Spinach in Hindi (Palak) — Meaning in All Indian Languages, Nutrition & Benefits

In my professional kitchen experience , from hotel banquet cooking to fine dining at Radisson — there is one leafy green that has never left my prep station: spinach. Whether I am plating a silky restaurant-style palak paneer or adding a handful of fresh leaves to a quick lentil soup, this vegetable delivers every single time. Yet, for all its popularity, a lot of home cooks are still unsure about what spinach is called in different Indian languages, how it compares to other green varieties, and how to get the best out of it nutritionally.

In this complete guide I am going to walk you through everything you need to know about spinach — its Hindi name, regional names across India, nutritional value, proven health benefits, and practical kitchen tips you can use right away.

What is Spinach Called in Hindi? — Palak Meaning

Spinach is called Palak (पालक) in Hindi. The word palak is so deeply embedded in Indian culinary vocabulary that most people do not even use the English word "spinach" at all. Whether you are at a sabzi mandi in Delhi, a hotel kitchen in Mumbai, or a home kitchen in Lucknow, it is always palak.

Its botanical name is Spinacia oleracea, and it belongs to the Amaranthaceae family. It is an annual plant that thrives in cool weather, which is why fresh palak is most abundantly available in Indian markets during the winter months from October through February.

Spinach Name in All Indian Languages

India is a land of incredible linguistic diversity, and the same vegetable often carries a completely different name just a few hundred kilometres away. Here is a complete reference table for spinach across all major Indian languages — something I have put together from years of working with kitchen teams from every corner of the country.

* Note: In most North Indian languages (Hindi, Marathi, Gujarati, Punjabi, Urdu), the word "palak" is used uniformly. Regional variation is more distinct in South Indian and East Indian languages.

Do You want to know regional names of other ingredients, here are few post for your reference

• Parsley in hindi
• Quinoa in hindi,tamil,telegu,marathi
• Dalchini
• Tej patta

Types of Spinach Found in India

In my hotel kitchen experience, I have worked with four distinct varieties of spinach that you are likely to encounter across Indian markets. Understanding the difference helps you make the right choice for each dish.

1. Regular Spinach (Palak) — Spinacia oleracea

This is the standard spinach most Indians are familiar with. It has flat or slightly crinkled dark green leaves, a mild earthy flavour, and a tender texture. It is the backbone of palak paneer, palak dal, and palak paratha. Available year-round in Indian markets, it is at its best quality during the winter months when leaves are crisp, dark, and flavour-packed.

2. Malabar Spinach — Basella alba (Poi Saag / Pui Saag)

Malabar spinach is a tropical climbing vine, not technically a true spinach at all. Its leaves are thick, fleshy, and slightly mucilaginous (slippery when cooked). In Bengali cuisine it is called Pui Saag, in Marathi it is Mayalu, and in Tamil it is Kodip Pasalai. It handles heat and humidity much better than regular spinach, making it the dominant "spinach" variety in coastal and south Indian kitchens during summer months. The mucilaginous texture makes it excellent for thickening curries and stews.

3. Water Spinach — Ipomoea aquatica (Kalmi Saag)

Water spinach is called Kalmi Saag (कलमी साग) in Hindi. It grows near water bodies and has hollow, tube-like stems with arrow-shaped leaves. The texture is lighter and more delicate than regular palak, and the flavour is slightly grassy. It is commonly used in North and East Indian cooking, especially in Bihar, Bengal, and Assam, where it is stir-fried with garlic or cooked with mustard. Water spinach is botanically unrelated to regular spinach but serves a similar culinary role.

4. Red Spinach — Amaranthus tricolor (Lal Saag)

Red spinach is known as Lal Saag (लाल साग) in Hindi. The leaves are deep red or burgundy with green edges and have a slightly stronger, earthier flavour compared to regular palak. Nutritionally, it is richer in betacyanins (the red pigment compounds) which have antioxidant properties. It is widely used in Bengali, Odia, and South Indian cooking. The colour tends to bleed into the dish during cooking, which can look dramatic in white-sauce preparations.

Spinach Nutrition Facts (Per 100g, Raw)

Spinach is one of the most nutrient-dense foods on the planet. The numbers below are for raw palak leaves — nutritional values shift slightly after cooking, as water-soluble vitamins reduce and iron bioavailability can improve with the addition of Vitamin C (like a squeeze of lemon, which I always recommend in Indian palak dishes).

