Aloo Sabzi Calories Calculator
Aloo sabzi — a simple, everyday potato curry cooked with mustard seeds, cumin, turmeric, and green chilli — is one of India's most widely eaten home-cooked dishes. A standard 200g serving provides around 220 kcal with 4g of protein. Unlike restaurant potato dishes that tend to be heavy with oil and cream, home-made aloo sabzi is a lean, fibre-rich vegetable dish. It accompanies almost every Indian meal — served alongside dal, roti, and pickle in billions of homes daily.
Aloo Sabzi Calculator
To burn about 220 kcal you may need roughly:
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Aloo Sabzi — Complete India Calorie Guide
Aloo sabzi — a simple, everyday potato curry cooked with mustard seeds, cumin, turmeric, and green chilli — is one of India's most widely eaten home-cooked dishes. A standard 200g serving provides around 220 kcal with 4g of protein. Unlike restaurant potato dishes that tend to be heavy with oil and cream, home-made aloo sabzi is a lean, fibre-rich vegetable dish. It accompanies almost every Indian meal — served alongside dal, roti, and pickle in billions of homes daily.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~200g) | ~220 kcal | Standard serving |
| 50g | ~55 kcal | Small portion |
| 100g | ~110 kcal | Per 100g |
| 200g | ~220 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (1 serving (~200g)) |
|---|---|---|
| Calories | 110 kcal | 220 kcal |
| Protein | 2g | 4.0g |
| Carbohydrates | 18g | 36.0g |
| Fat | 4g | 8.0g |
| Fibre | 2g | 4.0g |
Weight Loss Tips for Aloo Sabzi
Aloo sabzi at 110 kcal per 100g is one of the lower-calorie Indian vegetable curries. Despite potatoes' reputation for being fattening, in sabzi form — boiled or lightly fried with minimal oil — they are a perfectly reasonable weight-loss food. The key is portion control and cooking method. Use 1 teaspoon of oil for the tempering rather than 3, keep the sabzi dry rather than gravy-based, and pair with roti rather than paratha to keep a meal under 400 kcal.
Active Lifestyle and Muscle Gain
Aloo sabzi is not a protein food — 2g per 100g — but it serves an important role as a carbohydrate source in an Indian diet centred around dal, protein curries, and rotis. Potatoes provide potassium, Vitamin B6, and resistant starch (when cooled after cooking), which feeds beneficial gut bacteria. For active individuals, aloo sabzi is a useful carbohydrate accompaniment to high-protein main dishes.
Aloo Sabzi in Indian Food Culture
Aloo sabzi is India's most democratic dish — eaten by every economic class, in every region, in countless variations. In Bihar, it is cooked with green chilli and mustard oil. In Maharashtra, aloo bhaji is cooked with curry leaves and coconut. In Punjab, batata nu shaak comes with fenugreek seeds and asafoetida. No other single dish reflects the diversity of Indian regional cooking as clearly as the humble potato curry.
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FAQs
How many calories in aloo sabzi?
A standard 200g serving of aloo sabzi contains approximately 220 kcal. Per 100g the calorie count is around 110 kcal. Dry aloo sabzi cooked with minimal oil is about 95-110 kcal per 100g. Versions with more oil or gravy can reach 150-180 kcal per 100g.
Is aloo sabzi good for weight loss?
Yes — home-made aloo sabzi with minimal oil is a reasonable weight-loss food. Despite the carbohydrate content of potatoes, aloo sabzi is lower in calories than most Indian dishes. The fibre from potato skin and added vegetables supports satiety. Pair with dal for protein.
Are potatoes fattening in aloo sabzi?
Potatoes themselves are not fattening — they are 77 kcal per 100g in boiled form. The calorie problem comes from cooking fat. Aloo sabzi made with a small amount of oil is a perfectly healthy carbohydrate source. It is the deep-fried potato preparations that are problematic.
What makes a good aloo sabzi?
The best aloo sabzi starts with mustard seeds and curry leaves tempered in hot oil, followed by onion and green chilli, then par-boiled potatoes that finish cooking in the dry spice mixture. Turmeric, coriander, and a pinch of amchur (dry mango powder) at the end add colour and tang.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.