Aloo ki Sabzi vs Palak Mushroom

Per 100 g, Aloo ki Sabzi has 89 kcal and 1.5 g protein, while Palak Mushroom has 47 kcal and 1.9 g protein.

Aloo ki Sabzi

89
kcal per 100 g
1.5 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 ki Sabzi Palak Mushroom Difference
Calories Fewer calories for the same weight 89 kcal 47 kcal better 47%
Protein More protein helps with fullness and muscle 1.5 g 1.9 g better 21%
Carbs Lower carbs suits low-carb and diabetic diets 10.4 g 2.9 g better 72%
Fat Lower fat means lower calorie density 4.5 g 2.9 g better 36%
Fiber More fibre improves fullness and digestion 2.4 g 2.3 g about the same
Sugar Less sugar means a gentler blood-sugar response 1.6 g 1 g better 38%
"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 89 for Aloo ki Sabzi — about 47% 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?

Palak Mushroom

Palak Mushroom is the stronger protein source, with 1.9 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 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo ki Sabzi vs Palak Mushroom — common questions

Aloo ki Sabzi has more calories — about 89 kcal per 100 g compared with 47 kcal for Palak Mushroom.

Palak Mushroom has more protein — 1.9 g per 100 g against 1.5 g for Aloo ki Sabzi.

Palak Mushroom is the lighter choice at 47 kcal per 100 g against 89 for Aloo ki Sabzi — about 47% 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.

Palak Mushroom is the stronger protein source, with 1.9 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 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 137 kcal and 3.4 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 ki Sabzi has 89 kcal and 1.5 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 ki Sabzi nutrition & serving sizes
Full Palak Mushroom 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.