Sambar Calories and Nutrition
1 bowl (~200 g) of Sambar contains 172 calories, 8.7g protein, 23.5g carbs and 5.4g fat — a vegan dish in the lentils & dals category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~200 g) |
|---|---|---|
| Calories | 86 kcal | 172 kcal |
| Protein | 4.33 g | 8.7 g |
| Carbs | 11.77 g | 23.5 g |
| Fat | 2.71 g | 5.4 g |
| Fiber | 4 g | 8 g |
| Sugar | 1.97 g | 3.9 g |
| Sodium | 207 mg | 414 mg |
| Calcium | 19 mg | 38 mg |
| Iron | 1.67 mg | 3.3 mg |
| Saturated fat | 0.37 g | 0.7 g |
| Cholesterol | 0 mg | 0 mg |
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How Sambar fits in your diet
A 1 bowl (~200 g) of sambar contributes about 9% of a 2,000-kcal daily target and roughly 17% of an average adult's 50 g daily protein floor. Typically made with toor dal, tamarind, vegetables, sambar powder, mustard seeds, curry leaves.
Tamarind-based lentil stew with vegetables and a special sambar spice blend. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: south indian.
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Frequently asked questions
How many calories are in Sambar?
Sambar has roughly 150 kcal per 1 bowl (~200 g) (about 75 kcal per 100 g). Macros: 8g protein, 24g carbs, 3g fat.
Is Sambar good for weight loss?
Yes — at 150 kcal per typical serving, sambar fits easily into a weight-loss diet. Watch for added oil or sugar in restaurant versions.
How much protein is in Sambar?
Sambar delivers about 8g protein per 1 bowl (~200 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Sambar?
Yes, sambar is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Sambar fit into a balanced Indian meal?
Sambar sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for sambar are sourced from USDA FoodData Central (FDC 2707430). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026