Aloo Gobi vs Bharwa Shimla Mirch

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Bharwa Shimla Mirch has 91 kcal and 1.3 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Bharwa Shimla Mirch

91
kcal per 100 g
1.3 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 Shimla Mirch Difference
Calories Fewer calories for the same weight 80 kcal better 91 kcal 12%
Protein More protein helps with fullness and muscle 2 g better 1.3 g 35%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 8.3 g better 17%
Fat Lower fat means lower calorie density 3.7 g better 5.7 g 35%
Fiber More fibre improves fullness and digestion 2 g 2 g about the same
Sugar Less sugar means a gentler blood-sugar response 2 g 1.3 g better 35%
"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 91 for Bharwa Shimla Mirch — about 12% fewer calories for the same weight on your plate. That does not make Bharwa Shimla Mirch 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 1.3 g for Bharwa Shimla Mirch. To match that from Bharwa Shimla Mirch you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Gobi vs Bharwa Shimla Mirch — common questions

Bharwa Shimla Mirch has more calories — about 91 kcal per 100 g compared with 80 kcal for Aloo Gobi.

Aloo Gobi has more protein — 2 g per 100 g against 1.3 g for Bharwa Shimla Mirch.

Aloo Gobi is the lighter choice at 80 kcal per 100 g against 91 for Bharwa Shimla Mirch — about 12% fewer calories for the same weight on your plate. That does not make Bharwa Shimla Mirch 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 1.3 g for Bharwa Shimla Mirch. To match that from Bharwa Shimla Mirch you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 171 kcal and 3.3 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 Shimla Mirch has 91 kcal and 1.3 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 Shimla Mirch 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.