How many calories in 100 grams of aloo gobi sabji?

November 26, 2025 •

4 min read

According to nutrition tracking sites, a standard 100-gram serving of homemade aloo gobi can contain approximately 80 to 120 calories, depending on the oil used. The precise number of calories in 100 grams of aloo gobi sabji varies significantly based on the preparation method, particularly the amount of oil, ghee, or butter used in cooking.

Quick Summary

The calorie count for 100 grams of aloo gobi sabji is highly variable, ranging from about 70 to over 120 calories. This discrepancy is primarily due to cooking methods, with restaurant versions often higher in fat and calories than homemade dishes. For a low-calorie version, reduce oil, use healthy cooking techniques, and focus on spices.

Key Points

Variable Calorie Count: The number of calories in 100g of aloo gobi sabji varies from approximately 70 to over 120 kcal, depending heavily on the cooking method and amount of oil used.
Homemade vs. Restaurant: A homemade version is typically lower in calories because you can control the amount of oil, unlike restaurant versions that often use more fat for flavor.
Healthier Cooking Methods: Using methods like roasting, steaming, or sautéing with minimal oil instead of frying can drastically reduce the total calorie and fat content.
Nutrient-Rich Ingredients: Both potato and cauliflower are rich in vitamins, minerals, and dietary fiber, promoting satiety and offering various health benefits.
Weight Loss Friendly: When prepared with low oil, aloo gobi can be a great option for weight loss due to its low-calorie content and high fiber, which promotes fullness.
Flavor without Calories: Spices such as cumin, turmeric, and coriander add rich flavor and potential health benefits, like boosting metabolism, without adding significant calories.
Pair with Whole Grains: Serve with whole wheat roti or brown rice to create a balanced meal that enhances the nutritional profile.

Decoding the Calories in Aloo Gobi Sabji

The calorie content of Indian dishes like aloo gobi can fluctuate widely based on how they are cooked. While the base ingredients—potatoes (aloo) and cauliflower (gobi)—are relatively low in calories, the preparation method is the primary determinant of the final nutritional value. A restaurant-prepared aloo gobi might use a generous amount of oil or ghee, significantly increasing the calorie count compared to a version made at home with minimal oil.

The Impact of Cooking Methods on Calories

Oil Usage: Frying the potatoes and cauliflower before combining them with the spices is a common technique, but it dramatically increases the fat and calorie content. Healthier methods, such as sautéing with a controlled amount of oil, roasting, or even steaming, are far more calorie-conscious.
Restaurant vs. Homemade: A restaurant's goal is often rich flavor, which means more oil and sometimes additional fatty ingredients. Homemade versions offer complete control over ingredients, allowing for a much healthier outcome.
Ingredient Additions: Some variations include cream or extra butter to create a richer gravy, adding hidden calories. Dry sabjis, on the other hand, typically contain fewer calories.

Comparing Aloo Gobi Preparation Methods

To highlight how preparation affects the calorie count, consider this comparison table for a 100-gram serving.


Preparation Method	Estimated Calories (per 100g)	Primary Cooking Technique	Key Takeaway
Restaurant-Style (High Oil)	120+ kcal	Pan-frying vegetables in high oil/ghee, sometimes with butter/cream	High fat content significantly raises calories.
Homemade (Moderate Oil)	80–110 kcal	Sautéing vegetables with a controlled amount of cooking oil	A balanced option, suitable for regular consumption.
Healthy Low-Fat (Minimal Oil/Steamed)	65–85 kcal	Steaming or roasting vegetables with a spray of oil	Lowest calorie option, maximizing nutritional benefits.

Aloo Gobi's Nutritional Breakdown

Beyond just calories, aloo gobi offers a solid nutrient profile when prepared mindfully. Both potatoes and cauliflower provide important vitamins, minerals, and dietary fiber.

Cauliflower (Gobi)

High in Fiber: Promotes satiety and aids digestive health.
Rich in Vitamins: A single serving provides a significant amount of Vitamin C and Vitamin K.
Contains Antioxidants: Helps protect the body from free radicals and inflammation.

Potatoes (Aloo)

Source of Potassium: Important for blood pressure regulation.
Energy Provider: Offers complex carbohydrates, which provide sustained energy.
Good for Digestion: Contains dietary fiber, especially with the skin on.

Tips for Creating a Healthier, Low-Calorie Aloo Gobi

Making a delicious yet diet-friendly aloo gobi is simple by making a few mindful changes to the recipe. Here's how to create a version that is both flavorful and nutritious:

Reduce Oil: Instead of frying, try sautéing the vegetables in a non-stick pan with a minimal amount of cooking spray or a teaspoon of heart-healthy oil like olive or canola.
Roast for Flavor: For a richer taste without the excess oil, toss the potato cubes and cauliflower florets with spices and a light coating of oil, then roast them in the oven until tender and golden brown.
Use Water or Broth: Sauté your onions, garlic, and ginger in a little water or low-sodium vegetable broth instead of oil. This technique is known as "dry-frying" and is excellent for reducing fat.
Load Up on Spices: The combination of aromatic spices like turmeric, cumin, coriander, and garam masala provides a wealth of flavor without adding any calories. These spices also offer their own health benefits, such as boosting metabolism.
Serve with Smart Sides: Pair your aloo gobi with whole wheat roti or brown rice instead of white rice or naan. A side of plain yogurt or a fresh salad will complete a balanced and filling meal.

The Final Verdict on Calories

Ultimately, the calorie count is not a fixed number but a range influenced by preparation. By opting for a homemade, low-oil method, you can enjoy this classic dish guilt-free as part of a healthy, balanced diet. It’s the ingredients you control that make all the difference.

Calorie Variability: Restaurant-prepared aloo gobi has a higher calorie count due to more fat used in cooking.
Homemade Advantage: You can significantly lower calories by controlling oil usage and incorporating healthier cooking methods.
Cooking Techniques Matter: Steaming or roasting vegetables instead of frying is the most effective way to reduce fat and calories.
Spices for Flavor: Spices add robust flavor and health benefits without increasing the calorie count.
Healthy Pairings: Choosing whole grain sides and adding yogurt or salad helps create a complete, balanced meal.

For more information on the health benefits of spices used in aloo gobi, you can visit the USDA FoodData Central online database.

Frequently Asked Questions

Yes, aloo gobi can be excellent for weight loss, especially when prepared with minimal oil. It is high in fiber from cauliflower and potatoes, which promotes a feeling of fullness and helps reduce overall calorie intake.

The fat content of aloo gobi is highly dependent on the cooking method. While the base vegetables are low in fat, restaurant versions or recipes that involve deep-frying can have a high fat content due to the use of excessive oil or ghee.

The main difference is the amount of cooking oil. Restaurants often use significantly more fat to enhance flavor, leading to a much higher calorie count per 100g compared to a homemade version where oil usage is controlled.

The primary nutrients include carbohydrates from potatoes, fiber from both potatoes and cauliflower, and various vitamins and minerals such as Vitamin C, Vitamin K, and potassium.

To reduce calories, you can: 1) Roast or steam the vegetables instead of frying, 2) Use a non-stick pan and minimal oil, 3) Use water or broth for sautéing, and 4) Avoid adding cream or excessive butter.

Aloo gobi can be part of a balanced meal. When paired with a lean protein source and served with a whole grain like brown rice or whole wheat roti, it provides a good mix of carbohydrates, fiber, and protein.

Yes, you can. Techniques like 'dry-frying' spices in a non-stick pan with a splash of water or using an air-fryer for the vegetables can eliminate or drastically reduce the need for oil.