Aloo Palak Calories & Nutrition (आलू पालक)

Aloo Palak has 86 calories per 1 katori (57 kcal per 100 g)

Vegetables Health Rating: 8/10 Best time: Lunch, Dinner
86 kcal

Aloo Palak Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Aloo Palak broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 57 kcal 1.6 g 5.9 g 2.8 g
1 katori standard 150 g 86 kcal 2.4 g 8.9 g 4.2 g
1 bowl 200 g 115 kcal 3.2 g 11.9 g 5.6 g
2 katori 300 g 172 kcal 4.8 g 17.8 g 8.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Aloo Palak to your thali See the total calories of your whole meal.
Nutrition Facts — Aloo Palak (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 86 kcal 57 kcal 4%
Protein 2.4 g 1.6 g 5%
Carbohydrates 8.9 g 5.9 g 3%
Fat 4.2 g 2.8 g 6%
Fiber 3.1 g 2.1 g 12%
Sugar 1.4 g 0.9 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2.4 g · 12%
Carbs 8.9 g · 43%
Fat 4.2 g · 46%
Burn it off

Minutes of activity to burn 86 kcal (70 kg adult):

Brisk walking 18 min
Cycling 12 min
Running 9 min
Yoga 25 min

Is Aloo Palak good for weight loss?

Yes — a good choice

Aloo Palak carries roughly 57 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Aloo Palak good for muscle gain?

Mainly an energy food

Aloo Palak provides about 1.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.8 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Aloo Palak

Cook with 1–2 tsp oil per serving — extra oil and cream add calories fast. Pair with dal, curd or paneer to add protein to the meal.

About Aloo Palak

Potatoes cooked with spinach, garlic and mild spices.

Frequently asked questions about Aloo Palak

1 katori aloo palak (150 g) contains approximately 86 calories, along with 2.4 g protein, 8.9 g carbohydrates and 4.2 g fat.

1 katori aloo palak (150 g) mein lagbhag 86 calorie aur 2.4 g protein hota hai. Isme 8.9 g carbs aur 4.2 g fat bhi hota hai.

1 कटोरी आलू पालक (150 ग्राम) में लगभग 86 कैलोरी और 2.4 ग्राम प्रोटीन होता है। इसमें 8.9 ग्राम कार्बोहाइड्रेट और 4.2 ग्राम फैट भी होता है।

100 g of Aloo Palak contains about 57 calories, 1.6 g protein, 5.9 g carbs and 2.8 g fat.

2 katori works out to roughly 172 calories and 4.8 g of protein in total.

Yes — a good choice. Aloo Palak carries roughly 57 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Aloo Palak contains about 1.6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Aloo Palak provides roughly 5.9 g of carbohydrates and 0.9 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Aloo Palak is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 86 calories in 1 katori aloo palak takes brisk walking for about 18 minutes, or cycling for about 12 minutes, or running for about 9 minutes, or yoga for about 25 minutes.

Compare Aloo Palak with other foods

Aloo Palak vs Aloo Gobi Aloo Palak vs Bhindi Masala Aloo Palak vs Baingan Bharta Aloo Palak vs Kundru Aloo Palak vs Bharwa Baingan

Similar foods in Vegetables

Aloo Gobi

120 kcal

Bhindi Masala

94 kcal

Baingan Bharta

98 kcal

Kundru (Ivy Gourd)

18 kcal

Bharwa Baingan

139 kcal

Brussels Sprouts

44 kcal

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Palak Paneer

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.