Capsicum is 20 calories per 100g raw. That makes shimla mirch sabzi one of the lightest things you can put on an Indian plate. At 100 calories per bowl, it costs less than a single roti (72 cal) in calorie terms. Crunchy, colourful, and genuinely low-calorie. The only vegetable where you can eat a large portion without guilt.
- Full calorie breakdown
- How shimla mirch (capsicum) compares to roti
- Is shimla mirch (capsicum) good for weight loss?
- How shimla mirch (capsicum) fits in your daily calories
- Who should (and shouldn't) eat shimla mirch (capsicum) regularly
- How to reduce calories when eating shimla mirch (capsicum)
- Frequently asked questions
Shimla Mirch (Capsicum) is genuinely one of the smarter choices in Indian food if you’re watching calories. But the calorie count changes significantly with size, preparation, and what you add to it. Here’s the full picture so you can make it work for your goals.
Protein: 3g · Carbs: 10g · Fat: 5g · Fibre: 3g
Full calorie breakdown
The calorie count for shimla mirch (capsicum) varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Shimla mirch sabzi (stir fry) | 200g | 80-110 | 3g |
| Bharwan shimla mirch (stuffed) | 200g | 130-160 | 4g |
| Capsicum + onion stir fry | 200g | 110-130 | 3g |
| Capsicum in salad (raw) | 50g | 10 | 0.5g |
| Shimla mirch (restaurant) | 200g | 150-200 | 3g |
| Cabbage sabzi (comparison) | 200g | 100 | 3g |
| Bhindi (comparison) | 200g | 150 | 3.5g |
The gap between Capsicum in salad (raw) (10 cal) and Shimla mirch (restaurant) (150 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 shimla mirch (capsicum) compares to roti
Calorie-wise, shimla mirch (capsicum) (100 cal) is close to a regular roti (72 cal). The practical difference is small enough that you can swap them based on preference without impacting your diet.
Is shimla mirch (capsicum) good for weight loss?
Yes. Shimla Mirch (Capsicum) is a reasonable choice for weight loss. At 100 calories per serving with 3g protein and 3g fibre, it provides decent nutrition without breaking your calorie budget. The fibre helps with satiety, meaning you feel fuller for longer.
What makes it particularly useful: extremely low calorie (20 cal/100g), vitamin C rich, crunchy texture provides satiety, cooks fast, versatile. This combination of moderate calories and genuine nutritional value is exactly what sustainable Indian dieting looks like.
On a 1,500-calorie diet, you can comfortably include shimla mirch (capsicum) at 1 to 2 meals. Pair it with a protein source like dal or paneer, and you have a balanced plate that fits your target without feeling like a compromise.
Related: Rice Calories Per 100g – Raw, Cooked & Every Type
Shimla Mirch (Capsicum) at 100 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How shimla mirch (capsicum) fits in your daily calories
Here’s what including shimla mirch (capsicum) looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 8% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 7% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 5% of your budget. Plenty of room for other meals and snacks.
Who should (and shouldn’t) eat shimla mirch (capsicum) regularly
Good choice for: extremely low calorie (20 cal/100g), vitamin C rich, crunchy texture provides satiety, cooks fast, versatile. If any of these apply to you, including shimla mirch (capsicum) in your weekly rotation makes nutritional sense beyond just calories.
For most people eating a normal Indian diet, shimla mirch (capsicum) 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 shimla mirch (capsicum)
Stir fry on high heat, minimal oil. Capsicum cooks in 3-4 minutes on high heat. The quick cooking means less oil absorption. 200g capsicum + 1 tsp oil: 100 cal. Perfect sabzi.
Stuffed capsicum is still light. Bharwan shimla mirch (stuffed with potato-spice mix): 130-160 cal per serving. Even the stuffed version is lighter than most regular sabzis.
Add to everything. Dice capsicum into aloo gobi, mix veg, dal, eggs. It adds volume, colour, and crunch at negligible calorie cost. 50g capsicum adds only 10 calories.
Raw in salads. Sliced capsicum in salad: 10 cal per 50g. The crunch substitutes for papad (90 cal) as a meal accompaniment. Same satisfying crunch, 90% fewer calories.
Frequently asked questions
Includes shimla mirch (capsicum) and all your favourite foods. Calorie-counted, portion-controlled, actually enjoyable.
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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.