How many calories does Thoran have?

November 3, 2025 •

4 min read

One serving of French Beans and Carrot Thoran contains approximately 182 calories, but this can vary significantly based on ingredients. The exact number of calories in thoran depends on the type of vegetables, the amount of oil, and the quantity of grated coconut used, making it a customizable dish for various dietary needs.

Quick Summary

The calorie count for thoran varies by vegetable type, cooking oil, and coconut quantity. Learn how to estimate the nutritional value and make healthier ingredient choices for this Kerala specialty.

Key Points

Variable Calories: The calorie content of thoran is not fixed; it varies based on the type of vegetables and the amount of oil and grated coconut used.
Coconut and Oil are Key: The most significant sources of calories in thoran are the cooking oil, typically coconut oil, and the grated coconut.
Choose Your Vegetable Wisely: Low-calorie, high-fiber vegetables like cabbage and green beans are excellent choices for a lighter thoran.
Reduce Fat for Lower Calories: To decrease the calorie count, use less oil and grated coconut during preparation.
Boost Protein for Satiety: Adding ingredients like lentils (moong dal) or eggs can increase the protein content and make the dish more filling.
Use for Weight Management: Thoran can be a healthy, low-calorie side dish, particularly when customized with lean ingredients and mindful portioning.

Understanding Thoran's Calorie Composition

Thoran is a traditional stir-fry dish from Kerala, India, made by cooking finely chopped or grated vegetables with grated coconut and spices. Because of its ingredient flexibility, the caloric content can differ substantially. The main calorie contributors are the cooking oil, typically coconut oil, and the grated coconut, which is rich in healthy fats. The specific vegetable used also plays a role, with some having higher natural sugar content or starch.

For example, 100 grams of a simple vegetable thoran prepared with minimal oil might contain around 70-90 calories, while a serving featuring richer vegetables or more coconut can easily exceed 150-180 calories. The key to controlling calories lies in understanding and adjusting the fat content, as fat contains more than double the calories per gram compared to protein or carbohydrates.

Calorie Breakdown for Different Thoran Varieties

Different vegetables and preparation methods yield different calorie totals. While the base method is similar, the primary ingredient alters the nutritional profile.

Cabbage Thoran: A classic low-calorie option, often containing a lower overall fat content when prepared with limited oil. Its high fiber content aids satiety. One serving can be quite low in calories, making it a favorite for weight watchers.
Beans Thoran: A popular variant that is also relatively low in calories. Achinga payar (long bean) itself is very low in calories, but the addition of coconut and oil increases the total.
Beetroot Thoran: Rich in fiber and antioxidants, this vibrant thoran contains natural sugars from the beetroot, which contributes to its overall calorie count. The recipe often involves a moderate amount of oil and grated coconut.
Spinach Thoran (Cheera Thoran): Made with spinach and often lentils (moong dal), this variety is packed with nutrients and protein, making it more filling than vegetable-only versions. The calorie count is modest, especially with a conservative use of oil.

How to Calculate Calories in Your Thoran

To get a more precise estimate of your thoran’s calorie content, you can calculate based on the macronutrients of your ingredients. Remember that fat has 9 calories per gram, while protein and carbohydrates have 4 calories per gram.

Start with the Vegetables: Calculate the calories from your main vegetables. For instance, 100g of long beans is about 47 calories.
Add the Coconut: Estimate the calories from grated coconut. Grated coconut contains significant fat, so be mindful of the quantity.
Factor in the Oil: Account for the cooking oil. Coconut oil is calorie-dense, so reducing the quantity is an effective way to lower the overall calories.
Include Spices and Other Ingredients: While spices like mustard seeds, turmeric, and curry leaves add minimal calories, other additions like lentils (dal) can increase the total.

Making Thoran a Low-Calorie Dish

Thoran is inherently healthy, but a few modifications can significantly lower the calorie count for weight management goals. For those aiming for lower calories, consider the following cooking tips:

Use Less Oil: Cut down the amount of coconut oil. A tablespoon of coconut oil is about 120 calories, so reducing it by half will make a noticeable difference.
Control the Coconut: Reduce the amount of grated coconut. While it adds flavor and healthy fats, it's also a primary source of calories. A light sprinkle is often sufficient.
Add Protein for Satiety: Incorporate high-protein ingredients like lentils (moong dal) or eggs (Egg Thoran) to increase satiety without adding excessive calories.
Choose Lower-Calorie Vegetables: Opt for high-fiber, low-calorie vegetables like cabbage, long beans, or spinach.

Thoran Calorie Comparison Table


Thoran Type	Estimated Calories (per serving)	Key Macronutrient Contributor
Cabbage Thoran	100-120 kcal	High in fiber, low-calorie base
Mixed Veg Thoran	120-150 kcal	Depends on veg mix; coconut and oil content
French Beans & Carrot Thoran	~182 kcal	Higher fat from moderate oil and coconut
Bitter Gourd Thoran	~150 kcal	Natural vegetable carbs and fat from oil
Low-Calorie Thoran	~100-110 kcal	Reduced oil and coconut, focuses on vegetables
Achinga Payar (Long Beans)	~70-90 kcal	Base veg is very low cal; moderate fat additions

Conclusion: How to Enjoy Thoran as a Healthy Dish

Thoran is a flavorful and nutrient-rich side dish that can easily be incorporated into a healthy diet. By being mindful of the ingredients, particularly the quantities of cooking oil and grated coconut, you can control the overall calorie count. Choosing a vegetable base like cabbage or green beans, which are naturally low in calories and high in fiber, provides a filling and nutritious meal. For those looking to increase protein intake and satiety, adding lentils or eggs is an excellent modification. Thoran's versatility and healthy profile make it a fantastic addition to any meal plan, whether for weight management or general wellness.

Frequently Asked Questions

Yes, thoran can be an excellent dish for weight loss, especially when prepared with minimal oil and fat. Its high vegetable and fiber content helps promote fullness, aiding in appetite control.

Generally, a thoran made with vegetables like cabbage, long beans, or spinach contains the fewest calories. Minimizing the amount of oil and coconut in the recipe is also key to keeping the calorie count low.

To make thoran healthier, reduce the amount of cooking oil, use a food processor for finely chopped vegetables instead of grating (which can increase surface area for oil absorption), and consider adding a protein source like moong dal or egg.

Yes, the type of oil affects the calorie count, as different fats contain different calorie densities. However, the most significant factor is the quantity of oil used, as all oils are calorie-dense.

Yes, traditional thoran is naturally gluten-free, as its ingredients consist of vegetables, coconut, and spices. It does not typically contain any wheat or gluten-containing products.

Grated coconut significantly increases the calorie count of thoran because it is high in fat, which is calorie-dense. While a small amount provides flavor and nutrients, excess coconut will raise the total calories.

Both are South Indian dry vegetable dishes, but thoran, from Kerala, always includes a generous amount of grated coconut. Poriyal, from Tamil Nadu, also uses coconut but often focuses more on legumes or lentils and may have slight variations in the spice mix.