Avial vs Coconut Chutney

Per 100 g, Avial has 125 kcal and 2.5 g protein, while Coconut Chutney has 266 kcal and 3.7 g protein.

Avial

125
kcal per 100 g
2.5 g protein

Coconut Chutney

266
kcal per 100 g
3.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Avial Coconut Chutney Difference
Calories Fewer calories for the same weight 125 kcal better 266 kcal 53%
Protein More protein helps with fullness and muscle 2.5 g 3.7 g better 32%
Carbs Lower carbs suits low-carb and diabetic diets 8.5 g 8.3 g about the same
Fat Lower fat means lower calorie density 8.9 g better 25 g 64%
Fiber More fibre improves fullness and digestion 5.5 g 6.7 g better 18%
Sugar Less sugar means a gentler blood-sugar response 3.8 g 3.7 g about the same
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Avial

Avial is the lighter choice at 125 kcal per 100 g against 266 for Coconut Chutney — about 53% fewer calories for the same weight on your plate. That does not make Coconut Chutney a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Coconut Chutney

Coconut Chutney is the stronger protein source, with 3.7 g per 100 g against 2.5 g for Avial. To match that from Avial you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Avial is more efficient per calorie (2 g of protein per 100 kcal against 1.4 g), so it is the better pick if you are also holding calories down.

Avial vs Coconut Chutney — common questions

Coconut Chutney has more calories — about 266 kcal per 100 g compared with 125 kcal for Avial.

Coconut Chutney has more protein — 3.7 g per 100 g against 2.5 g for Avial.

Avial is the lighter choice at 125 kcal per 100 g against 266 for Coconut Chutney — about 53% fewer calories for the same weight on your plate. That does not make Coconut Chutney a bad food; it means the portion has to be smaller to fit the same calorie budget.

Coconut Chutney is the stronger protein source, with 3.7 g per 100 g against 2.5 g for Avial. To match that from Avial you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Avial is more efficient per calorie (2 g of protein per 100 kcal against 1.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 391 kcal and 6.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Avial has the edge, mainly on calorie density. Per 100 g, Avial has 125 kcal and 2.5 g protein, while Coconut Chutney has 266 kcal and 3.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Avial nutrition & serving sizes
Full Coconut Chutney nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.