Aloo Gobi is a classic North Indian dry curry featuring tender potatoes and cauliflower florets seasoned with aromatic spices. It is a staple home-cooked meal typically served for lunch or dinner alongside warm flatbreads or steamed rice.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 tbsp Vegetable oil (41 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 medium Onion (150 g)
- 1 inch Ginger (15 g)
- 2 pieces Green chili (20 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 3 medium Potato (600 g)
- 1 medium Cauliflower (500 g)
- Salt, to taste
- 0.5 tsp Garam masala (1.2 g)
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.36 kg
- Weight lost in cooking: 512 g (mostly water boiling off)
- Net weight (cooked): 850 g · 4 servings of about 213 g
Method
- Heat the vegetable oil in a heavy-based pan over medium heat.
- Add the cumin seeds and wait until they begin to crackle.
- Add the chopped onions and sauté until they become soft and translucent.
- Stir in the grated ginger and green chillies, cooking for one minute until the raw smell disappears.
- Lower the heat and add the turmeric, coriander powder, and red chilli powder, stirring quickly to prevent burning.
- Add the cubed potatoes and cauliflower florets to the pan, tossing them well so they are thoroughly coated in the spice mixture.
- Season with salt to taste, cover the pan with a lid, and cook on low heat for about 15 to 20 minutes.
- Stir occasionally, making sure not to mash the vegetables, until both the potatoes and cauliflower are tender.
- Remove the lid, sprinkle the garam masala over the vegetables, and toss gently for two minutes to let excess moisture evaporate.
- Finish by garnishing with the chopped coriander leaves before serving hot.
Nutrition
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Calories | 265 kcal | 125 kcal |
| Protein | 6.37 g | 3 g |
| Water | 153 mL | 72.2 mL |
| Sodium | 61.4 mg | 28.9 mg |
| Total Carbohydrates | 38.5 g | 18.1 g |
| Total Fat | 11.2 g | 5.25 g |
| Sugar | 5.58 g | 2.63 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Iron | 2.65 mg | 1.25 mg |
| Calcium | 72.3 mg | 34 mg |
| Magnesium | 67.1 mg | 31.6 mg |
| Potassium | 1,162 mg | 547 mg |
| Iodine | 1.88 mcg | 0.88 mcg |
| Phosphorus | 165 mg | 77.5 mg |
| Zinc | 1 mg | 0.47 mg |
| Chloride | 60.2 mg | 28.3 mg |
| Selenium | 1.63 mcg | 0.77 mcg |
| Copper | 0.28 mg | 0.13 mg |
| Fluoride | 1.27 mg | 0.6 mg |
| Manganese | 0.59 mg | 0.28 mg |
| Molybdenum | 1.28 mcg | 0.6 mcg |
| Chromium | 3.79 mcg | 1.78 mcg |
Fats
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.64 g | 0.77 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.84 g | 1.81 g |
| Omega-3 Fatty Acids | 0.17 g | 0.082 g |
| Polyunsaturated Fat | 5.62 g | 2.65 g |
| Omega-6 Fatty Acids | 5.45 g | 2.56 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.05 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.89 g | 1.36 g |
Fibre
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Fiber | 7.33 g | 3.45 g |
| Soluble Fiber | 1.73 g | 0.81 g |
| Insoluble Fiber | 5.93 g | 2.79 g |
Vitamins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 102 mg | 48.1 mg |
| Folate (B9) | 109 mcg | 51.3 mcg |
| Niacin (B3) | 2.5 mg | 1.17 mg |
| Vitamin A | 30.3 mcg RAE | 14.3 mcg RAE |
| Thiamin (B1) | 0.22 mg | 0.1 mg |
| Vitamin B6 | 0.77 mg | 0.36 mg |
| Riboflavin (B2) | 0.15 mg | 0.072 mg |
| Pantothenic Acid (B5) | 1.41 mg | 0.66 mg |
| Vitamin E | 1.94 mg | 0.91 mg |
| Vitamin K | 47.6 mcg | 22.4 mcg |
| Biotin (B7) | 2.66 mcg | 1.25 mcg |
| Beta-Carotene | 380 mcg | 179 mcg |
Others
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Choline | 78.7 mg | 37 mg |
| Leucine | 427 mg | 201 mg |
| Lysine | 364 mg | 171 mg |
| Polyphenols | 313 mg | 147 mg |
| Methionine | 90.2 mg | 42.4 mg |
| Oxalates | 88.1 mg | 41.5 mg |
| Threonine | 262 mg | 124 mg |
| Tryptophan | 82.6 mg | 38.9 mg |
| Valine | 328 mg | 155 mg |
| Flavonoids | 88.7 mg | 41.7 mg |
| Histidine | 372 mg | 175 mg |
| Lutein / Zeaxanthin | 0.71 mg | 0.33 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 312 mg | 147 mg |
| Purines | 56.8 mg | 26.7 mg |
Proteins
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| Isoleucine | 271 mg | 127 mg |
Additives
| Nutrient | Per serving (213 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 325 mg | 153 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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