Bhindi Masala vs Spinach

Per 100 g, Bhindi Masala has 94 kcal and 2.1 g protein, while Spinach has 24 kcal and 2.1 g protein.

Bhindi Masala

94
kcal per 100 g
2.1 g protein

Spinach

24
kcal per 100 g
2.1 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 Bhindi Masala Spinach Difference
Calories Fewer calories for the same weight 94 kcal 24 kcal better 75%
Protein More protein helps with fullness and muscle 2.1 g 2.1 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 3.9 g 2 g better 49%
Fat Lower fat means lower calorie density 7.7 g 0.6 g better 92%
Fiber More fibre improves fullness and digestion 4.1 g better 2.4 g 42%
Sugar Less sugar means a gentler blood-sugar response 0.5 g 0.2 g better 60%
"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?

Spinach

Spinach is the lighter choice at 24 kcal per 100 g against 94 for Bhindi Masala — about 75% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Spinach

Both carry a similar amount of protein (2.1 g and 2.1 g per 100 g), so Spinach takes it on the calorie cost — 8.8 g of protein per 100 kcal against 2.2 g. You get the same protein for less of your daily budget.

Bhindi Masala vs Spinach — common questions

Bhindi Masala has more calories — about 94 kcal per 100 g compared with 24 kcal for Spinach.

They are close. Bhindi Masala has 2.1 g and Spinach has 2.1 g of protein per 100 g.

Spinach is the lighter choice at 24 kcal per 100 g against 94 for Bhindi Masala — about 75% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (2.1 g and 2.1 g per 100 g), so Spinach takes it on the calorie cost — 8.8 g of protein per 100 kcal against 2.2 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 118 kcal and 4.2 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 Spinach has the edge, mainly on calorie density. Per 100 g, Bhindi Masala has 94 kcal and 2.1 g protein, while Spinach has 24 kcal and 2.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bhindi Masala nutrition & serving sizes
Full Spinach 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.