Aloo Palak vs Zucchini

Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Zucchini has 19 kcal and 1.2 g protein.

Aloo Palak

57
kcal per 100 g
1.6 g protein

Zucchini

19
kcal per 100 g
1.2 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 Zucchini 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 1.2 g 25%
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 0.5 g better 82%
Fiber More fibre improves fullness and digestion 2.1 g 2.1 g about the same
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?

Zucchini

Zucchini 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 1.2 g for Zucchini. To match that from Zucchini 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. Worth noting the trade-off: Zucchini is more efficient per calorie (6.3 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 Zucchini — common questions

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

Aloo Palak has more protein — 1.6 g per 100 g against 1.2 g for Zucchini.

Zucchini 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 1.2 g for Zucchini. To match that from Zucchini 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. Worth noting the trade-off: Zucchini is more efficient per calorie (6.3 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 2.8 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.

For most everyday goals Zucchini has the edge, mainly on calorie density. Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Zucchini has 19 kcal and 1.2 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 Zucchini 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.