Methi Aloo Calories: Less Oil and More Oil

By NYUS Inc. · Published 2 November 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 a methi aloo 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 methi aloo, no cooked vegetable dish and no cooking oil row, and USDA FoodData Central SR Legacy has no methi aloo record. So this page does not quote a number. It works one plate out line by line: the raw potato, fenugreek leaves, garlic, green chilli and cumin seeds 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 with 5 g of oil and once with 15 g. They are estimates, shown so you can change the weights to match your pan. For another potato sabzi worked out the same way see our aloo sabzi guide, for fenugreek leaves in a dough our thepla guide, for another dry vegetable sabzi our lauki sabzi guide, and for the spoon values our ghee, oil and sugar guide.

The short answer

By our working, one plate of methi aloo with a little oil (150 g raw potato, 100 g raw fenugreek leaves (methi), 3 g garlic, 2 g green chilli and 1 g cumin seeds and 5 g of peanut oil (about 1 teaspoon)) is about 190.8 kcal and 6.3 g protein, and one plate with more oil (150 g raw potato, 100 g raw fenugreek leaves (methi), 3 g garlic, 2 g green chilli and 1 g cumin seeds and 15 g of peanut oil (about 1 tablespoon)) is about 279.2 kcal and 6.3 g protein. Scaling the potato from 120 to 180 g and the oil from 5 to 15 g the less oil plate runs 161.5 to 308.7 kcal, and with 10 to 20 g of oil the more oil plate runs 205.7 to 352.9 kcal, with the fenugreek leaves, garlic, green chilli and cumin seeds scaled in every cell. These are estimates from the weights below, not measured values, not from a methi aloo record and not a shop or restaurant figure. Our reading: the parts of the less oil main case rank the potato 104.7 kcal, the oil 44.2 kcal, the fenugreek leaves 34.4 kcal, the garlic, green chilli and cumin seeds 7.5 kcal; the parts of the more oil main case rank the oil 132.6 kcal, the potato 104.7 kcal, the fenugreek leaves 34.4 kcal, the garlic, green chilli and cumin seeds 7.5 kcal; and the more oil plate is 88.4 kcal above the other because only the oil differs.

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 5 rows from the PDF text on 2 November 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 that potato and fenugreek leaves lose 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 and 1 tablespoon as 13.5 g, the record's own measures. 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: methi aloo with a little oil

Every weight here is our assumption for one plate, counted raw: potato cooked in oil with fenugreek leaves, garlic, green chilli and cumin seeds. 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 raw potato per plate (120, 150 or 180 g, with the fenugreek leaves, garlic, green chilli and cumin seeds scaled by the same factor and rounded to 0.1 g) and the oil (5, 10, 15 g); the weights in the table above are the 250 g main case.

Worked example 2: methi aloo with more oil

Same method and the same 150 g of potato, 100 g of fenugreek leaves, 3 g of garlic, 2 g of green chilli and 1 g of cumin seeds; the 5 g of oil becomes 15 g. This is our assumed recipe, not a measured plate.

The grid varies the raw potato per plate (120, 150 or 180 g, with the fenugreek leaves, garlic, green chilli and cumin seeds 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.

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

• Less oil, part by part: the potato 104.7 kcal, the oil 44.2 kcal, the fenugreek leaves 34.4 kcal, the garlic, green chilli and cumin seeds 7.5 kcal. Raw potato is 69.8 kcal per 100 g (IFCT F006), raw fenugreek leaves 34.4 kcal per 100 g (IFCT C020) and the oil 884 kcal per 100 g (USDA 171410).
• More oil, part by part: the oil 132.6 kcal, the potato 104.7 kcal, the fenugreek leaves 34.4 kcal, the garlic, green chilli and cumin seeds 7.5 kcal; against the less oil plate the oil is 88.4 kcal higher, and that is the whole difference between the plates.
• Size against oil: on the less oil plate the oil (5 to 15 g) moves it more than the potato weight (120 to 180 g): 88.4 kcal against 58.8 kcal; on the more oil plate the oil (10 to 20 g) moves it more than the potato weight (120 to 180 g): 88.4 kcal against 58.8 kcal. Each 5 g of oil is 44.2 kcal.
• Protein: about 6.3 g in either plate; the potato supplies 2.3 g of it and the fenugreek leaves 3.7 g.
• These are estimates: no methi aloo 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 methi aloo

• No record exists for the dish. IFCT 2017 prints raw foods and no cooked vegetable dish, and the USDA SR Legacy searches found no methi aloo record (0 results for methi aloo, 0 results for aloo methi, 0 results for fenugreek potato, 0 results for potato fenugreek); the single fenugreek record is the spice fenugreek seed, not this dish.
• The weights are assumptions. No table prints how much potato, fenugreek leaves or oil a plate takes; ours are stated so you can replace them.
• Raw weights. No table prints the weight of the methi aloo after cooking, so the page counts raw weight and cannot give a per 100 g or per katori figure.
• Only the oil in the pan is counted. Oil used any other way, 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 and fenugreek leaves 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 one plate from raw weights; divide the pan's total by the portions you actually made.
• Say what else went in. Anything not in the listed ingredients is 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 methi aloo 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, fenugreek leaves 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 and add-ins, such as potato with potato, peas or carrot, with coconut or lentils, and any salt, turmeric, cumin or chilli powder: not counted here; log them from their own rows.
• Other fats: ghee, butter and other oils were not looked up for this page.
• The USDA fenugreek record (Spices, fenugreek seed): found by search on 2 November 2026; it is a spice, not this dish, so it is not used.
• Shop, restaurant and packaged methi aloo: 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 2 November 2026): F006 Potato, brown skin, big (6 regions, 292 kJ, PDF p. 52); C020 Fenugreek leaves (5 regions, 144 kJ, PDF p. 44); G011 Garlic, big clove (6 regions, 518 kJ, PDF p. 54); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53); G025 Cumin seeds (6 regions, 1274 kJ, PDF p. 54). IFCT 2017 prints raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no methi aloo, no cooked vegetable dish and no cooking oil row (PDF text searched for methi aloo, aloo methi, cooked vegetable dish and oil; the rows used are F006 potato, brown skin, big (PDF p. 52), C020 fenugreek leaves (p. 44), G011 garlic (p. 54), G008 green chilli (p. 53) and G025 cumin seeds (p. 54)).
• 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 2 November 2026).
• USDA FoodData Central, SR Legacy searches run on 2 November 2026 (control 'roll dinner' 11 results): methi aloo 0 results, aloo methi 0 results, fenugreek potato 0 results, potato fenugreek 0 results, fenugreek 1 result (Spices, fenugreek seed).
• nyus.in, the NYUS landing page, read on 2 November 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 totals add the rounded line values, so a total can differ from the unrounded sum by a rounding step. 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.

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