Aloo Shimla Mirch vs Kundru

Per 100 g, Aloo Shimla Mirch has 125 kcal and 1.4 g protein, while Kundru has 18 kcal and 1.3 g protein.

Aloo Shimla Mirch

125
kcal per 100 g
1.4 g protein

Kundru

18
kcal per 100 g
1.3 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 Shimla Mirch Kundru Difference
Calories Fewer calories for the same weight 125 kcal 18 kcal better 86%
Protein More protein helps with fullness and muscle 1.4 g better 1.3 g 7%
Carbs Lower carbs suits low-carb and diabetic diets 8.7 g 2.2 g better 75%
Fat Lower fat means lower calorie density 9.3 g 0.2 g better 98%
Fiber More fibre improves fullness and digestion 2 g 3.1 g better 36%
Sugar Less sugar means a gentler blood-sugar response 0.5 g better 1 g 50%
"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?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 125 for Aloo Shimla Mirch — about 86% fewer calories for the same weight on your plate. That does not make Aloo Shimla Mirch a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Shimla Mirch

Aloo Shimla Mirch is the stronger protein source, with 1.4 g per 100 g against 1.3 g for Kundru. To match that from Kundru you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Kundru is more efficient per calorie (7.2 g of protein per 100 kcal against 1.1 g), so it is the better pick if you are also holding calories down.

Aloo Shimla Mirch vs Kundru — common questions

Aloo Shimla Mirch has more calories — about 125 kcal per 100 g compared with 18 kcal for Kundru.

Aloo Shimla Mirch has more protein — 1.4 g per 100 g against 1.3 g for Kundru.

Kundru is the lighter choice at 18 kcal per 100 g against 125 for Aloo Shimla Mirch — about 86% fewer calories for the same weight on your plate. That does not make Aloo Shimla Mirch a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Shimla Mirch is the stronger protein source, with 1.4 g per 100 g against 1.3 g for Kundru. To match that from Kundru you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Kundru is more efficient per calorie (7.2 g of protein per 100 kcal against 1.1 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 143 kcal and 2.7 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 Kundru has the edge, mainly on calorie density. Per 100 g, Aloo Shimla Mirch has 125 kcal and 1.4 g protein, while Kundru has 18 kcal and 1.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Shimla Mirch nutrition & serving sizes
Full Kundru 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.