Sev Tamatar: Calories, Nutrition and Health Benefits
A beloved Indian comfort food combining tangy tomato curry with crispy sev - rich in lycopene, fiber, and authentic Gujarati flavors.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 135 kcal |
| Protein | 3.5g |
| Carbohydrates | 16g |
| Fiber | 3.2g |
| Sugars | 5g |
| Fat | 7g |
| Lycopene | 2.5mg |
| Vitamin C | 18mg |
| Vitamin A | 450 IU |
| Iron | 1.2mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Tomatoes in Sev Tamatar provide lycopene, a powerful antioxidant that supports heart health and reduces cancer risk. Cooking tomatoes actually increases lycopene bioavailability. Control oil and sev quantity for optimal health benefits.
Myth Busters
MYTH #1: Sev Tamatar Is Too Oily and Unhealthy
TRUTH: Health depends on preparation. Using 1-2 tablespoons of oil for 4 servings keeps it moderate. The tomato base provides lycopene, vitamin C, and fiber which support immunity and heart health. Make it healthier by reducing sev and adding vegetables like peas or carrots.
MYTH #2: Sev Tamatar Causes Weight Gain
TRUTH: At 135 calories per 100g, Sev Tamatar is moderate. Weight gain comes from overeating and pairing with excess carbs (roti + rice + puri). Enjoy reasonable portions (150-200g) with either roti or rice, not both, to maintain calorie balance.
MYTH #3: Fried Sev Has No Nutritional Value
TRUTH: Sev made from chickpea flour (besan) provides plant-based protein and fiber. While frying adds calories, moderate amounts (15-20g) contribute protein and satisfying crunch. Balance is key.
MYTH #4: Tomato-Based Curries Are Acidic and Unhealthy
TRUTH: While tomatoes are acidic, cooking reduces acidity and increases nutrient bioavailability. For most people, cooked tomatoes support digestive health. Only those with GERD or acid reflux need to limit intake.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Moderate 135 cal/100g; fiber promotes fullness. Reduce sev and oil, add vegetables, pair with single grain source. |
| Muscle Gain | | Provides 3.5g protein per 100g from chickpea sev. Not a primary protein source - combine with dal, paneer, or chicken for better muscle support. |
| Diabetes Management | | Moderate glycemic load. Limit sev (adds carbs), pair with high-fiber roti, add vegetables to slow glucose absorption. |
| PCOS Management | | Lycopene offers anti-inflammatory benefits. However, fried sev and oil may impact insulin sensitivity. Minimize oil and sev, maximize vegetables. |
| Pregnancy Nutrition |  | Lycopene and vitamin C support fetal development and immunity. Iron aids blood production. |
| Viral/Flu Recovery | | High vitamin C (18mg/100g) and lycopene boost immunity. Easy to digest, provides energy, and tomatoes offer hydration. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sev Tamatar
Understanding how Sev Tamatar affects blood glucose helps you make informed portion and pairing decisions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing Sev Tamatar strategically reduces blood sugar peaks and extends satiety:
- 🫓 High-fiber roti (whole wheat, bajra, jowar) - Slows carb absorption
- 🥗 Side salad (cucumber, tomato, onion) - Adds fiber and volume
- 🥛 Yogurt/curd (dahi) - Protein and probiotics moderate glucose response
- 🍛 Dal on the side - Protein and fiber combination improves glycemic control
Avoid pairing with white rice and roti together, which creates excessive carbohydrate load.
Cultural Significance
Sev Tamatar is a cherished dish from Gujarat, Western India, reflecting the region's love for sweet-tangy flavors and creative vegetarian cuisine.
