Aloo Gosht Calories Calculator
Estimate aloo gosht calories, carbs, protein and fat for desi meals.
Aloo Gosht nutrition tips
Aloo gosht combines potatoes and meat, so it can be filling. Control oil and balance the plate with salad or yogurt.
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats using practical nutrition data for South Asian, Middle Eastern and global foods.
FAQ
How accurate are these calories?
They are useful estimates. Homemade recipes, restaurant portions, oil, sugar and sauces can change the final calories.
Can I use this for weight loss?
Yes. Measure your portion, compare it with your daily calorie target, and use the meal planner to balance the rest of the day.
Aloo Gosht Calories Guide
Aloo gosht is a traditional Pakistani meat-and-potato curry — mutton or beef cooked with potatoes, onions, tomatoes, yogurt, and whole spices in a rich shorba (thin broth-like gravy). It is one of the most common everyday curries eaten with roti or rice across Pakistan. Calories depend primarily on the fat content of the meat, quantity of oil used, and potato proportion. A standard home-cooked bowl (~200g meat + potato + gravy) typically contains 380–540 kcal.
Aloo Gosht Portion Size Table
| Serving | Approx. Weight | Est. Calories | Protein |
|---|---|---|---|
| Small bowl (light gravy) | ~150g | ~260–380 kcal | ~16–24g |
| Standard home serving | ~200g | ~360–520 kcal | ~22–32g |
| Large portion | ~280g | ~480–700 kcal | ~30–42g |
| Per 100g (medium oil, mutton) | 100g | ~175–230 kcal | ~11–16g |
Is Aloo Gosht Good for Weight Loss?
Aloo gosht can fit into a weight-loss plan in controlled portions. The potato provides satiety through fibre and complex carbohydrates, while the meat offers protein. The main calorie risk is cooking oil — reducing to 2 tablespoons per 500g of meat cuts calories significantly. Use a measured 150g portion with 1–2 plain rotis and a side salad to build a complete meal around 550–650 kcal.
Is Aloo Gosht Good for Muscle Gain?
A practical muscle-gain meal on rest days or low-intensity training days. The meat provides 22–32g of protein per standard serving, and the potato adds complex carbohydrates for energy. On high-intensity training days, pair with extra rice or roti for greater carbohydrate support.
Aloo Gosht vs. Daal Chawal
| Dish (~200g) | Est. Calories | Protein | Notes |
|---|---|---|---|
| Aloo Gosht | ~360–520 kcal | ~22–32g | Meat + potato, filling |
| Daal Chawal (~350g plate) | ~380–480 kcal | ~14–20g | Plant protein, high fibre |
| Nihari (~200g) | ~380–560 kcal | ~24–34g | Higher oil, richer gravy |
Healthier Tips
- Use extra-lean beef or chicken instead of fatty mutton to reduce calories significantly
- Measure oil: 2 tablespoons per 500g meat rather than free-pouring
- Increase potato quantity to 40% of the dish — it's lower calorie than meat and adds fibre
- Use plain yogurt in the marinade rather than extra oil for tenderising
- Pair with 1–2 plain rotis and a vegetable side rather than rice + roti
Burn This Food
Approximate activity to burn a standard aloo gosht serving (~430 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~78–90 min |
| Jogging | ~38–45 min |
| Cycling (moderate) | ~48–56 min |
Related Pages
FAQs
How many calories in aloo gosht?
A standard home serving (~200g meat, potato, and gravy) contains approximately 360–520 calories. Per 100g, aloo gosht runs roughly 175–230 kcal depending on oil and meat fat content.
Does aloo gosht have a lot of fat?
Fat content varies significantly with meat type and oil used. Mutton aloo gosht is naturally higher in fat. Using lean beef and measured oil can reduce fat substantially while keeping protein and flavour.
Is aloo gosht good for weight loss?
In a controlled portion (150g) with lean meat and minimal oil, yes. It provides protein and fibre-rich potato. The key is reducing cooking oil and watching portion size.
What adds most calories to aloo gosht?
Cooking oil and fatty meat cuts. Skim the oil from the gravy surface before eating. Each tablespoon of oil avoided saves approximately 120 kcal.
📊 Calorie values are estimates. Actual calories vary with meat fat content, oil used, and potato-to-meat ratio. See Data Sources.