Per 1 katori (150g)
180kcal
Protein
4g
9% of energy
Carbs
22g
48% of energy
Fat
9g
44% of energy
Indian food · sabzis
Aloo Gobi
- Serving
- 1 katori · 150g
- Macro lead
- Carb-forward
- Region
- north
- Fiber / serving
- 5 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (150g) | Per 100g |
|---|---|---|
| Calories | 180 kcal | 120 kcal |
| Protein | 4 g | 2.7 g |
| Carbs | 22 g | 14.7 g |
| Fat | 9 g | 6 g |
| Fiber | 5 g | 3.3 g |
How Indian lifters use Aloo Gobi
Sabzi micronutrients are the hidden lever most Indian lifters ignore — 2 cups a day covers most vitamin and fibre needs without touching a supplement. Carb-forward — use it around training, dial it back on rest days if you're cutting. The dish is most common in north kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (2.7g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
Food is neither "clean" nor "dirty" — it's kcal and macros. Track what's on the plate, adjust as your goal changes, and stop moralising your dinner.
Swaps & pairings
Similar sabzis
Aloo Matar 200 kcal · 5g protein per servingBhindi Masala 165 kcal · 3g protein per servingBaingan Bharta 150 kcal · 3g protein per servingPalak Sabzi 110 kcal · 4g protein per servingMixed Veg 150 kcal · 4g protein per servingLauki Sabzi 95 kcal · 2g protein per serving
Build a plate around Aloo Gobi
Plans that fit
Meal plans that use Aloo Gobi
Recomp ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Aloo Gobi good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 180 kcal; slot it into a daily deficit and it works fine.
How much Aloo Gobi should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Aloo Gobi high in protein?
Not really — 2.7g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Aloo Gobi pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.