Aloo Matar vs Bhindi Masala

Per 100 g, Aloo Matar has 101 kcal and 3.5 g protein, while Bhindi Masala has 94 kcal and 2.1 g protein.

Aloo Matar

101
kcal per 100 g
3.5 g protein

Bhindi Masala

94
kcal per 100 g
2.1 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 Bhindi Masala Difference
Calories Fewer calories for the same weight 101 kcal 94 kcal better 6%
Protein More protein helps with fullness and muscle 3.5 g better 2.1 g 40%
Carbs Lower carbs suits low-carb and diabetic diets 9.7 g 3.9 g better 60%
Fat Lower fat means lower calorie density 5.1 g better 7.7 g 34%
Fiber More fibre improves fullness and digestion 3.6 g 4.1 g better 12%
Sugar Less sugar means a gentler blood-sugar response 1.9 g 0.5 g better 74%
"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?

Bhindi Masala

Bhindi Masala is the lighter choice at 94 kcal per 100 g against 101 for Aloo Matar — about 6% 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 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Matar vs Bhindi Masala — common questions

Aloo Matar has more calories — about 101 kcal per 100 g compared with 94 kcal for Bhindi Masala.

Aloo Matar has more protein — 3.5 g per 100 g against 2.1 g for Bhindi Masala.

Bhindi Masala is the lighter choice at 94 kcal per 100 g against 101 for Aloo Matar — about 6% 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 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 195 kcal and 5.6 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 Bhindi Masala has the edge, mainly on calorie density. Per 100 g, Aloo Matar has 101 kcal and 3.5 g protein, while Bhindi Masala has 94 kcal and 2.1 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 Bhindi Masala 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.