Aloo Matar Calories: Dry and With Gravy

By NYUS Inc. · Published 31 October 2026

The figures on this page are built from IFCT 2017 Table 1 rows and, where Table 1 has no row, USDA FoodData Central SR Legacy records. No primary table has an aloo matar record: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no aloo matar, no cooked or fried potato or peas and no cooking oil row, and USDA FoodData Central SR Legacy has no aloo matar record. So this page does not quote a number. It works one pan out line by line: the raw potato, peas, onion, tomato, garlic, ginger, green chilli and coriander leaves from named IFCT 2017 rows and the oil from a USDA record, with weights that are our assumptions and the oil shown apart so you can see what it adds, once as a drier pan with less onion and tomato and once as a pan with onion-tomato gravy and more oil. They are estimates, shown so you can change the weights to match your pan. For the vegetables raw see our potato, brinjal, bhindi per piece page and green peas guide, for another potato sabzi worked out the same way our aloo sabzi guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one dry pan of aloo matar (250 g raw potato, 100 g fresh green peas, 60 g onion, 60 g tomato, 4 g garlic, 3 g ginger, 3 g green chilli, 5 g coriander leaves and 15 g of oil (about 3 teaspoons)) is about 438.5 kcal and 13.3 g protein, and one pan with onion-tomato gravy (250 g raw potato, 100 g fresh green peas, 120 g onion, 150 g tomato, the same garlic, ginger, green chilli and coriander leaves and 20 g of oil (about 4 teaspoons)) is about 529.1 kcal and 15.1 g protein. Scaling the potato from 200 to 300 g and the oil from 10 to 20 g the dry pan runs 333.0 to 543.7 kcal, and with 15 to 25 g of oil the gravy pan runs 414.3 to 643.7 kcal, with the other ingredients in every cell. These are estimates from the weights below, not measured values, not from an aloo matar record and not a shop or restaurant figure. Our reading: the parts of the dry main case rank the potato 174.5 kcal, the oil 132.6 kcal, the peas 81.3 kcal, the onion 28.8 kcal, the tomato 11.8 kcal, the garlic, ginger, green chilli and coriander 9.5 kcal; the parts of the gravy main case rank the oil 176.8 kcal, the potato 174.5 kcal, the peas 81.3 kcal, the onion 57.6 kcal, the tomato 29.4 kcal, the garlic, ginger, green chilli and coriander 9.5 kcal; and the gravy pan is 90.6 kcal above the dry one.

IFCT 2017 rows used, per 100 g

IFCT 2017 Table 1 prints, per 100 g edible portion, water, protein, ash, total fat, total dietary fibre, insoluble and soluble fibre, carbohydrate and energy in kJ. We read these 8 rows from the PDF text on 31 October 2026, as the mean of the regions shown (PDF pages in the Sources); the kcal is ours (kJ divided by 4.184, to 0.1). IFCT prints no portion weights; every row here is raw, so we count raw weight and the weight lost in the pan is not printed in any table.

The oil: USDA SR Legacy, per 100 g

IFCT 2017 Table 1 has no cooking oil row, so the oil comes from USDA FoodData Central SR Legacy; it is a US record (peanut oil). Energy is USDA's kcal with the kJ beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g.

The data-type label on each USDA field, as the record shows it

USDA's record page shows a data-type label beside some fields and none beside others. This table copies what the record shows, read field by field from the nutrient table of the record page; "no label shown" means the record prints no label there, and "not printed" means the record has no row for that field. We do not interpret the labels beyond printing them. IFCT 2017 prints no such labels.

The household portions USDA prints for the oil

These are the entries in the record's Measures list, as printed; the other entry is 100 g. This page counts the oil in grams and takes 1 teaspoon as 4.5 g, the record's own teaspoon. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1.

The portion sums: 171410 1 tsp (4.5 g): 884 × 4.5 / 100 = 39.78, so 39.8 kcal; 171410 1 cup (216 g): 884 × 216 / 100 = 1909.44, so 1909.4 kcal; 171410 1 tbsp (13.5 g): 884 × 13.5 / 100 = 119.34, so 119.3 kcal. By the same arithmetic 5 g of oil is 44.2 kcal and 10 g 88.4 kcal.

Worked example 1: dry aloo matar

Every weight here is our assumption for one pan, counted raw: potato and fresh green peas cooked in oil with chopped onion, tomato, garlic, ginger, green chilli and coriander leaves. Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; each USDA line is the printed kcal per 100 g times the grams, divided by 100; protein is the table's protein per 100 g times the grams, divided by 100. Salt and spice powders are not counted.

The grid varies the potato per pan (200, 250 or 300 g, with every other ingredient weight except the oil scaled by the same factor and rounded to 0.1 g) and the oil (10, 15, 20 g); the weights in the table above are the 250 g main case.

Worked example 2: aloo matar with gravy

Same method and the same 250 g of potato, 100 g of peas, garlic, ginger, green chilli and coriander leaves; the onion goes up from 60 to 120 g, the tomato from 60 to 150 g and the oil from 15 to 20 g. This is our assumed recipe, not a measured pan.

The grid varies the potato per pan (200, 250 or 300 g, with every other ingredient weight except the oil scaled by the same factor and rounded to 0.1 g) and the oil (15, 20, 25 g); the weights in the table above are the 250 g main case.

The two main cases side by side

These are the single examples used in the short answer; each follows from the tables above and from the weights in the cell.

