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Wash the vegetables
Wash and peel the potato and chop them, wash fenugreek leaves too.
Aloo methi sabzi
Aloo methi sabzi has 150.6 calories per serving (1 Small Cup) — that's 139 calories per 100g. It provides 2.3g protein, 16.6g carbs, and 8.3g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 2.2g 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 methi sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories150.6 kcal
- Carbs16.6 g (66.6 kcal)
- Protein2.3 g (9.1 kcal)
- Fats8.3 g (75.0 kcal)
Nutrition Label
Aloo methi sabzi
- Serving Size1 Small Cup (100 g)
- Calories150.6 kcal
- Carbs16.6 g
- Fiber2.2 g
- Sugar1.4 g
- Protein2.3 g
- Fat8.3 g
- Saturated fat1.9 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.8 g
- Cholesterol2.3 mg
- Sodium196.0 mg
Nutrition per 100g
- Calories139.0 kcal
- Carbs15.4 g
- Fiber2.0 g
- Sugar1.3 g
- Protein2.1 g
- Fat7.7 g
- Cholesterol2.1 mg
- Sodium181.0 mg
1 serving = 108.3g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Potato
250 Grams
Fenugreek leaves
50 Grams
Chillies green - all varieties
5 Grams
Cumin seeds
0.5 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Grams
Instructions
1
2
Cook the vegetables
Heat oil in a kadai, add cumin seeds, mustard seeds and let them splutter. Now add chopped potatoes ,green chilies, saute them for 5-6 minutes by adding turmeric powder and salt. Now add fenugreek leaves cook for 6-7minutes until the moisture dries up. Serve with roti or rice.
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 methi sabzi | Fenugreek mushroom curry | Methi Khumbi Rassa | Methi koon kari |
|---|---|---|---|---|
| Calories | 150.6 kcal | 65.1 kcal | 65.1 kcal | 65.1 kcal |
| Carbs | 16.6 g | 2.2 g | 2.2 g | 2.2 g |
| Protein | 2.3 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 8.3 g | 5.1 g | 5.1 g | 5.1 g |
| Fiber | 2.2 g | 3 g | 3 g | 3 g |
| Sugar | 1.4 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 196 mg | 105 mg | 105 mg | 105 mg |
| Cholesterol | 2.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 150.6 kcal per serving, this is an excellent choice for weight management.
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 (2.3g 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 (1.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
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
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~108.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~108.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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 methi sabzi 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 (301.2-451.8 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.
Frequently Asked Questions
One serving of Aloo methi sabzi contains 150.6 kcal (2.3g protein, 16.6g carbs, 8.3g fat). That's 139 kcal per 100g. You can track exact portions in the Hint app.
At just 150.6 kcal per serving, this is an excellent choice for weight management. 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 methi sabzi has 2.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Aloo methi sabzi is light enough for dinner at 150.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Aloo methi 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion 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
