Aloo Gobi vs Palak Mushroom

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Palak Mushroom has 47 kcal and 1.9 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Palak Mushroom

47
kcal per 100 g
1.9 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 Palak Mushroom Difference
Calories Fewer calories for the same weight 80 kcal 47 kcal better 41%
Protein More protein helps with fullness and muscle 2 g better 1.9 g 5%
Carbs Lower carbs suits low-carb and diabetic diets 10 g 2.9 g better 71%
Fat Lower fat means lower calorie density 3.7 g 2.9 g better 22%
Fiber More fibre improves fullness and digestion 2 g 2.3 g better 13%
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?

Palak Mushroom

Palak Mushroom is the lighter choice at 47 kcal per 100 g against 80 for Aloo Gobi — about 41% 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 1.9 g for Palak Mushroom. To match that from Palak Mushroom you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Mushroom is more efficient per calorie (4 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 Palak Mushroom — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 47 kcal for Palak Mushroom.

Aloo Gobi has more protein — 2 g per 100 g against 1.9 g for Palak Mushroom.

Palak Mushroom is the lighter choice at 47 kcal per 100 g against 80 for Aloo Gobi — about 41% 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 1.9 g for Palak Mushroom. To match that from Palak Mushroom you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Mushroom is more efficient per calorie (4 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 127 kcal and 3.9 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 Palak Mushroom has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Palak Mushroom has 47 kcal and 1.9 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 Palak Mushroom 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.