Nutritional Facts of Restaurant Style Sambar, Sambar with Sambar Masala, Calories in Restaurant Style Sambar, Sambar with Sambar Masala

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

One serving of Sambar gives 175 calories. Out of which carbohydrates comprise 92 calories, proteins account for 33 calories and remaining calories come from fat which is 51 calories.  One serving of Sambar provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Sambar is a South Indian dish that needs no introduction. Imagine having an idli or dosa without sambar?

Is Sambar healthy?

Yes, sambar is super healthy. Sambar is made up the following main ingredients like toovar dal, drumsticks, doodhi, tomatoes, madras onions, sambar powder, coocnut and Indian spices. This recipe uses coconut oil in the sambar masala. 

Let's understand the ingredients.

What's good in sambar.

Toor Dal (tuvar dal) : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. See detailed benefits of toor dal

Drumsticks : Being low in calories and low in carbs, you can enjoy it in the quantity you want.  Like most vegetables, drumstick is high on fiber. drumstick is super rich in Vitamin C is and antioxidant

Onions (madras onions) : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

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. Read about 13 amazing benefits of tomatoes.  

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

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.

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

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Sambar is high in Vitamin C and a very soothing accompaniment to idlis and dosas. It has the goodness of toor dal and lots of healthy vegetables in it. 

Can healthy individuals have Sambar?

Yes, all ingredients in this recipe are healthy.  It's hard not to stop at one bowl of sambar when having your idlis and dosas. So go ahead and have 2 to 3 helpings of Sambar.  We love giving and making healthy recipes at tarla dalal.

What to have with Sambar?
Yes, we are giving you only super healthy options here. Instead of regular idli opt for oats idli recipe or healthy oats dosa recipe. They have more fibre and are diabetic friendly. 
Oats Idli
Oats Idli

Sambar is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 
2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
3. Vitamin C :  Vitamin C is a great defence against coughs and colds.
4. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
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 175 calories that come from one serving of Sambar?

Walking (6 kmph)     =         53  mins
Running (11 kmph)     =          18  mins
Cycling (30 kmph)     =         23  mins
Swimming (2 kmph)     =         30  mins

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


Value per serving% Daily Values
Energy175 cal9%
Protein8.2 g15%
Carbohydrates23 g8%
Fiber4.8 g19%
Fat5.7 g9%
Cholesterol0 mg0%
Vitamin A125.4 mcg3%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C8.1 mg20%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)45.1 mcg23%
Calcium39.6 mg7%
Iron1.4 mg7%
Magnesium40.1 mg11%
Phosphorus127.9 mg21%
Sodium15.6 mg1%
Potassium424 mg9%
Zinc0.5 mg5%
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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