Calories in Sambar, Health Benefits & Nutrition Value
Sambar is a tangy and spicy South Indian lentil stew made with toor dal, a variety of vegetables, and a unique blend of spices. It's typically enjoyed with rice, idli, or dosa, and is known for its rich, hearty flavor and comforting warmth. This nutritious dish is a staple in South Indian cuisine, offering a delightful balance of taste and health benefits.
How Many Calories Does Sambar Have?
Sambar, a popular South Indian dish, contains approximately 150-200 calories per 1-cup serving, about 200 grams. The calorie content primarily comes from toor dal (split pigeon peas), which provides around 100 calories per serving and offers a good source of protein and carbohydrates. The addition of various vegetables such as carrots, tomatoes, and eggplant contributes about 50 calories, along with essential vitamins, minerals, and fiber. Spices like turmeric, coriander, and cumin, as well as tamarind for tanginess, add negligible calories, yet impart robust flavors. Tempering with a small amount of oil, 1 teaspoon, adds 50 calories and enhances the dish's richness. Overall, sambar is a nutritious and flavorful stew, perfect when paired with rice, dosa or idli, offering a balanced mix of protein, vegetables, and spices in a relatively low-calorie package. It’s a wholesome choice for those seeking a satisfying meal without excessive calorie intake.
Calories in Common Food Items with Sambar
- Idli (2 pieces): Light and fluffy, about 100-150 calories.
- Dosa (1 plain): Crispy and delicious, around 100-150 calories.
- Vada (1 piece): Savory and fried, approximately 150-200 calories.
- Rice (1 cup): A staple with sambar, about 100-150 calories.
- Roti (1 medium): Whole wheat goodness, roughly 70-100 calories.
- Papadum (1 piece): Crunchy and thin, about 120-130 calories.
- Coconut Chutney (1 tablespoon): Flavorful accompaniment, approximately 50-70 calories.
- Mixed Pickle (1 tablespoon): Tangy and spicy, around 100 calories.
These tasty combinations make for a satisfying meal, offering a mix of flavors and textures alongside sambar!
Health Benefits of Sambar
- Nutrient-Rich: Sambar is a nutrient-dense dish due to its combination of vegetables and lentils (toor dal). Vegetables like carrots, tomatoes, drumsticks, and eggplant provide essential vitamins such as A, C, and K and minerals like potassium and calcium. These nutrients support various bodily functions, including immune health, bone strength, and vision.
- High Protein Source: Toor dal, the main ingredient in sambar, is a valuable source of plant-based protein. Protein is crucial for muscle repair and growth, as well as for maintaining the body’s overall protein balance. It helps in the formation of enzymes and hormones, supports immune function, and plays a role in maintaining healthy skin, hair, and nails.
- Digestive Health: The fiber content in sambar, derived from both lentils and vegetables, promotes digestive health. Fiber adds bulk to stool, which aids in regular bowel movements and prevents constipation. A diet rich in fiber also supports a healthy gut microbiota, which contributes to overall digestive wellness.
- Heart-Friendly: Sambar can be prepared with minimal added fats and oils, particularly when compared to other dishes. Additionally, spices commonly used in sambar, such as turmeric, contain compounds like curcumin known for their anti-inflammatory properties. These properties may help reduce inflammation in the body and support cardiovascular health by lowering the risk of heart disease.
- Blood Sugar Control: The lentils used in sambar, including toor dal, have a low glycemic index. This means they are digested and absorbed slowly, resulting in a gradual rise in blood sugar levels rather than a sharp spike. As a result, sambar can contribute to better blood sugar control, making it a suitable choice for individuals managing diabetes or those aiming to stabilize their energy levels throughout the day.
Conclusion
In conclusion, sambar isn't just a flavorful South Indian stew; it's a nutritional powerhouse too! Packed with veggies, lentils, and a burst of spices, it clocks in at about 150-200 calories per serving. This makes it a deliciously guilt-free option when paired with idli, dosa, or rice. Beyond its comforting warmth and rich taste, sambar offers a balanced mix of proteins, vitamins, and fiber—supporting everything from digestion to heart health. So, whether you're savoring it for its tangy kick or its health benefits, sambar is truly a dish that satisfies both the taste buds and the body!
Suha Warekar
Registered Dietitian
