Tinda Sabzi Calories and Nutrition
1 katori (~150 g) of Tinda Sabzi contains 83 calories, 2.3g protein, 9g carbs and 4.5g fat — a vegan dish in the vegetables category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 katori (~150 g) |
|---|---|---|
| Calories | 55 kcal | 82.5 kcal |
| Protein | 1.5 g | 2.3 g |
| Carbs | 6 g | 9 g |
| Fat | 3 g | 4.5 g |
| Fiber | 2 g | 3 g |
| Sodium | 270 mg | 405 mg |
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How Tinda Sabzi fits in your diet
A 1 katori (~150 g) of tinda sabzi contributes about 4% of a 2,000-kcal daily target and roughly 5% of an average adult's 50 g daily protein floor. Typically made with tinda, onion, tomato, spices, oil.
Indian round gourd cooked 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 Tinda Sabzi?
Tinda Sabzi has roughly 83 kcal per 1 katori (~150 g) (about 55 kcal per 100 g). Macros: 2.3g protein, 9g carbs, 4.5g fat.
Is Tinda Sabzi good for weight loss?
Yes — at 83 kcal per typical serving, tinda sabzi fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Tinda Sabzi?
Tinda Sabzi delivers about 2.3g protein per 1 katori (~150 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Tinda Sabzi?
Yes, tinda sabzi is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Tinda Sabzi fit into a balanced Indian meal?
Tinda Sabzi 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 tinda sabzi are sourced from Calculated from typical recipe ingredients. Per-100 g figures scaled to the selected serving above. These figures are unverified estimates based on typical recipes — see banner above.
Updated: 17/5/2026