In Gujarat:
- Popular homestyle curry served with roti or rice
- Comfort food often prepared when fresh vegetables are scarce
- Regional variations include adding peas, potatoes, or paneer
- Street food version served in pav (buns) as "Sev Tamatar Pav"
Cultural Notes:
- Showcases Gujarati ingenuity - transforming simple ingredients into flavorful meals
- Sev represents traditional chickpea flour snacks integral to Gujarati cuisine
- Often served during festivals and family gatherings
- Modern variations found across India with regional spice adaptations
Compare & Substitute
Sev Tamatar vs Similar Indian Curries (Per 100g)
| Nutrient | 🍅 Sev Tamatar | 🍅 Tomato Curry | 🥔 Aloo Tamatar | 🧀 Paneer Makhani |
|---|---|---|---|---|
| Calories | 135 kcal | 75 kcal | 95 kcal | 220 kcal |
| Carbs | 16g | 12g | 18g | 8g |
| Fiber | 3.2g | 2.8g | 2.5g | 1.8g |
| Protein | 3.5g | 2g | 2.2g | 12g |
| Fat | 7g | 3g | 4g | 18g |
| Lycopene | 2.5mg | 3.2mg | 2mg | 1.5mg |
| Vitamin C | 18mg | 22mg | 15mg | 8mg |
| Iron | 1.2mg | 0.9mg | 0.8mg | 1.5mg |
| Best For | Balanced meal, mid-range | Weight loss, low-calorie | Comfort food, budget-option | High protein, muscle gain |
Frequently Asked Questions
Is Sev Tamatar good for weight loss?
Sev Tamatar can support weight loss when prepared mindfully. At 135 calories per 100g with 3.2g fiber, it provides satiety without excessive calories. The tomato base is nutrient-dense and low-calorie.
Weight-loss tips: Use minimal oil (1-2 tablespoons total); limit sev to 15-20g per serving; add vegetables like peas, carrots, or bell peppers; pair with one grain source (roti or rice, not both); control portions to 150-200g per meal.
Is Sev Tamatar healthy?
Sev Tamatar offers health benefits when prepared thoughtfully. Tomatoes provide lycopene (heart health, cancer prevention), vitamin C (immunity), and fiber (digestion). Chickpea flour sev contributes plant-based protein and fiber.
Healthy preparation: Minimize oil; add more tomatoes and vegetables; reduce sev quantity; use fresh ingredients; balance with whole grains and protein sources.
How many calories are in Sev Tamatar?
Sev Tamatar contains approximately 135 calories per 100g. A typical meal portion (200g) provides 270 calories. Calories vary significantly based on oil quantity and sev amount.
Calorie reduction: Use less oil; add more tomatoes; limit sev; include low-calorie vegetables like cauliflower or green beans.
Can diabetics eat Sev Tamatar?
Diabetics can enjoy Sev Tamatar in moderation with smart modifications. The dish has moderate glycemic load from tomatoes and sev.
Diabetic-friendly approach: Limit sev quantity (reduces carbs and fat); pair with high-fiber rotis (bajra, jowar); add non-starchy vegetables; control portions to 100-150g; eat with dal for protein; monitor blood sugar 2 hours after eating.
What are the main ingredients in Sev Tamatar?
Traditional Sev Tamatar includes fresh tomatoes (pureed or chopped), sev (crispy chickpea flour noodles), cooking oil or ghee, onions, garlic-ginger paste, and spices.
Spices: Turmeric powder, red chili powder, coriander powder, cumin seeds, garam masala, salt, sugar (for balance).
Garnish: Fresh coriander leaves, additional sev on top.
Variations: Some recipes add peas, carrots, potatoes, or paneer for extra nutrition and texture.
Is Sev Tamatar good for PCOS?
Sev Tamatar offers mixed benefits for PCOS. Tomatoes provide anti-inflammatory lycopene and antioxidants, which support PCOS management. However, fried sev and oil content may negatively impact insulin sensitivity.
PCOS-friendly modifications: Minimize oil (use 1 tablespoon); reduce sev or skip it; add fiber-rich vegetables (cauliflower, bell peppers, carrots); pair with whole grain roti; control portions to 100-150g; balance with protein sources like dal or paneer.
How do I make Sev Tamatar healthier?
Five easy modifications:
- Reduce oil - Use 1-2 tablespoons for entire recipe instead of 4-5
- Add vegetables - Include peas, carrots, bell peppers, or cauliflower
- Limit sev - Use 15-20g per serving, not 50g
- Increase tomatoes - More tomatoes = more lycopene, vitamin C, fiber
- Pair smartly - Serve with single grain source and side salad
Can I eat Sev Tamatar during pregnancy?
Yes, Sev Tamatar is safe and beneficial during pregnancy when prepared with proper hygiene. It provides lycopene, vitamin C, iron, and folate - all important for fetal development and maternal health.
Pregnancy tips: Use pasteurized ingredients; ensure thorough cooking; adjust spice levels for comfort; eat moderate portions; balance with protein sources; stay hydrated.
