Aalu Sabji, a cherished staple in North Indian cuisine, presents a nuanced nutritional profile primarily derived from its main ingredient: the humble potato (Aalu). This vegetarian curry is fundamentally a source of energy, predominantly carbohydrate-based. Per 100 grams, a typical home-style preparation contributes approximately 110 calories. The macronutrient breakdown is dominated by complex carbohydrates, accounting for about 18 grams. These carbohydrates are primarily starches, offering sustained energy release, making Aalu Sabji an excellent component of a high-energy meal. However, it is crucial to note the presence of around 4 grams of total fat, which varies significantly depending on the quantity and type of cooking oil (such as mustard oil or vegetable oil) used during preparation. Of this fat, maintaining low saturated and trans fat content is vital for cardiovascular health.

From a micronutrient standpoint, Aalu Sabji is particularly noteworthy for its high potassium content (around 350 mg per 100g), which is essential for fluid balance, nerve signaling, and muscle contraction, and helps regulate blood pressure. While the cooking process slightly diminishes the original Vitamin C levels present in raw potatoes, a moderate amount (around 10 mg) often remains, supplemented by Vitamin B6 and Niacin. The dietary fiber content, approximately 2 grams, aids in digestive regularity and glycemic control, contributing to the net carbohydrate count of 16 grams. Protein content is modest, hovering around 2.5 grams, which, when combined with pulses or whole grains, forms a complete amino acid profile. Consumers should be mindful of sodium levels (estimated at 250 mg), as salt is often added liberally for flavor. Overall, Aalu Sabji, when prepared healthily with minimal oil and salt, serves as a nutrient-dense, potassium-rich side dish supporting overall metabolic function.