Aloo ki Sabzi vs Red & Yellow Bell Pepper

Per 100 g, Aloo ki Sabzi has 89 kcal and 1.5 g protein, while Red & Yellow Bell Pepper has 19 kcal and 1.4 g protein.

Aloo ki Sabzi

89
kcal per 100 g
1.5 g protein

Red & Yellow Bell Pepper

19
kcal per 100 g
1.4 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 Red & Yellow Bell Pepper Difference
Calories Fewer calories for the same weight 89 kcal 19 kcal better 79%
Protein More protein helps with fullness and muscle 1.5 g better 1.4 g 7%
Carbs Lower carbs suits low-carb and diabetic diets 10.4 g 2 g better 81%
Fat Lower fat means lower calorie density 4.5 g 0.4 g better 91%
Fiber More fibre improves fullness and digestion 2.4 g better 2.2 g 8%
Sugar Less sugar means a gentler blood-sugar response 1.6 g 0.9 g better 44%
"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?

Red & Yellow Bell Pepper

Red & Yellow Bell Pepper is the lighter choice at 19 kcal per 100 g against 89 for Aloo ki Sabzi — about 79% fewer calories for the same weight on your plate. That does not make Aloo ki Sabzi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo ki Sabzi

Aloo ki Sabzi is the stronger protein source, with 1.5 g per 100 g against 1.4 g for Red & Yellow Bell Pepper. To match that from Red & Yellow Bell Pepper 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: Red & Yellow Bell Pepper is more efficient per calorie (7.4 g of protein per 100 kcal against 1.7 g), so it is the better pick if you are also holding calories down.

Aloo ki Sabzi vs Red & Yellow Bell Pepper — common questions

Aloo ki Sabzi has more calories — about 89 kcal per 100 g compared with 19 kcal for Red & Yellow Bell Pepper.

Aloo ki Sabzi has more protein — 1.5 g per 100 g against 1.4 g for Red & Yellow Bell Pepper.

Red & Yellow Bell Pepper is the lighter choice at 19 kcal per 100 g against 89 for Aloo ki Sabzi — about 79% fewer calories for the same weight on your plate. That does not make Aloo ki Sabzi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo ki Sabzi is the stronger protein source, with 1.5 g per 100 g against 1.4 g for Red & Yellow Bell Pepper. To match that from Red & Yellow Bell Pepper 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: Red & Yellow Bell Pepper is more efficient per calorie (7.4 g of protein per 100 kcal against 1.7 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 108 kcal and 2.9 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 Red & Yellow Bell Pepper has the edge, mainly on calorie density. Per 100 g, Aloo ki Sabzi has 89 kcal and 1.5 g protein, while Red & Yellow Bell Pepper has 19 kcal and 1.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo ki Sabzi nutrition & serving sizes
Full Red & Yellow Bell Pepper 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.