Aloo Gobi - Calorie & Ingredient Breakdown
Original recipe: Aloo Gobi Sabzi Recipe - Archana's Kitchen by Archana Doshi
The Recipe
Aloo Gobi
Prep: 10 min | Cook: 30 min | Serves: 4
Ingredients
| Ingredient | Amount |
|---|---|
| Potatoes (peeled, cubed) | 3 medium (~600g) |
| Cauliflower (florets) | 1 medium head (~600g) |
| Onion (roughly chopped) | 2 medium (~200g) |
| Tomatoes (finely chopped) | 3 medium (~360g) |
| Ginger (grated) | 1 inch (~6g) |
| Garlic (finely chopped) | 3 cloves (~9g) |
| Cumin seeds | 1/2 tsp |
| Turmeric powder | 1 tsp |
| Garam masala powder | 1 tsp |
| Red chilli powder | 1/2 tsp |
| Fresh coriander leaves | 4 sprigs (~10g) |
| Cooking oil | ~3 tbsp (42ml) |
| Salt | to taste |
Directions
- Heat oil in a heavy-bottomed pan. Add cumin seeds, ginger, and garlic and let them crackle.
- Add the onions and saute until slightly tender. Add the cubed potatoes, sprinkle salt, and stir. Halfway through cooking, add 1/2 teaspoon turmeric and roast the potatoes until cooked through.
- In a separate pan, heat oil over medium heat. Add the cauliflower florets and salt and steam-cook until partially tender. Halfway through, add the chopped tomatoes and remaining turmeric, and cook until the tomatoes have softened and the cauliflower is fully cooked.
- Stir the roasted potatoes into the cooked cauliflower, then add red chilli powder, garam masala, and a sprinkle of water. Stir until the masala coats the vegetables evenly.
- Cover the pan and let the aloo gobi steam together with the spices for another 4-5 minutes. Adjust salt and spice to taste.
- Stir in the chopped coriander leaves and serve hot with kadhi and phulka, or pack into a lunch box.
Key tip: Cook the potatoes and cauliflower in separate pans before combining. Potatoes need longer to roast, and cauliflower turns mushy if it sits in the pan too long. This two-pan approach keeps both vegetables firm and distinct in the final sabzi.
Nutrient Card
Aloo Gobi (per serving)
Calories: 285
Protein: 8g
Fat: 10g
Saturated: 1g
Carbs: 44g
Fiber: 9g
Sugar: 7g
Sodium: ~400mg
Cholesterol: 0mg
Full Nutrition Breakdown
Here is the per-serving math, ingredient by ingredient, based on USDA FoodData Central values and standard cooking-oil absorption.
| Ingredient | Serving (per person) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Potato | 150g | 116 | 3.0g | 0.2g | 26.3g | 3.3g |
| Cauliflower | 150g | 38 | 2.9g | 0.5g | 7.5g | 3.0g |
| Onion | 50g | 20 | 0.6g | 0.1g | 4.7g | 0.9g |
| Tomato | 90g | 16 | 0.8g | 0.2g | 3.5g | 1.1g |
| Ginger | 1.5g | 1 | 0.0g | 0.0g | 0.3g | 0.0g |
| Garlic | 2.3g | 3 | 0.1g | 0.0g | 0.8g | 0.0g |
| Cumin seeds | 0.3g | 1 | 0.1g | 0.1g | 0.1g | 0.0g |
| Turmeric powder | 0.8g | 2 | 0.1g | 0.1g | 0.5g | 0.2g |
| Garam masala | 0.6g | 2 | 0.1g | 0.1g | 0.3g | 0.1g |
| Red chilli powder | 0.3g | 1 | 0.0g | 0.0g | 0.1g | 0.1g |
| Coriander leaves | 2.5g | 1 | 0.1g | 0.0g | 0.1g | 0.1g |
| Cooking oil (sunflower) | 10ml | 84 | 0.0g | 9.5g | 0.0g | 0.0g |
| Salt | to taste | 0 | 0.0g | 0.0g | 0.0g | 0.0g |
| TOTAL | ~285 | ~8g | ~10g | ~44g | ~9g |
Note: Oil absorption varies a lot based on heat and pan technique. We assumed roughly 3 tablespoons total split across two pans for 4 servings. Light hands with the oil can drop this dish below 230 cal per serving.
Where Your Calories Actually Come From
| Component | Calories | % of Total |
|---|---|---|
| Potato | 116 | 41% |
| Cooking oil | 84 | 29% |
| Cauliflower | 38 | 13% |
| Onion | 20 | 7% |
| Tomato | 16 | 6% |
| Spices, herbs, aromatics | 11 | 4% |
The potatoes are the calorie heavyweight here, but the bigger surprise is the oil. A single tablespoon shared across the dish quietly adds nearly 30% of the calories, even though it weighs almost nothing on the scale. The cauliflower, despite making up half the volume of the dish, contributes only about an eighth of the calories.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 8g | 32 cal | 11% |
| Fat | 10g | 90 cal | 32% |
| Carbs | 44g | 176 cal | 62% |
| Fiber | 9g | - | - |
This is a carb-forward, plant-fat-driven meal with modest protein. The 9 grams of fiber per serving is the standout, covering about a third of the daily fiber target in one bowl. For comparison, a typical bowl of pasta marinara at the same calorie count has half the fiber and almost no vitamin C.
