Pea potato curry (Aloo matar)
Also called: aloo matar, aloo matar sabzi, pea potato curry, aloo matar curry, aloo matar ki sabzi, aloo matar gravy, alu matar
Aloo matar is that homely North Indian curry that feels right at home with roti, poori, or even a simple bowl of rice. Soft potatoes, sweet green peas, and a tomato-onion masala make it taste comforting, thoda chatpata, and very satisfying — the kind of sabzi you’ll see in lunchboxes, office tiffins, and mom’s quick weekday dinner.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 181.6 kcal | 100.9 kcal |
| Protein | 6.3g | 3.5g |
| Carbohydrates | 17.5g | 9.7g |
| Fat | 9.2g | 5.1g |
| Fiber | 6.5g | 3.6g |
| Sugar | 3.4g | 1.9g |
| Micronutrients (per 100g) | ||
| Sodium | 154.83 mg | |
| Calcium | 21.1 mg | |
| Iron | 1.02 mg | |
| Vitamin C | 70.01 mg | |
| Folate | 88.11 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Aloo matar is quite kind to the gut because peas bring a good amount of fiber — about 6.5g per bowl — which helps keep digestion moving and supports regularity. The tomato, onion, ginger, garlic, and green chilli add natural compounds that can stimulate digestive juices and make the curry feel less heavy than a plain potato dish. It also gives a nice hit of vitamin C and folate, which are useful when your meals are mostly grain-based. Small tip: pair it with phulka or rice and a bowl of curd if your stomach likes a little cooling along with the masala.
Frequently Asked Questions
Is aloo matar good for weight loss?
It can fit into a weight-loss meal because one bowl has about 181.6 kcal and 6.5g fiber, so it is filling for the calories. But the 15g added fat in the recipe means portion size matters — keep it to one bowl and pair it with roti, not extra fried sides.
How many calories are in 1 bowl of aloo matar?
One serving of aloo matar, about 180g, has around 181.6 calories. It also gives 6.3g protein, 17.5g carbs, 9.2g fat, and 6.5g fiber.
Can diabetics eat aloo matar?
Yes, but with some planning, because the potato adds starch while peas and fiber help slow things down a bit. A bowl has 17.5g carbs and 6.5g fiber, so it is better to eat it with roti or salad, and avoid very large portions or extra rice.
Is aloo matar healthy for daily lunch?
Yes, it can be a decent everyday sabzi because it gives fiber, some protein, vitamin C, and folate. The sodium is about 154.8mg per 100g, so homemade versions are usually a better choice than restaurant-style ones with more salt and oil.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.