Avial calories
per katori, not per 100 g
180 kcal 1 katori — taken as 150 g — has about 180 calories, with 3.6 g protein, 12.0 g carbohydrate and 12.8 g fat. Two come to 360 kcal, three to 540 kcal.
Per 100 g, avial carries 120 kcal and 2.4 g protein.
Serving assumed: 1 katori ≈ 150 g — mixed vegetables in coconut and curd with coconut oil. Change the portion and every number below changes with it.
Avial calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 180 kcal | 3.6 g | 12.0 g | 12.8 g | 4.5 g |
| 2 katori | 300 g | 360 kcal | 7.2 g | 24.0 g | 25.5 g | 9.0 g |
| 3 katori | 450 g | 540 kcal | 10.8 g | 36.0 g | 38.3 g | 13.5 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Energy | 120 kcal | 180 kcal |
| Protein | 2.4 g | 3.6 g |
| Carbohydrate (available) | 8.0 g | 12.0 g |
| Fat | 8.5 g | 12.8 g |
| Dietary fibre | 3.0 g | 4.5 g |
What it takes to burn off 1 katori of avial
Minutes of activity for a 70 kg adult to spend 180 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where avial sits in an Indian plate
Among the 23 south indian entries on this site, avial ranks 20th for protein (2.4 g per 100 g) and 21st for energy density (120 kcal per 100 g). The protein leader in the group is medu vada at 8.0 g.
Protein supplies only 8% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 3.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori?
About 180 kcal for 1 katori, taken as 150 g (mixed vegetables in coconut and curd with coconut oil). Two come to roughly 360 kcal and three to 540 kcal. Per 100 g, avial carries 120 kcal.
How much protein is in avial?
2.4 g per 100 g, which works out to 3.6 g in 1 katori. That is 8% of the energy in this food, and ranks 20th of 23 in the south indian group on this site.
Is avial good for weight loss?
At 120 kcal per 100 g it is on the lighter side, so portion size is forgiving. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume mixed vegetables in coconut and curd with coconut oil. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from south indian, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.