Aloo Palak vs Tomato

Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Tomato has 19 kcal and 0.8 g protein.

Aloo Palak

57
kcal per 100 g
1.6 g protein

Tomato

19
kcal per 100 g
0.8 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 Tomato Difference
Calories Fewer calories for the same weight 57 kcal 19 kcal better 67%
Protein More protein helps with fullness and muscle 1.6 g better 0.8 g 50%
Carbs Lower carbs suits low-carb and diabetic diets 5.9 g 3 g better 49%
Fat Lower fat means lower calorie density 2.8 g 0.4 g better 86%
Fiber More fibre improves fullness and digestion 2.1 g better 1.7 g 19%
Sugar Less sugar means a gentler blood-sugar response 0.9 g better 1.6 g 44%
"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?

Tomato

Tomato is the lighter choice at 19 kcal per 100 g against 57 for Aloo Palak — about 67% 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?

Aloo Palak

Aloo Palak is the stronger protein source, with 1.6 g per 100 g against 0.8 g for Tomato. To match that from Tomato you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Tomato is more efficient per calorie (4.2 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Aloo Palak vs Tomato — common questions

Aloo Palak has more calories — about 57 kcal per 100 g compared with 19 kcal for Tomato.

Aloo Palak has more protein — 1.6 g per 100 g against 0.8 g for Tomato.

Tomato is the lighter choice at 19 kcal per 100 g against 57 for Aloo Palak — about 67% 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.

Aloo Palak is the stronger protein source, with 1.6 g per 100 g against 0.8 g for Tomato. To match that from Tomato you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Tomato is more efficient per calorie (4.2 g of protein per 100 kcal against 2.8 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 76 kcal and 2.4 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 Tomato has the edge, mainly on calorie density. Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Tomato has 19 kcal and 0.8 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 Tomato 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.