Sabji: Calories, Nutrition and Health Benefits
Traditional Indian vegetable curry packed with fiber, vitamins, and minerals for optimal health across all dietary goals.
Quick Nutrition Facts
Per 1 Cup Serving (150g)
| Nutrient | Amount |
|---|---|
| Calories | 143 kcal |
| Protein | 4.5g |
| Carbohydrates | 18g |
| Fiber | 6g |
| Sugars | 6g |
| Fat | 6g |
| Potassium | 480mg |
| Vitamin A | 2400 IU |
| Vitamin C | 45mg |
| Iron | 2.1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sabji offers exceptional nutrient diversity with vitamins A, C, K and minerals at minimal calories. Cooking with turmeric and minimal oil maximizes anti-inflammatory benefits while preserving heat-sensitive vitamins.
Myth Busters
MYTH #1: All Sabji Is High in Oil and Unhealthy
TRUTH: Health depends on preparation. Sabji cooked with 1-2 tsp oil per serving has only 6g fat (143 calories per cup). Steaming or light sautéing preserves nutrients better than deep frying while keeping calories low.
MYTH #2: Sabji Lacks Protein
TRUTH: Mixed vegetable sabji provides 4.5g protein per serving. Adding legumes (beans, chickpeas) increases it to 8-10g. Combining with dal or paneer creates complete protein profiles meeting daily amino acid needs.
MYTH #3: Diabetics Should Avoid Sabji Due to Vegetables
TRUTH: Most vegetables have low glycemic index (35-45). High fiber content in sabji actually helps regulate blood sugar by slowing glucose absorption. Ideal for diabetes management when paired with whole grains.
MYTH #4: Sabji Loses All Nutrients When Cooked
TRUTH: While some vitamin C is lost, cooking enhances bioavailability of carotenoids and lycopene. Pressure cooking or steaming retains 70-90% of nutrients. The key is avoiding overcooking and using cooking water in the curry.
MYTH #5: Frozen Vegetables Make Inferior Sabji
TRUTH: Frozen vegetables are flash-frozen at peak ripeness, often retaining more nutrients than "fresh" produce stored for days. Studies show frozen vegetables have comparable or higher vitamin content, making them excellent for nutritious sabji year-round.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 143 calories per cup with 6g fiber promoting fullness. High water content and nutrient density support sustainable weight loss. |
| Muscle Gain |  | Provides vitamins and minerals for recovery. Pair with dal/paneer for 12-15g protein. Micronutrients support muscle repair and energy metabolism. |
| Diabetes Management | | Low GI (35-45) and high fiber stabilize blood sugar. Rich in chromium and magnesium for insulin sensitivity. |
| PCOS Management | | Anti-inflammatory properties, low glycemic load, high fiber support hormone balance. Cruciferous vegetables aid estrogen metabolism. |
| Pregnancy Nutrition | | Rich in folate, iron, vitamins A & C. Diverse vegetables provide essential micronutrients for fetal development. Safe and nutritious throughout pregnancy. |
| Viral/Flu Recovery | | Vitamins A, C boost immunity. Easy to digest, hydrating, provides energy without stressing digestion. Ginger and turmeric add anti-inflammatory benefits. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sabji
Understanding how vegetable sabji affects blood glucose helps optimize meal planning for stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Combining sabji with protein and whole grains creates balanced meals with minimal glucose spikes:
- 🫘 Dal (lentils) - Adds protein and fiber for sustained release
- 🥛 Paneer or curd - Protein slows carbohydrate absorption
- 🌾 Whole wheat roti or brown rice - Complex carbs complement vegetables
- 🥜 Nuts or seeds garnish - Healthy fats and protein for satiety
This combination provides complete nutrition while maintaining stable blood sugar throughout the day.
Cultural Significance
Sabji is the cornerstone of Indian cuisine, representing regional diversity and nutritional wisdom passed through generations.
