Baingan Bharta vs Matar ki Sabzi

Per 100 g, Baingan Bharta has 65 kcal and 1.4 g protein, while Matar ki Sabzi has 103 kcal and 4.5 g protein.

Baingan Bharta

65
kcal per 100 g
1.4 g protein

Matar ki Sabzi

103
kcal per 100 g
4.5 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 Baingan Bharta Matar ki Sabzi Difference
Calories Fewer calories for the same weight 65 kcal better 103 kcal 37%
Protein More protein helps with fullness and muscle 1.4 g 4.5 g better 69%
Carbs Lower carbs suits low-carb and diabetic diets 4.4 g better 9.2 g 52%
Fat Lower fat means lower calorie density 4.5 g better 5.1 g 12%
Fiber More fibre improves fullness and digestion 3.3 g 4.5 g better 27%
Sugar Less sugar means a gentler blood-sugar response 1.8 g better 2 g 10%
"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?

Baingan Bharta

Baingan Bharta is the lighter choice at 65 kcal per 100 g against 103 for Matar ki Sabzi — about 37% fewer calories for the same weight on your plate. That does not make Matar ki Sabzi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Matar ki Sabzi

Matar ki Sabzi is the stronger protein source, with 4.5 g per 100 g against 1.4 g for Baingan Bharta. To match that from Baingan Bharta you would have to eat roughly 3.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baingan Bharta vs Matar ki Sabzi — common questions

Matar ki Sabzi has more calories — about 103 kcal per 100 g compared with 65 kcal for Baingan Bharta.

Matar ki Sabzi has more protein — 4.5 g per 100 g against 1.4 g for Baingan Bharta.

Baingan Bharta is the lighter choice at 65 kcal per 100 g against 103 for Matar ki Sabzi — about 37% fewer calories for the same weight on your plate. That does not make Matar ki Sabzi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Matar ki Sabzi is the stronger protein source, with 4.5 g per 100 g against 1.4 g for Baingan Bharta. To match that from Baingan Bharta you would have to eat roughly 3.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 168 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 Baingan Bharta has the edge, mainly on calorie density. Per 100 g, Baingan Bharta has 65 kcal and 1.4 g protein, while Matar ki Sabzi has 103 kcal and 4.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Baingan Bharta nutrition & serving sizes
Full Matar ki Sabzi nutrition & serving sizes

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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.