Aloo Sabji: Calories, Nutrition and Health Benefits
India's beloved comfort food - a simple potato curry that delivers familiar flavors, sustained energy, and versatile nutrition for every meal.
Quick Nutrition Facts
Per 100g Serving (approx. 1/2 cup)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 2.5g |
| Carbohydrates | 18g |
| Fiber | 2.5g |
| Sugars | 1.5g |
| Fat | 4g |
| Potassium | 350mg |
| Vitamin C | 12mg |
| Iron | 0.8mg |
| Sodium | 280mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Aloo sabji's nutrition varies significantly by preparation method. Home-cooked versions with 1-2 tsp oil contain 90-100 calories per 100g, while restaurant versions with excess oil can reach 150-180 calories. Pair with dal for complete protein and better blood sugar control.
Myth Busters
MYTH #1: Aloo Sabji Causes Weight Gain
TRUTH: Weight gain comes from excess calories, not aloo sabji itself. A 100g serving has 120 calories - reasonable for balanced meals. Potatoes provide resistant starch when cooled after cooking, which supports weight management and gut health. Control oil quantity and portion size.
MYTH #2: Diabetics Must Avoid Aloo Sabji
TRUTH: Diabetics can enjoy aloo sabji in moderation. Pairing potatoes with protein and fiber reduces glycemic response. Best practices: limit to 50-75g, eat with dal or rajma, choose boiled over fried preparation, monitor blood sugar 2 hours after eating.
MYTH #3: All Potato Dishes Are Unhealthy
TRUTH: Potatoes are nutrient-dense with potassium, vitamin C, and fiber. Cooking method determines healthfulness. Boiled, steamed, or lightly sautéed aloo sabji with minimal oil provides nutrition without excess calories. It's the deep frying and excessive oil that create health concerns.
MYTH #4: Aloo Sabji Has No Nutritional Value
TRUTH: Aloo sabji provides 350mg potassium per serving, supporting heart health and blood pressure regulation. Potatoes contain vitamin C, B6, and resistant starch. Adding turmeric, cumin, and other spices boosts antioxidant content. The key is preparation method and portion control.
MYTH #5: You Should Never Eat Aloo Sabji for Dinner
TRUTH: While lunch is optimal due to higher metabolism, aloo sabji can be eaten for dinner in moderate portions (100-150g) if paired with protein and vegetables. Avoid heavy, oil-laden versions late at night. Balance your overall daily calorie intake rather than avoiding specific foods.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 120 calories per 100g is moderate. Control portions to 100-150g, use minimal oil (1-2 tsp), add vegetables like peas or beans for volume and fiber. |
| Muscle Gain | | Provides carbs (18g) for energy but low protein (2.5g). Must pair with dal, paneer, or chicken for adequate protein intake. |
| Diabetes Management |  | Moderate GI (70-75). Limit to 50-75g per meal, pair with high-fiber dal or vegetables, avoid fried versions. |
| PCOS Management | | Moderate carbs affect insulin. Limit to 75-100g, choose recipes with less oil, pair with protein-rich foods, add vegetables for fiber. |
| Pregnancy Nutrition |  | Potatoes provide folate and vitamin B6 essential for fetal development. Ensure adequate protein pairing and iron sources. |
| Viral/Flu Recovery | | Easy to digest, provides quick energy, vitamin C supports immunity, potassium maintains electrolyte balance during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Aloo Sabji
Understanding how aloo sabji affects blood glucose helps you make informed decisions about portion size and meal pairing.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing aloo sabji with protein or fiber significantly reduces glucose spike:
- 🥘 Dal (moong, toor, masoor) - Complete protein and soluble fiber
- 🥗 Rajma or chickpeas - High protein and resistant starch
- 🥒 Mixed vegetable salad - Adds fiber and volume
- 🥛 Dahi (yogurt) or raita - Protein and probiotics slow digestion
This combination reduces peak glucose, extends energy release, and improves satiety.
Cultural Significance
Aloo sabji is a cornerstone of Indian home cooking, transcending regional and cultural boundaries.
In India:
- Daily staple in North Indian households
- Essential in tiffin boxes and school lunches
- Comfort food served during illness recovery
- Festivals: Offered during Navratri fasting (with rock salt)
- Regional variations: Jeera aloo, Bengali aloo posto, Gujarati bateta nu shaak, South Indian urulaikilangu
Culinary Versatility:
- Pairs with roti, paratha, puri, rice, or dosa
- Used in samosa filling, kachori, and masala dosa
- Breakfast staple with poha or upma
- Budget-friendly protein extender in vegetarian diets
Ayurvedic Perspective:
- Potatoes are grounding and nourishing (Kapha-increasing)
- Spices like turmeric, cumin, and hing balance Vata and support digestion
- Considered sattvic (pure) when prepared simply
Compare & Substitute
Aloo Sabji vs Similar Indian Dishes (Per 100g)
| Nutrient | 🥔 Aloo Sabji | 🥬 Palak Paneer | 🥘 Chana Masala | 🫛 Matar Paneer |
|---|---|---|---|---|
| Calories | 120 kcal | 180 kcal | 150 kcal | 160 kcal |
| Carbs | 18g | 8g | 22g | 12g |
| Fiber | 2.5g | 3g | 6g | 4g |
| Protein | 2.5g | 12g | 8g | 10g |
| Fat | 4g | 12g | 5g | 10g |
| Potassium | 350mg | 420mg | 380mg | 400mg |
| Iron | 0.8mg | 2.5mg | 2.8mg | 1.8mg |
| Calcium | 12mg | 180mg | 50mg | 150mg |
| Best For | Quick energy | Protein, iron | Fiber, protein | Balanced meal |
Frequently Asked Questions
Is aloo sabji good for weight loss?
