Aloo Keema Calories Calculator
Aloo keema is a classic Pakistani everyday curry combining spiced minced beef or lamb with potatoes, cooked in a tomato-onion masala. At approximately 175 kcal per 100g, a standard home serving of 200g alongside one roti delivers around 350 kcal for the curry alone.
Aloo Keema Calculator
To burn about 220 kcal you may need roughly:
✨ Healthy Alternative Tips
Aloo Keema nutrition tips
Aloo keema calories depend on the ratio of meat to potato and the oil used during bhunai (cooking). A lean beef mince with less oil sits at 155–165 kcal per 100g. Adding a second potato or using mutton mince (higher in fat) raises it to 185–200 kcal per 100g.
How to use this calculator
Using 90% lean mince, measuring oil to two tablespoons per kg, and adding extra potatoes rather than increasing meat quantity reduces the calorie-per-gram ratio while maintaining satiety. Serving with roti rather than paratha saves 100–150 kcal per meal.
Best for fitness goals
Aloo keema is a versatile fitness meal. For weight loss, a 150g portion (~262 kcal) with one chapati provides a balanced meal. For muscle gain, a 250g portion delivers approximately 35g protein — solid as part of a high-protein Pakistani daily plan.
Aloo Keema Calories Guide — Portion Size Table
| Portion / Goal | Estimated Calories | Best Use |
|---|---|---|
| Small serving (~150g) | ~263 kcal | Light lunch |
| Standard serving (~200g) | ~350 kcal | Typical home meal |
| Large serving (~300g) | ~525 kcal | High-protein portion |
Aloo Keema — Pakistan's Everyday Comfort Curry
Aloo keema is arguably the most cooked curry in Pakistani households — found from Karachi apartments to Lahori family kitchens to Peshawar roadside dhabas. Its appeal is universal: the combination of spiced minced beef or lamb with soft, curry-soaked potatoes is deeply satisfying, economical, quick to prepare, and complete as a single-dish meal when served with roti or rice. The dish is cooked in virtually every Pakistani home at least once or twice a week, and variations exist across all four provinces — Punjabi aloo keema tends to be saucier with more tomatoes, Sindhi versions are spicier with green chillis, and Peshawari-style keema is drier with less liquid masala.
From a nutritional standpoint, aloo keema is a well-balanced Pakistani meal. The minced meat provides protein and iron. The potatoes provide carbohydrates and potassium. The tomato and onion base adds vitamin C and antioxidants. The spices — cumin, coriander, turmeric, garam masala — add flavour without calories. The main variable is oil quantity: Pakistani bhunai technique requires cooking the masala in oil to develop flavour, and the quantity of oil used is the single biggest determinant of final calorie count.
Aloo Keema Nutrition Table
| Nutrient | Per 100g | Per 200g serving |
|---|---|---|
| Calories | 175 kcal | 350 kcal |
| Protein | 14g | 28g |
| Carbohydrates | 12g | 24g |
| Fat | 9g | 18g |
Aloo Keema for Muscle Gain
For Pakistani gym-goers following a high-protein diet, aloo keema with lean mince is an excellent meal option. Beef mince (qeema) at 5–8% fat provides approximately 22g protein per 100g raw weight. After cooking, a 200g cooked serving of aloo keema delivers 25–30g protein depending on mince-to-potato ratio. Pairing with two chapatis adds complex carbohydrates for workout energy, and a side of plain yogurt adds another 5–8g protein. This combination — aloo keema with roti and dahi — is a complete, practical high-protein Pakistani meal that costs a fraction of imported protein supplements.
Activity Burn
| Activity | Time to burn 350 kcal (200g serving) |
|---|---|
| Brisk walking | ~60 minutes |
| Jogging | ~30 minutes |
| Cycling | ~36 minutes |
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FAQs
How many calories in aloo keema?
A standard 200g home serving contains approximately 350 kcal. Restaurant versions with more oil can reach 400–450 kcal per 200g.
Is aloo keema good for weight loss?
Yes, in controlled portions. The mince provides protein which increases satiety. Use lean mince, control oil, and serve with chapati rather than paratha.
How much protein is in aloo keema?
Approximately 14g per 100g. A 200g serving provides around 28g protein — substantial for an everyday Pakistani meal.
Can I eat aloo keema for muscle gain?
Yes. Beef or lamb mince provides complete protein with all essential amino acids. A 200g serving with two chapatis provides approximately 28g protein and adequate carbohydrates for muscle recovery.
What is the healthiest way to cook aloo keema?
Use lean beef mince (5% fat or lower), limit oil to two tablespoons per 500g mince, add two medium potatoes for bulk, and cook with minimal water. Skip extra ghee at the end of cooking.
Nutritional data based on standard Pakistani recipes and regional food databases. Values vary by preparation method, oil quantity, and portion size. Use as a general guide only. See our Data Sources and Methodology pages.