How Many Calories Are In Mushroom Sabzi? A Comprehensive Nutritional Breakdown

December 7, 2025 •

3 min read

According to nutrition analysis, the calorie count of mushroom sabzi can range dramatically, from as low as 64 calories per portion for a low-fat bhaji to over 300 for richer, cream-based versions. This wide variance highlights how the answer to how many calories are in mushroom sabzi is not a simple number, but rather a reflection of the recipe's ingredients and preparation method.

Quick Summary

The calorie total for mushroom sabzi is heavily influenced by added fats like oil or cream, as well as proteins such as paneer. Portion sizes and cooking techniques are crucial factors in controlling the final calorie count of this popular Indian dish.

Key Points

Low-Calorie Base: Mushrooms are naturally low in calories, with one cup containing under 30 kcal, making them a great foundation for a diet-friendly meal.
Oil is a Major Factor: The amount of oil or ghee used for tempering and frying has the biggest impact on the final calorie count of a mushroom sabzi.
Cream Adds Significant Calories: Richer recipes with added heavy cream or coconut milk dramatically increase the fat and calorie content, often doubling or tripling the total.
Accompaniments Count: Side dishes like roti or rice contribute significantly to the total meal calories and should be chosen carefully for weight management.
Customization for Control: You can control the calorie content by reducing fats, using low-fat alternatives, and bulking up the dish with more low-calorie vegetables like spinach.
Recipe Varies Widely: The calorie count is not fixed; a healthy version can be under 100 kcal, while a rich, cream-based one can be well over 200 kcal per serving.

The Core Calorie Factors in Mushroom Sabzi

The fundamental truth about the calorie content of mushroom sabzi is that the mushrooms themselves contribute very little. One cup of mushrooms contains just 18 to 26 calories, depending on the variety. This makes them an excellent low-calorie foundation for any meal. The majority of calories in a mushroom sabzi come from the other ingredients added during cooking.

Key Calorie Contributors

Fats (Oil/Ghee): The amount and type of fat used for tempering and frying are the single biggest determinant of your sabzi's final calorie count. A single tablespoon of oil or ghee contains approximately 120 calories. A recipe calling for multiple tablespoons will significantly increase the caloric density.
Cream or Coconut Milk: Many richer, restaurant-style recipes add heavy cream or coconut milk to create a thick, luscious gravy. For example, a Kadai mushroom sabzi with cream can easily reach over 200 calories per serving. While delicious, this addition dramatically increases the saturated fat and calorie content.
Paneer: When paneer is added to a mushroom sabzi (often called 'Mushroom Paneer'), the calorie count rises considerably. Paneer is a high-protein, high-fat dairy product, adding significant energy to the dish. A cup of paneer can add hundreds of calories, transforming a light meal into a much heavier one.
Accompaniments: The total meal's calorie count depends on what you eat with the sabzi. A small portion of rice can add 173 calories, while a whole wheat roti adds around 100.

Analyzing Different Sabzi Recipes

To illustrate the calorie variations, let's examine a few different mushroom sabzi recipes mentioned in nutrition databases. The data clearly shows how the choice of ingredients and cooking method can make a significant difference.

Comparison Table: Calories in Different Mushroom Sabzis


Recipe Type	Key Ingredients	Cooking Method	Approx. Calories (per serving)	Source/Reference
Mushroom Bhaji (Pinch of Nom)	Mushrooms, low-fat preparation	Lightly sautéed	64 kcal	Low-fat diet-friendly
Kadai Mushroom Sabzi	Mushrooms, capsicum, onions, cream	Curried	215 kcal	Richer gravy style
Mushroom Bhaji (Eat This Much)	Mushrooms, spices, moderate fat	Curried	79 kcal	Balanced macronutrients
Spinach Mushroom Sabzi	Mushrooms, spinach, spices, fat	Curried	81 kcal	Health-focused recipe
Mushroom Chana Dal Sabzi	Mushrooms, chana dal, coconut, fat	Curried	324 kcal	Heavy, high-protein

This table demonstrates that a mushroom sabzi is not a monolithic dish. The calorie count is highly customizable based on the recipe followed.

Tips for a Lower-Calorie Mushroom Sabzi

If you're watching your calorie intake, there are several ways to enjoy mushroom sabzi without compromising on flavor.

Healthier Cooking Methods

Reduce Fat: Use a non-stick pan and reduce the amount of oil or ghee. Instead of frying, try dry-roasting your spices before adding them to the dish.
Use Low-Fat Alternatives: Replace heavy cream with low-fat yogurt, a cashew paste for a creamy texture, or simply increase the tomato-onion base for a thicker gravy.
Bulk Up with Veggies: Add more low-calorie vegetables like spinach, capsicum, or peas. This increases the serving size and fiber content without adding many calories.
Portion Control: Use a measuring cup to determine a standard portion size, usually around 1 cup (125-150g), to prevent overeating.
Smart Accompaniments: Pair your sabzi with a light, whole-wheat roti or a small portion of brown rice instead of buttery parathas or large servings of white rice.

Conclusion: It's All About the Ingredients

So, how many calories are in mushroom sabzi? It depends. While mushrooms are a low-calorie, nutrient-rich ingredient, the total calorie count is dictated by the other additions, particularly the amount of oil, cream, and heavy protein sources like paneer. By being mindful of your ingredients and cooking techniques, you can easily tailor your mushroom sabzi to fit your dietary needs, creating a delicious and healthy meal that is either light and low-calorie or rich and satisfying.

For more detailed nutritional information and healthy recipe ideas, check out the resources at TarlaDalal.com.

Frequently Asked Questions

Mushrooms are very low in calories. A full cup of cooked mushrooms contains approximately 18 to 26 calories, making them a healthy base for any sabzi.

Adding cream significantly increases the calorie count. For example, a Kadai mushroom sabzi made with cream can have over 200 calories per serving, compared to a leaner version which could be under 100.

Yes, you can. To reduce calories, use minimal oil, substitute heavy cream with low-fat yogurt or a cashew paste, and add more low-calorie vegetables like spinach.

Adding paneer to mushroom sabzi increases the calories substantially due to its high fat and protein content. It can add hundreds of calories, depending on the quantity used.

A low-fat version of mushroom sabzi is an excellent choice for weight loss due to its low calorie count and high fiber content. The key is to control the amount of oil, cream, and other high-calorie additives.

For a lower-calorie meal, pair your mushroom sabzi with a whole-wheat roti or a moderate portion of brown rice. Avoid buttery parathas, which add extra fat and calories.

Restaurant-style mushroom sabzi often contains higher calories due to generous amounts of oil, ghee, and cream. A typical portion could range from 200 to over 300 calories, depending on the specific recipe and portion size.