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Heat oil
Heat oil in non stick pan and add cumin seeds. Let them sizzle and then add chopped onion.
Aloo gobhi sabzi
Aloo gobhi sabzi has 69.4 calories per serving (1 Small Cup) — that's 64 calories per 100g. It provides 2g protein, 7g carbs, and 3.7g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 3.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Aloo gobhi sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
69kcal
per small katori
- Protein
- 2 g
- Carbs
- 7 g
- Fat
- 3.7 g
- GI
- 70 (High)
Vegan
Prep: 15 minCook: 35 min Total: 50 minServes 5
- Serving Size 1 small cup (katori) (108.4 g)
- Calories69.4 kcal
- Carbs7.0 g (28.0 kcal)
- Protein2.0 g (8.1 kcal)
- Fat3.7 g (33.2 kcal)
Calories by portion
Calories and macros of Aloo gobhi sabzi for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 54 | 35 | 1 | 3.5 | 1.8 |
| 1 small cup (katori) | 108 | 69 | 2 | 7 | 3.7 |
| 1½ small cups (katori) | 163 | 104 | 3 | 10.5 | 5.5 |
| 2 small cups (katori) | 217 | 139 | 4.1 | 14 | 7.4 |
| 100 g | 100 | 64 | 1.9 | 6.5 | 3.4 |
Nutrition Label
Aloo gobhi sabzi
- Serving Size1 small cup (katori) (108.4 g)
- Calories69.4 kcal
- Carbs7.0 g
- Fiber3.3 g
- Sugar1.5 g
- Protein2.0 g
- Fat3.7 g
- Saturated fat1.0 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.2 g
- Cholesterol2.3 mg
- Sodium419.8 mg
Nutrition per 100g
- Calories64.0 kcal
- Carbs6.5 g
- Fiber3.1 g
- Sugar1.3 g
- Protein1.9 g
- Fat3.4 g
- Cholesterol2.2 mg
- Sodium387.5 mg
1 serving = 108.4g
Ingredients
Lemon juice 100%
0.5 tsp
Potato
100 g
Oil or table fat
1 tbsp
Cauliflower
250 g
Tomato ripe local
75 g
Chillies green - all varieties
0.25 tsp
Coriander leaves
1 tbsp
Garlic big clove
1 tsp
Ginger fresh
1 tsp
Onion big
60 g
Cumin seeds
0.25 tsp
Turmeric powder
0.25 tsp
Salt
1 tsp
Garam masala powder
0.25 tsp
Cumin powder
0.25 tsp
Black pepper powder
0.25 tsp
Red chilli powder
0.25 tsp
Coriander powder
0.5 tsp
Instructions
1
2
Saute Onion
Saute onion until golden brown.
3
Add Tomato
Once the onion is done, add green chilli, ginger and garlic and saute it for 30 seconds and then add chopped tomatoes.
4
Add Spices
Add turmeric powder, coriander powder, cumin powder, salt black pepper powder and red chilli powder.
5
Cook until oil separates
Cook until tomatoes are tender and soft, and oil starts to separate.
6
Cook vegetables
Add potatoes and cauliflower and saute them until they are soft. Cover it with lid and cook them for about 25 minutes. Keep stirring in between
7
Garnish
Once the vegetables are cooked properly and all the moisture is gone, garnish it with coriander leaves and add lemon juice.
8
Serve
Serve hot in main meal.
How long to burn it off
Time a 65 kg adult needs to burn one serving (69 kcal).
- Brisk walking (5 km/h)17 min≈ 1,700 steps
- Running (8 km/h)7 min
- Cycling (moderate)9 min
- Yoga24 min
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Aloo gobhi sabzi | Aluru Kura | Avara Curry | Black chana curry |
|---|---|---|---|---|
| Calories | 69.4 kcal | 89.6 kcal | 89.6 kcal | 84.1 kcal |
| Carbs | 7 g | 13.1 g | 13.1 g | 10.4 g |
| Protein | 2 g | 4.6 g | 4.6 g | 4.3 g |
| Fat | 3.7 g | 2.1 g | 2.1 g | 2.8 g |
| Fiber | 3.3 g | 4 g | 4 g | 6.6 g |
| Sugar | 1.5 g | 1.7 g | 1.7 g | 1.6 g |
| Sodium | 419.8 mg | 186.4 mg | 186.4 mg | 188.7 mg |
| Cholesterol | 2.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 69.4 kcal per serving, this is an excellent choice for weight management. The 3.3g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (2.3mg) and low saturated fat (1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (70) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~108.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Aloo gobhi sabzi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (138.7-208.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Aloo gobhi sabzi contains 69.4 kcal (2g protein, 7g carbs, 3.7g fat). That's 64 kcal per 100g. You can track exact portions in the Hint app.
At just 69.4 kcal per serving, this is an excellent choice for weight management. The 3.3g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Aloo gobhi sabzi has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Aloo gobhi sabzi is light enough for dinner at 69.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Aloo gobhi sabzi is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (70) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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