Aloo Gobi vs Aloo Matar

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Aloo Matar has 101 kcal and 3.5 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Aloo Matar

101
kcal per 100 g
3.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Gobi Aloo Matar Difference
Calories Fewer calories for the same weight 80 kcal better 101 kcal 21%
Protein More protein helps with fullness and muscle 2 g 3.5 g better 43%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 9.7 g about the same
Fat Lower fat means lower calorie density 3.7 g better 5.1 g 28%
Fiber More fibre improves fullness and digestion 2 g 3.6 g better 44%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.9 g better 5%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Aloo Gobi

Aloo Gobi is the lighter choice at 80 kcal per 100 g against 101 for Aloo Matar — about 21% fewer calories for the same weight on your plate. That does not make Aloo Matar a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Matar

Aloo Matar is the stronger protein source, with 3.5 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Aloo Matar — common questions

Aloo Matar has more calories — about 101 kcal per 100 g compared with 80 kcal for Aloo Gobi.

Aloo Matar has more protein — 3.5 g per 100 g against 2 g for Aloo Gobi.

Aloo Gobi is the lighter choice at 80 kcal per 100 g against 101 for Aloo Matar — about 21% fewer calories for the same weight on your plate. That does not make Aloo Matar a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Matar is the stronger protein source, with 3.5 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 181 kcal and 5.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Aloo Gobi has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Aloo Matar has 101 kcal and 3.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Gobi nutrition & serving sizes
Full Aloo Matar nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.