Aloo Gobi vs Bathua

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Bathua has 28 kcal and 2.5 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Bathua

28
kcal per 100 g
2.5 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 Bathua Difference
Calories Fewer calories for the same weight 80 kcal 28 kcal better 65%
Protein More protein helps with fullness and muscle 2 g 2.5 g better 20%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 2.6 g better 74%
Fat Lower fat means lower calorie density 3.7 g 0.4 g better 89%
Fiber More fibre improves fullness and digestion 2 g 4 g better 50%
Sugar Less sugar means a gentler blood-sugar response 2 g 0.5 g better 75%
"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?

Bathua

Bathua is the lighter choice at 28 kcal per 100 g against 80 for Aloo Gobi — about 65% 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?

Bathua

Bathua is the stronger protein source, with 2.5 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Bathua — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 28 kcal for Bathua.

Bathua has more protein — 2.5 g per 100 g against 2 g for Aloo Gobi.

Bathua is the lighter choice at 28 kcal per 100 g against 80 for Aloo Gobi — about 65% 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.

Bathua is the stronger protein source, with 2.5 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 108 kcal and 4.5 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 Bathua has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Bathua has 28 kcal and 2.5 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 Bathua 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.