Bhindi Masala Calories & Nutrition

Bhindi Masala has 94 calories per 1 katori (94 kcal per 100 g)

Vegetables
94 kcal

Bhindi Masala Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g standard 100 g 94 kcal 2.1 g 3.9 g 7.7 g
1 katori 150 g 141 kcal 3.2 g 5.9 g 11.6 g
1 bowl 200 g 189 kcal 4.2 g 7.8 g 15.4 g
2 katori 300 g 283 kcal 6.3 g 11.7 g 23.1 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Bhindi Masala (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 94 kcal 94 kcal 5%
Protein 2.1 g 2.1 g 4%
Carbohydrates 3.9 g 3.9 g 1%
Fat 7.7 g 7.7 g 12%
Fiber 4.1 g 4.1 g 16%
Sugar 0.5 g 0.5 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 2.1 g · 9%
Carbs 3.9 g · 17%
Fat 7.7 g · 74%
Burn it off

Minutes of activity to burn 94 kcal (70 kg adult):

Brisk walking 20 min
Cycling 13 min
Running 10 min
Yoga 27 min

Is Bhindi Masala good for weight loss?

Yes — a good choice

Bhindi Masala carries roughly 94 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 4.1 g per 100 g) slows digestion and steadies appetite between meals. 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 Bhindi Masala good for muscle gain?

Mainly an energy food

Bhindi Masala provides about 2.1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.2 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.

Frequently asked questions about Bhindi Masala

100 g (100 g) contains approximately 94 calories, along with 2.1 g protein, 3.9 g carbohydrates and 7.7 g fat.

100 g of Bhindi Masala contains about 94 calories, 2.1 g protein, 3.9 g carbs and 7.7 g fat.

2 katori works out to roughly 283 calories and 6.3 g of protein in total.

Yes — a good choice. Bhindi Masala carries roughly 94 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 4.1 g per 100 g) slows digestion and steadies appetite between meals. 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.

Bhindi Masala contains about 2.1 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.

Bhindi Masala provides roughly 3.9 g of carbohydrates and 0.5 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.

For a 70 kg adult, burning the roughly 94 calories in 100 g of bhindi masala takes brisk walking for about 20 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 27 minutes.

Compare Bhindi Masala with other foods

Bhindi Masala vs Aloo Gobi Bhindi Masala vs Baingan Bharta

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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: 28 August 2026

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