Bhindi sabzi calories
A 200 ml katori of home bhindi fry has about 155 calories, and a bowl from 120 g of raw bhindi about 185. Okra is light, so oil is close to three quarters of the number: each teaspoon adds about 40, and bhindi soaks it up. Restaurant bhindi masala, cooked in more oil, runs about 185 to 220.
Bhindi sabzi is okra cut into rounds and stir-fried with onion, turmeric, chilli and coriander until it loses its stickiness. Bhindi do pyaza adds more onion, Gujarati bhinda nu shaak is often cooked with a little besan or peanut, and kurkuri bhindi is deep-fried.
Okra has only about 28 calories per 100 g raw. Bhindi needs a fair amount of oil to cook dry, and in this textbook recipe that oil is nearly three quarters of 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 bhindi sabzi?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 105 g | 115 | 2 g | 5 g | 10 g |
| 1 katori (200 ml) about 139 g | 155 | 3 g | 6 g | 13 g |
| 1 katori (250 ml) about 174 g | 190 | 3 g | 8 g | 16 g |
| 1 bowl (120 g raw bhindi) about 166 g | 185 | 3 g | 8 g | 15 g |
| 100 g about 100 g | 110 | 2 g | 5 g | 9 g |
How does home bhindi sabzi compare with outside?
Restaurant bhindi masala and bhindi do pyaza are usually cooked with more oil, and kurkuri bhindi is deep-fried in batter, which takes up a lot more.
No lab has measured restaurant bhindi, so the range below allows 1.3 to 1.6 times this recipe's oil for the same katori.
| Version | Cals | Fat |
|---|---|---|
| Home | 155 | 13 g |
| Restaurant bhindi masala | 185 to 220 | 17 to 21 g |
What changes the calories in bhindi sabzi?
- Oil is almost the whole story. Each teaspoon adds about 40 calories, and okra soaks it up as it cooks.
- Cooking in a wide pan on high heat needs less oil to stop the stickiness than covering the pan.
- Besan or crushed peanuts in Gujarati bhindi add more: 10 g of peanuts is about 50 calories.
- Kurkuri bhindi coated in besan and deep-fried has several times this oil.
How were these numbers worked out?
The recipe is the okra fry in Basic Food Preparation (via the Indian Nutrient Databank): 120 g of bhindi and 30 g of onion with turmeric, coriander and chilli, cooked in 15 g of oil, a little over 3 teaspoons, counted as eaten, for one bowl. IFCT 2017 supplies the values, and raw okra has only about 28 calories per 100 g, so the oil is most of the number. The ingredients added together weigh about 166 g, so the bowl is 185 calories and the pot 110 per 100 g; a katori is measured at USDA's 165 g per cup for cooked okra with fat added, so a 200 ml katori is 155. ICMR-NIN's general figure for a cup of dry vegetable, 150 calories, agrees within 2%. No restaurant bhindi has been analysed; since this recipe already uses a lot of oil per gram of okra, the range runs to 1.3 to 1.6 times it. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Ladies finger (bhindi) | 120 g | IFCT 2017 D056 |
| Onion, big | 30 g | IFCT 2017 G017 |
| Turmeric powder | 0.75 g | IFCT 2017 G033 |
| Red chilli powder | 0.35 g | USDA FDC 171319 |
| Groundnut oil a little over 3 teaspoons | 15 g | IFCT 2017 T005 |
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Ladies finger (D056), onion, turmeric, oil, groundnut (H012); values read from github.com/nodef/ifct2017
- Vijayakumar et al., Indian Nutrient Databank (INDB), Current Developments in Nutrition, 2024. Basic Food Preparation recipe BFP269, okra fry
- USDA FoodData Central, FNDDS Okra, fresh, cooked, fat added (2709947). 165 g per cup
- 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 bhindi sabzi?
About 155 in a 200 ml katori and about 115 in a 150 ml one.
How many calories are in 100 g of bhindi sabzi?
About 110, most of it from the oil.
How much protein is in bhindi sabzi?
About 3 g in a 200 ml katori. Okra has little protein; dal with it adds more.
How many calories are in 2 roti and bhindi sabzi?
Two medium rotis are about 190, and a 200 ml katori of bhindi about 155.