Nutritional Facts of Shahi Gobhi, Calories in Shahi Gobhi

by Tarla Dalal
This calorie page has been viewed 2519 times

How many calories does one serving of Shahi Gobhi have?

One serving (192 grams) of Shahi Gobhi gives 193 calories. Out of which carbohydrates comprise 54 calories, proteins account for 24 calories and remaining calories come from fat which is 109 calories.  One serving of Shahi Gobhi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Shahi Gobhi makes 770 grams, serves 4 with 192 grams per serving.

196 calories for 1 serving of Shahi Gobhi, Cholesterol 0 mg, Carbohydrates 13.6g, Protein 6.1g, Fat 12.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Shahi Gobhi.

See shahi gobhi masala recipe | gobhi matar masala | shahi cauliflower curry |

shahi gobhi masala is a creamy and delicious subzi made with fresh cauliflower and spices. Learn how to make shahi gobhi masala recipe | gobhi matar masala | shahi cauliflower curry |

gobhi matar masala is a flavourful preparation of parboiled cauliflower in lightly-spiced tomato gravy, laced with fresh cream, shahi gobhi is sure to steal the show every time it is served! The shahi cauliflower curry has freshly ground masala paste that enhances the flavor and makes it a great choice with rice or roti.

This shahi gobhi masala is not a very spicy recipe as we use some yogurt and fresh cream. So this is definitely a kid friendly option or a great choice to make for someone who does not eat spicy food.

pro tips to make shahi gobhi masala: 1. For richer taste you can cook the sabzi using ghee. 2. Along with green peas you can add other veggies like capsicum or potatoes. 3. If you do not prefer having spicy you can reduce the red chilli powder to ½ tbsp.

Is Shahi Gobhi  healthy?

Yes for some and no for others.

Let's understand the Ingredients.

What's good.

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have a small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your day's requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.


Can diabetics, heart patients and over weight individuals have Shahi Gobhi  ?

Yes, but cut the amount of oil used and use coconut oil. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles.

Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart


Can healthy individuals have Shahi Gobhi ?



What to have shahi gobhi with ?

Combine dal with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. 


Bajra Roti

Bajra Roti

Shahi Gobhi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 101% of RDA.
  2. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 23% of RDA.
  3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 19% of RDA.
  4. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 11% of RDA.


Value per serving% Daily Values
Energy196 cal10%
Protein6.1 g11%
Carbohydrates13.6 g5%
Fiber4.7 g19%
Fat12.2 g18%
Cholesterol0 mg0%
Vitamin A363.9 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C40.5 mg101%
Vitamin E
Folic Acid (Vitamin B9)22 mcg11%
Calcium137.6 mg23%
Iron1.6 mg8%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium37.9 mg2%
Potassium217.6 mg5%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?