Aloo Sabzi Calories: Jeera Aloo and Dry Aloo Gobi

By NYUS Inc. · Published 29 October 2026

"Aloo sabzi calories", "jeera aloo calories per 100g", "jeera aloo calories 1 katori", "aloo gobi calories per 100g", "dry aloo gobi calories" and "aloo gobi calories and protein" are searched in India, and the answers online differ. No primary table has a record for any of them: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints almost entirely raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no aloo sabzi, jeera aloo, aloo gobi or other cooked dish, and no cooking oil row, and USDA FoodData Central SR Legacy has no jeera aloo or aloo gobi record. So this page does not quote a number. It works one plate of each dry sabzi out line by line: the potato, cauliflower, onion, tomato, ginger, garlic and spices 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. They are estimates, shown so you can change the weights to match your pan. For the raw potato rows see our potato vs sweet potato guide and vegetables per piece guide, for boiled cauliflower per cup our boiled vegetables guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one plate of jeera aloo (200 g raw potato, cumin seeds 2 g, green chilli 2 g, turmeric 0.5 g and 2 teaspoons of oil) is about 227.5 kcal and 3.4 g protein, and one plate of dry aloo gobi (100 g raw potato, 150 g raw cauliflower, onion 40 g, tomato 40 g, ginger 5 g, garlic 4 g, cumin seeds 1 g, green chilli 2 g, turmeric 0.5 g and 2 teaspoons of oil) is about 223.5 kcal and 6.1 g protein. Across 150 to 250 g of raw potato and 1 to 3 teaspoons of oil the jeera aloo runs 152.8 to 302.1 kcal, and across 75 to 125 g of raw potato and the same oil, with 150 g of cauliflower, the aloo gobi runs 166.2 to 280.6 kcal, with oil in every cell. These are estimates from the weights below, not measured values and not from a record for either dish. Our reading: in the jeera aloo the potato is the largest line (139.6 kcal, against 79.6 kcal for the oil and 8.3 kcal for the spices), and in the main-case aloo gobi the parts rank oil 79.6 kcal, potato 69.8 kcal, onion, tomato, ginger, garlic and spices 39.7 kcal, cauliflower 34.4 kcal.

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 9 rows from the PDF text on 29 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; these rows are raw foods, so we count raw edible weights, and the cooked weight of a sabzi is not printed in any table. IFCT has other potato rows (small brown skin F007 and red skin F008, one region each); we use the big brown skin row, F006, which has 6 regions.

The oil: USDA SR Legacy, per 100 g

IFCT 2017 has no cooking oil row, so the oil comes from USDA FoodData Central SR Legacy; it is a US record. 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. 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. 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 1 teaspoon (4.5 g) is 39.8 kcal, 2 teaspoons 79.6 kcal and 3 teaspoons 119.3 kcal.

Worked example 1: jeera aloo

Every weight here is our assumption for one plate, counted raw: potato at edible weight, with cumin seeds, green chilli and turmeric powder, cooked dry in peanut oil (no boiling or deep-frying step). Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; the oil line is USDA's 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, coriander leaves, hing and lemon are not counted.

The grid varies the raw potato (150, 200 or 250 g) and the oil (1, 2 or 3 teaspoons); the spices stay as above.

Worked example 2: dry aloo gobi

Same method; the weights are again ours: 100 g of raw potato and 150 g of raw cauliflower (the raw floret row; the cooked weight is not printed), with onion, tomato, ginger, garlic, cumin, chilli and turmeric, cooked dry in peanut oil.

The grid varies the raw potato (75, 100 or 125 g) and the oil (1, 2 or 3 teaspoons) with the cauliflower at 150 g:

And the cauliflower weight, with the potato and oil at the 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

• Jeera aloo is mostly potato and oil: 139.6 kcal for 200 g of raw potato (IFCT F006, 69.8 kcal per 100 g) and 79.6 kcal for 2 teaspoons of oil, against 8.3 kcal for the spices. In this working the oil (1 to 3 teaspoons) moves it most (79.5 kcal), then the raw potato weight (150 to 250 g) (69.8 kcal).
• Aloo gobi, part by part: oil 79.6 kcal, potato 69.8 kcal, onion, tomato, ginger, garlic and spices 39.7 kcal, cauliflower 34.4 kcal. Raw cauliflower is 22.9 kcal per 100 g (D036) against 69.8 for potato, so it adds bulk for few kcal. In this working the oil (1 to 3 teaspoons) moves it most (79.5 kcal), then the raw potato weight (75 to 125 g) (34.9 kcal) and the raw cauliflower weight (100 to 200 g) (23.0 kcal).
• Each teaspoon of oil is 39.8 kcal in both dishes.
• Protein: about 3.4 g in the main-case jeera aloo and 6.1 g in the main-case aloo gobi; the oil adds none.
• These are estimates: no record for either dish exists, the weights are ours, and boiled or deep-fried potato, coconut, peas or more oil will be different.

Why these are estimates, not your plate

• No record exists for the dishes. IFCT 2017 prints almost entirely raw foods and no mixed dish, and USDA SR Legacy has no jeera aloo or aloo gobi record.
• The weights are assumptions. No table prints how much potato, cauliflower or oil one plate takes; ours are stated so you can replace them.
• Raw weights. Potato and cauliflower lose and gain water in cooking and no table prints the cooked weight, so the page counts raw edible weight and cannot say how many katori the plate makes.
• No per 100 g figure. No table prints a cooked sabzi weight, so a calories-per-100-g number cannot be derived from these rows.
• US oil data. The oil row is a US record; IFCT has none.
• Labels are printed, not judged. The labels on the USDA record are its own words; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the potato and cauliflower raw and peeled or trimmed, estimate the onion and tomato, and log the oil by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the spoon values.
• Say how much potato. In the jeera aloo 150 and 250 g differ by 69.8 kcal.
• Say how much oil. It is an input this page cannot know; each teaspoon is 39.8 kcal.
• Log the roti, paratha or rice separately. They are not in these figures.

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 jeera aloo or aloo gobi 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 or cauliflower does 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.
• Boiled, baked or deep-fried potato, aloo tikki, aloo paratha, and versions with peas, coconut, curd or gravy: not covered here; log them from their own rows (our paratha vs roti guide works an aloo paratha out).
• Restaurant, dhaba and packaged aloo dishes: no table prints a restaurant weight or oil use, so we give no such figure; read the pack for packaged ones.
• Other potato rows (F007, F008) and other IFCT rows for the same vegetables: they exist and are not used 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 29 October 2026): F006 Potato, brown skin, big (6 regions, 292 kJ, PDF p. 52); D036 Cauliflower (6 regions, 96 kJ, PDF p. 47); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); D075 Tomato, ripe, hybrid (6 regions, 79 kJ, PDF p. 48); G014 Ginger, fresh (6 regions, 230 kJ, PDF p. 54); G011 Garlic, big clove (6 regions, 518 kJ, PDF p. 54); G025 Cumin seeds (6 regions, 1274 kJ, PDF p. 54); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53); G033 Turmeric powder (6 regions, 1174 kJ, PDF p. 55). IFCT 2017 prints almost entirely raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no aloo sabzi, jeera aloo, aloo gobi or other cooked dish, and no cooking oil row (PDF text searched for aloo gobi, jeera aloo, potato curry, sabzi, potato fry and oil; the potato rows are F006 to F008 and the cauliflower row is D036).
• 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 29 October 2026).
• nyus.in, the NYUS landing page, read on 29 October 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, 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