Gobhi Matar Calories Calculator
Gobhi matar — cauliflower and green peas cooked with onion, tomatoes, and fragrant Indian spices — is one of North India's most nutritious and low-calorie everyday curries. A standard 200g serving provides just 180 kcal with 6g of protein and 6g of dietary fibre. Both cauliflower and peas are excellent low-calorie, high-fibre vegetables, making gobhi matar one of the most diet-friendly Indian side dishes. It is eaten with roti across Punjab, Delhi, and Uttar Pradesh and is particularly popular during winter when fresh cauliflower and peas are in season.
Gobhi Matar Calculator
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Gobhi Matar — Complete India Calorie Guide
Gobhi matar — cauliflower and green peas cooked with onion, tomatoes, and fragrant Indian spices — is one of North India's most nutritious and low-calorie everyday curries. A standard 200g serving provides just 180 kcal with 6g of protein and 6g of dietary fibre. Both cauliflower and peas are excellent low-calorie, high-fibre vegetables, making gobhi matar one of the most diet-friendly Indian side dishes. It is eaten with roti across Punjab, Delhi, and Uttar Pradesh and is particularly popular during winter when fresh cauliflower and peas are in season.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~200g) | ~180 kcal | Standard serving |
| 50g | ~45 kcal | Small portion |
| 100g | ~90 kcal | Per 100g |
| 200g | ~180 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (1 serving (~200g)) |
|---|---|---|
| Calories | 90 kcal | 180 kcal |
| Protein | 3g | 6.0g |
| Carbohydrates | 12g | 24.0g |
| Fat | 4g | 8.0g |
| Fibre | 3g | 6.0g |
Weight Loss Tips for Gobhi Matar
Gobhi matar is an exceptional weight-loss dish — only 90 kcal per 100g with 3g of fibre and 3g of protein. A 250g serving provides just 225 kcal — making it one of the lowest-calorie satisfying Indian dishes. The high fibre content from both cauliflower and peas slows digestion and promotes fullness. Pair with a small portion of dal and one roti for a complete meal under 450 kcal that contains good protein and micronutrients.
Active Lifestyle and Muscle Gain
Gobhi matar is not a high-protein dish, but it plays an important supporting role in a muscle-building Indian diet. Cauliflower provides Vitamin C and K, while green peas contribute 5g of plant protein per 100g — higher than most vegetables. For active individuals, gobhi matar is an ideal low-calorie accompaniment to high-protein mains like chicken curry, mutton keema, or paneer bhurji.
Gobhi Matar in Indian Food Culture
Gobhi matar is a quintessential North Indian winter dish. When fresh gobhi (cauliflower) fills the winter markets from November to February and green matar (peas) arrive in their pods, home kitchens across Punjab and UP cook this dish in enormous quantities. The aroma of cumin seeds popping in hot oil followed by the earthy smell of cauliflower browning is a defining winter kitchen memory for millions of Indians.
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FAQs
How many calories in gobhi matar?
A standard 200g serving of gobhi matar contains approximately 180 kcal. Per 100g the calorie count is around 90 kcal. Versions with extra oil or cream can reach 130-150 kcal per 100g. Dry-cooked gobhi matar with minimal oil is around 80-90 kcal per 100g.
Is gobhi matar good for weight loss?
Yes — gobhi matar is one of the best Indian dishes for weight loss. At only 90 kcal per 100g with 3g of fibre, it is filling, nutritious, and very low in calories. A generous 250g serving delivers only 225 kcal. It makes an excellent low-calorie accompaniment to rotis and dal.
How much protein does gobhi matar have?
Gobhi matar provides 3g of protein per 100g — modest but meaningful for a vegetable dish. The protein comes mainly from green peas, which are one of the most protein-rich vegetables. A 200g serving provides 6g of protein. Pair with dal or paneer to complete your protein target.
What spices work best in gobhi matar?
Classic gobhi matar uses cumin seeds, turmeric, coriander powder, and garam masala. For extra depth, add kasuri methi (dried fenugreek) at the end. In Punjab, a pinch of heeng (asafoetida) in the tempering is traditional. Amchur (dry mango powder) adds a pleasant tang. Avoid over-cooking — cauliflower should retain a slight bite.
📊 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.