What stands out in the numbers

• Dry, part by part: the potato 174.5 kcal, the oil 132.6 kcal, the peas 81.3 kcal, the onion 28.8 kcal, the tomato 11.8 kcal, the garlic, ginger, green chilli and coriander 9.5 kcal. Raw potato is 69.8 kcal per 100 g (IFCT F006) and fresh peas 81.3 (D061) and the oil 884 kcal per 100 g (USDA 171410).
• With gravy, part by part: the oil 176.8 kcal, the potato 174.5 kcal, the peas 81.3 kcal, the onion 57.6 kcal, the tomato 29.4 kcal, the garlic, ginger, green chilli and coriander 9.5 kcal; against the dry pan the extra onion adds 28.8 kcal, the extra tomato 17.6 kcal and the extra 5 g of oil 44.2 kcal.
• Size against oil: in the dry pan the potato weight (200 to 300 g) moves it more than the oil (10 to 20 g): 122.3 kcal against 88.4 kcal; in the gravy pan the potato weight (200 to 300 g) moves it more than the oil (15 to 25 g): 141.0 kcal against 88.4 kcal. Each 5 g of oil is 44.2 kcal.
• Protein: about 13.3 g in the dry pan and 15.1 g in the gravy pan; the potato supplies 3.9 g of it and the peas 7.3 g.
• These are estimates: no aloo matar record exists, the weights are ours, and a different weight of any ingredient in the tables above will change them.

Why these are estimates, not your aloo matar

• No record exists for the dish. IFCT 2017 prints raw foods and no cooked or fried potato or peas, and USDA SR Legacy has no aloo matar record (the searches for aloo matar, matar and potato with peas found none).
• The weights are assumptions. No table prints how much potato, peas, onion, tomato or oil a pan takes; ours are stated so you can replace them.
• Raw weights. No table prints the weight of the aloo matar after cooking, so the page counts raw weight and cannot give a per 100 g or per katori figure.
• Only the pan oil is counted. Oil used to fry the potato first, or left in the pan, is not counted unless it is in the oil weight.
• US data. The oil row is a US record; IFCT Table 1 has no oil row.
• Labels are printed, not judged. Calculated and Assumed zero are USDA's words on the record; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the raw potato, peas, onion and tomato once for your usual pan, and log the oil by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much oil. It is an input this page cannot know; 5 g of oil is 44.2 kcal.
• Say how the pan was divided. The page gives a whole pan; divide the total by the portions you actually made.
• Say what else went in. Ghee on top, curd and the roti or rice eaten with it are not counted.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A measured calorie figure for aloo matar as a dish: no primary record prints one, so every figure here is an estimate from stated weights.
• A calorie target, and any claim about what potato, peas, onion or oil do to your body: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Other versions, such as fried potato, aloo matar with paneer, cream or cashew, or a pan with frozen or dried peas: not covered here; log them from their own rows.
• Salt, turmeric, cumin, chilli, amchur and garam masala powders, ghee on top, curd, and the roti or rice served with it: not counted.
• Shop, restaurant and packaged aloo matar: no table prints a weight or oil use, so we give no such figure; read the pack for packaged ones.
• Per 100 g and per katori figures: no table prints a cooked weight, so none is given here.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1, per 100 g edible portion, mean of the regions shown (read from the PDF text 31 October 2026): F006 Potato, brown skin, big (6 regions, 292 kJ, PDF p. 52); D061 Peas, fresh (6 regions, 340 kJ, PDF p. 48); D076 Tomato, ripe, local (6 regions, 82 kJ, PDF p. 49); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); G011 Garlic, big clove (6 regions, 518 kJ, PDF p. 54); G014 Ginger, fresh (6 regions, 230 kJ, PDF p. 54); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53); G009 Coriander leaves (6 regions, 130 kJ, PDF p. 53). IFCT 2017 prints raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no aloo matar, no cooked or fried potato or peas and no cooking oil row (PDF text searched for aloo, matar, fried, roast and oil; the potato and fresh peas rows are the raw vegetables; the rows used are F006 brown skin potato (PDF p. 52), D061 fresh peas (p. 48), D076 ripe local tomato (p. 49), G017 big onion (p. 54), G011 garlic (p. 54), G014 ginger (p. 54), G008 green chilli (p. 53) and G009 coriander leaves (p. 53)).
• USDA FoodData Central, SR Legacy 171410 (Oil, peanut, salad or cooking): Energy 884 kcal (3700 kJ), protein 0 g, total fat 100 g, carbohydrate by difference 0 g, fibre 0 g, total sugars 0 g, sodium 0 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference no label shown, total sugars Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat); portions used: 1 tsp (4.5 g); 1 cup (216 g); 1 tbsp (13.5 g) (read 31 October 2026).
• USDA FoodData Central, SR Legacy searches run on 31 October 2026 (control 'roll dinner' 11 results): aloo matar 0 results, matar 0 results, potato peas 0 results, peas and potatoes 0 results, potatoes and peas 0 results, potato curry 0 results.
• nyus.in, the NYUS landing page, read on 31 October 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, the scaling, the kJ to kcal conversions, the line values, the sums, the grids, the portion kcal, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own assumptions, arithmetic or opinion, not from USDA or IFCT. The IFCT values are the means printed in IFCT 2017 Table 1; the USDA values, data-type labels and Measures-list portions are exactly as shown on the USDA record page. The names in the first column are the tables' own names.

Frequently asked questions