Aloo Gobi vs Baingan Bharta

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Baingan Bharta has 65 kcal and 1.4 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Baingan Bharta

65
kcal per 100 g
1.4 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 Baingan Bharta Difference
Calories Fewer calories for the same weight 80 kcal 65 kcal better 19%
Protein More protein helps with fullness and muscle 2 g better 1.4 g 30%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 4.4 g better 56%
Fat Lower fat means lower calorie density 3.7 g better 4.5 g 18%
Fiber More fibre improves fullness and digestion 2 g 3.3 g better 39%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.8 g better 10%
"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?

Baingan Bharta

Baingan Bharta is the lighter choice at 65 kcal per 100 g against 80 for Aloo Gobi — about 19% fewer calories for the same weight on your plate. That does not make Aloo Gobi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Gobi

Aloo Gobi is the stronger protein source, with 2 g per 100 g against 1.4 g for Baingan Bharta. To match that from Baingan Bharta you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Baingan Bharta — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 65 kcal for Baingan Bharta.

Aloo Gobi has more protein — 2 g per 100 g against 1.4 g for Baingan Bharta.

Baingan Bharta is the lighter choice at 65 kcal per 100 g against 80 for Aloo Gobi — about 19% fewer calories for the same weight on your plate. That does not make Aloo Gobi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Gobi is the stronger protein source, with 2 g per 100 g against 1.4 g for Baingan Bharta. To match that from Baingan Bharta you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 145 kcal and 3.4 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 Baingan Bharta has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Baingan Bharta has 65 kcal and 1.4 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 Baingan Bharta nutrition & serving sizes

Other comparisons

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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.