Bhindi Masala Calories and Nutrition
Also known as: Okra fry
1 bowl (~150 g) of Bhindi Masala contains 158 calories, 9g protein, 11.4g carbs and 11.3g fat — a vegan dish in the curries & sabzi category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~150 g) |
|---|---|---|
| Calories | 105 kcal | 157.5 kcal |
| Protein | 6 g | 9 g |
| Carbs | 7.6 g | 11.4 g |
| Fat | 7.5 g | 11.3 g |
| Sugar | 0.2 g | 0.3 g |
| Sodium | 360 mg | 540 mg |
| Saturated fat | 0.7 g | 1 g |
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How Bhindi Masala fits in your diet
A 1 bowl (~150 g) of bhindi masala contributes about 8% of a 2,000-kcal daily target and roughly 18% of an average adult's 50 g daily protein floor. Typically made with okra, onion, tomato, spices, oil.
Sliced okra (bhindi) stir-fried with onion, tomato and spices. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Bhindi Masala?
Bhindi Masala has roughly 150 kcal per 1 bowl (~150 g) (about 100 kcal per 100 g). Macros: 3.8g protein, 16.5g carbs, 8.3g fat.
Is Bhindi Masala good for weight loss?
Yes — at 150 kcal per typical serving, bhindi masala fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Bhindi Masala?
Bhindi Masala delivers about 3.8g protein per 1 bowl (~150 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Bhindi Masala?
Yes, bhindi masala is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Bhindi Masala fit into a balanced Indian meal?
Bhindi Masala sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for bhindi masala are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026