Avial with 3 roti: calories and protein
One serving of avial (1 katori · 150 g) with 3 roti comes to about 479 kcal and 14 g protein.
479kcal
14 gprotein
74 gcarbs
13 gfat
The plate
How it fits your day
- On a 1,800 kcal fat-loss day it is 27% of your calories; on 2,200 kcal 22%; on a 2,600 kcal bulk 18%.
- At 14 g protein this is short of a 25 g protein meal. Adding cucumber raita (1 katori · 160 g) takes it to 18 g protein and 557 kcal.
- For a lighter plate, have it with 1 katori rice instead: 377 kcal, 102 kcal less.
Other bases with avial
| With | kcal | Protein |
|---|---|---|
| 2 roti | 380 | 11 g |
| 3 roti | 479 | 14 g |
| 2 ghee roti | 434 | 11 g |
| a plain paratha | 393 | 9 g |
| 1 katori rice | 377 | 9 g |
| jeera rice | 413 | 9 g |
| butter naan | 468 | 11 g |