Nutritional Facts of Sambar Recipe, South Indian Homemade Sambar Recipe, Calories in Sambar Recipe, South Indian Homemade Sambar Recipe

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

One  serving of Sambar gives 139 calories. Out of which carbohydrates comprise 66 calories, proteins account for 24 calories and remaining calories come from fat which is 50 calories.  One  serving of homemade Sambar provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Sambar is a part of every South Indian meal and often had more than once a day. It is a great accompaniment to idlis, dosas, uttapam, appes, vadas. The list goes on. 

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 and Indian spices.  

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 : 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

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.  

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

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

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Homemade 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. 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.

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. 

Healthy Oats Dosa
Healthy Oats Dosa

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 139 calories that come from one serving of  Sambar?

Walking (6 kmph)     =         42  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         24  mins

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



Value per serving% Daily Values
Energy143 cal7%
Protein5.2 g9%
Carbohydrates18.4 g6%
Fiber2.8 g11%
Fat5.4 g8%
Cholesterol0 mg0%
Vitamin A193.8 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C13.9 mg35%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)28.6 mcg14%
Calcium37.3 mg6%
Iron0.9 mg4%
Magnesium29.2 mg8%
Phosphorus82.1 mg14%
Sodium10.7 mg1%
Potassium328.5 mg7%
Zinc0.3 mg3%
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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Sambar Recipe, South Indian Homemade Sambar Recipe
 on 18 Jun 21 04:50 PM

Like the information but I am stuck when it says 1 cup or serving. How much is that in grams please?
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Tarla Dalal    We mention the serving size in cups for sauces, dips and chutneys. For other recipes, we estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
18 Jun 21 08:55 PM
Sambar Recipe, South Indian Homemade Sambar Recipe
 on 13 Jan 20 10:50 PM

Can you please tell what is the measurement of a serving for this sambhar? Is it 1 cup (as in 8 oz)? This will be helpful for people like me who eat measured food for calorie maintenance.
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Tarla Dalal    Dear Ravi 1 serving is approximately 1 cup.
16 Jan 20 09:44 AM
Sambar Recipe, South Indian Homemade Sambar Recipe
 on 17 Sep 19 12:08 PM

Seriously 139 calorie per serving (28g) of sambhar???? So unrealistic .
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Tarla Dalal    Dear Krithika This is a thick sambar made using 3/4 cup of dal which serves 6 people. Moreover it has 2 tbsp of oil also and few calories from veggies, and thus the calorie count of 135 calories per serving.
17 Sep 19 02:30 PM