Aloo Gobhi Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aloo gobhi contains 95 calories, 2.5g protein, 11.5g carbs, and 4.8g fat. Aloo Gobhi is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 2.5g | 5% |
| Carbohydrates | 11.5g | 4% |
| Total Fat | 4.8g | 6% |
| Fiber | 2.8g | 10% |
| Sodium | 280.0mg | 12% |
| Potassium | 28.0mg | 1% |
| Calcium | 22.0mg | 2% |
| Iron | 290.0mg | 1611% |
| Magnesium | 0.50mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 25.0mg | 2% |
Is Aloo Gobhi Good for You?
Yes, Aloo Gobhi is a nutritious vegetable dish that supports digestive health and mineral intake. Each 100g serving provides 2.8g of fiber (10% Daily Value) for gut health, along with notable amounts of zinc (55mg, 500% DV) and essential minerals. It is a low-calorie option at just 95 kcal per 100g, making it suitable for balanced meals.
Key Health Benefits of Aloo Gobhi
Supports Digestive Health: With 2.8g of fiber per 100g serving (10% Daily Value), Aloo Gobhi promotes healthy digestion and regular bowel function. This makes it an excellent choice for maintaining gut health and preventing constipation.
Rich in Zinc for Immune Function: It is exceptionally high in zinc, delivering 55mg per 100g (500% Daily Value). Zinc plays a critical role in immune response, wound healing, and protein synthesis throughout the body.
Low in Calories for Weight Management: At just 95 kcal per 100g (5% Daily Value), Aloo Gobhi is a filling, nutrient-dense food that supports healthy weight management without sacrificing nutrition.
Contains Potassium for Heart Health: Though modest at 28mg per 100g, the potassium content contributes to cardiovascular function and healthy blood pressure regulation when consumed as part of a balanced diet.
Provides Important Minerals: Beyond zinc, it is a source of calcium (22mg) and phosphorus (25mg), which work together to support bone strength and mineral metabolism.
How Does Aloo Gobhi Compare?
Aloo Gobhi stands out compared to similar potato-based vegetable dishes because it combines the carbohydrates of potatoes with the fiber and micronutrients of cauliflower. While a plain baked potato offers similar calories, Aloo Gobhi delivers superior fiber content and additional mineral density from the cauliflower component. This makes it a more nutrient-complete choice for those seeking maximum nutritional value in a traditional comfort food.
Frequently Asked Questions
How many calories is in aloo gobhi?
Aloo Gobhi contains 95 calories per 100g serving, making it a relatively low-calorie dish that can fit easily into most meal plans. A typical restaurant serving (around 250g) would contain approximately 237 calories.
Is aloo gobhi good for weight loss?
Yes, Aloo Gobhi can support weight loss efforts because it is low in calories (95 kcal per 100g) while being high in fiber (2.8g per 100g), which promotes satiety and reduces overall hunger. The combination of volume and nutrients makes it filling without excess calorie intake.
Does aloo gobhi have a lot of sodium?
Aloo Gobhi contains 280mg of sodium per 100g (12% Daily Value), which is moderate for a cooked vegetable dish. If sodium intake is a concern, you can prepare it at home with reduced salt or request a low-sodium version when ordering.
Is aloo gobhi keto-friendly?
Aloo Gobhi is not ideal for strict keto diets because it contains 11.5g of carbohydrates per 100g, primarily from potatoes. However, it can fit into moderate low-carb diets when portioned carefully and paired with high-fat, protein-rich foods.
How should I store aloo gobhi for freshness?
Aloo Gobhi is best stored in an airtight container in the refrigerator for 3-4 days after cooking. You can also freeze it for up to 2-3 months, though the texture of the vegetables may become softer upon thawing.
How to Track Aloo Gobhi Nutrition with Gram
The Gram app makes logging Aloo Gobhi simple—just photograph your dish, and our AI food scanning instantly identifies the portion size and calculates the complete nutrient breakdown. Rather than manually entering each ingredient, you’ll see exactly how much fiber, zinc, calories, and minerals you’ve consumed in seconds. Track your intake across days and weeks to understand how Aloo Gobhi fits into your overall nutrition goals.
Frequently Asked Questions
How many calories is in aloo gobhi?
Aloo Gobhi contains 95 calories per 100g serving, making it a relatively low-calorie dish that can fit easily into most meal plans. A typical restaurant serving (around 250g) would contain approximately 237 calories.
Is aloo gobhi good for weight loss?
Yes, Aloo Gobhi can support weight loss efforts because it is low in calories (95 kcal per 100g) while being high in fiber (2.8g per 100g), which promotes satiety and reduces overall hunger. The combination of volume and nutrients makes it filling without excess calorie intake.
Does aloo gobhi have a lot of sodium?
Aloo Gobhi contains 280mg of sodium per 100g (12% Daily Value), which is moderate for a cooked vegetable dish. If sodium intake is a concern, you can prepare it at home with reduced salt or request a low-sodium version when ordering.
Is aloo gobhi keto-friendly?
Aloo Gobhi is not ideal for strict keto diets because it contains 11.5g of carbohydrates per 100g, primarily from potatoes. However, it can fit into moderate low-carb diets when portioned carefully and paired with high-fat, protein-rich foods.
How should I store aloo gobhi for freshness?
Aloo Gobhi is best stored in an airtight container in the refrigerator for 3-4 days after cooking. You can also freeze it for up to 2-3 months, though the texture of the vegetables may become softer upon thawing.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track aloo gobhi and thousands of other foods with the Gram app.