Aloo sabji can fit into weight loss diets with mindful preparation. A 100g serving has 120 calories - reasonable when balanced with protein and vegetables.
Weight loss strategies:
- Use 1-2 tsp oil maximum (saves 60-100 calories)
- Add vegetables like peas, beans, or cauliflower for volume
- Limit portion to 100-150g per meal
- Pair with dal, not roti/rice (choose one carb source)
- Eat at lunch when metabolism is higher
Best practices: Choose home-cooked over restaurant versions; boiled potatoes have more resistant starch than fried; cool after cooking for increased resistant starch content.
Can diabetics eat aloo sabji?
Diabetics can eat aloo sabji in controlled portions with strategic meal pairing. Potatoes have moderate GI (70-75), but combination eating reduces glucose impact.
Diabetes-friendly approach:
- Limit to 50-75g per meal (about 1/3 cup)
- Always pair with high-fiber dal or protein
- Choose boiled over fried preparation
- Add vegetables to increase fiber content
- Monitor blood sugar 2 hours after eating
Cooled potatoes develop resistant starch, which improves insulin sensitivity. Always consult your healthcare provider.
How many calories are in aloo sabji?
Calorie range varies by preparation:
- Home-cooked (minimal oil): 90-100 kcal per 100g
- Standard home recipe: 120 kcal per 100g
- Restaurant/dhaba style: 150-180 kcal per 100g
- Deep-fried aloo: 200-250 kcal per 100g
Typical serving sizes:
- Small bowl (100g): 120 calories
- Medium bowl (150g): 180 calories
- Restaurant serving (200g): 240 calories
Track your meals with NutriScan app to understand your actual intake based on preparation method.
What are the health benefits of aloo sabji?
Key Benefits:
- Heart Health: 350mg potassium supports healthy blood pressure
- Digestive Health: 2.5g fiber aids regular bowel movements
- Immune Support: Vitamin C and antioxidant spices boost immunity
- Sustained Energy: Complex carbohydrates provide steady fuel
- Anti-inflammatory: Turmeric, cumin, and coriander have anti-inflammatory properties
- Budget-Friendly Nutrition: Affordable source of essential nutrients
Is aloo sabji healthy?
Aloo sabji can be healthy depending on preparation method and overall diet context.
Healthy preparation:
- Use 1-2 tsp oil (not deep frying)
- Include vegetables like peas, beans, or carrots
- Generous use of spices (turmeric, cumin, coriander)
- Moderate salt (200-300mg sodium per 100g)
- Boiled or steamed potatoes
Makes it unhealthy:
- Excess oil (4-5 tbsp or more)
- Deep frying
- Large portions (300g+)
- Eating without protein/fiber pairing
Recommendation: Enjoy aloo sabji as part of balanced meals 2-3 times per week, not daily.
What is the best time to eat aloo sabji?
Depends on your goal:
- Weight Loss: Lunch (metabolism peaks); avoid dinner. Pair with vegetables and small dal portion.
- Diabetes: Mid-day meal with dal and salad. Not for breakfast on empty stomach.
- Muscle Gain: Post-workout lunch for carb replenishment. Pair with paneer, chicken, or dal.
- General Health: Lunch is optimal for digestion; dinner acceptable in moderate portions (100-150g) with protein.
IMPORTANT NOTE
Avoid large portions of aloo sabji late at night - slower digestion and higher blood sugar impact when metabolism is low.
How to make aloo sabji healthier?
Healthier cooking tips:
- Reduce oil: Use 1-2 tsp instead of 3-4 tbsp
- Add vegetables: Mix peas, beans, cauliflower for fiber and volume
- Choose boiling over frying: Saves 50-80 calories per serving
- Cool before eating: Increases resistant starch content
- Use spices generously: Turmeric, cumin, coriander add antioxidants without calories
- Control salt: Use 1/2 tsp or less per 4 servings
- Pair strategically: Always eat with dal or protein source
Healthiest versions: Jeera aloo (boiled, minimal oil), aloo matar (protein from peas), aloo gobi (adds cruciferous vegetables).
