Potato cauliflower (Aloo gobhi)
Also called: aloo gobhi, aloo gobi, aloo-phoolgobhi, aloo gobhi sabzi, aloo gobi sabji, aloo gobhi ki sabzi, aloo gobhiy
Aloo gobhi is that classic North Indian sabzi that smells like home the moment it hits the tadka. Soft potato and tender cauliflower get coated in ginger, haldi, garam masala, and a little chilli — perfect with roti, paratha, or even in a tiffin with dal and rice.
Per 1 bowl (180g)
Nutrition Facts
| Nutrient | Per bowl (180g) | Per 100g |
|---|---|---|
| Calories | 191.2 kcal | 106.2 kcal |
| Protein | 3.4g | 1.9g |
| Carbohydrates | 10.8g | 6g |
| Fat | 14.6g | 8.1g |
| Fiber | 5.4g | 3g |
| Sugar | 0.7g | 0.4g |
| Micronutrients (per 100g) | ||
| Sodium | 254.76 mg | |
| Calcium | 22.87 mg | |
| Iron | 1.07 mg | |
| Vitamin C | 61.11 mg | |
| Folate | 55.94 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Aloo gobhi brings a decent 5.4g fiber per bowl, mostly from cauliflower, so it can support smoother digestion and keep you full a bit longer. Cauliflower also gives vitamin C and folate, which are nice for gut lining support and overall cell repair, while ginger and spices like haldi and garam masala can feel warming and may help with bloating after a heavy meal. The one thing to notice is the 15g fat used per serving — if your stomach feels heavy with oily sabzi, try making it with less oil and a little extra ginger so it stays tasty but sits lighter.
Frequently Asked Questions
Is aloo gobhi good for weight loss?
Yes, if the oil is controlled. One bowl has about 191 kcal and 5.4g fiber, so it can fit well in a weight-loss meal with roti or salad. The potatoes add carbs, so portion size matters.
How many calories are in 1 bowl of aloo gobhi?
One bowl (180g) has about 191.2 kcal. Most of the calories come from the 15g fat used in the sabzi, not just the vegetables.
Can diabetics eat aloo gobhi?
Yes, but keep the potato portion in check. This serving has 10.8g carbs, and cauliflower helps slow the meal down a bit with 5.4g fiber. Pair it with roti made from whole wheat and avoid extra gravy or oil.
Is aloo gobhi good for acidity or bloating?
It can suit some people because of ginger and cumin-style spices, which may feel soothing. But if it is made very oily or extra spicy, it may trigger heaviness or acidity in sensitive stomachs. A lighter tadka usually works better.
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.