Aloo sabzi calories
A 200 ml katori of home aloo sabzi has about 185 calories, and 100 g about 95. Potato and oil make up most of it in roughly equal parts, and each teaspoon of oil adds about 40 calories. Halwai aloo sabzi, served with puri or kachori and cooked in more oil, runs about 225 to 265.
Aloo sabzi is potato cooked with tomato, onion, ginger, garlic and ground coriander, with a jeera tempering. Some homes make it dry, others with a thin gravy for puri or kachori. Gujarati batata nu shaak is often sweet and sour, and the halwai version served with puri is usually oilier.
Potato itself is a moderate starch, about 70 calories per 100 g raw in IFCT 2017. The oil in the pot adds about as much again.
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 sabzi?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 150 g | 140 | 2 g | 16 g | 7 g |
| 1 katori (200 ml) about 200 g | 185 | 3 g | 21 g | 10 g |
| 1 katori (250 ml) about 250 g | 230 | 4 g | 26 g | 12 g |
| 100 g about 100 g | 95 | 1 g | 10 g | 5 g |
How does home aloo sabzi compare with outside?
The aloo sabzi that comes with puri or kachori from a halwai is usually cooked with more oil, often with a layer of it on top.
No lab has measured it, so the range below assumes 1.5 to 2 times the oil of this home recipe for the same katori.
| Version | Cals | Fat |
|---|---|---|
| Home | 185 | 10 g |
| Halwai, with puri or kachori | 225 to 265 | 14 to 19 g |
What changes the calories in aloo sabzi?
- Each teaspoon of oil adds about 40 calories to the pot. A dry aloo sabzi fried until crisp takes more.
- More potato and less gravy raises the number per katori. Adding peas, methi or gobhi lowers it.
- Puri or kachori with it is counted separately: see puri, or the whole plate on poori bhaji.
- Potato skins add fibre and almost no calories.
How were these numbers worked out?
The recipe is the potato curry in Basic Food Preparation (via the Indian Nutrient Databank): 100 g of potato with 50 g of tomato, 30 g of onion, green chilli, ginger, garlic, coriander seed and turmeric, cooked in 2 teaspoons of oil, counted as eaten, for one bowl, at IFCT 2017 values with spices under a gram left out. The cooked weight is the ingredients added together, as the databank does, about 200 g, so the pot is 95 calories per 100 g and a 200 ml katori at 1 g per ml, a stated assumption for a sabzi with gravy, is 185. ICMR-NIN's general figure for a cup of vegetable with gravy, 170 calories, agrees within 8%. No halwai aloo sabzi has been analysed, so the outside range, for the sabzi served with puri or kachori, uses 1.5 to 2 times this recipe's oil. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Potato, brown skin, big | 100 g | IFCT 2017 F006 |
| Tomato, ripe, hybrid | 50 g | IFCT 2017 D075 |
| Onion, big | 30 g | IFCT 2017 G017 |
| Chillies, green | 3.3 g | IFCT 2017 G008 |
| Ginger, fresh | 3 g | IFCT 2017 G014 |
| Garlic | 1.25 g | IFCT 2017 G011 |
| Coriander seeds (dhania) | 1.8 g | IFCT 2017 G024 |
| Turmeric powder | 0.75 g | IFCT 2017 G033 |
| Coriander leaves | 1 g | IFCT 2017 G009 |
| Groundnut oil 2 teaspoons | 9 g | IFCT 2017 T005 |
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Potato (F006), tomato, onion, green chilli, ginger, garlic, coriander seeds, turmeric, oil; values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. Basic Food Preparation recipe BFP239, potato curry
- ICMR-NIN, Dietary Guidelines for Indians: A Manual (2011). Annexure 8: vegetable dry 150 kcal and with gravy 170 kcal per cup; cup = 200 ml
Questions people ask
How many calories are in 1 katori of aloo sabzi?
About 185 in a 200 ml katori, and about 140 in a 150 ml one.
How many calories are in aloo sabzi and puri?
A 200 ml katori of aloo sabzi is about 185, and each home puri about 95. Four puris with a katori come to about 570: see poori bhaji.
How many calories are in 100 g of aloo sabzi?
About 95.
How much protein is in aloo sabzi?
About 3 g in a 200 ml katori. Potato has little protein; dal or curd on the side adds more.