Aloo gobi calories
A 200 ml katori of home aloo gobi, cooked with a tablespoon of oil for 100 g of cauliflower and 50 g of potato, has about 165 calories. A 150 ml katori has about 125. The oil is most of it; cauliflower and potato are a small share. A restaurant aloo gobi runs about 220 to 330 a katori.
Aloo gobi is cauliflower and potato cooked dry with turmeric, chilli and ginger, a sabzi found in most north Indian homes and in every tiffin. Some kitchens add peas or tomato; Punjabi versions use more oil and a little garam masala at the end.
Cauliflower has very few calories, so what you taste as richness is the oil. The same katori with half the oil has close to half the calories.
Typical values for a home kitchen, for the portion named next to each number. Other sites often show bigger numbers because they count a bigger serving or a restaurant recipe. Your own katori, roti and oil change the number; Slate adjusts for them.
How many calories are in aloo gobi?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 117 g | 125 | 2 g | 7 g | 10 g |
| 1 katori (200 ml) about 156 g | 165 | 3 g | 9 g | 13 g |
| 1 textbook bowl about 174 g | 185 | 3 g | 10 g | 14 g |
How does home aloo gobi compare with outside?
Restaurant and dhaba aloo gobi is usually cooked in more oil, sometimes finished with butter, and the pieces are often shallow-fried first so they hold their shape.
No lab has measured a restaurant aloo gobi, so the range below allows 1.5 to 2.5 times this recipe's oil per katori.
| Version | Cals | Fat |
|---|---|---|
| Home | 165 | 13 g |
| Restaurant or dhaba | 220 to 330 | 19 to 31 g |
Calories in aloo gobi as a meal
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| Aloo gobi with 2 rotis | 360 | 9 g | 48 g | 14 g |
What changes the calories in aloo gobi?
- Oil is the biggest variable. This recipe uses a tablespoon for a bowl of 185 calories; each teaspoon less or more moves it by about 40.
- More potato adds more than more cauliflower: potato has 70 calories per 100 g, cauliflower 23.
- Frying the cauliflower florets first, as many restaurants do, takes up extra oil that this recipe doesn't have.
- Peas, tomato and onion add a little; a handful of peas is about 81 calories per 100 g.
- A katori is a volume. A heaped 200 ml katori holds more than a level one; Slate uses your own katori size.
How were these numbers worked out?
The recipe is the aloo gobhi in The Art & Science of Cooking (via the Indian Nutrient Databank): 100 g of cauliflower and 50 g of potato with half a green chilli, ginger, coriander, turmeric and chilli powder, cooked in a tablespoon of oil, counted as eaten, at IFCT 2017 values; garam masala and salt are left out, about a calorie between them. The cooked weight is the ingredients added together, as the databank does for dry sabzis, so the bowl is 185 calories and the pot 105 per 100 g; a katori is filled at 0.78 g per ml, USDA's density for cooked mixed vegetables, so a 200 ml katori is 165. ICMR-NIN's general figure for a 200 ml cup of dry vegetable, 150 calories, agrees within 10%. No restaurant aloo gobi has been analysed; restaurant sabzis are cooked in more oil or butter, so the range uses 1.5 to 2.5 times this recipe's oil, as on the mixed veg page. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Cauliflower | 100 g | IFCT 2017 D036 |
| Potato, brown skin, big | 50 g | IFCT 2017 F006 |
| Chillies, green half a chilli | 1.67 g | IFCT 2017 G008 |
| Ginger, fresh half an inch | 6.33 g | IFCT 2017 G014 |
| Coriander leaves a few sprigs | 1 g | IFCT 2017 G009 |
| Turmeric powder an eighth of a teaspoon | 0.38 g | IFCT 2017 G033 |
| Red chilli powder a quarter teaspoon | 0.7 g | USDA FDC 171319 |
| Groundnut oil 1 tablespoon | 13.6 g | IFCT 2017 T005 |
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Cauliflower (D036), potato (F006), green chilli (G008), ginger (G014), coriander leaves (G009), turmeric (G033), groundnut oil (T005); values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. The Art & Science of Cooking recipe ASC171, potato cauliflower (aloo gobhi)
- USDA FoodData Central, FNDDS Classic mixed vegetables, NS as to form, cooked (2710015). 185 g per cup, used for the katori
- ICMR-NIN, Dietary Guidelines for Indians: A Manual (2011). Annexure 8: vegetable dry 150 kcal per cup; cup = 200 ml
Questions people ask
How many calories are in 1 katori of aloo gobi?
About 165 in a 200 ml katori of home aloo gobi, and about 125 in a 150 ml one.
How many calories are in aloo gobi sabzi with 2 rotis?
About 360 calories: a 200 ml katori of aloo gobi at 165 with 2 medium rotis at 190.
How much protein is in aloo gobi?
About 3 g in a 200 ml katori. Cauliflower and potato have little protein; dal or curd on the side adds more.
How many calories are in 100 g of aloo gobi?
About 105 calories per 100 g of this home aloo gobi, most of it from the oil.
Is aloo gobi low in calories?
The vegetables are; the oil isn't. Cauliflower has 23 calories per 100 g and potato 70, while oil has 884. A katori made with less oil has fewer calories, and Slate adjusts for your kitchen's oil.