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Aloo gosht
Aloo gosht has 134.9 calories per serving (1 Small Cup) — that's 134.1 calories per 100g. It provides 7.4g protein, 4.4g carbs, and 9.8g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Aloo gosht in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories134.9 kcal
- Carbs4.4 g (17.4 kcal)
- Protein7.4 g (29.5 kcal)
- Fats9.8 g (88.0 kcal)
Nutrition Label
Aloo gosht
- Serving Size1 Small Cup (100 g)
- Calories134.9 kcal
- Carbs4.4 g
- Fiber1.6 g
- Sugar1.0 g
- Protein7.4 g
- Fat9.8 g
- Saturated fat3.0 g
- Mono unsaturated fat3.8 g
- Poly unsaturated fat2.3 g
- Cholesterol26.3 mg
- Sodium252.0 mg
Nutrition per 100g
- Calories134.1 kcal
- Carbs4.3 g
- Fiber1.6 g
- Sugar1.0 g
- Protein7.3 g
- Fat9.7 g
- Cholesterol26.1 mg
- Sodium250.6 mg
1 serving = 100.6g
Cooking time: 40 minutes
Serves: 8 persons
Ingredients
Mustard
1 Grams
Tomato ripe local
100 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Garlic small clove
1 Tea Spoon
Ginger fresh
1 Tea Spoon
Onion big
100 Grams
Cardamom green
2 Grams
Cloves
1 Grams
Turmeric powder
1 Grams
Goat shoulder
250 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Curd
50 Grams
Garam masala powder
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Frying potatoes
Heat oil in a pressure cooker. Add potatoes and fry until they turn slightly brown.
3
Gravy preparation
Add black cardamom, cloves, and black peppercorns in the oil and fry for a few seconds. Grind all the ingredients in a grinder jar to a fine paste.
4
Cooking
Add sliced onion and green chilies and fry till translucent.Now add mutton and cook on high heat for 3-4 minutes. Add the masala paste and cook for 2-3 minutes. Add coriander powder, turmeric powder, kashmiri red chilli powder, garam masala powder and salt and cook until oil starts to separate from sides of the pressure cooker. Whisk the yogurt with all-purpose flour and add it to the pan. Add a cup of hot water and potatoes. Cover the lid of the cooker and cook until mutton is done.
5
Serving
Garnish with fresh coriander. Serve hot with steamed rice or phulka.
Also Known As
Glycemic Index
75 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 gosht | Mattan kulambu | Mutton curry | Paneer kali mirchi |
|---|---|---|---|---|
| Calories | 134.9 kcal | 97.3 kcal | 97.3 kcal | 181.5 kcal |
| Carbs | 4.4 g | 2.8 g | 2.8 g | 8.7 g |
| Protein | 7.4 g | 5.2 g | 5.2 g | 6.8 g |
| Fat | 9.8 g | 7.3 g | 7.3 g | 13.3 g |
| Fiber | 1.6 g | 1.1 g | 1.1 g | 2.3 g |
| Sugar | 1 g | 1.1 g | 1.1 g | 4.6 g |
| Sodium | 252 mg | 146.6 mg | 146.6 mg | 263.3 mg |
| Cholesterol | 26.3 mg | 18.5 mg | 18.5 mg | 1.6 mg |
Health Goals Suitability
Weight Loss
At 134.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 75) 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 (7.4g 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 (26.3mg) and low saturated fat (3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (75) 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
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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.
Meal prep friendly
Aloo gosht stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (269.8-404.7 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 gosht contains 134.9 kcal (7.4g protein, 4.4g carbs, 9.8g fat). That's 134.1 kcal per 100g. You can track exact portions in the Hint app.
At 134.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 75) 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 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Aloo gosht has 7.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Aloo gosht is light enough for dinner at 134.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Aloo gosht is moderate 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 (75) 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
Curcumin 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/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
