Nutritional Facts of Sambhar, Calories in Sambhar

by Tarla Dalal
This calorie page has been viewed 19903 times

How many calories does 1 serving of Sambhar have?

One serving of Sambhar gives 151 calories. Out of which carbohydrates comprise 104 calories, proteins account for 34 calories and remaining calories come from fat which is 14 calories.  One serving of Sambhar provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.


Is Sambar healthy?

Yes and No,  sambar is healthy as it depends on who is having this. Sambar is made up the following main ingredients like toovar dal, drumsticks, brinjal, tomatoes, onions, potatoes, sambar masala powder and Indian spices.  

Let's understand the ingredients.

What's good in tuvar dal.

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

Brinjal (baingan) : Foods like Brinjal have a low GI 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.

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.  

What's the problem?

Potatoes (Aloo) : This recipe uses 1 cup of potatoes. Being high in simple carbohydrates they will lead to weight gain and are not good for people with diabetes, heart problem and obesity. See full details on why potatoes are bad for you.  

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

Yes, this recipe is very healthy but you have to drop the potatoes. Diabetics and heart patients can enjoy this. Sambar is high in folci acid 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 except the potatoes. So reduce the potatoes in the recipe or omit them.  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 nachni dosa recipe. They have more fibre and are diabetic friendly. 
Nachni Dosa
Nachni Dosa

Sambar is good for

1. Weight Loss
2. Diabetics
3. Heart Patients
4. Healthy Lifestyle
5. Pregnant women
6. Helps to prevent anaemia

Sambar is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.
3. Vitamin C :  Vitamin C is a great defence against coughs and colds.
4. Phosphorous Phosphorous works closely with calcium to build bones. 
5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
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 151 calories that come from one serving of Sambar?

Walking (6 kmph) = 34 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins       

Swimming (2 kmph) = 20 mins

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

Value per % Daily Values
Energy151 cal8%
Protein8.4 g15%
Carbohydrates25.9 g9%
Fiber5.1 g20%
Fat1.6 g2%
Cholesterol0 mg0%
Vitamin A114.9 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C11.6 mg29%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)49.6 mcg25%
Calcium44.1 mg7%
Iron1.3 mg6%
Magnesium42.8 mg12%
Phosphorus130.6 mg22%
Sodium15.5 mg1%
Potassium475.3 mg10%
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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