Nutritional Facts of Kashmiri Dum Aloo, Calories in Kashmiri Dum Aloo

by Tarla Dalal
This calorie page has been viewed 16169 times

How many calories does one serving of Kashmiri Dum Aloo have?

One serving of Kashmiri Dum Aloo gives 269 calories. Out of which carbohydrates comprise 100 calories, proteins account for 12 calories and remaining calories come from fat which is 151 calories.  One serving of Kashmiri Dum Aloo provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Kashmiri Dum Aloo recipe.  A delicacy from the snow-capped mountains, Kashmiri Dum Aloo is a delicious potato preparation that’s bursting with flavour. 

Chilli-coated potatoes are cooked with curds, tomatoes and a flavourful paste of whole spices and sautéed onions. 

Dried fenugreek leaves are the ultimate addition to this tasty dish, which gives it a really rich flavour. 

Is  Kashmiri Dum Aloo healthy?

Yes, this is healthy if some changes are made. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

2. 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 women'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.   

3. 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 which 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

What's the problem?

1. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have  Kashmiri Dum Aloo ?

No, this recipe is not good for diabetics, heart and weight loss. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Here are some very healthy sabzis like dahi bhindi ki sabzi recipemooli ki sabzi recipebhindi masala recipe

Can healthy individuals have Kashmiri Dum Aloo ?

Have in restricted quantity as potatoes are simple carbs.

How to burn 269 calories that come from Kashmiri Dum Aloo?

Walking (6 kmph) = 1hr 21 mins

Running (11 kmph) = 27 mins

Cycling (30 kmph) = 36 mins       

Swimming (2 kmph) = 46 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy269 cal13%
Protein3 g5%
Carbohydrates25.1 g8%
Fiber2.4 g10%
Fat16.8 g25%
Cholesterol4 mg1%
Vitamin A351.7 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C28.8 mg72%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)30.8 mcg15%
Calcium86.4 mg14%
Iron0.8 mg4%
Magnesium38.5 mg11%
Phosphorus82.1 mg14%
Sodium20.9 mg1%
Potassium324.7 mg7%
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.
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