Aloo Matar vs Matar ki Sabzi

Per 100 g, Aloo Matar has 101 kcal and 3.5 g protein, while Matar ki Sabzi has 103 kcal and 4.5 g protein.

Aloo Matar

101
kcal per 100 g
3.5 g protein

Matar ki Sabzi

103
kcal per 100 g
4.5 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 Matar ki Sabzi Difference
Calories Fewer calories for the same weight 101 kcal 103 kcal about the same
Protein More protein helps with fullness and muscle 3.5 g 4.5 g better 22%
Carbs Lower carbs suits low-carb and diabetic diets 9.7 g 9.2 g better 5%
Fat Lower fat means lower calorie density 5.1 g 5.1 g about the same
Fiber More fibre improves fullness and digestion 3.6 g 4.5 g better 20%
Sugar Less sugar means a gentler blood-sugar response 1.9 g better 2 g 5%
"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 Matar and Matar ki Sabzi land within a few percent of each other on calories (101 vs 103 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Matar ki Sabzi carries more fibre.

Which is better for muscle gain?

Matar ki Sabzi

Matar ki Sabzi is the stronger protein source, with 4.5 g per 100 g against 3.5 g for Aloo Matar. To match that from Aloo Matar 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 Matar vs Matar ki Sabzi — common questions

Matar ki Sabzi has more calories — about 103 kcal per 100 g compared with 101 kcal for Aloo Matar.

Matar ki Sabzi has more protein — 4.5 g per 100 g against 3.5 g for Aloo Matar.

Aloo Matar and Matar ki Sabzi land within a few percent of each other on calories (101 vs 103 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Matar ki Sabzi carries more fibre.

Matar ki Sabzi is the stronger protein source, with 4.5 g per 100 g against 3.5 g for Aloo Matar. To match that from Aloo Matar 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 203 kcal and 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 Matar has 101 kcal and 3.5 g protein, while Matar ki Sabzi has 103 kcal and 4.5 g protein.
Full Aloo Matar nutrition & serving sizes
Full Matar 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.