Calories in Aloo Matar — Dry, Curry & With Roti

Aloo matar is the quintessential weeknight sabzi. Potato and peas in a tomato-onion gravy. At 190 calories per bowl, it sits between the lighter sabzis like palak (120 cal) and heavier ones like matar paneer (250 cal). Not a weight loss star, but not a diet breaker either. The portion and the oil decide everything.

This is the complete calorie breakdown for aloo matar. Every variant, every preparation method, every portion size that matters in an Indian kitchen. No generic database numbers. Real Indian servings, honestly measured.

Full calorie breakdown

The calorie count for aloo matar varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.

The gap between Matar sabzi (peas only) (110 cal) and Aloo matar + 2 rotis (310 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.

How aloo matar compares to roti

One serving of aloo matar (190 cal) is roughly 2.6x a plain roti (72 cal). Not dramatically different, but the gap adds up over multiple servings. Two aloo matar = roughly 5.2 rotis in calorie terms.

Is aloo matar good for weight loss?

Aloo Matar at 190 calories is neither particularly light nor particularly heavy. It’s a moderate-calorie Indian food that fits comfortably in most diet plans when portion-controlled.

On a 1,500-calorie diet, one serving of aloo matar takes up about 13% of your daily budget. That leaves room for two other proper meals and a snack or two. Not restrictive at all.

The 5g protein per serving is a bonus. Protein helps with satiety, meaning you’re less likely to reach for snacks an hour after eating. For a carb-heavy Indian food, that’s a better protein showing than most.

How aloo matar fits in your daily calories

Here’s what including aloo matar looks like at different calorie targets:

1200 cal/day (Aggressive weight loss): Easy fit. Only 16% of your budget. Plenty of room for other meals and snacks.

1500 cal/day (Steady weight loss): Easy fit. Only 13% of your budget. Plenty of room for other meals and snacks.

2000 cal/day (Maintenance): Easy fit. Only 10% of your budget. Plenty of room for other meals and snacks.

Best time to eat aloo matar

At 190 calories, aloo matar fits comfortably in any main meal. Breakfast, lunch, or dinner, it does not matter. What matters is what you eat alongside it. Pair with protein, add vegetables, and the meal is balanced regardless of timing.

Who should (and shouldn’t) eat aloo matar regularly

Good choice for: filling, cheap, easy to cook, peas add protein and fibre. If any of these apply to you, including aloo matar in your weekly rotation makes nutritional sense beyond just calories.

Be careful if: You are on a strict calorie deficit. The issue with aloo matar is potato adds starch and calories, most cooks use generous oil. This does not mean ‘never eat it.’ It means ‘account for it when you do.’

For most people eating a normal Indian diet, aloo matar is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.

How to reduce calories when eating aloo matar

More matar, less aloo. Peas: 81 cal/100g with 5g protein. Potato: 97 cal/100g with 2g protein. A peas-heavy aloo matar: 160 cal. Potato-heavy: 220 cal. Same dish, different proportions, different outcome.

Dry is lighter than gravy. Dry aloo matar (sukhi sabzi): 160-180 cal. Curry with tomato-onion gravy: 190-230 cal. The gravy means more oil.

Skip the potato entirely for a diet version. Matar sabzi (peas only) with tomato and spices: 120 cal per bowl with 6g protein. All the flavour of aloo matar without the potato calories.

One bowl with 2 rotis = proper dinner. Aloo matar (190 cal) + 2 rotis (144 cal) = 334 cal. Add curd (60 cal) and you have a 394-cal dinner. Well within any diet budget.

Frequently asked questions

Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.