Aloo Matar vs Bathua ki Sabzi

Per 100 g, Aloo Matar has 101 kcal and 3.5 g protein, while Bathua ki Sabzi has 91 kcal and 2.3 g protein.

Aloo Matar

101
kcal per 100 g
3.5 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 Matar Bathua ki Sabzi Difference
Calories Fewer calories for the same weight 101 kcal 91 kcal better 10%
Protein More protein helps with fullness and muscle 3.5 g better 2.3 g 34%
Carbs Lower carbs suits low-carb and diabetic diets 9.7 g 3.6 g better 63%
Fat Lower fat means lower calorie density 5.1 g better 7.3 g 30%
Fiber More fibre improves fullness and digestion 3.6 g 3.8 g better 5%
Sugar Less sugar means a gentler blood-sugar response 1.9 g 1.1 g better 42%
"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?

Bathua ki Sabzi

Bathua ki Sabzi is the lighter choice at 91 kcal per 100 g against 101 for Aloo Matar — about 10% fewer calories for the same weight on your plate. That does not make Aloo Matar a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Matar

Aloo Matar is the stronger protein source, with 3.5 g per 100 g against 2.3 g for Bathua ki Sabzi. To match that from Bathua 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 Matar vs Bathua ki Sabzi — common questions

Aloo Matar has more calories — about 101 kcal per 100 g compared with 91 kcal for Bathua ki Sabzi.

Aloo Matar has more protein — 3.5 g per 100 g against 2.3 g for Bathua ki Sabzi.

Bathua ki Sabzi is the lighter choice at 91 kcal per 100 g against 101 for Aloo Matar — about 10% fewer calories for the same weight on your plate. That does not make Aloo Matar a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Matar is the stronger protein source, with 3.5 g per 100 g against 2.3 g for Bathua ki Sabzi. To match that from Bathua 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 191 kcal and 5.8 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.

For most everyday goals Bathua ki Sabzi has the edge, mainly on calorie density. Per 100 g, Aloo Matar has 101 kcal and 3.5 g protein, while Bathua ki Sabzi has 91 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Matar 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.