Avial vs Sambar

Per 100 g, Avial has 125 kcal and 2.5 g protein, while Sambar has 97 kcal and 3.3 g protein.

Avial

125
kcal per 100 g
2.5 g protein

Sambar

97
kcal per 100 g
3.3 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 Sambar Difference
Calories Fewer calories for the same weight 125 kcal 97 kcal better 22%
Protein More protein helps with fullness and muscle 2.5 g 3.3 g better 24%
Carbs Lower carbs suits low-carb and diabetic diets 8.5 g better 10.6 g 20%
Fat Lower fat means lower calorie density 8.9 g 4.4 g better 51%
Fiber More fibre improves fullness and digestion 5.5 g better 3.5 g 36%
Sugar Less sugar means a gentler blood-sugar response 3.8 g 3.3 g better 13%
"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?

Sambar

Sambar is the lighter choice at 97 kcal per 100 g against 125 for Avial — about 22% fewer calories for the same weight on your plate. That does not make Avial a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sambar

Sambar is the stronger protein source, with 3.3 g per 100 g against 2.5 g for Avial. To match that from Avial you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Avial vs Sambar — common questions

Avial has more calories — about 125 kcal per 100 g compared with 97 kcal for Sambar.

Sambar has more protein — 3.3 g per 100 g against 2.5 g for Avial.

Sambar is the lighter choice at 97 kcal per 100 g against 125 for Avial — about 22% fewer calories for the same weight on your plate. That does not make Avial a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sambar is the stronger protein source, with 3.3 g per 100 g against 2.5 g for Avial. To match that from Avial you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 222 kcal and 5.8 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 Sambar has the edge, mainly on calorie density. Per 100 g, Avial has 125 kcal and 2.5 g protein, while Sambar has 97 kcal and 3.3 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 Sambar 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.