How Many Calories Are in 100g of Cooked Sabji? A Detailed Guide

November 3, 2025 •

4 min read

A standard 100g serving of plain cooked vegetables has approximately 65-85 calories, but this can vary significantly depending on the recipe. This guide will explain precisely how many calories are in 100g of cooked sabji and detail the crucial factors that influence the final count.

Quick Summary

The calorie count for 100g of cooked sabji depends heavily on ingredients and cooking method. Dishes with oil, potatoes, or lentils are higher, while leafy greens are much lower.

Key Points

Cooking Method Matters: Oil and ghee significantly increase calorie count compared to steaming or boiling, so opt for minimal oil techniques.
Starchy Vegetables Raise Calories: Potatoes add more calories than leafy greens or water-rich vegetables like spinach or bottle gourd.
Dal Provides Protein: Lentil-based sabjis offer a good source of protein and fiber, increasing satiety while controlling caloric density from fat.
Hidden Calories in Cream/Milk: Recipes with added dairy or coconut milk, like malai kofta or many curries, are higher in calories.
Focus on Green Vegetables: Sabjis with leafy greens like palak or water-rich vegetables like bottle gourd (lauki) tend to be lower in calories.
Add-ins Increase Calories: Ingredients like nuts, paneer, and rich sauces significantly boost the calorie count of a sabji.

The question of how many calories are in 100g of cooked sabji does not have a single, universal answer. A sabji's calorie count is a dynamic figure, heavily influenced by its core ingredients and, most importantly, the cooking method employed. While many vegetables are naturally low in calories, the addition of oil, cream, and starchy vegetables can dramatically alter the final nutritional profile. Understanding these variables is key to managing your calorie intake while enjoying delicious Indian cuisine.

Key Factors Influencing Sabji Calories

The Role of Cooking Method

One of the most significant factors in determining the calorie count of a sabji is how it's prepared. The difference between a simple, steamed vegetable dish and a rich, pan-fried sabji can be vast. The primary source of added calories comes from fats.

Oil and Ghee: A single tablespoon of oil or ghee can add over 100 calories to a dish. If a recipe calls for multiple tablespoons, especially for sautéing or deep-frying, the calorie density increases exponentially.
Water-based Cooking: Using water or vegetable broth for cooking or steaming vegetables keeps the calorie count at its lowest. This method allows the natural flavors of the vegetables to shine without the added fat.

Main Ingredients Matter

The type of vegetables used in a sabji plays a crucial role in its calorie content. Some vegetables are naturally higher in carbohydrates and starches than others.

Starchy Vegetables: Ingredients like potatoes (aloo) can significantly increase calories. An aloo sabzi will naturally be more caloric than a green bean or cauliflower dish, even with the same amount of oil.
Leafy Greens and Water-Rich Vegetables: Sabjis featuring ingredients like spinach (palak), bottle gourd (lauki), or ridge gourd (turai) are inherently low in calories due to their high water content and lower carbohydrate load.
Lentils and Legumes: Dishes containing lentils (dal) or chickpeas can be higher in calories but also provide a substantial amount of protein and fiber, making them more filling and nutritious.

Calorie-Dense Additives

Beyond the basic vegetables and cooking fats, many Indian sabji recipes include ingredients that contribute extra calories.

Coconut Milk and Cream: Curries made with coconut milk or heavy cream, such as certain South Indian or Mughlai-style preparations, can have a much higher calorie count.
Nuts and Seeds: Cashew paste, poppy seeds, and other nuts or seeds are sometimes used to thicken gravies, adding both richness and calories.

Calorie Breakdown of Popular 100g Sabjis

For a clearer picture, here is a comparison of the approximate calorie counts for a 100g serving of several common sabjis, assuming moderate use of oil during preparation.


Sabji (100g Serving)	Approximate Calories	Key Ingredients	Nutritional Notes
Plain Cooked Vegetables	65-85 kcal	Mixed vegetables (e.g., carrots, beans, peas)	Basic cooking method, no added fats.
Aloo Sabzi (Potato)	96 kcal	Potatoes, spices, oil/ghee	Higher due to starch content of potatoes.
Mixed Vegetable Curry	~38-100 kcal+	Mixed vegetables, spices, oil, sometimes coconut milk	Varies widely based on specific ingredients and cooking style.
Bhindi Sabji (Okra)	75 kcal	Okra, spices, oil	Moderate calories, but depends on oil quantity.
Palak Sabzi (Spinach)	~40-60 kcal	Spinach, spices, minimal oil	Very low calorie, rich in nutrients.
Dal Tadka	104-119 kcal	Lentils, spices, oil/ghee tempering	Higher protein and fiber content.
Cabbage Sabji	85 kcal	Cabbage, spices, oil	Relatively low-calorie, high in fiber.
Aloo Gobi (Potato-Cauliflower)	~90-110 kcal	Potatoes, cauliflower, spices, oil	A mix of starchy and non-starchy vegetables.

Cooking Tips for a Lighter Sabji

If you're aiming to reduce the calorie count of your favorite sabjis, a few simple adjustments to your cooking process can make a big difference.

Use a Low-Oil Technique: Instead of pan-frying, try sautéing with a minimal amount of oil or using a non-stick pan. You can also dry roast spices before adding them to a water-based gravy.
Increase the Ratio of Low-Calorie Vegetables: For mixed sabjis, increase the proportion of high-fiber, water-rich vegetables like cabbage, capsicum, and leafy greens while reducing the quantity of starchy vegetables.
Rely on Healthy Thickeners: Use a small amount of blended onion, tomato, or plain yogurt to thicken gravies instead of higher-fat ingredients like cream or cashew paste.
Embrace the Pressure Cooker: Cooking in a pressure cooker or steaming vegetables can help retain nutrients and prevent the need for excessive oil, creating a healthier and lower-calorie dish.
Add Protein from Lentils: Incorporating dal into a vegetable sabji can boost protein and fiber content, increasing satiety without a high caloric cost from fat.

Conclusion

The final calorie count of 100g of cooked sabji is not a fixed number but rather a reflection of the ingredients and cooking techniques used. By understanding the calorie contribution of different components, you can make informed choices to create lighter, healthier versions of your favorite dishes. Whether you opt for a simple, steamed preparation or a robust dal-based sabji, prioritizing whole vegetables and limiting added fats and creams is the most effective way to enjoy this staple of Indian cuisine while managing your nutritional goals. For further information on healthy cooking, consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

Approximately 65-85 calories, depending on the vegetable type. This count does not include any added oil, ghee, or heavy sauces.

A standard 100g serving of aloo sabji contains approximately 96 calories. This amount will increase significantly with more oil, butter, or ghee.

It depends on the recipe. A plain dal, like toor dal, has around 107 calories per 100g, comparable to a simple vegetable sabji. However, dal is often richer in protein and fiber.

To reduce calories, use less oil, increase the proportion of water-rich vegetables, steam or pressure-cook instead of frying, and avoid heavy creams or ghee.

The calorie count for a 100g serving of mixed vegetable curry can range from 38 to over 100 calories. It is highly dependent on the ingredients, especially the amount of oil, coconut milk, and starchy vegetables used.

Yes, some water-soluble vitamins can be lost during cooking, especially if boiled in excess water. To minimize nutrient loss, use less water and avoid overcooking.

Sabjis made primarily with leafy greens like spinach (palak) or water-rich vegetables like bottle gourd (lauki) are excellent low-calorie choices.

Coconut milk is high in fat, so adding it to a sabji significantly increases the overall calorie count. A small amount of coconut milk can substantially raise the calories per serving.