Aloo Palak vs Chaulai

Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Chaulai has 31 kcal and 3.3 g protein.

Aloo Palak

57
kcal per 100 g
1.6 g protein

Chaulai

31
kcal per 100 g
3.3 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 Chaulai Difference
Calories Fewer calories for the same weight 57 kcal 31 kcal better 46%
Protein More protein helps with fullness and muscle 1.6 g 3.3 g better 52%
Carbs Lower carbs suits low-carb and diabetic diets 5.9 g 2.3 g better 61%
Fat Lower fat means lower calorie density 2.8 g 0.7 g better 75%
Fiber More fibre improves fullness and digestion 2.1 g 4.4 g better 52%
Sugar Less sugar means a gentler blood-sugar response 0.9 g 0.3 g better 67%
"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?

Chaulai

Chaulai is the lighter choice at 31 kcal per 100 g against 57 for Aloo Palak — about 46% 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?

Chaulai

Chaulai is the stronger protein source, with 3.3 g per 100 g against 1.6 g for Aloo Palak. To match that from Aloo Palak you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Palak vs Chaulai — common questions

Aloo Palak has more calories — about 57 kcal per 100 g compared with 31 kcal for Chaulai.

Chaulai has more protein — 3.3 g per 100 g against 1.6 g for Aloo Palak.

Chaulai is the lighter choice at 31 kcal per 100 g against 57 for Aloo Palak — about 46% 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.

Chaulai is the stronger protein source, with 3.3 g per 100 g against 1.6 g for Aloo Palak. To match that from Aloo Palak you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 88 kcal and 4.9 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 Chaulai has the edge, mainly on calorie density. Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Chaulai has 31 kcal and 3.3 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 Chaulai 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.