Sambar Calories Calculator
Sambar is the cornerstone of South Indian cuisine — a tamarind-based lentil stew cooked with toor dal and vegetables, seasoned with sambar powder and mustard seeds. A 200ml bowl contains approximately 110 kcal with 6g of protein and 4g of fiber, making it one of the most nutritionally efficient foods in Indian cooking.
Sambar Calculator
To burn about 110 kcal you may need roughly:
✨ Healthy Alternative Tips
Sambar — India Calorie Guide
Sambar is a well-loved Indian food enjoyed across the country. The calorie content per 100g is 55 kcal, with 3g protein, 7g carbohydrates, and 2g fat. Serving size is typically 1 bowl (~200ml). Restaurant and home-cooked versions can vary depending on oil quantity, preparation method, and ingredients used.
Portion Size Guide
| Portion | Est. Calories | Notes |
|---|---|---|
| Small serving (~75g) | ~41 kcal | Light portion |
| Standard (1 bowl (~200ml)) | ~110 kcal | Typical serving |
| Large serving (~200g) | ~110 kcal | Restaurant generous |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g |
|---|---|
| Calories | 55 kcal |
| Protein | 3g |
| Carbohydrates | 7g |
| Fat | 2g |
Weight Loss Tips
When tracking calories, the key variable for Sambar is portion control and cooking method. Home-cooked versions with measured oil are typically 20–30% lower in calories than restaurant servings. For weight loss, keep your serving to the standard portion and balance the meal with high-fiber vegetables or a protein side. Avoid extra ghee, cream, or fried accompaniments that can double the calorie count of the meal.
Muscle Gain and Active Lifestyle
Sambar provides carbohydrates and moderate protein suitable for pre-workout energy or everyday eating. For higher protein intake, pair it with a dal, paneer dish, or a glass of lassi to create a complete macronutrient balance.
India-Specific Context
Sambar is deeply embedded in Indian food culture. Preparation styles, serving sizes, and spice levels vary significantly by region — from milder versions in the south to boldly spiced preparations in the north and west. Understanding the calorie range for your regional version helps you track more accurately, since a restaurant serving in Mumbai may differ from a home portion in Delhi or a street-food version in Kolkata.
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FAQs
How many calories in sambar?
A 200ml bowl of sambar contains approximately 110 kcal. Per 100ml, sambar provides about 55 kcal. Restaurant versions may be higher due to added oil.
Is sambar good for weight loss?
Sambar is excellent for weight loss — it's low in calories, high in fiber and protein from lentils, and provides satiety without excess fat. It's one of the best Indian accompaniments for calorie control.
How do I use the Sambar calories calculator?
Enter your portion size in grams. The calculator shows calories, protein, carbs, and fat in real time. Use the Burn This Food section to see how much activity burns your portion. Click Full Food Detail for a complete nutrition breakdown.
What is the difference between home-cooked and restaurant Sambar?
Home-cooked versions typically use less oil and butter than restaurant servings, resulting in 20–35% fewer calories. Restaurant portions are also often larger. Use the calculator at your specific portion weight for the most accurate estimate.
📊 Data source note: Nutrition values are estimates based on standard Indian food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.