1 serving (200 grams) contains 150 calories, 4.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 5.9 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
Source of Calories
About Aviyal
Aviyal is a traditional South Indian dish, primarily from Kerala and Tamil Nadu cuisines, often considered a staple vegetarian preparation in these regions. It is a thick, stew-like dish made by simmering assorted vegetables such as carrots, beans, raw bananas, and yams in a coconut-based gravy, flavored with curry leaves and a hint of yogurt. Aviyal is low in calories (~75 per serving), rich in fiber (3g), and provides essential nutrients like calcium (25mg), iron (0.75mg), and vitamin C (7.5mg). It is naturally low in fat, making it a heart-healthy, nutrient-dense addition to any meal. Traditionally served with rice, Aviyal reflects the harmonious use of vegetables, coconut, and spices in South Indian cooking, delivering nutrition along with rich flavor and texture.
Health Benefits
- Supports bone health due to its calcium content (25mg per serving).
- Aids digestion and supports gut health with its high fiber content (3g per serving).
- Boosts immunity with a good dose of vitamin C (7.5mg per serving).
- Enhances red blood cell production due to its iron content (0.75mg per serving).
- Low in fat (2.5g per serving), making it a heart-healthy dish.
Dietary Considerations
Selection and Storage
Store aviyal in an airtight container in the refrigerator for up to 2 days. Reheat gently on low heat to preserve its flavors.
Common Questions About Aviyal Nutrition
Is Aviyal high in protein?
Aviyal is not particularly high in protein, providing about 2 grams per 100-gram serving. Its protein content mainly comes from the mixed vegetables and the coconut used in the recipe, making it a light source of plant-based protein.
Can I eat Aviyal on a keto diet?
Aviyal is not typically keto-friendly due to its carbohydrate content, which is around 10 grams per 100 grams, mainly from starchy vegetables often included in the dish. However, you can modify the recipe by using low-carb vegetables like zucchini and cauliflower to make it more keto-compatible.
What are the health benefits of eating Aviyal?
Aviyal is rich in dietary fiber (3 grams per serving) and essential vitamins and minerals, thanks to the variety of vegetables it contains. It is low in calories (75 per serving) and fat (2.5 grams), making it an excellent choice for a balanced and nutrient-dense meal.
How much Aviyal should I eat in one serving?
A typical serving of Aviyal ranges from 150-200 grams, which provides around 110-150 calories. This portion works well as a side dish alongside rice or flatbreads, ensuring a balanced meal with adequate vegetables.
How does Aviyal compare to other vegetable curries?
Compared to other vegetable curries, Aviyal is lighter in calories and fat because it uses minimal oil and relies on coconut and yogurt for its creamy texture. Its unique spice blend and use of a variety of vegetables make it more nutrient-dense than many standard curries.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
