Aloo Palak vs Brussels Sprouts

Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Brussels Sprouts has 44 kcal and 4.3 g protein.

Aloo Palak

57
kcal per 100 g
1.6 g protein

Brussels Sprouts

44
kcal per 100 g
4.3 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 Palak Brussels Sprouts Difference
Calories Fewer calories for the same weight 57 kcal 44 kcal better 23%
Protein More protein helps with fullness and muscle 1.6 g 4.3 g better 63%
Carbs Lower carbs suits low-carb and diabetic diets 5.9 g 5.1 g better 14%
Fat Lower fat means lower calorie density 2.8 g 0.5 g better 82%
Fiber More fibre improves fullness and digestion 2.1 g 4.3 g better 51%
Sugar Less sugar means a gentler blood-sugar response 0.9 g 0.2 g better 78%
"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?

Brussels Sprouts

Brussels Sprouts is the lighter choice at 44 kcal per 100 g against 57 for Aloo Palak — about 23% fewer calories for the same weight on your plate. That does not make Aloo Palak a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Brussels Sprouts

Brussels Sprouts is the stronger protein source, with 4.3 g per 100 g against 1.6 g for Aloo Palak. To match that from Aloo Palak you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Palak vs Brussels Sprouts — common questions

Aloo Palak has more calories — about 57 kcal per 100 g compared with 44 kcal for Brussels Sprouts.

Brussels Sprouts has more protein — 4.3 g per 100 g against 1.6 g for Aloo Palak.

Brussels Sprouts is the lighter choice at 44 kcal per 100 g against 57 for Aloo Palak — about 23% fewer calories for the same weight on your plate. That does not make Aloo Palak a bad food; it means the portion has to be smaller to fit the same calorie budget.

Brussels Sprouts is the stronger protein source, with 4.3 g per 100 g against 1.6 g for Aloo Palak. To match that from Aloo Palak you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 101 kcal and 5.9 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 Brussels Sprouts has the edge, mainly on calorie density. Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Brussels Sprouts has 44 kcal and 4.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Palak nutrition & serving sizes
Full Brussels Sprouts 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.