Health Benefits at a Glance
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Cauliflower | Vitamin C, sulforaphane, choline | One serving covers roughly 60% of daily vitamin C needs. Research links sulforaphane (a compound activated when cauliflower is chopped) to anti-inflammatory effects, and the vitamin C supports collagen production for healthier skin and stronger nails. |
| Potato (with skin) | Potassium, vitamin B6, resistant starch | A single serving of potato delivers more potassium than a banana, which is associated with healthy blood pressure. Cooked-then-cooled potatoes form resistant starch, linked to better gut health and steadier blood sugar. |
| Turmeric | Curcumin | Curcumin has been studied extensively for anti-inflammatory and joint-supporting effects. Pairing it with black pepper (or here, the warming spices in garam masala) is associated with significantly better absorption. |
| Onion and garlic | Quercetin, allicin, prebiotic fibers | Linked to heart health, lower blood pressure markers, and gut microbiome support. The prebiotic fibers in onions feed the good bacteria in your gut, which is associated with better digestion and even mood regulation. |
| Tomato | Lycopene, vitamin C | Cooking tomatoes (as in this recipe) actually increases the bioavailability of lycopene, an antioxidant linked to heart health and skin protection from UV damage. |
This is a strong pick if you are trying to lose weight without feeling hungry, thanks to the high-fiber, high-volume vegetable base and modest calorie load. The combination of vitamin C from cauliflower and tomato also supports collagen production, which is great news for your skin, hair, and nails. And because the dish is naturally vegan and built on whole vegetables, it is friendly for heart health, blood sugar stability, and gut microbiome support all at once.
Smarter Swaps (With Real Numbers)
Swap 1: Use a non-stick pan and halve the oil
| Version | Calories | Fat | Carbs |
|---|---|---|---|
| Original (3 tbsp oil) | 285 | 10g | 44g |
| Half oil (1.5 tbsp) | 243 | 5g | 44g |
| Savings | -42 cal | -5g fat | 0 |
A good non-stick pan plus a splash of water for steaming gets you the same softness with half the oil.
Swap 2: Add 100g chickpeas to the pan
| Version | Calories | Protein | Fiber |
|---|---|---|---|
| Original | 285 | 8g | 9g |
| With 25g cooked chickpeas (per serving) | 327 | 11g | 11g |
| Change | +42 cal | +3g protein | +2g fiber |
For 42 extra calories you pick up 3 grams of plant protein and an extra 2 grams of fiber. Worth it if you are eating this as a main course.
Swap 3: Replace half the potatoes with sweet potato
| Version | Calories | Fiber | Vitamin A |
|---|---|---|---|
| All white potato | 285 | 9g | minimal |
| Half sweet potato | 280 | 10g | ~210% DV |
| Change | -5 cal | +1g fiber | huge jump |
Same calorie ballpark, but you suddenly get a massive dose of vitamin A from beta-carotene. Eyes, skin, and immune function all benefit.
Swap 4: Add 100g paneer or extra-firm tofu
| Version | Calories | Protein | Fat |
|---|---|---|---|
| Original | 285 | 8g | 10g |
| With 25g tofu (per serving) | 305 | 11g | 11g |
| With 25g paneer (per serving) | 358 | 13g | 17g |
| Change (tofu) | +20 cal | +3g protein | +1g fat |
Tofu is the leaner pick. Paneer gives you slightly more protein but doubles the saturated fat, so it is more of a treat option than a daily one.
The Ultra-Lean Stack: All Swaps Combined
Half oil + sweet potato sub + 25g tofu = roughly 263 cal per serving with 11g protein, 10g fiber, and a vitamin A boost. You drop calories AND gain nutrition density. Hard to beat.
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 19% | 1,215 cal | Room for a full breakfast, a lunch, and a snack. |
| 2,000 cal | 14% | 1,715 cal | Easy to fit into a 3-meal day with snacks to spare. |
| 2,500 cal | 11% | 2,215 cal | Practically a free dinner on a higher-calorie day. |
| 3,000 cal | 10% | 2,715 cal | Pair with rice, dal, and roti without thinking twice. |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| 1 phulka (whole wheat roti) | 70 | 355 |
| 2 phulkas | 140 | 425 |
| 1 cup steamed basmati rice | 205 | 490 |
| 1 cup plain yogurt (low-fat) | 110 | 395 |
| 1 cup yellow dal | 200 | 485 |
| Aloo gobi + 2 phulkas + dal | 410 | 695 |
A traditional plate of aloo gobi, two phulkas, dal, and yogurt comes in around 705 calories - a balanced, mostly plant-based dinner with around 25g protein and 14g fiber.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| This recipe (homemade) | 285 | 8g | 10g | 44g |
| Restaurant aloo gobi (typical) | 380 | 9g | 22g | 38g |
| Aloo gobi takeout (heavy oil) | 450 | 10g | 30g | 40g |
| Frozen Indian meal (aloo gobi) | 320 | 7g | 12g | 45g |
The homemade version saves you roughly 100-165 calories versus restaurant or takeout, almost entirely from the oil. Restaurants finish dishes with extra ghee or oil for shine and richness, which is invisible on the plate but obvious on the scale.
Recipe from Archana's Kitchen by Archana Doshi. Nutrition data sourced from USDA FoodData Central. Individual results vary by brand, cooking method, and portion accuracy. When in doubt, weigh your ingredients.