How many calories does Gobi contain?

November 22, 2025 •

4 min read

Raw cauliflower, known as gobi in many South Asian languages, is impressively low in calories, typically containing only about 25 to 27 calories per 100 grams. The total calorie count, however, changes drastically depending on how the gobi is prepared, especially in popular dishes where frying and additional ingredients are common.

Quick Summary

The calorie count for gobi varies dramatically from its raw state to cooked dishes, with frying and high-fat ingredients significantly increasing the total.

Key Points

Low Calories Raw: Raw cauliflower (gobi) is very low in calories, with about 25-27 kcal per 100 grams, making it ideal for weight management.
Preparation Matters: Cooking methods like frying and adding high-calorie ingredients such as oil, flour, and potatoes significantly increase the total calorie count of gobi dishes.
Popular Dishes are Calorie-Dense: Dishes like Gobi Manchurian and Gobi Paratha can be high in calories due to the preparation method and additional ingredients.
Rich in Nutrients: Beyond calories, gobi is packed with nutrients like vitamin C, fiber, and antioxidants, offering substantial health benefits.
Versatile for Diets: The low-carb nature of gobi makes it an excellent substitute for grains and starches, accommodating various dietary plans like keto and low-carb diets.

Gobi's Nutritional Foundation: The Raw Facts

At its core, gobi is a powerhouse of nutrition with a minimal calorie footprint. The raw vegetable is composed of over 92% water, making it a low energy-dense food. On average, 100 grams of raw cauliflower contains around 25 to 27 calories. These calories are derived primarily from its carbohydrate and protein content, with very little fat. This inherent low-calorie nature is why gobi has become a popular substitute in many diets for higher-carb ingredients like rice and potatoes.

Raw Gobi Macronutrient Breakdown (per 100g):

Calories: ~25-27 kcal
Carbohydrates: ~5 g
Dietary Fiber: ~2 g
Protein: ~2 g
Fat: ~0.25 g

How Cooking Methods Impact Gobi's Calories

The simple preparation of gobi is a game-changer for its nutritional profile. While steaming or boiling adds minimal calories, popular cooking techniques in Indian and Indo-Chinese cuisine can turn this low-calorie vegetable into a calorie-dense dish. The addition of oil, butter, and other ingredients significantly increases the fat content, thereby raising the calorie count.

Steamed vs. Fried Gobi

When gobi is steamed, it retains its natural, low-calorie state, with only a small increase if any seasoning is added. The texture remains firm, and the flavor is subtle, making it a healthy vegetable side dish. Conversely, deep-frying gobi, as is done for dishes like Gobi Manchurian, causes the cauliflower to absorb a large amount of oil. This process can increase the calorie content by over tenfold, making the final dish a much more energy-dense option.

Calories in Popular Gobi Dishes

To provide a clearer picture, here is a breakdown of the approximate calorie counts for some well-known gobi-based recipes. These figures can vary based on portion size, ingredients, and preparation method.

Aloo Gobi: This classic dish combines gobi with potatoes and is cooked in oil with spices. A single serving can contain between 111 and 380 calories, with variations depending on the amount of oil and potatoes used.
Gobi Manchurian: An Indo-Chinese favorite, this dish involves deep-frying batter-coated gobi florets before tossing them in a flavorful sauce. The calorie count can range from 175 to over 700 calories per plate, with the batter and oil contributing significantly to the total.
Gobi Paratha: This stuffed flatbread is a popular breakfast or meal option. The calorie count varies greatly, but one paratha can contain anywhere from 182 to 318 or more calories, influenced by the amount of stuffing, oil (ghee), and size of the bread.
Gobi Matar: In this dish, cauliflower is cooked with peas. If prepared with minimal oil, it remains a relatively low-calorie meal, with one serving having around 242 calories when made with a moderate amount of fat.

A Nutritional Comparison: Raw Gobi vs. Cooked Dishes

To highlight the impact of preparation, here is a quick comparison table showing the stark difference in calories and other nutritional aspects.


Item	Approximate Calories (per 100g)	Key Calorie Sources	Preparation Method
Raw Gobi	~25 kcal	Carbohydrates, Protein	Raw
Gobi Manchurian (Fried)	~175–275 kcal	Oil, Flour, Sugar	Deep-frying, Sautéing
Aloo Gobi (Cooked)	~111–175 kcal	Oil, Potatoes	Pan-frying, Sautéing
Gobi Paratha	~240–318 kcal	Oil/Ghee, Flour, Stuffing	Pan-frying

Health Benefits of Gobi Beyond Calories

While understanding the calorie content is useful for weight management, it's also important to remember the numerous health benefits that gobi offers. As a cruciferous vegetable, gobi is rich in antioxidants, fiber, and essential vitamins and minerals, even in its raw form.

Rich in Vitamin C: A single cup of raw gobi can provide a significant portion of your daily vitamin C needs, which is crucial for immune function and collagen production.
Good Source of Fiber: The fiber in gobi promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which is beneficial for weight control.
High in Antioxidants: Gobi contains various antioxidants, including glucosinolates and sulforaphane, which have anti-inflammatory effects and may help reduce the risk of certain chronic diseases.
Provides Choline: This essential nutrient found in gobi plays a role in brain health, memory, and nerve function.
Nutrient-Dense: Gobi offers a high concentration of nutrients for a very low number of calories, making it a valuable addition to a balanced diet.

Conclusion

In conclusion, the answer to "how many calories does gobi contain?" depends entirely on the preparation. Raw cauliflower is a naturally low-calorie vegetable, making it an excellent choice for health-conscious individuals. However, when prepared as popular dishes, particularly those involving frying and rich sauces, the calorie count can increase substantially. When incorporating gobi into your diet, consider the cooking method to align with your nutritional goals. Whether raw, steamed, or part of a richer dish, gobi remains a source of many beneficial nutrients, making it a versatile and healthy ingredient. For more information on vegetable nutrition, you can consult reliable sources like the USDA FoodData Central online database.

Frequently Asked Questions

No, the calories are not the same. While raw gobi is very low in calories (approx. 25-27 kcal per 100g), cooked preparations often have a much higher calorie count due to added fats, flours, and other ingredients.

The calorie count for Gobi Manchurian varies, but it can range from 175 to over 700 calories per serving, depending on whether it is fried and the quantity of batter and sauce used.

Yes, gobi can be excellent for weight loss, especially when prepared with minimal oil. It is low in calories, high in fiber, and water content, which helps promote a feeling of fullness.

Steamed gobi retains its low-calorie nature, with minimal changes. Fried gobi, however, absorbs a significant amount of oil, substantially increasing its calorie content. For example, Gobi Manchurian can have a much higher calorie count than a simple steamed preparation.

Yes, Aloo Gobi has more calories than plain gobi. This is because it includes potatoes, which are higher in carbohydrates, and is typically cooked in oil, adding to the total fat and calorie content.

Cooking temperature itself doesn't add calories, but the cooking method associated with it does. For instance, high-heat deep-frying requires a large amount of oil, which is the primary source of extra calories in many gobi dishes.

Yes, gobi is a very popular low-carb alternative to rice. Riced cauliflower can be made by pulsing gobi florets in a food processor, offering a low-calorie, low-carb base for many dishes.