Which Sabji is High in Calories? A Detailed Look at Calorie-Dense Vegetables

November 23, 2025 •

4 min read

While many vegetables are low in calories, some, particularly starchy and fatty varieties, can be surprisingly calorie-dense. Understanding which sabji is high in calories is essential for both weight management and for those seeking to increase their caloric intake for weight gain. This guide explores the vegetables and cooking techniques that contribute the most calories to your favorite Indian dishes.

Quick Summary

This article explores which vegetables and cooking methods result in the highest calorie Indian 'sabji' dishes. It details the caloric density of starchy vegetables and legumes, explains how adding healthy fats can significantly boost calories, and provides tips for creating calorie-rich and nutritious meals.

Key Points

Starchy vegetables are highest: Vegetables like potatoes, sweet potatoes, and taro root (arbi) are naturally rich in carbohydrates and thus calories.
Legumes are calorie-dense: Chickpeas and kidney beans are excellent sources of both calories and protein, making dishes like chana masala very filling.
Fats are the biggest booster: The amount and type of cooking oil, ghee, or cream used in a sabji have the most significant impact on its total calorie count.
Preparation method matters: Frying vegetables will add far more calories than steaming or boiling, even with the same ingredients.
Healthy additions increase calories: Toppings like nuts, seeds, or shredded coconut can increase a dish's calorie content in a nutritious way.
Popular examples include: Aloo matar (potato and pea), chana masala (chickpea), and matar paneer (pea and cottage cheese) are common high-calorie sabjis.

Understanding Calorie-Dense Sabji

Contrary to popular belief, not all vegetables are low in calories. For Indian cooking, a 'sabji' or vegetable dish's final calorie count depends not just on the main vegetable but also on the cooking method and added ingredients. The primary high-calorie culprits are starchy vegetables, legumes, and the use of generous amounts of cooking fats like ghee or oil.

Starchy Vegetables That Boost Calories

Certain vegetables are naturally higher in carbohydrates and therefore, calories. These are often the foundation of many hearty sabjis designed for energy and satiety.

Potatoes (Aloo): A versatile and common ingredient in Indian cuisine, potatoes are rich in complex carbohydrates. While a plain boiled potato is not excessively high in calories, preparing aloo sabji with liberal oil or ghee dramatically increases the calorie count. An average 100g serving of aloo sabzi contains about 96 calories, but this can rise significantly with added fat.
Sweet Potatoes: These are even more calorie-dense than regular potatoes and are packed with fiber and beneficial vitamins. They are often used in sweeter preparations or roasted for a hearty dish.
Peas (Matar): Green peas are a popular addition to many sabjis, such as aloo matar. They contain protein and complex carbohydrates, contributing to a higher caloric density compared to many other green vegetables.
Taro Root (Arbi): This is a starchy root vegetable often used in Indian cooking. Arbi ki sabzi, especially when fried or cooked with rich gravy, is known to be quite high in calories. A single serving can contain over 200 calories.
Corn: A cup of cooked corn contains a significant number of calories, along with B vitamins and fiber. It can be used in mixed vegetable sabjis to increase the caloric load.

Legumes: The Protein and Calorie Powerhouses

Legumes are a category of vegetables known for their high protein and fiber content, which also makes them calorie-dense. Incorporating them into a sabji is an excellent way to increase both nutritional value and calories.

Chickpeas (Chana): Found in the popular chana masala, chickpeas are very high in calories, protein, and fiber. A single cooked cup can contain over 250 calories.
Kidney Beans (Rajma): The basis of the famous rajma masala, kidney beans are a high-calorie and protein-rich legume that is very popular in North Indian cuisine.

How Cooking Methods and Added Fats Increase Calories

While the vegetables themselves contribute calories, the preparation style is often the biggest factor. A simple boiling method results in a lower-calorie dish than one that is fried or has a rich, creamy base.

