Sambar
Also called: sambar, sambhar, samber, south indian sambar, sambaar, sambar dal, sambar curry, sambar stew
Sambar is that comforting South Indian dal stew that can turn a simple idli, dosa, rice, or even pongal into a proper meal. It’s tangy, a little spicy, and full of that home-style aroma from tamarind, curry leaves, and sambar powder—basically the kind of thing that feels like breakfast at home or lunch from a good tiffin box.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 193.8 kcal | 96.9 kcal |
| Protein | 6.8g | 3.4g |
| Carbohydrates | 21.2g | 10.6g |
| Fat | 8.8g | 4.4g |
| Fiber | 7g | 3.5g |
| Sugar | 6.6g | 3.3g |
| Micronutrients (per 100g) | ||
| Sodium | 159.54 mg | |
| Calcium | 30.24 mg | |
| Iron | 1.24 mg | |
| Vitamin C | 20.35 mg | |
| Folate | 68.19 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Sambar is pretty friendly for the gut because it brings together dal, vegetables, and spices in one bowl. The 7g fiber per serving helps keep digestion moving, while drumsticks, brinjal, okra, tomato, and onion add different plant fibers that feed good gut bacteria. Tamarind gives that tang and can help stimulate appetite, and spices like cumin/coriander/fenugreek plus curry leaves may support digestion and reduce that heavy feeling after a meal. If you want it easier on the tummy, pair it with warm rice or idlis and don’t make it too oily—about 5g oil per bowl is already enough for good flavour.
Frequently Asked Questions
Is sambar healthy for weight loss?
Yes, it can fit well in a weight-loss meal. One 200g bowl has about 193.8 kcal with 7g fiber and 6.8g protein, so it can keep you fuller than plain rice or dosa alone. Best combo: sambar with idli or a small portion of rice, not with too much ghee or extra fry.
Can diabetics eat sambar?
Usually yes, because it has dal, vegetables, and fiber, which slow down the carb spike a bit. One bowl has 21.2g carbs, so portion matters—pairing it with more vegetables or having it with idli in moderation works better than a big plate of white rice. If blood sugar is sensitive, keep an eye on the rice quantity.
How many calories are in 1 bowl of sambar?
One bowl of sambar (200g) has about 193.8 calories. Most of the calories come from dal, coconut, and oil, so the exact number can go up if the recipe is richer.
Is sambar good for digestion?
Yes, sambar is usually quite gut-friendly. The lentils and vegetables give 7g fiber per bowl, and ingredients like curry leaves, fenugreek, tamarind, and mustard seeds can support digestion and reduce that heavy, bloated feeling.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.