Aloo ki Sabzi vs Bathua ki Sabzi

Per 100 g, Aloo ki Sabzi has 89 kcal and 1.5 g protein, while Bathua ki Sabzi has 91 kcal and 2.3 g protein.

Aloo ki Sabzi

89
kcal per 100 g
1.5 g protein

Bathua ki Sabzi

91
kcal per 100 g
2.3 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 ki Sabzi Bathua ki Sabzi Difference
Calories Fewer calories for the same weight 89 kcal 91 kcal about the same
Protein More protein helps with fullness and muscle 1.5 g 2.3 g better 35%
Carbs Lower carbs suits low-carb and diabetic diets 10.4 g 3.6 g better 65%
Fat Lower fat means lower calorie density 4.5 g better 7.3 g 38%
Fiber More fibre improves fullness and digestion 2.4 g 3.8 g better 37%
Sugar Less sugar means a gentler blood-sugar response 1.6 g 1.1 g better 31%
"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?

Too close to call

Aloo ki Sabzi and Bathua ki Sabzi land within a few percent of each other on calories (89 vs 91 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bathua ki Sabzi carries more fibre.

Which is better for muscle gain?

Bathua ki Sabzi

Bathua ki Sabzi is the stronger protein source, with 2.3 g per 100 g against 1.5 g for Aloo ki Sabzi. To match that from Aloo ki Sabzi 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 ki Sabzi vs Bathua ki Sabzi — common questions

Bathua ki Sabzi has more calories — about 91 kcal per 100 g compared with 89 kcal for Aloo ki Sabzi.

Bathua ki Sabzi has more protein — 2.3 g per 100 g against 1.5 g for Aloo ki Sabzi.

Aloo ki Sabzi and Bathua ki Sabzi land within a few percent of each other on calories (89 vs 91 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bathua ki Sabzi carries more fibre.

Bathua ki Sabzi is the stronger protein source, with 2.3 g per 100 g against 1.5 g for Aloo ki Sabzi. To match that from Aloo ki Sabzi 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 180 kcal and 3.8 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Aloo ki Sabzi has 89 kcal and 1.5 g protein, while Bathua ki Sabzi has 91 kcal and 2.3 g protein.
Full Aloo ki Sabzi nutrition & serving sizes
Full Bathua ki Sabzi nutrition & serving sizes

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.