Source: USDA FoodData Central (Spinacia oleracea, raw)

Health Benefits of Spinach / Palak Khane ke Fayde

पालक खाने के फायदे (Palak Khane ke Fayde)

पालक एक सुपरफूड है जिसमें आयरन, कैल्शियम, विटामिन A, C, K और फोलेट भरपूर मात्रा में होते हैं। नियमित रूप से पालक खाने से हड्डियाँ मजबूत होती हैं, खून बढ़ता है, आँखों की रोशनी बेहतर होती है और इम्यूनिटी मजबूत होती है।

1. Stronger Bones (हड्डियों की मजबूती)

Spinach provides 402% of your daily Vitamin K requirement in just 100g. Vitamin K is critical for bone mineralisation — it activates proteins that bind calcium into the bone matrix. If you are not eating enough green leafy vegetables, your bone density over time can decline faster than diet alone can explain.

2. Better Eye Health (आँखों के लिए फायदेमंद)

Spinach contains over 12,000 mcg of lutein and zeaxanthin per 100g — among the highest in any food. These carotenoids accumulate in the macula of the eye and protect against age-related macular degeneration and cataracts. Combined with its high Vitamin A content (52% DV), palak is genuinely one of the best foods for long-term eye health.

3. Improved Blood Haemoglobin (खून बढ़ाने में मदद)

Iron deficiency anaemia is common in India, particularly among women and children. Palak is a rich plant-based iron source. While non-haem iron absorption is lower than from meat, combining palak with Vitamin C-rich ingredients — tomatoes, lemon, amla — dramatically improves its bioavailability. A simple habit in my hotel kitchen recipes: always add a tomato base or finish with lemon in any palak dish.

4. Heart Health Support (दिल के लिए अच्छा)

Spinach is rich in folate (49% DV), which helps regulate homocysteine levels in the blood — elevated homocysteine is a known cardiovascular risk factor. Its potassium content (558mg per 100g) supports healthy blood pressure by counteracting the effects of sodium. The dietary nitrates in spinach have also been shown in research to improve blood vessel function.

5. Immunity and Skin Health (इम्यूनिटी और त्वचा)

With 31% of your daily Vitamin C in a single 100g serving, spinach actively supports your immune response and collagen synthesis. Vitamin A (from beta-carotene) supports skin cell turnover and mucous membrane integrity — your body's first line of defence against pathogens.

6. Weight Management (वज़न नियंत्रण)

At just 23 kcal per 100g with 2.2g of dietary fibre, spinach is an excellent high-volume, low-calorie food. The fibre slows gastric emptying, keeping you fuller for longer. In my experience designing hotel buffet menus, palak-based dishes allow guests to eat satisfying portions without exceeding their caloric goals.

How to Select and Store Fresh Palak — Chef's Guide

Selecting the Best Palak at the Market

When I buy spinach for hotel service, I always look for bunches with deep, dark green leaves — pale or yellowish leaves indicate age and nutrient loss. The leaves should be crisp, not limp or slimy. Avoid any bunches with black spots or a fermented smell, which signal bacterial breakdown. In Indian markets, fresh palak bunches with thin, tender stems are ideal; thick, woody stems usually come from older or over-mature plants and can taste bitter.

Storing Spinach at Home

Do not wash spinach before storing — moisture accelerates spoilage. Wrap the unwashed leaves loosely in a dry newspaper or kitchen paper, place them in a perforated plastic bag or vegetable crisper drawer, and refrigerate. Fresh palak stored this way will last 3 to 5 days. If you need longer storage, blanch the leaves in boiling water for 60 seconds, cool in ice water, squeeze out moisture, and freeze in portions. Blanched frozen palak retains its colour, flavour, and most of its nutrients for up to 3 months.

How to Use Spinach (Palak) in Indian Cooking

Palak is one of the most versatile leafy greens in Indian cooking. Here are the most common and practical ways to use it, drawn from my own professional kitchen experience:

Palak Gravy Base: Blanch and purée spinach to create a vibrant green gravy base. This is the foundation of restaurant-style palak paneer, palak tofu, palak chicken, and palak kofta. The key — always blanch before blending to eliminate rawness and fix the colour.

Dal and Lentil Dishes: Add fresh or frozen palak to toor dal, moong dal, or chana dal in the last 5–7 minutes of cooking. Do not overcook — spinach needs very little time and retains more nutrients when added late.

Palak Paratha and Roti: Finely chopped or puréed spinach mixed into wheat flour dough makes nutritious green parathas. A great way to add greens for children who resist eating vegetables.

Rice Dishes: Palak rice — sautéed with cumin, garlic, and whole spices — is a quick, nutritious one-pot meal. Also works beautifully in biryani as a flavour and colour enhancer.

Fresh Salads and Raita: Young tender spinach leaves can be used raw in salads with cucumber, tomato, and a mustard-lemon dressing. Fresh palak raita — finely chopped leaves stirred into beaten yoghurt with cumin and green chilli — is a simple, nutritious accompaniment.

Soups and Smoothies: Palak soup — blended with onion, garlic, cream and seasoned with white pepper — is a classic hotel starter. For health smoothies, a handful of raw baby spinach adds iron and vitamins without significantly changing the taste.