How many calories in a cup of Bhindi Sabzi? A nutritional breakdown

November 23, 2025 •

3 min read

While raw okra (bhindi) is extremely low in calories, with only about 33 kcal per 100 grams, the final calorie count for a cup of Bhindi Sabzi can vary significantly depending on the preparation method and amount of oil used. This article explores the factors influencing the caloric content and provides a comprehensive guide to enjoying this healthy Indian dish.

Quick Summary

The calorie count for a cup of bhindi sabzi varies widely, ranging from approximately 80 to over 200 calories, primarily influenced by the amount of oil and other added ingredients used in cooking. Lighter, sautéed versions contain fewer calories, while deep-fried preparations increase the total significantly.

Key Points

Calorie Range: A cup of Bhindi Sabzi can range from roughly 80 to over 200 calories, primarily influenced by oil content and other ingredients.
Oil is the Main Factor: The amount of oil used during preparation is the most significant contributor to the dish's final calorie count; frying or using excessive oil dramatically increases calories.
Preparation Method Matters: Sautéing with minimal oil in a non-stick pan results in a much lower-calorie dish compared to deep-frying or preparing a rich gravy.
Nutrient-Rich Base: Okra is naturally low in calories and packed with fiber, vitamins (C, K), and minerals, offering numerous health benefits for digestion and immunity.
Healthy Cooking Tips: To make a low-calorie version, thoroughly dry the bhindi, use a non-stick pan with minimal oil, and add acidic ingredients like lemon juice to prevent sliminess.

The Calorie Breakdown of Bhindi Sabzi

The caloric value of a cup of bhindi sabzi is not a fixed number; it's a spectrum that changes with every ingredient added. The simplest sautéed version will be at the lower end, while a masala-heavy or deep-fried preparation will be significantly higher. Understanding this variation is key for anyone watching their calorie intake.

Factors Influencing Calorie Count

Several key factors contribute to the total calories in your plate of bhindi sabzi:

Oil Usage: This is the most crucial variable. A standard tablespoon of oil can add approximately 120 calories. A dish like 'Bhindi Fry' that involves shallow or deep frying will therefore have a much higher calorie density than one where the bhindi is lightly sautéed in minimal oil.
Added Ingredients: Other ingredients can substantially increase calories. The addition of potatoes, paneer, or larger quantities of onions and tomatoes adds to the total. For example, a recipe that includes cashew paste or other nuts for a richer gravy will be much more calorie-dense.
Cooking Method: The technique used is a major determinant. Sautéing or cooking in a non-stick pan with a very small amount of oil is the lowest-calorie option. Dishes like 'Kurkuri Bhindi' (crispy fried okra) are delicious but packed with oil and thus calories.
Serving Size: What constitutes a "cup" can differ. A small cup (100g) might be around 82 kcal, while a larger serving can be much higher. It's important to measure your portion to get an accurate count.

Nutritional Profile of Bhindi (Okra)

Regardless of the cooking method, okra itself is a powerhouse of nutrition and offers significant health benefits, especially when prepared healthily. It's an excellent source of:

Dietary Fiber: Promotes digestive health, helps regulate blood sugar levels, and contributes to satiety, which is beneficial for weight management.
Vitamins C and K: Vitamin C is a powerful antioxidant, while Vitamin K is essential for blood clotting and bone health.
Minerals: Okra provides important minerals like magnesium, potassium, and calcium.
Antioxidants: Rich in antioxidants that combat oxidative stress and inflammation.

For a deeper understanding of the health benefits of okra, you can explore detailed nutritional resources from health experts. InstaCare provides an excellent overview of the numerous benefits of bhindi.

Bhindi Sabzi Calorie Comparison

To illustrate the impact of different cooking methods, here is a comparison table for a typical cup serving of bhindi sabzi (approx. 100-150g):


Preparation Method	Approximate Calorie Range (per cup)	Primary Factors	Notes
Simple Sautéed Bhindi	80-120 kcal	Minimal oil, spices	Light and healthy, retains nutrients.
Bhindi Masala (Gravy)	140-180 kcal	Moderate oil, onions, tomatoes	Calorie count can increase with added cream or cashew paste.
Bhindi Fry (Crispy)	180-250+ kcal	Shallow/deep frying, higher oil	Significantly higher calories due to oil absorption during frying.
Bhindi Do Pyaza	120-160 kcal	Moderate oil, large quantity of onions	Onions add some carbs and fiber, but oil is the main factor.

Tips for a Healthier, Low-Calorie Bhindi Sabzi

If you're aiming for a healthier, lower-calorie version, consider these tips:

Minimize Oil: Use a heavy-bottomed or non-stick pan to prevent sticking and reduce the amount of oil needed. Opt for healthy oils like olive or coconut oil in moderation.
Dry it Thoroughly: To prevent the infamous sliminess without adding more oil, wash and dry the bhindi completely before cutting. You can spread it on a cloth or use paper towels.
Add Acidity: Incorporate acidic ingredients like tomatoes, lemon juice, or amchur (dry mango powder) during cooking. The acidity helps cut through the mucilage and reduces stickiness.
Control the Heat: Cook bhindi on a medium-high flame and avoid covering the pan, which traps steam and moisture. The open cooking allows the moisture to evaporate and reduces sliminess.
Delay the Salt: Adding salt too early draws out moisture from the bhindi, increasing the chances of it becoming slimy. Add it towards the end of the cooking process.

Conclusion: Making Informed Choices

So, how many calories in a cup of Bhindi Sabzi? The answer is that it depends entirely on the preparation. While bhindi itself is a nutrient-dense and low-calorie vegetable, the cooking method and ingredients dictate the final calorie count. By choosing to sauté with minimal oil and adding acidic elements like lemon juice, you can enjoy a delicious and healthy version of this classic Indian dish. Understanding these factors empowers you to make informed decisions and fit bhindi sabzi into a balanced diet without compromising on taste.

Frequently Asked Questions

To make bhindi sabzi less oily, use a good quality non-stick pan, which requires significantly less oil. You can also try oven-roasting the bhindi with a light spray of oil before adding it to the spice base, or cooking in a covered pot with a little water on top to steam it.

Yes, bhindi sabzi can be excellent for weight loss, especially when prepared with minimal oil. It is high in dietary fiber, which promotes a feeling of fullness and aids in digestion. The low-calorie nature of the vegetable itself makes it a great addition to a weight loss diet.

To prevent sliminess, wash and pat the bhindi completely dry before chopping. Cook it on a medium-high flame, avoid covering the pan, and add acidic ingredients like lemon juice or amchur towards the end of cooking. Adding salt at the end also helps.

Yes, adding potatoes will increase the calorie count of your bhindi sabzi. Potatoes are a starchy vegetable and contain more carbohydrates and calories per serving than okra.

Bhindi Fry, which involves shallow or deep frying, absorbs more oil and is therefore higher in calories, often exceeding 180 kcal per cup. Simple Bhindi Sabzi, which is typically sautéed, can have a calorie count as low as 80-120 kcal per cup.

Bhindi is relatively low in net carbs, especially for a vegetable. A 100g serving of raw okra contains about 7g of total carbs, with a good portion being fiber. It is considered suitable for low-carb and keto diets.

To enhance the flavor without adding calories, use aromatic spices like cumin, coriander, and turmeric. Adding ginger, garlic, green chilies, and a squeeze of lemon juice can also boost the taste significantly.