Gobi Manchurian: Calories, Nutrition and Health Benefits

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A 120 g serving of dry gobi manchurian has about 211 calories, 3.5g protein, 25.6g carbs, 2.2g fiber, 1.4g sugar, 10.7g fat and 98 mg sodium, based on a generic FatSecret entry. Cauliflower is a low-calorie vegetable, but the batter and deep frying make this a fried starter. Recipe sites estimate 540 to 570 kcal for larger restaurant portions, and the gravy version adds sauce, cornflour and sodium.

Quick Nutrition Facts

Per 1 serving dry gobi manchurian (120 g)

Nutrient	Amount
Calories	211 kcal
Protein	3.5g
Carbohydrates	25.6g
Fiber	2.2g
Sugars	1.4g
Fat	10.7g
Sodium	98 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Gobi manchurian starts with cauliflower, which is low in calories, but the dish is florets coated in a cornflour and maida batter, deep-fried, then tossed in a soy, chili and garlic sauce. That is where the calories and sodium come from. The 120 g serving here is about 211 kcal. Recipe sites that count more batter, more oil and a bigger plate land at 542 kcal (Tarla Dalal) to 568 kcal (Spice Up The Curry) per serving, so a restaurant plate can be two to three times this figure. Dry and gravy versions differ: dry is fried florets lightly glazed, while gravy adds a thickened sauce with more carbs and soy sauce sodium. Sodium estimates range from under 100 mg to over 1,100 mg per serving depending on how much soy and chili sauce is used. To lower the total, air-fry or bake the florets, use less batter, and go easy on the sauce.

Myth Busters

MYTH #1: Gobi manchurian is a healthy vegetable dish because it is made of cauliflower.

TRUTH: The cauliflower is low in calories, but batter and deep frying add most of them. One 120 g serving is about 211 kcal, and recipe-site estimates for larger servings reach 542 to 568 kcal. FatSecret: Gobi Manchurian (generic) nutrition facts; Tarla Dalal: Nutritional facts of Gobi Manchurian starter; Spice Up The Curry: Gobi Manchurian (Dry) recipe with nutrition estimate

MYTH #2: Gobi manchurian comes from China.

TRUTH: It is an Indian Chinese dish. It is credited to Nelson Wang, a cook at the Cricket Club of India in Mumbai, around 1975, and it was developed in India. Manchurian (dish): origin and preparation

MYTH #3: The dry version has the same calories as the gravy version.

TRUTH: Dry is fried florets with a light glaze. Gravy adds a cornflour-thickened sauce, which brings more carbs, sodium and often extra oil, so a plate of gravy usually has more calories. Manchurian (dish): origin and preparation; FatSecret: Gobi Manchurian (generic) nutrition facts

MYTH #4: Sodium is low because the main ingredient is a vegetable.

TRUTH: Soy sauce, chili sauce and salt in the batter drive the sodium. Recipe estimates range from about 98 mg to over 1,100 mg per serving, and WHO advises adults to keep sodium under 2,000 mg a day. Spice Up The Curry: Gobi Manchurian (Dry) recipe with nutrition estimate; WHO: Sodium reduction fact sheet

MYTH #5: Cauliflower is a high-carb vegetable, so the carbs here come from the cauliflower.

TRUTH: Cauliflower is a non-starchy vegetable. Most of the 25.6g carbs per serving come from the cornflour and maida batter and the sauce. American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control; FatSecret: Gobi Manchurian (generic) nutrition facts

