Aloo Gobi vs Kundru

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Kundru has 18 kcal and 1.3 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Kundru

18
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 Kundru Difference
Calories Fewer calories for the same weight 80 kcal 18 kcal better 78%
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 2.2 g better 78%
Fat Lower fat means lower calorie density 3.7 g 0.2 g better 95%
Fiber More fibre improves fullness and digestion 2 g 3.1 g better 36%
Sugar Less sugar means a gentler blood-sugar response 2 g 1 g better 50%
"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?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 80 for Aloo Gobi — about 78% 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 1.3 g for Kundru. To match that from Kundru 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. Worth noting the trade-off: Kundru is more efficient per calorie (7.2 g of protein per 100 kcal against 2.5 g), so it is the better pick if you are also holding calories down.

Aloo Gobi vs Kundru — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 18 kcal for Kundru.

Aloo Gobi has more protein — 2 g per 100 g against 1.3 g for Kundru.

Kundru is the lighter choice at 18 kcal per 100 g against 80 for Aloo Gobi — about 78% 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 1.3 g for Kundru. To match that from Kundru 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. Worth noting the trade-off: Kundru is more efficient per calorie (7.2 g of protein per 100 kcal against 2.5 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 98 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 Kundru has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Kundru has 18 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 Kundru 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.