Calories and protein in avial
One serving is 1 katori (150 g). Vegetarian.
182kcal
4 gprotein
14 gcarbs
11 gfat
- Avial gives 2.3 g protein per 100 kcal, which makes it mostly an energy food, not a protein source.
- Fat gives 57% of the calories. Using half the cooking oil (5 g in one serving) saves about 23 kcal.
- It has under 5 g protein a serving, so pair it with a protein-rich dish to build a full meal.
By portion
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ katori | 91 | 2 g | 7 g | 6 g |
| 1 katori | 182 | 4 g | 14 g | 11 g |
| 1½ katori | 272 | 6 g | 21 g | 17 g |
| 2 katori | 363 | 8 g | 28 g | 23 g |
What is in one serving
| Ingredient | Amount | kcal | Protein |
|---|---|---|---|
| Mixed vegetables | 130 g | 59 | 3 g |
| Coconut, fresh | 15 g | 60 | 1 g |
| Curd (dahi), toned milk | 30 g | 18 | 1 g |
| Cooking oil | 5 g | 45 | 0 g |
Home recipes vary, most of all in oil and ghee. Change the amounts in the app and the numbers follow.
Higher-protein picks in sabzis
- Gobi matar116 kcal · 4 g protein · 1 katori · 150 g
More sabzis
- Aloo gobi134 kcal · 3 g protein · 1 katori · 150 g
- Bhindi masala111 kcal · 3 g protein · 1 katori · 120 g
- Baingan bharta107 kcal · 2 g protein · 1 katori · 150 g
- Mixed veg sabzi122 kcal · 3 g protein · 1 katori · 150 g
- Jeera aloo150 kcal · 2 g protein · 1 katori · 120 g
- Lauki sabzi63 kcal · 2 g protein · 1 katori · 150 g
- Aloo methi143 kcal · 4 g protein · 1 katori · 120 g
- Karela sabzi105 kcal · 2 g protein · 1 katori · 100 g
- Tinda masala81 kcal · 2 g protein · 1 katori · 150 g
- Arbi fry192 kcal · 4 g protein · 1 katori · 120 g
- Kaddu ki sabzi102 kcal · 2 g protein · 1 katori · 150 g
- Patta gobi sabzi94 kcal · 2 g protein · 1 katori · 150 g
- Beans sabzi124 kcal · 3 g protein · 1 katori · 150 g
- Aloo shimla mirch128 kcal · 2 g protein · 1 katori · 150 g
- Kerala veg stew201 kcal · 4 g protein · 1 katori · 180 g
Log it in seconds
Say “2 roti, 1 katori dal” in English or Hindi and PeakX logs the calories and protein. Stuck at the gym? The free 2-minute plateau check tells you what to change.
Take the plateau checkEstimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-11-12.