Aloo Gobi vs Potato

Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Potato has 68 kcal and 1.6 g protein.

Aloo Gobi

80
kcal per 100 g
2 g protein

Potato

68
kcal per 100 g
1.6 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 Potato Difference
Calories Fewer calories for the same weight 80 kcal 68 kcal better 15%
Protein More protein helps with fullness and muscle 2 g better 1.6 g 20%
Carbs Lower carbs suits low-carb and diabetic diets 10 g better 14.4 g 31%
Fat Lower fat means lower calorie density 3.7 g 0.2 g better 95%
Fiber More fibre improves fullness and digestion 2 g better 1.7 g 15%
Sugar Less sugar means a gentler blood-sugar response 2 g 0.4 g better 80%
"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?

Potato

Potato is the lighter choice at 68 kcal per 100 g against 80 for Aloo Gobi — about 15% 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 1.6 g for Potato. To match that from Potato 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 Potato — common questions

Aloo Gobi has more calories — about 80 kcal per 100 g compared with 68 kcal for Potato.

Aloo Gobi has more protein — 2 g per 100 g against 1.6 g for Potato.

Potato is the lighter choice at 68 kcal per 100 g against 80 for Aloo Gobi — about 15% 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 1.6 g for Potato. To match that from Potato 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 148 kcal and 3.6 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 Potato has the edge, mainly on calorie density. Per 100 g, Aloo Gobi has 80 kcal and 2 g protein, while Potato has 68 kcal and 1.6 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 Potato 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.