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 211 kcal and 10.7g fat in 120 g, with only 2.2g fiber. Restaurant portions can reach 540 kcal or more, so it is hard to keep inside a calorie budget. FatSecret: Gobi Manchurian (generic) nutrition facts; Tarla Dalal: Nutritional facts of Gobi Manchurian starter
Muscle Gain		Only 3.5g protein per 120 g, so the calories come mostly from batter and oil. It does not support training without a protein side. FatSecret: Gobi Manchurian (generic) nutrition facts
Blood Sugar Control		25.6g carbs per serving, mostly refined flour batter, and the low fiber means a faster rise than plain cauliflower. Pair it with protein and vegetables. FatSecret: Gobi Manchurian (generic) nutrition facts; Harvard T.H. Chan School of Public Health, The Nutrition Source: Carbohydrates and Blood Sugar
Heart Health		Deep-fried, with 10.7g fat per serving and a soy-sauce glaze. Sodium estimates reach over 1,100 mg per serving in some recipes. Spice Up The Curry: Gobi Manchurian (Dry) recipe with nutrition estimate; WHO: Sodium reduction fact sheet
Fiber and Gut Health		About 2.2g fiber per 120 g. Cauliflower contributes some, but the batter dilutes it. FatSecret: Gobi Manchurian (generic) nutrition facts

PERSONALIZED NUTRITION

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Blood Sugar Response to Gobi Manchurian

A 120 g serving has about 25.6g of carbs, most of them from the refined cornflour and maida batter and the sauce, with only 2.2g fiber. Fat from frying slows digestion a little, so the rise is moderate and peaks around the one-hour mark. Eaten alongside fried rice or noodles, the total carbs and the spike are larger. Harvard T.H. Chan School of Public Health, The Nutrition Source: Carbohydrates and Blood Sugar; American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control

Estimated Blood Sugar Response (1 serving dry gobi manchurian, 120 g)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Order the dry version over gravy, and ask for the sauce on the side.
Share the plate instead of eating a full starter portion.
Add a protein such as grilled paneer, tofu or chicken tikka and a side of raw vegetables.
Skip fried rice or noodles on the same meal.
Take a 10 to 15 minute walk after eating.

Cultural Significance

Gobi manchurian belongs to Indian Chinese cooking, which grew out of Chinese techniques adapted to Indian taste. Nelson Wang, a cook at the Cricket Club of India in Mumbai, is credited with inventing the Manchurian dish around 1975. The cauliflower version became the vegetarian favorite, sold at street stalls, wedding buffets and restaurant starter menus across India and in Indian restaurants abroad. It is served dry with ketchup as a snack, or with gravy alongside fried rice and noodles.

Compare & Substitute

Gobi Manchurian vs Similar Foods

Nutrient	Raw cauliflower (1 cup chopped, 107 g)	Steamed broccoli (1 cup chopped, 156 g)	Cooked white rice (1 cup, 158 g)	Cooked chickpeas (1 cup, 164 g)
Calories	27 kcal	55 kcal	205 kcal	269 kcal
Protein	2.1g	3.7g	4.3g	14.5g
Carbohydrates	5.3g	11.2g	44.5g	45g
Fat	0.3g	0.6g	0.4g	4.3g

Frequently Asked Questions

How many calories are in gobi manchurian?

A 120 g serving of dry gobi manchurian has about 211 calories per the FatSecret generic entry. Recipe sites estimate 542 to 568 kcal per serving for larger restaurant-style portions.

Is gobi manchurian good for weight loss?

Not really. The cauliflower is low in calories, but batter and deep frying add fat and carbs. If you want it, share a small portion or bake or air-fry the florets.

How many carbs are in gobi manchurian?

About 25.6g per 120 g serving, mostly from the cornflour and maida batter and the sauce, with 2.2g fiber.

Is dry or gravy gobi manchurian lower in calories?

Dry usually has fewer, since gravy adds a thickened sauce with extra carbs, sodium and oil. Exact numbers depend on the recipe and portion.

Is gobi manchurian safe for people with diabetes?

Cauliflower is non-starchy, but the dish is battered and fried with about 25.6g carbs per serving. Keep the portion small, pair it with protein and vegetables, and check how you respond.

How much sodium is in gobi manchurian?

The FatSecret entry gives about 98 mg per 120 g, while Spice Up The Curry estimates 1,142 mg per serving. The difference comes from how much soy and chili sauce the recipe uses.