Avial

Dinner

Item Rating: 75/100

1 serving (200 grams) contains 150 calories, 4.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	5.9 g	21%
	Sugars	4.7 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (48.7%)

Protein: 18 cal (10.8%)

Carbs: 70 cal (40.5%)

About Avial

Avial is a traditional South Indian dish that originates from Kerala, often found in Tamil Nadu and Karnataka cuisines as well. It is a vegetable-based dish typically made with a mix of locally available vegetables like carrots, beans, drumsticks, and raw bananas, cooked in a spiced coconut paste and finished with yogurt or tamarind for a tangy flavor. Avial is a highly nutritious, low-calorie dish, providing approximately 75 calories per serving with a balance of protein (2g), carbohydrates (7.5g), and healthy fats (4g). It is rich in dietary fiber (2.5g) and vitamins like vitamin C (7.5mg), along with trace minerals like calcium (25mg) and iron (0.75mg). This makes it a wholesome part of a balanced diet, ideal for those seeking nutrient-rich plant-based meals.

Health Benefits

• Rich in dietary fiber (2.5g), which promotes healthy digestion and prevents constipation.
• High in vitamin C (7.5mg), which supports immune function and enhances iron absorption from plant-based foods.
• Contains calcium (25mg), which aids in maintaining bone health and proper nerve function.
• Low in calories (75 per serving), making it a great addition for weight management diets.
• Provides plant-based antioxidants and phytonutrients from a variety of vegetables, contributing to overall health and reducing inflammation.

Dietary Considerations

Allergens: Contains dairy (if yogurt is used), coconut

Suitable for: Vegetarian, gluten-free, low-calorie diets

Not suitable for: Vegan (unless yogurt is substituted), individuals with coconut or dairy allergies

Selection and Storage

Store avial in an airtight container and refrigerate for up to 2 days. Reheat gently on low heat to preserve texture and nutrients but avoid overheating yogurt-based versions to prevent curdling.

Common Questions About Avial Nutrition

Is Avial high in protein?

Avial provides 2 grams of protein per 100 grams, which is relatively low compared to protein-rich foods. However, as it is vegetable-based, it can be a good addition to a vegetarian or vegan diet to meet diverse nutritional needs.

Can I eat Avial on a keto diet?

Avial is moderately high in carbs with 7.5 grams per 100 grams, so it may not be ideal for a strict keto diet. However, it can fit into a low-carb diet if consumed in small portions, especially if you limit other carbohydrate sources in the meal.

What are the health benefits of eating Avial?

Avial is rich in fiber (2.5 grams per 100 grams), which supports digestion and gut health. Additionally, it provides vitamins and minerals from various vegetables and contains healthy fats from coconut, which contribute to energy and nutrient absorption.

How much Avial should I eat in one serving?

A typical serving of Avial is around 150-200 grams, providing approximately 110-150 calories. This portion size makes it a suitable side dish when paired with rice or other main dishes.

How does Avial compare to other vegetable curries?

Avial is unique due to its coconut-based preparation and the inclusion of ingredients like curry leaves and yogurt. Compared to other vegetable curries, it tends to be lower in calorie and fat content while offering a distinct creamy and tangy flavor.

Data Sources & Scientific References