Olan
ഓലൻ(Kerala)ஓலன் · ಓಲನ್
Lunch · 1 bowl
Nutrition Facts
Per 1 bowl
Calories195 kcal
Protein4.5g
Carbohydrates21g
Sugars4.5g
Fiber6g
Fat10.5g
Saturated7.5g
Sodium180mg
Glycemic Index40 (Low)
Per 100g Reference
130
kcal
3g
protein
14g
carbs
7g
fat
Portion Guide
This serving150g
≈ in cups0.8 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
High Fiber
4g fiber per 100g is great for digestion.
GOOD CHOICE
Why: Balanced nutritional profile
OK use: Regular part of balanced meals
About This Dish
Mild curry of ash gourd and cowpeas cooked in coconut milk.
Macro Split
Protein 9%Carbs 43%Fat 48%
Category
sideSouth Indian
Real Talk
- →A nutritious choice. Enjoy as part of your regular meals.
ELI5
South IndianWhat is this?
A traditional south indian dish.
Serving Size
1 1 bowl (150g) = 195 kcal
≈ 0.8 cups
Macros
Fat-rich (48%). Satisfying but calorie-dense.
P: 4.5gC: 21gF: 10.5gFiber: 6g
Blood Sugar Impact
Low GI. Slow, sustained energy release. Good for blood sugar.
When to Eat
Suitable for lunch or dinner.
Portion Perspective
Light portion. You may want more if this is your main meal.
Things to Note
High Fiber
Best For
lunch
A nutritious choice. Enjoy as part of your regular meals.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.