Mixed Vegetable Sambar: Calories, Nutrition and Health Benefits
South India's beloved lentil stew packed with vegetables, protein, fiber, and traditional spices for complete nutrition.
Quick Nutrition Facts
Per 1 Cup (248g)
| Nutrient | Amount |
|---|---|
| Calories | 213 kcal |
| Protein | 11g |
| Carbohydrates | 29g |
| Fiber | 9.9g |
| Sugars | 4.9g |
| Fat | 6.7g |
| Potassium | 588mg |
| Iron | 4.1mg |
| Folate | 213mcg |
| Sodium | 513mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sambar delivers 53% of daily folate needs in just one cup, making it exceptional for pregnancy nutrition. The lentil-vegetable combination provides complete amino acids while keeping calories remarkably low at 86 per 100g.
Myth Busters
MYTH #1: Sambar Is Too High in Carbs for Weight Loss
TRUTH: While sambar contains 29g carbs per cup, 10g comes from fiber which actually aids weight loss. Net carbs are only 19g. The protein and fiber combination promotes satiety far better than refined carb alternatives.
MYTH #2: Diabetics Should Avoid Sambar Due to Lentils
TRUTH: Lentils have a low glycemic index (28-32) and actually help regulate blood sugar. The fiber slows glucose absorption. Diabetics can safely eat sambar paired with brown rice or whole wheat items.
MYTH #3: Sambar Has Too Much Sodium
TRUTH: Homemade sambar contains 200-300mg sodium per cup, well within healthy limits. Restaurant versions may be higher. Control sodium by reducing added salt and skipping salty accompaniments like papad or pickle.
MYTH #4: You Need to Eat Rice with Sambar for Complete Nutrition
TRUTH: Sambar alone provides complete nutrition with vegetables, lentils, and spices. While traditionally served with rice, sambar can be enjoyed with idli, dosa, or whole wheat rotis. For weight loss, enjoy sambar as a soup without grains.
MYTH #5: Tamarind in Sambar Causes Acidity
TRUTH: Tamarind is alkaline-forming despite its sour taste and can actually aid digestion. Only those with existing acid reflux need to moderate tamarind intake. For most people, it enhances nutrient absorption.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 213 calories per cup with 10g fiber and 11g protein for excellent satiety. High vegetable content adds volume without excess calories. |
| Muscle Gain |  | Provides 11g plant protein plus essential amino acids from lentil-vegetable combination. Add paneer or eggs to boost protein content. |
| Diabetes Management | | Low GI lentils (28-32) with 10g fiber regulate blood sugar effectively. Pair with brown rice and monitor portions. |
| PCOS Management | | High fiber and plant protein support hormonal balance and insulin sensitivity. Anti-inflammatory spices benefit PCOS symptoms. |
| Pregnancy Nutrition | | Exceptional folate content (213mcg = 53% DV) prevents neural tube defects. Iron supports increased blood volume. |
| Viral/Flu Recovery | | Easy to digest, hydrating, anti-inflammatory spices boost immunity. Rich in vitamins and minerals support recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sambar
Understanding how sambar affects blood glucose helps optimize timing and portions for stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Response
The fiber and protein in sambar naturally moderate glucose absorption, but pairing strategies further improve stability:
- 🌾 Pair with brown rice or quinoa - Complex carbs prevent rapid spikes
- 🥚 Add boiled eggs or paneer - Extra protein slows digestion
- 🥗 Start with sambar before rice - Fiber coating effect on stomach
- 🥄 Use small portions (1 cup) - Prevents carb overload from accompaniments
This combination extends energy release and prevents the post-meal crash associated with rice-only meals.
Cultural Significance
Sambar is the cornerstone of South Indian cuisine, dating back to the 17th century Thanjavur Maratha kingdom.
