How many calories are in 1 bowl of aloo sabji?

October 30, 2025 •

4 min read

According to nutrition data, a standard 100-gram serving of aloo sabji contains approximately 96 calories. The exact number of calories in 1 bowl of aloo sabji can vary significantly based on ingredients, cooking method, and portion size, so understanding these variables is key to accurate calorie counting.

Quick Summary

This guide breaks down the calorie count in a bowl of aloo sabji, examining how different recipes, cooking techniques, and serving sizes impact the final nutritional information. Includes health tips and a comparison table for context.

Key Points

Variable Calorie Count: The calorie content of aloo sabji is not fixed and varies based on ingredients, cooking methods, and portion size.
Fat is Key: Excessive oil, ghee, or deep-frying significantly increases the calories in aloo sabji.
Healthy Preparation: Using minimal oil, sautéing, or baking can dramatically reduce the caloric load.
Ingredient Impact: Adding calorie-dense ingredients like peanuts, cream, or extra fat will raise the total count.
Portion Control: Measuring your serving is essential, as a standard 'bowl' can be misleading; a 100g serving is around 96 calories.
Comparison with Other Dishes: Aloo sabji can be a healthier option compared to richer Indian dishes like Dal Makhani or Chicken Tikka Masala if prepared with less fat.

Understanding the Calorie Count of Aloo Sabji

The calorie content of a bowl of aloo sabji is not a fixed number; it is highly dependent on several variables. While a basic serving might be relatively low in calories, the addition of oil, ghee, and other ingredients can quickly increase the count. To understand the true caloric value of your meal, you must consider all components of the recipe.

Factors Influencing Aloo Sabji Calories

Type and Amount of Fat: The most significant factor influencing the calorie count is the fat used for cooking. Deep-frying potatoes and using large quantities of oil or ghee will substantially increase the caloric density. Opting for healthier cooking methods like sautéing with a minimal amount of oil or using cooking spray can dramatically lower the fat and calorie content.
Portion Size: A standard 'bowl' is an imprecise measurement. A small, 100-gram serving will contain fewer calories than a large, 200-gram portion. Accurately measuring your serving size is crucial for proper calorie tracking.
Ingredients: The ingredients used beyond just potatoes and spices can add significant calories. For instance, recipes that include nuts like peanuts or other vegetables will alter the total caloric and nutritional profile.
Potato Variety: The type of potato can also play a minor role. Starchy vegetables deliver more calories from carbohydrates compared to non-starchy ones.

Calorie Variations Based on Recipe

Standard Aloo Sabji (minimal oil): When prepared simply by boiling or sautéing potatoes with a small amount of oil and common spices like turmeric, coriander, and cumin, the calorie count is modest. A 100g serving is estimated to be around 96 calories.
Restaurant-style Aloo Sabji (gravy): Restaurant versions often use more oil, ghee, or cream to enhance flavor and texture. This can push the calorie count of a standard bowl much higher, sometimes exceeding 200 calories.
Dry Aloo Sabji (Sukhi): This style involves sautéing boiled potatoes with spices. If prepared with a modest amount of oil, it can be a relatively low-calorie option, although some recipes can be oil-heavy. A serving can contain around 194 calories depending on the oil used.

Comparison of Aloo Sabji Calories with Other Dishes

To put the calories of aloo sabji into perspective, here is a comparison with other common Indian dishes. These figures are approximations based on average serving sizes and preparations.


Dish	Approx. Calories per serving (150-200g)	Primary Calorie Source	Notes
Aloo Sabji (Healthy)	120-150 kcal	Carbohydrates, healthy fat	Less oil, more spices; often paired with roti.
Aloo Sabji (Rich Gravy)	200-250+ kcal	Fat from oil/ghee, cream	Common in restaurant preparations.
Dal Makhani	250-300+ kcal	Fat from butter/cream, lentils	High in protein, but also rich.
Chicken Tikka Masala	300-450+ kcal	Protein, fat from cream/ghee	Can be very high in fat depending on recipe.
Plain White Rice	200 kcal (per 1 cup cooked)	Carbohydrates	Often served alongside sabjis, adding calories.
Plain Roti	100 kcal (per single roti)	Carbohydrates	A common accompaniment, adding to the meal's total.

Creating a Healthier Aloo Sabji

How to Reduce Calories

Control the Oil: Instead of traditional deep-frying, use a non-stick pan with a minimal amount of oil or opt for healthy oils like coconut or olive oil. Sautéing or even baking the potatoes can cut down fat significantly.
Load Up on Veggies: Incorporate more non-starchy vegetables like peas, bell peppers, or cauliflower to bulk up the dish with fewer calories and added nutrients.
Spice it Right: Use a variety of spices like turmeric, cumin, and coriander powder to add robust flavor without adding any calories. Spices also offer a range of health benefits.

A Simple Healthy Recipe

Here is a basic, healthy aloo sabji recipe to control calories:

Boil 2-3 medium potatoes until tender but still firm. Peel and dice them.
Heat 1-2 teaspoons of oil in a pan over medium heat. Add cumin seeds and let them splutter.
Add chopped onions, ginger, and green chilies. Sauté until the onions are soft.
Stir in turmeric powder, coriander powder, and red chili powder.
Add the diced potatoes and mix well, ensuring the spices coat them evenly.
Cook for a few minutes and garnish with fresh coriander leaves.

Conclusion: Making Informed Choices

Determining how many calories are in 1 bowl of aloo sabji depends entirely on its preparation and serving size. A home-cooked, low-oil version can be a nutritious and relatively low-calorie meal. Conversely, a restaurant-prepared or fried version can be high in fat and calories. By being mindful of your ingredients and cooking methods, you can easily control the calorie content. Opt for healthier fats, add more vegetables, and control your portion size to enjoy a guilt-free bowl of aloo sabji as part of a balanced diet.

For more detailed nutritional information and health benefits, consider consulting the HexaHealth guide on aloo sabji.

Frequently Asked Questions

To make aloo sabji less fattening, use a minimal amount of oil, consider steaming or boiling the potatoes instead of frying, and add more non-starchy vegetables to increase volume without extra calories.

Yes, adding other vegetables will change the calorie count. Incorporating more low-calorie, non-starchy vegetables like cauliflower or bell peppers can bulk up the dish and add nutrients while keeping the total calories low.

Potatoes are starchy vegetables, which means they naturally contain a good amount of carbohydrates and calories. The way they are prepared, however, has a much larger impact on the final calorie count than the potato variety itself.

A small katori (approx. 125 grams) of aloo sabji is typically around 120 calories, but this can vary depending on the recipe and cooking methods used.

Generally, homemade aloo sabji is healthier because you can control the amount of oil, ghee, and other high-calorie ingredients. Restaurant versions often use more fat to enhance flavor.

You can burn calories from aloo sabji through various physical activities. Aerobic exercises like brisk walking, jogging, or cycling, as well as strength training and yoga, are effective methods.

When prepared healthily with minimal oil and a good portion size, aloo sabji can be part of a weight-loss diet due to its fiber content which promotes satiety. Overconsumption, especially with excess oil, can lead to weight gain.