Per 1 plate (200g)
380kcal
Protein
8g
9% of energy
Carbs
40g
43% of energy
Fat
20g
48% of energy
Indian food · sabzis
Gobi Manchurian
- Serving
- 1 plate · 200g
- Macro lead
- Fat-forward
- Region
- indo-chinese
- Fiber / serving
- 4 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (200g) | Per 100g |
|---|---|---|
| Calories | 380 kcal | 190 kcal |
| Protein | 8 g | 4 g |
| Carbs | 40 g | 20 g |
| Fat | 20 g | 10 g |
| Fiber | 4 g | 2 g |
How Indian lifters use Gobi Manchurian
Sabzi micronutrients are the hidden lever most Indian lifters ignore — 2 cups a day covers most vitamin and fibre needs without touching a supplement. Fat-forward — a little goes a long way, especially on a cut. The dish is most common in indo-chinese kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
Low protein density (4g/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 Gobi 180 kcal · 4g protein per servingAloo 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 serving
Build a plate around Gobi Manchurian
Plans that fit
Meal plans that use Gobi Manchurian
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 Gobi Manchurian good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 plate costs you 380 kcal; slot it into a daily deficit and it works fine.
How much Gobi Manchurian 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 Gobi Manchurian high in protein?
Not really — 4g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Gobi Manchurian pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.