In India:
- Every region has signature sabji styles: North (creamy gravies), South (coconut-based), East (mustard oil-based), West (dry preparations)
- Essential part of thali - complete balanced meal with dal, sabji, roti, and rice
- Seasonal vegetables celebrated in festival meals and daily cooking
- Ayurveda emphasizes sabji for balancing doshas and providing prana (life energy)
Nutritional Philosophy:
- Combines 3-5 vegetables for nutrient diversity in single dish
- Turmeric, cumin, coriander seeds provide medicinal benefits beyond flavor
- Preparation methods preserve vitamins while enhancing bioavailability
- Forms basis of plant-forward eating patterns linked to longevity
Compare & Substitute
Sabji vs Similar Vegetable Dishes (Per 100g)
| Nutrient | 🍛 Sabji | 🥗 Raw Salad | 🍲 Vegetable Soup | 🥦 Steamed Vegetables |
|---|---|---|---|---|
| Calories | 95 kcal | 25 kcal | 45 kcal | 35 kcal |
| Carbs | 12g | 5g | 8g | 7g |
| Fiber | 4g | 2.5g | 2.8g | 3g |
| Protein | 3g | 1.5g | 2g | 2.5g |
| Fat | 4g | 0.5g | 1.5g | 0.3g |
| Potassium | 320mg | 280mg | 310mg | 350mg |
| Vitamin A | 1600 IU | 900 IU | 1200 IU | 1800 IU |
| Vitamin C | 30mg | 45mg | 25mg | 35mg |
| Best For | Complete Indian meal | Raw nutrients, weight loss | Light meal, hydration | Maximum nutrient retention |
Frequently Asked Questions
Is sabji good for weight loss?
Yes, vegetable sabji is excellent for weight loss. A 150g serving has only 143 calories but provides 6g fiber and diverse nutrients. High water content (85-90%) and fiber promote fullness while keeping calories low.
Best practices: Use 1-2 tsp oil per serving; choose non-starchy vegetables (cauliflower, beans, spinach); avoid potato-heavy versions; eat with whole grain roti instead of white rice. Sabji's nutrient density supports sustainable calorie deficit without nutrient deficiency.
Can diabetics eat sabji?
Diabetics can safely eat vegetable sabji. With low glycemic index (35-45) and 4g fiber per 100g, sabji helps regulate blood sugar levels.
Tips for diabetics:
- Choose non-starchy vegetables: beans, cauliflower, cabbage, spinach, okra
- Limit potato and root vegetables
- Use minimal oil and avoid sugar in curry
- Pair with protein (dal, paneer) and whole grains for balanced meals
The fiber slows glucose absorption while diverse nutrients support overall metabolic health.
How much protein is in sabji?
Mixed vegetable sabji contains 3-4.5g protein per 150g serving. While moderate, the protein quality improves when combined with complementary foods.
Protein optimization: Combine with dal (6-8g protein), paneer (7-9g), or curd for complete amino acid profile; add legume-based sabji (chickpeas, beans) for 8-10g protein per serving; top with nuts or seeds for additional protein and healthy fats.
What are the main health benefits of sabji?
Key Benefits:
- Nutrient Diversity: Vitamins A, C, K, folate, B-vitamins from multiple vegetables
- Digestive Health: 4-6g fiber per serving supports gut microbiome
- Weight Management: Low calorie density (95 kcal/100g) with high satiety
- Immunity: Vitamins A, C, antioxidants, and anti-inflammatory spices
- Chronic Disease Prevention: Phytonutrients, fiber reduce diabetes, heart disease risk
- Mineral Support: Potassium, iron, calcium, magnesium for vital functions
Which vegetables make the healthiest sabji?
Top Choices by Category:
- Leafy Greens: Spinach, methi (fenugreek), amaranth - high iron, folate, vitamins
- Cruciferous: Cauliflower, cabbage, broccoli - cancer-fighting compounds
- Fiber-Rich: Beans, okra (bhindi), cluster beans - digestive health
- Antioxidant-Rich: Bell peppers, tomatoes, carrots - vitamins A, C, lycopene
Best practice: Mix 3-4 vegetables from different categories for maximum nutrient diversity. Seasonal, locally-grown produce offers peak nutrition and flavor.
How should I prepare sabji for maximum nutrition?
Optimal Preparation:
- Oil: Use 1-2 tsp per serving; prefer mustard, olive, or coconut oil over refined oils
- Cooking Method: Steam or pressure cook to retain 70-90% nutrients; light sautéing better than deep frying
- Spices: Include turmeric (anti-inflammatory), cumin (digestion), coriander for added benefits
- Avoid: Overcooking (destroys vitamin C); excessive oil; adding sugar
Pro tip: Save cooking water for curry base - retains water-soluble vitamins lost during cooking.
How many servings of sabji should I eat per day?
General Guidelines:
- 1-2 cups daily - Most people (215-430 calories, meets vegetable recommendations)
- 2-3 cups daily - Weight loss, high-fiber diets, vegetarian/vegan
- 1 cup daily - Low-carb diets, pair with higher-protein foods
Portion control: Standard Indian thali includes 1 cup sabji with dal, grain, and curd. Varies based on total calorie needs and dietary goals.
Track meals with NutriScan app to optimize sabji portions for your health targets.
