Vegetables are the cheapest way to make a meal bigger without making it heavier. These are the Indian sabzis and cooked vegetables with the fewest calories per 100 g. Top pick: Kimchi, with 23 kcal per 100 g.
| # | Food | Calories / 100 g | Typical serving |
|---|---|---|---|
| 1 | Kimchi | 23 kcal | 1 katori (100 g): 23 kcal |
| 2 | Bathua Saag | 65 kcal | 1 bowl (150 g): 98 kcal |
| 3 | Chaulai Sabzi | 70 kcal | 1 bowl (150 g): 105 kcal |
| 4 | Lauki Sabzi | 75 kcal | 1 katori (150 g): 113 kcal |
| 5 | Patta Gobhi Gajar | 75 kcal | 1 bowl (150 g): 113 kcal |
| 6 | Tori Sabzi | 75 kcal | 1 bowl (150 g): 113 kcal |
| 7 | Parwal Sabzi | 80 kcal | 1 bowl (150 g): 120 kcal |
| 8 | Gajar Gobhi Matar | 85 kcal | 1 bowl (150 g): 128 kcal |
| 9 | Gobhi Matar | 85 kcal | 1 bowl (150 g): 128 kcal |
| 10 | Patta Gobhi Matar | 85 kcal | 1 bowl (150 g): 128 kcal |
| 11 | Tinda Masala | 85 kcal | 1 bowl (150 g): 128 kcal |
| 12 | Aloo Lauki | 90 kcal | 1 bowl (150 g): 135 kcal |
| 13 | Aloo Tori | 90 kcal | 1 bowl (150 g): 135 kcal |
| 14 | Gajar Matar | 90 kcal | 1 bowl (150 g): 135 kcal |
| 15 | Karela Sabzi | 90 kcal | 1 bowl (150 g): 135 kcal |
| 16 | Kaddu / Pumpkin (cooked sabzi) | 92 kcal | 1 bowl (150 g): 138 kcal |
| 17 | Aloo Gajar | 95 kcal | 1 bowl (150 g): 143 kcal |
| 18 | Palak Sabzi | 95 kcal | 1 katori (150 g): 143 kcal |
| 19 | Tinda Aloo | 95 kcal | 1 bowl (150 g): 143 kcal |
| 20 | Patta Gobhi Aloo | 100 kcal | 1 bowl (150 g): 150 kcal |
| 21 | Aloo Gajar Matar | 105 kcal | 1 bowl (150 g): 158 kcal |
| 22 | Aloo Palak | 105 kcal | 1 bowl (150 g): 158 kcal |
| 23 | Aloo Parwal | 105 kcal | 1 bowl (150 g): 158 kcal |
| 24 | Aloo Shimla Mirch | 105 kcal | 1 bowl (150 g): 158 kcal |
| 25 | Gobhi Aloo | 105 kcal | 1 bowl (150 g): 158 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Gourds (lauki, tori, tinda), leafy greens and cabbage-family vegetables are the lightest. How it’s cooked matters more than which vegetable it is: a spoon of oil adds about 45 kcal, so a dry sabzi with measured oil beats a rich gravy.
Per 100 g, the top five are Kimchi (23 kcal), Bathua Saag (65 kcal), Chaulai Sabzi (70 kcal), Lauki Sabzi (75 kcal), Patta Gobhi Gajar (75 kcal). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
ICMR-NIN suggests around 300–400 g of vegetables a day, including leafy greens. In practice, fill half your plate with sabzi or salad at lunch and dinner.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.