Avial Calories & Nutrition (अवियल)

Avial has 187 calories per 1 katori (125 kcal per 100 g)

South Indian Health Rating: 8/10 Best time: Lunch
187 kcal

Avial Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Avial broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 125 kcal 2.5 g 8.5 g 8.9 g
1 katori standard 150 g 187 kcal 3.7 g 12.7 g 13.4 g
1 bowl 200 g 249 kcal 4.9 g 16.9 g 17.9 g
2 katori 300 g 374 kcal 7.4 g 25.4 g 26.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Avial to your thali See the total calories of your whole meal.
Nutrition Facts — Avial (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 187 kcal 125 kcal 9%
Protein 3.7 g 2.5 g 7%
Carbohydrates 12.7 g 8.5 g 4%
Fat 13.4 g 8.9 g 21%
Fiber 8.2 g 5.5 g 33%
Sugar 5.7 g 3.8 g 11%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.7 g · 8%
Carbs 12.7 g · 27%
Fat 13.4 g · 65%
Burn it off

Minutes of activity to burn 187 kcal (70 kg adult):

Brisk walking 40 min
Cycling 27 min
Running 20 min
Yoga 53 min

Is Avial good for weight loss?

Yes — a good choice

Avial carries roughly 125 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 5.5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Avial good for muscle gain?

Mainly an energy food

Avial provides about 2.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Avial

Cook with 1–2 tsp oil per serving — extra oil and cream add calories fast. Pair with dal, curd or paneer to add protein to the meal.

About Avial

Mixed vegetables cooked in a coconut and curd paste with coconut oil, a Kerala sadya dish.

Frequently asked questions about Avial

1 katori avial (150 g) contains approximately 187 calories, along with 3.7 g protein, 12.7 g carbohydrates and 13.4 g fat.

1 katori avial (150 g) mein lagbhag 187 calorie aur 3.7 g protein hota hai. Isme 12.7 g carbs aur 13.4 g fat bhi hota hai.

1 कटोरी अवियल (150 ग्राम) में लगभग 187 कैलोरी और 3.7 ग्राम प्रोटीन होता है। इसमें 12.7 ग्राम कार्बोहाइड्रेट और 13.4 ग्राम फैट भी होता है।

100 g of Avial contains about 125 calories, 2.5 g protein, 8.5 g carbs and 8.9 g fat.

2 katori works out to roughly 374 calories and 7.4 g of protein in total.

Yes — a good choice. Avial carries roughly 125 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 5.5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Avial contains about 2.5 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Avial provides roughly 8.5 g of carbohydrates and 3.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Avial is best eaten at lunch.

For a 70 kg adult, burning the roughly 187 calories in 1 katori avial takes brisk walking for about 40 minutes, or cycling for about 27 minutes, or running for about 20 minutes, or yoga for about 53 minutes.

Compare Avial with other foods

Avial vs Masala Dosa Avial vs Dosa Avial vs Idli Avial vs Sambar Avial vs Coconut Chutney

Similar foods in South Indian

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329 kcal

Dosa

120 kcal

Idli

130 kcal

Sambar

145 kcal

Coconut Chutney

80 kcal

Rava Idli

103 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.