Bhindi Masala Calories Calculator
Bhindi masala is a popular Pakistani vegetarian dish of okra (ladies' fingers) cooked with onions, tomatoes, and aromatic spices until tender and lightly caramelised. One of Pakistan's most nutritious everyday vegetable dishes. At approximately 95 kcal per 100g, a 200g serving delivers around 190 kcal.
Bhindi Masala Calculator
To burn about 130 kcal you may need roughly:
✨ Healthy Alternative Tips
Bhindi Masala nutrition tips
Bhindi masala is naturally low in calories — okra has only 33 kcal per 100g raw. The oil added during cooking is the primary calorie source. At home with measured oil (1.5–2 tablespoons per 500g okra), bhindi masala sits at around 85–95 kcal per 100g. Restaurant versions with more oil can reach 110–130 kcal per 100g.
How to use this calculator
Use a non-stick wok or karahi to cook bhindi masala with minimal oil. Air-frying or oven-roasting the okra before adding to the spice base eliminates the need for pan-frying oil. Adding extra tomatoes increases volume and acidity (which also reduces sliminess) while keeping calories low.
Best for fitness goals
Bhindi masala is an excellent side dish for any fitness goal. For weight loss, it is filling due to its high fibre content and only 190 kcal per 200g. For muscle gain, pair with a protein source (chicken, eggs, daal) to create a complete, high-nutrition meal.
Bhindi Masala Calories Guide — Portion Size Table
| Portion / Goal | Estimated Calories | Best Use |
|---|---|---|
| Small serving (~150g) | ~143 kcal | Light side dish |
| Standard serving (~200g) | ~190 kcal | Typical home serving |
| Large serving (~300g) | ~285 kcal | Main vegetarian dish |
Bhindi Masala — Pakistan's Most Popular Vegetable Dish
If there is one vegetable dish that unifies Pakistani home cooking across all provinces, it is bhindi masala. Okra — called bhindi in Urdu — is cultivated widely across Pakistan, particularly in Sindh, Punjab, and the NWFP (now Khyber Pakhtunkhwa), and is available fresh year-round in most Pakistani markets. Bhindi masala is simple to prepare: fresh okra is sliced or kept whole, cooked in a karahi or wok with hot oil until the sliminess subsides, then combined with a spiced masala of onion, ginger, garlic, tomatoes, cumin, coriander, turmeric, and dried red chilli. The result is a tender, slightly caramelised vegetable dish with a savoury, tomatoey sauce that pairs perfectly with roti or chapati.
What makes bhindi masala particularly valuable in Pakistani nutrition is its exceptional calorie-to-fibre ratio. Okra is one of the highest-fibre vegetables in common Pakistani use — providing roughly 3.2g of fibre per 100g raw weight — and this fibre significantly increases meal satiety without adding calories. A Pakistani fitness plan that includes bhindi masala as a regular side dish alongside lean protein sources naturally includes more fibre than plans built around purely meat-based curries.
Bhindi Masala Nutrition
| Nutrient | Per 100g | Per 200g serving |
|---|---|---|
| Calories | 95 kcal | 190 kcal |
| Protein | 3g | 6g |
| Carbohydrates | 10g | 20g |
| Fat | 5g | 10g |
Activity Burn
| Activity | Time to burn 190 kcal |
|---|---|
| Brisk walking | ~32 minutes |
| Jogging | ~16 minutes |
| Cycling | ~20 minutes |
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FAQs
How many calories in bhindi masala?
A 200g home-cooked serving contains approximately 190 kcal. Restaurant versions with more oil can reach 220–260 kcal per 200g.
Is bhindi masala good for weight loss?
Excellent for weight loss. Okra is very low in calories and high in fibre, making bhindi masala one of the most filling low-calorie side dishes in Pakistani cooking.
What are the health benefits of bhindi (okra)?
Okra is rich in dietary fibre (which aids digestion and blood sugar control), folate, vitamin C, and vitamin K. It also contains soluble fibre (mucilage) that can help lower cholesterol.
Is bhindi masala vegetarian?
Yes, bhindi masala is a vegetarian dish containing no meat. It is distinct from bhindi gosht which adds meat to the recipe.
How do you prevent okra from becoming slimy?
Key techniques: thoroughly dry okra before cutting, use very hot oil, avoid covering the pan while cooking, add a teaspoon of lemon juice or vinegar, and don't stir too much during 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.