Frying and Sautéing: Deep-frying vegetables like baingan (eggplant) or bhindi (okra) dramatically increases their calorie count, as they absorb a large amount of oil. Sautéing in ghee or oil, as with most sabjis, also adds significant calories.
Adding Healthy Fats: Incorporating calorie-dense ingredients like avocados, coconut milk, nuts, or seeds can healthily boost a sabji's calorie profile. A creamy coconut-based vegetable curry, for instance, will be far more caloric than a dry stir-fry.
Dairy Products: Many Indian sabjis are made with a touch of heavy cream (malai) or cheese (paneer) to create a rich texture and flavor, adding considerable fat and calories. Matar paneer is a classic example where the addition of paneer and cream raises the dish's calorie count.

Comparison of High-Calorie Sabjis

To illustrate the difference, here is a comparison table of approximate calories per serving for common Indian vegetable dishes, based on typical recipes. Note that these values can vary significantly based on the amount of oil, cream, and other ingredients used.


Sabji (Dish)	Main Vegetable(s)	Approximate Calories per Serving	Key Calorie Sources
Aloo Matar	Potato, Green Peas	155-200 kcal	Potatoes, peas, cooking oil/ghee
Chana Masala	Chickpeas	250-300+ kcal	Chickpeas, cooking oil, rich gravy
Arbi ki Sabzi	Taro Root (Colocasia)	200-250 kcal	Taro root, cooking oil, spices
Matar Paneer	Green Peas, Paneer	300-400+ kcal	Paneer, cream, peas, cooking oil
Aloo Gobi	Potato, Cauliflower	100-150 kcal	Potatoes, cooking oil/ghee
Baingan Bharta	Eggplant	150-200+ kcal	Eggplant, cooking oil/ghee, peas

Healthier Ways to Increase Calories

For those looking to gain weight in a healthy manner, concentrating on nutrient-dense, calorie-rich options is key.

Prioritize Legumes: Dishes made with chickpeas, kidney beans, or lentils are naturally high in protein and fiber, providing sustainable energy.
Add Healthy Fats: Incorporate heart-healthy fats by cooking with oils like olive or coconut oil, or by finishing the dish with a sprinkle of nuts or seeds.
Use Calorie-Dense Toppings: Garnish your sabji with roasted nuts, a dollop of full-fat curd, or a sprinkle of shredded coconut for an easy calorie boost.
Embrace Starchy Root Vegetables: Don't shy away from potatoes, sweet potatoes, and yams. They provide an excellent base of carbohydrates and nutrients for a calorie-rich meal.

Conclusion

When considering which sabji is high in calories, the answer lies in both the base vegetable and the preparation. Starchy vegetables like potatoes and taro root, along with protein-rich legumes such as chickpeas and kidney beans, naturally contain more calories. However, the most significant calorie contribution comes from cooking with generous amounts of fat, such as ghee or oil, and adding rich ingredients like paneer or coconut milk. By being mindful of these factors, you can effectively tailor your Indian vegetable dishes to fit your dietary goals, whether you are aiming for weight management or healthy weight gain.

For more in-depth nutritional information on plant-based foods, you can refer to resources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Dishes that combine calorie-dense vegetables with rich ingredients tend to be highest. For example, matar paneer with its full-fat cottage cheese and cream, or a hearty chana masala cooked in oil, will have significantly higher calories than a simple, non-creamy vegetable dish.

No, this is a common misconception. While many green leafy vegetable dishes (saag) are low-calorie, starchy vegetable dishes (aloo, arbi) and those with added fats, dairy, or legumes can be quite high in calories.

To increase calories, use more cooking oil or ghee, add full-fat dairy like paneer or cream, and incorporate starchy vegetables and legumes. Sprinkling nuts or seeds on top is another easy way to boost the calorie count.

The calories in aloo sabji depend heavily on the cooking method. A boiled potato dish is much lower in calories than one that is fried or cooked in a lot of oil or ghee. The quantity of oil and potatoes used determines the final calorie total.

Healthy fats like olive oil, coconut oil, or ghee are excellent choices for adding calories. These fats also offer additional nutritional benefits and can enhance the dish's flavor.

Yes. A healthy high-calorie sabji would include a good balance of macronutrients. For example, a chickpea curry (chana masala) cooked with a moderate amount of healthy oil and spices provides protein, fiber, and healthy fats, making it a nutritious and calorie-dense meal.

Leafy green sabjis like spinach (palak) are typically very low in calories, with a cup containing under 30 calories. In contrast, a starchy sabji like aloo can contain over 150 calories per serving, depending on preparation.