Nutritional Facts of Sambar ( Sambhar, Idlis and Dosas)

This calorie page has been viewed 3439 times Last Updated : Aug 16,2019

South Indian Sambar
Karnataka Cuisine
Sambar ( Sambhar, Idlis and Dosas)

How many calories does one serving of Sambar have?

One serving of Sambar gives 122 calories. Out of which carbohydrates comprise 72 calories, proteins account for 20 calories and remaining calories come from fat which is 31 calories.  One serving of Sambar provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories

See Sambar recipe. Like idlis and dosas, Sambhar is also an all-time favourite that is almost synonymous with South Indianfood! From the smallest roadside hotel to the classiest Indian restaurants around the globe, ‘idli, Vada, Sambhar’ is a very popular breakfast combo! 

So, here is how to make the perfect Sambhar to match the perfect Idlis / Dosas / Appe . Loaded with vegetables and dal, this flavourful side-dish is very sumptuous and tasty, leaving no doubt about why it is so popular. 

You can relish it not just with the innumerable South Indian snacks and Breakfast dishes, but also with a plain bowl of hot rice topped with a dollop of ghee or laced with til oil. 

The best part about Sambhar is that, while it tastes best when hot, it is quite enjoyable even after a few hours, so it can be carried to work, or prepared in advance on a busy day.

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, 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

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.  

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 Sambar?

Yes, this recipe is very healthy BUT make it without the potatoes. 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. 

Can healthy individuals have Sambar?

Yes, all ingredients in this recipe are healthy but remove the potatoes.  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. 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 122 calories that come from Sambar?

Walking (6 kmph) = 37 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins       

Swimming (2 kmph) = 21 mins

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

Value per per serving% Daily Values
Energy122 cal6%
Protein5.1 g9%
Carbohydrates18 g6%
Fiber3 g12%
Fat3.4 g5%
Cholesterol0 mg0%
Vitamin A165.1 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg8%
Vitamin C22.2 mg56%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)28.5 mcg14%
Calcium37.1 mg6%
Iron0.9 mg4%
Magnesium38.4 mg11%
Phosphorus89.1 mg15%
Sodium11.3 mg1%
Potassium343.5 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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