Avial vs kerala veg stew: calories and protein compared
Short answer: for fat loss pick avial; for muscle gain kerala veg stew does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Avial | Kerala veg stew |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 180 g |
| Calories | 182 kcal | 201 kcal |
| Protein | 4 g | 4 g |
| Carbs | 14 g | 11 g |
| Fat | 11 g | 16 g |
| Protein per 100 kcal | 2.3 g | 1.8 g |
| Calories from fat | 57% | 70% |
What the numbers say
- Kerala veg stew has 19 kcal more a serving than avial. One serving of kerala veg stew has the calories of about 1.1 servings of avial.
- Protein is about the same (4 vs 4 g).
- For protein per calorie, avial wins with 2.3 g per 100 kcal.
- They suit different diets: avial is vegetarian and kerala veg stew is vegan.
Which to pick
- Losing fat: Avial, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kerala veg stew, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.