How healthy is aloo gobi?
Is aloo gobi healthy? Yes, for most people. Aloo gobi scores 78/100 on the HowHealthyIs Score: 100 g provides 87 kcal, 35 mg vitamin C and 2.4 g fiber. Aloo gobi is potatoes and cauliflower stir-cooked with turmeric, cumin and ginger: a vegan side that is high in vitamin C and potassium and fairly light for a curry. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Aloo gobi ranks higher than 78% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C44%
- Fiber10%
- Potassium9%
- Vitamin E7%
- Iron6%
- Magnesium6%
- Protein5%
- Calcium2%
- Vitamin A2%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium14%
Raw NRF9.3: 92 minus 16 = 75. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in aloo gobi?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 87 kcal | 174 kcal | |
| Protein | 2.1 g | 4.3 g | 9% |
| Carbohydrates | 11 g | 23 g | 8% |
| Fiber | 2.4 g | 4.8 g | 17% |
| Sugars | 2.1 g | 4.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.2 g | 8.3 g | 11% |
| Saturated fat | 0.4 g | 0.8 g | 4% |
| Omega-3 fats | 0.4 g | 0.7 g | |
| Vitamins | |||
| Vitamin A | 12 µg | 25 µg | 3% |
| Vitamin C | 35 mg | 70 mg | 77% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 1.8 mg | 12% |
| Vitamin K | 15 µg | 30 µg | 25% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 38 µg | 75 µg | 19% |
| Minerals | |||
| Calcium | 27 mg | 54 mg | 4% |
| Iron | 1 mg | 2 mg | 11% |
| Potassium | 381 mg | 762 mg | 16% |
| Magnesium | 22 mg | 44 mg | 10% |
| Zinc | 0.3 mg | 0.7 mg | 6% |
| Sodium | 282 mg | 563 mg | 24% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard aloo gobi?
We estimate aloo gobi from this standard recipe (serves 5, about 1055 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 2 potatoes | 400 g |
| 1 small cauliflower | 500 g |
| 1 onion | 100 g |
| 1 tomato | 150 g |
| Oil | 40 g |
| 3 garlic cloves | 10 g |
| Ginger | 10 g |
| 1 green chili | 5 g |
| Cumin seeds | 3 g |
| Turmeric | 2 g |
| Ground coriander | 3 g |
| Chili powder | 2 g |
| Salt | 7 g |
| Fresh coriander | 10 g |
Why is aloo gobi good for you?
- 70 mg vitamin C in 1 serving, 77% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 30 µg vitamin K in 1 serving, 25% of the daily value. Vitamin K contributes to normal blood clotting.
- 75 µg folate in 1 serving, 19% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- A vegetable side alongside dal or a protein dish
- Using up a whole cauliflower
What should you watch out for?
- Some recipes fry the vegetables in much more oil than this.
- On its own it is low in protein.
Similar foods
Aloo gobi is already one of the most nutrient-dense dishes we cover.