Nutritional Facts of Kerala Sambar, Kerala Sambhar with Coconut, Calories in Kerala Sambar, Kerala Sambhar with Coconut

by Tarla Dalal
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How many calories does one serving of Kerala Sambar have?

One serving of Kerala Sambar gives 134 calories. Out of which carbohydrates comprise 60 calories, proteins account for 19 calories and remaining calories come from fat which is 55 calories.  One serving of Kerala Sambar provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Kerala Sambar recipe. The Kerala Sambhar is a rich and flavourful version, which is made of toovar dal and mixed vegetables like brinjal, ladies finger and red pumpkin, laced with tamarind and flavoured with a spicy masala of coconut, onion, coriander seeds and other spices like pepper, fenugreek and cumin. 

Is Kerala Sambar healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. 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

2. Bhindi (lady finger, okra) : The vitamin Folate (B9) present in lady finger is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss.  It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.  

3. Brinjal (baingan, eggplant) : 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.

4. 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 or restricted 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

5. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

6. Coconut Oil : Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy or converted into ketones. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

7. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiberdiabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Kerala Sambar  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT drop the potatoes. This recipe is a meal byitself as there are lots of healthy vegetables used in it with the combination of toovar dal which is High in fiberdiabetic and heart friendly. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics.

 

Can healthy individuals have Kerala Sambar ?

Yes.

Kerala Sambar  is high in

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

 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 134 calories that come from Kerala Sambar?

Walking (6 kmph) = 40 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 18 mins       

Swimming (2 kmph) = 23 mins

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

Value per serving% Daily Values
Energy134 cal7%
Protein4.8 g9%
Carbohydrates15 g5%
Fiber4 g16%
Fat6.1 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A567.2 mcg12%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C18.8 mg47%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)30.1 mcg15%
MINERALS
Calcium29.5 mg5%
Iron0.8 mg4%
Magnesium31.3 mg9%
Phosphorus93.6 mg16%
Sodium9.8 mg1%
Potassium305.8 mg7%
Zinc0.4 mg4%
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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