Mixed veg sabzi calories
A 200 ml katori of home mixed veg sabzi with cauliflower, peas and potato has about 150 calories, about half of it from the oil. A bowl from 120 g of vegetables is about 180. Each teaspoon of oil adds about 40 calories. Restaurant mix veg, with more oil and sometimes cream, runs about 185 to 285.
Mixed veg sabzi at home is usually whatever's in season, most often cauliflower, peas and potato with tomato and onion, cooked fairly dry. On restaurant menus, mix veg, kadai veg and veg jalfrezi are richer versions with more oil and sometimes cream.
The vegetables here add only about half the calories. Peas and potato carry most of that share, and the oil the rest.
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 mixed veg sabzi?
| Portion | Cals | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 katori (150 ml) about 117 g | 110 | 3 g | 10 g | 7 g |
| 1 katori (200 ml) about 156 g | 150 | 4 g | 13 g | 9 g |
| 1 katori (250 ml) about 196 g | 185 | 5 g | 16 g | 11 g |
| 1 bowl (120 g vegetables) about 190 g | 180 | 5 g | 16 g | 11 g |
| 100 g about 100 g | 95 | 3 g | 8 g | 6 g |
How does home mixed veg sabzi compare with outside?
Restaurant mix veg, kadai veg and veg jalfrezi are usually cooked in more oil or butter, and some are finished with cream or cashew paste.
No lab has measured an Indian restaurant mix veg, so the range below allows 1.5 to 2.5 times this recipe's oil, plus up to a tablespoon of cream per katori.
| Version | Cals | Fat |
|---|---|---|
| Home | 150 | 9 g |
| Restaurant mix veg or kadai veg | 185 to 285 | 13 to 24 g |
What changes the calories in mixed veg sabzi?
- Oil is about half the number. Each teaspoon adds about 40 calories to the pot.
- More potato, peas or corn raises it; more cauliflower, beans, capsicum or carrot lowers it.
- Paneer cubes add about 65 calories per 25 g.
- Cream or cashew gravy in restaurant versions adds the most.
How were these numbers worked out?
The recipe is the cauliflower, pea and potato bhujia in Basic Food Preparation (via the Indian Nutrient Databank): 40 g each of cauliflower, peas and potato with 25 g each of tomato and onion, ginger, garlic and lemon, cooked in 10 g of oil, a little over 2 teaspoons, counted as eaten, at IFCT 2017 values. The ingredients added together weigh about 190 g for the bowl, so the bowl is 180 calories and the pot 95 per 100 g; a katori is measured at USDA's 185 g per cup for cooked mixed vegetables, so a 200 ml katori is 150. ICMR-NIN's general figure for a cup of dry vegetable, 150 calories, agrees within 1%. The restaurant range starts from USDA's restaurant mixed vegetables at 4.7 g of fat per 100 g and the butter and cream Indian restaurants add: 1.5 to 2.5 times this recipe's oil and up to a tablespoon of cream. Every dish on Slate is worked out the same way: how Slate counts calories.
| Ingredient | Raw | Values from |
|---|---|---|
| Cauliflower | 40 g | IFCT 2017 D036 |
| Peas, fresh | 40 g | IFCT 2017 D061 |
| Potato, brown skin, big | 40 g | IFCT 2017 F006 |
| Tomato, ripe, hybrid | 25 g | IFCT 2017 D075 |
| Onion, big | 25 g | IFCT 2017 G017 |
| Ginger, fresh | 5 g | IFCT 2017 G014 |
| Garlic | 0.6 g | IFCT 2017 G011 |
| Lemon juice | 2.5 g | IFCT 2017 E033 |
| Turmeric powder | 0.4 g | IFCT 2017 G033 |
| Coriander leaves | 1 g | IFCT 2017 G009 |
| Groundnut oil a little over 2 teaspoons | 10 g | IFCT 2017 T005 |
Sources
- ICMR-NIN, Indian Food Composition Tables 2017. Cauliflower (D036), peas (D061), potato (F006), tomato, onion, ginger, garlic, lemon juice, 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 BFP276, cauliflower, pea and potato bhujia
- USDA FoodData Central, FNDDS Classic mixed vegetables, cooked, from restaurant (2710012). 4.74 g fat per 100 g
- USDA FoodData Central, FNDDS Classic mixed vegetables, NS as to form, cooked (2710015). 185 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 mix veg?
About 150 in a 200 ml katori of home mix veg, and about 185 to 285 for restaurant style.
How many calories are in 100 g of mix veg sabzi?
About 95.
How much protein is in mix veg sabzi?
About 4 g in a 200 ml katori, mostly from the peas.
Mix veg or roti, which has more calories?
Per usual serving they're close: a 200 ml katori of this sabzi is about 150, and two medium rotis about 190.