Lobia Curry Calories Calculator
Lobia Curry is a wholesome Pakistani legume dish made from black-eyed peas (lobia) slow-cooked in an onion-tomato masala with cumin, coriander, and red chili. A 150g serving provides approximately 195 kcal with 8g protein and 6g fiber, making it one of the most nutritious and filling everyday Pakistani dishes — particularly popular in Punjabi and Sindhi home cooking.
Lobia Curry Calculator
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📊 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.
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Lobia Curry — Complete Pakistan Calorie Guide
Lobia (black-eyed peas) is one of Pakistan's most nutritious and underappreciated legumes — a plant protein powerhouse that has been a staple of Punjabi and Sindhi home cooking for generations. The curry preparation is straightforward: soaked or boiled lobia is added to a bhunai-style masala base of onions, tomatoes, ginger-garlic, and whole spices, then simmered until the beans absorb the masala and the curry thickens to a rich, russet-colored gravy. Lobia Curry is not the glamorous show-stopper of Pakistani cuisine — it is the quiet, consistent weekday lunch that keeps families fed, nourished, and satisfied within honest household budgets.
A 150g serving provides approximately 195 kcal with 8g protein, 6g fiber, and only 4g fat — an exceptional macronutrient profile for a complete meal component. The fiber content is particularly notable: 6g per serving represents approximately 20% of the recommended daily fiber intake. This high fiber content means Lobia Curry provides sustained satiety — a 150g serving paired with one roti (~240 kcal total) keeps most adults full for four to five hours, making it one of the most effective weight management meals in the Pakistani diet. The glycemic impact is low due to the bean fiber slowing glucose absorption, making it suitable for diabetics and those with insulin resistance.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| Small serving (~100g) | ~130 kcal | Side portion |
| Standard serving (~150g) | ~195 kcal | Typical lunch |
| Large serving (~200g) | ~260 kcal | Full meal portion |
| With roti (~150g + 1 roti) | ~435 kcal | Complete meal |
Lobia Curry in Pakistan's Home Cooking
Lobia Curry occupies the reliable, unglamorous center of Pakistani home cooking. It is the dish that works within any budget, requires no special techniques, benefits from simple pantry ingredients, and consistently delivers nutrition and satisfaction. In Pakistani dhabas, Lobia Curry is listed alongside Daal, Chana, and Sabzi as the vegetarian pillar of the menu — available daily, priced modestly, ordered by everyone from students to laborers to office workers. For Pakistani families pursuing budget-conscious nutrition without sacrificing cultural food identity, Lobia Curry represents one of the best value-per-nutrition options in the entire Pakistani cuisine repertoire.
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FAQs
How many calories in Lobia Curry?
A standard 150g serving of Lobia Curry contains approximately 195 kcal with 8g protein and 6g fiber.
What are the health benefits of Lobia?
Black-eyed peas (lobia) are rich in plant protein, dietary fiber, folate, iron, and potassium. They support blood sugar control, digestive health, and heart health.
Is Lobia Curry good for weight loss?
Excellent. The high fiber and protein content promote satiety, and the calorie density is low compared to meat dishes. A 150g serving is filling and nutritious.
Is Lobia the same as black-eyed peas?
Yes. Lobia is the Urdu/Punjabi name for black-eyed peas — white beans with a distinctive black spot, widely consumed across South Asia and Africa.
How is Lobia Curry typically served in Pakistan?
With roti or rice, often accompanied by plain yogurt or dahi. It is a common dhaba lunch and everyday home dinner in Punjab and Sindh.
Nutritional data based on standard Pakistani recipes and regional databases. Values vary by preparation method and portion size. Use as a general guide only.