1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 7.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 3.5 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Aloo gobhi
Aloo Gobhi, a traditional Indian dish, combines potatoes (aloo) and cauliflower (gobhi) typically cooked with aromatic spices such as cumin, turmeric, and coriander. It originates from North Indian cuisine, where it is a staple in vegetarian households. This dish is naturally plant-based and rich in essential nutrients like dietary fiber, vitamin C, and potassium. Potatoes provide carbohydrates for energy, while cauliflower is low in calories and high in antioxidants. Aloo Gobhi may be prepared with or without oil and can include added ingredients like tomatoes and onions for flavor. This savory dish is commonly served with flatbreads like roti or rice, making it a wholesome and balanced meal option.
Health Benefits
- Supports digestive health due to high dietary fiber content in both potatoes and cauliflower.
- Boosts immunity and skin health with vitamin C naturally found in cauliflower.
- Helps regulate blood pressure, as potatoes are a good source of potassium.
Dietary Considerations
Selection and Storage
Store cooked Aloo Gobhi in an airtight container in the refrigerator for up to 3 days. Fresh cauliflower and potatoes should be kept in a cool, dry place to maintain freshness before cooking.
Common Questions About Aloo gobhi Nutrition
What is the nutritional content of Aloo Gobhi?
Aloo Gobhi typically provides around 120-150 calories per serving (1 cup) depending on preparation. It contains approximately 2-3 grams of protein, 7-10 grams of fat (depending on oil usage), and 15-18 grams of carbohydrates. Additionally, it is a good source of dietary fiber, vitamin C, and vitamin K due to the cauliflower and potatoes.
Is Aloo Gobhi suitable for a keto or low-carb diet?
Aloo Gobhi is not ideal for a strict keto diet since potatoes are high in carbohydrates. However, it can be modified for a low-carb or keto-friendly diet by replacing potatoes with a lower-carb alternative like turnips or radishes, while retaining the spiced cauliflower.
What are the health benefits of eating Aloo Gobhi?
Aloo Gobhi is rich in antioxidants, especially from the cauliflower, which contains compounds like sulforaphane that may help with inflammation and detoxification. It is also high in dietary fiber, supporting digestion, and provides essential vitamins such as vitamin C and vitamin K. However, the healthiness largely depends on the type and quantity of oil used during preparation.
What is the recommended portion size for Aloo Gobhi?
A typical portion size for Aloo Gobhi is about 1 cup (150-200 grams), which is suitable for a side dish. If consumed as a main dish, you may increase the serving size while pairing it with protein-rich foods like lentils or yogurt to make a balanced meal.
How does Aloo Gobhi compare to other vegetable dishes?
Aloo Gobhi is heavier in carbohydrates compared to dishes focused solely on non-starchy vegetables like spinach or zucchini. However, it stands out for its rich flavor profile and its combination of starchy potatoes with nutrient-dense cauliflower. To reduce calorie content, you can reduce the amount of potato or use less oil during cooking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
