How many calories in mixed vegetable sabzi?
80–200 kcal
A katori of dry vegetable sabzi is usually 80–200 calories. Vegetables contribute remarkably little; almost the entire range is the cooking oil.
By serving
Serving by serving.
Ranges rather than single numbers. Home cooking has no standard serving, and the same dish made in two kitchens genuinely differs by this much — a single figure would be false precision.
| Serving | Calories |
|---|---|
| 1 katori, dry sabzi | 80–160 |
| 1 katori, gravy sabzi | 150–250 |
| 1 katori, aloo or potato-based | 150–250 |
| Per 100 g, dry | 60–120 |
Per one katori of dry sabzi: 2–4 g protein · 10–18 g carbs · 6–12 g fat
Why the range
What moves this number.
If you want a better estimate than the table gives, these are the things worth paying attention to. Everything else is noise by comparison.
- Oil. This is the whole story. Each teaspoon is about 40 calories, and a sabzi for four might take three or four teaspoons. The vegetables underneath rarely exceed 60 calories a serving.
- Which vegetable. Bhindi, lauki, cabbage and beans are very light. Potato, peas and sweetcorn are several times heavier for the same volume.
- Dry or gravy. A gravy base adds onion, tomato and more oil — usually 60–100 calories a serving.
- Coconut or peanut. Common in western and southern preparations, and worth 40–80 calories a serving.
Logging it
You do not need this table every day.
Looking a number up works once. Doing it for every item of every meal is the reason most people stop tracking within a fortnight.
BetterCal has no database to search. Say or type the meal the way you would describe it to a person — "mixed vegetable sabzi and dal" — and it is logged with calories and macros in one go. If your version differs from the estimate, correct it once and it remembers, so over a few weeks the numbers converge on your kitchen rather than an average of everyone else's.
Frequently asked questions
How many calories in one katori of sabzi?
Around 80–160 for a dry preparation and 150–250 with gravy or potato. The cooking oil accounts for most of the difference, not the vegetables.
Which sabzi is lowest in calories?
Lauki, bhindi, cabbage, beans and any leafy green, cooked with a measured spoon of oil. Potato, peas and sweetcorn based sabzis are the heaviest.
Do vegetables have many calories?
Almost none by themselves — a full katori of cooked non-starchy vegetables is often under 60 calories. What makes a sabzi calorie-dense is the fat it was cooked in.
Why is this a range and not one number?
Because the honest answer is a range. Serving sizes are not standardised and cooking fat varies enormously between kitchens. A single confident figure would be more convenient and less true. See how accurate calorie estimates really are.
Do I need to weigh food to track it properly?
No. Weighing improves precision that you mostly do not need — being consistently within 10% is enough to lose or gain weight predictably. The easiest way to track calories covers the method.
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