Nutritional Facts of Avial, South Indian Curry, Calories in Avial, South Indian Curry

by Tarla Dalal
This calorie page has been viewed 2780 times

How many calories does one serving of Avial have?

One serving of Avial gives 71 calories. Out of which carbohydrates comprise 20 calories, proteins account for 8 calories and remaining calories come from fat which is 40 calories.  One serving of Avial provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Avial recipeThis mouth-watering South Indian curry is nothing short of a delicacy with its unusual combination of veggies, flavoured aesthetically with a mildly-spiced coconut paste.

Is Avial healthy?

Yes, this is healthy. Made from drumsticks, fansi, red pumpkin, carrot, brinjals, curds, coconut and spices.

Let's understand the Ingredients.

What's good.

Drumsticks : Drumsticks being low in calories and low in carbs, you can enjoy it in the quantity you want.  This high fiber  helps to manage and prevent many diseases like DiabetesHeart DiseaseHigh Cholesterol by adding bulk and releasing the sugar slowly into the blood stream. drumstick is super rich in Vitamin C is and antioxidants. See detailed benefits of drumsticks

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Brinjal (baingan) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Can diabetics, heart patients and over weight individuals have Avial ?

Yes, this is healthy.

Can healthy individuals have Avial?

This is a super healthy recipe. 

Avial is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

Avial is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 71 calories that come from Avial?

Walking (6 kmph) = 21 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy71 cal4%
Protein2 g4%
Carbohydrates5.1 g2%
Fiber3.4 g14%
Fat4.5 g7%
Cholesterol2 mg0%
VITAMINS
Vitamin A286.5 mcg6%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C24.1 mg60%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)17.6 mcg9%
MINERALS
Calcium52 mg9%
Iron0.5 mg2%
Magnesium24.7 mg7%
Phosphorus117.6 mg20%
Sodium9.3 mg0%
Potassium152.2 mg3%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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