In India:
- Daily staple across Tamil Nadu, Karnataka, Kerala, and Andhra Pradesh
- Each region has distinct preparation styles and vegetable preferences
- Integral to temple prasadam and festival meals
- Ayurveda values sambar's tridoshic balance (suitable for all body types)
- Traditional breakfast with idli, lunch with rice, dinner with dosa
Global Impact:
- Recognized worldwide as healthy comfort food
- Popular in Malaysian and Singaporean Tamil communities
- Growing adoption in Western vegan and plant-based diets
- Restaurant variations include fusion interpretations
Compare & Substitute
Sambar vs Similar Dishes (Per 100g)
| Nutrient | 🥘 Sambar | 🍛 Dal Tadka | 🥣 Rasam | 🍲 Chole |
|---|---|---|---|---|
| Calories | 86 kcal | 104 kcal | 47 kcal | 164 kcal |
| Carbs | 11.8g | 14.6g | 8.2g | 27g |
| Fiber | 4g | 3.5g | 1.8g | 7.6g |
| Protein | 4.3g | 5.2g | 2.1g | 8.9g |
| Fat | 2.7g | 3.9g | 1.2g | 2.6g |
| Sodium | 207mg | 312mg | 289mg | 291mg |
| Potassium | 237mg | 198mg | 156mg | 291mg |
| Best For | Weight loss, balanced nutrition | Higher protein needs | Low-calorie, hydration | High fiber, protein |
Frequently Asked Questions
Is sambar good for weight loss?
Yes, sambar is excellent for weight loss. One cup has only 213 calories but delivers 11g protein and 10g fiber that promote fullness for hours. The high vegetable content adds filling volume without excess calories.
Best practices: Have 1-1.5 cups as main dish; pair with small portions of brown rice or skip grains entirely; avoid fried accompaniments like vadai or papad; add extra vegetables for volume.
Can diabetics eat sambar?
Diabetics can safely eat sambar. The lentils have a low glycemic index (28-32) and 10g fiber per cup helps regulate blood sugar effectively.
Tips for diabetics:
- Pair with brown rice or whole wheat items rather than white rice
- Eat sambar first to coat stomach with fiber
- Keep portions moderate (1 cup sambar with 1/2-3/4 cup rice)
- Avoid adding jaggery or excess tamarind
- Monitor blood sugar 2 hours after eating
How much protein is in sambar?
One cup of mixed vegetable sambar contains 11 grams of protein primarily from toor dal (pigeon peas). This represents 22% of daily protein needs and provides a complete amino acid profile when combined with vegetables.
For higher protein diets, enhance sambar with paneer cubes, boiled eggs, or enjoy with protein-rich accompaniments like moong dal dosa.
What are the main health benefits of sambar?
Key Benefits:
- Digestive Health: 10g fiber per cup supports regular bowel movements and gut bacteria
- Heart Health: 588mg potassium helps regulate blood pressure
- Iron for Energy: 4.1mg iron (23% DV) combats anemia and fatigue
- Pregnancy Support: 213mcg folate (53% DV) essential for fetal development
- Anti-Inflammatory: Turmeric, cumin, and coriander reduce inflammation
- Weight Management: Low calorie density with high satiety value
Is sambar high in sodium?
Homemade sambar contains 200-300mg sodium per cup, which is moderate and healthy. Restaurant or packaged versions may contain 500-700mg.
To reduce sodium:
- Use less salt during cooking (1/4 teaspoon per batch)
- Skip salty accompaniments (papad, pickle, chips)
- Increase vegetables for natural flavor depth
- Use low-sodium sambhar powder
- Fresh lemon juice enhances taste without sodium
Which vegetables are best for sambar?
Traditional favorites:
- Drumstick (moringa) - Classic choice, nutrient-dense
- Pumpkin - Adds natural sweetness
- Eggplant - Absorbs spices beautifully
- Okra (bhindi) - Adds body and nutrition
- Tomatoes - Essential for tang and color
- Carrots - Adds sweetness and vitamin A
- Radish (mooli) - Digestive benefits
- Bottle gourd (lauki) - Cooling properties
Recommendation: Mix 3-4 vegetables for best nutrition and flavor balance. Choose seasonal vegetables for cost savings and peak freshness.
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