Aloo Gobi vs Bharwa Lauki

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Bharwa Lauki has 93 kcal and 5.9 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Bharwa Lauki

93
kcal per 100 g
5.9 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 Bharwa Lauki Difference
Calories Fewer calories for the same weight 80 kcal better 93 kcal 14%
Protein More protein helps with fullness and muscle 2 g 5.9 g better 66%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 4.3 g better 57%
Fat Lower fat means lower calorie density 3.7 g better 5.8 g 36%
Fiber More fibre improves fullness and digestion 2 g better 1.2 g 40%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.5 g better 25%
"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 93 for Bharwa Lauki — about 14% fewer calories for the same weight on your plate. That does not make Bharwa Lauki a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bharwa Lauki

Bharwa Lauki is the stronger protein source, with 5.9 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Bharwa Lauki — common questions

Bharwa Lauki has more calories — about 93 kcal per 100 g compared with 80 kcal for Aloo Gobi.

Bharwa Lauki has more protein — 5.9 g per 100 g against 2 g for Aloo Gobi.

Aloo Gobi is the lighter choice at 80 kcal per 100 g against 93 for Bharwa Lauki — about 14% fewer calories for the same weight on your plate. That does not make Bharwa Lauki a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bharwa Lauki is the stronger protein source, with 5.9 g per 100 g against 2 g for Aloo Gobi. To match that from Aloo Gobi you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 173 kcal and 7.9 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 Bharwa Lauki has 93 kcal and 5.9 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 Bharwa Lauki nutrition & serving sizes

Other comparisons

Aloo Gobi vs Bhindi Masala Aloo Gobi vs Baingan Bharta

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.