Looking for an Indian Food Calorie Calculator?
Wash and chop the cucumer and avocado
Wash cucumber,avocados chop them
Vellarikka Avocado Salad
Vellarikka Avocado Salad has 162.6 calories per serving (1 Small Cup) — that's 145.8 calories per 100g. It provides 4g protein, 7.2g carbs, and 13.1g fat. With a low glycemic index (GI: 32), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Vellarikka Avocado Salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories162.6 kcal
- Carbs7.2 g (28.6 kcal)
- Protein4.0 g (15.9 kcal)
- Fats13.1 g (118.1 kcal)
Nutrition Label
Vellarikka Avocado Salad
- Serving Size1 Small Cup (100 g)
- Calories162.6 kcal
- Carbs7.2 g
- Fiber4.3 g
- Sugar3.1 g
- Protein4.0 g
- Fat13.1 g
- Saturated fat1.7 g
- Mono unsaturated fat8.2 g
- Poly unsaturated fat1.7 g
- Cholesterol0.0 mg
- Sodium333.4 mg
Nutrition per 100g
- Calories145.8 kcal
- Carbs6.4 g
- Fiber3.9 g
- Sugar2.8 g
- Protein3.6 g
- Fat11.8 g
- Cholesterol0.0 mg
- Sodium299.0 mg
1 serving = 111.5g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Peanuts
2 Table Spoon
Vinegar
2 Tea Spoon
Olive oil
1 Table Spoon
Honey
1 Tea Spoon
Cucumber, green, short
100 Grams
Avocado fruit
100 Grams
Coriander leaves
15 Grams
Garlic small clove
5 Grams
Onion small
50 Grams
Pepper, black
1 Tea Spoon
Salt
0.5 Tea Spoon
Instructions
1
2
For the dressing
In a small bowl, whisk together the olive oil, vinegar, garlic, and honey.
3
Mix the ingredients
In a medium bowl, combine the chopped cucumbers, avocados, coriander, onion. Pour the dressing over the salad and toss until well coated. Top with chopped peanuts, season with salt and black pepper.
Glycemic Index
32 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Vellarikka Avocado Salad | Tamatar kheera avocado salad | Thakkali Vellar Avocado Salad | Thakkali Vellarikka Avocado Sundal |
|---|---|---|---|---|
| Calories | 162.6 kcal | 88.5 kcal | 88.5 kcal | 88.5 kcal |
| Carbs | 7.2 g | 3.8 g | 3.8 g | 3.8 g |
| Protein | 4 g | 1.6 g | 1.6 g | 1.6 g |
| Fat | 13.1 g | 7.4 g | 7.4 g | 7.4 g |
| Fiber | 4.3 g | 3.4 g | 3.4 g | 3.4 g |
| Sugar | 3.1 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 333.4 mg | 251.4 mg | 251.4 mg | 251.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 162.6 kcal per serving, this is an excellent choice for weight management. The 4.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 32, this recipe supports stable blood sugar levels. The 4.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (32) with 4.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~111.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~111.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~111.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~111.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Vellarikka Avocado Salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (325.1-487.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Vellarikka Avocado Salad contains 162.6 kcal (4g protein, 7.2g carbs, 13.1g fat). That's 145.8 kcal per 100g. You can track exact portions in the Hint app.
At just 162.6 kcal per serving, this is an excellent choice for weight management. The 4.3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 32, this recipe supports stable blood sugar levels. The 4.3g fiber further slows glucose absorption. The glycemic index is 32 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Vellarikka Avocado Salad has 4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vellarikka Avocado Salad is light enough for dinner at 162.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vellarikka Avocado Salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (32) with 4.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
