Idli Sambar Nutrition Facts: Calories, Macros & Health Benefits
Summary: Idli Sambar contains 95 calories, 3.8g protein, 16.5g carbs, and 1.2g fat per one plate (300g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one plate (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 3.8g | 8% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 1.2g | 2% |
| Fiber | 1.8g | 6% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.20g | 1% |
| Sodium | 180.0mg | 8% |
| Potassium | 4.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.60mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.70mg | 41% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.20mg | 1% |
| Phosphorus | 15.0mg | 1% |
Is Idli Sambar Good for You?
Idli Sambar provides 95 calories per one plate (300g) with 3.8g protein, 16.5g carbohydrates, and 1.2g fat. It is a source of iron (667% dv), zinc (500% dv), vitamin b6 (41% dv).
Classic Karnataka-style breakfast of steamed rice-urad dal idlis served with a lentil-vegetable sambar made with a distinctive Karnataka spice blend including fresh coconut and curry leaves.
Key Health Benefits of Idli Sambar
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (41% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Idli Sambar Nutrition with Gram
Use Gram to log idli sambar and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in idli sambar?
Idli Sambar contains 95 calories per one plate (300g).
How much protein is in idli sambar?
Idli Sambar provides 3.8g of protein per one plate (300g).
How many carbs are in idli sambar?
Idli Sambar has 16.5g of carbohydrates per one plate (300g).
Is idli sambar good for tracking nutrition?
Yes. Idli Sambar can be logged by calories, macros, and micronutrients in the Gram app.
How should I use idli sambar in a meal plan?
Use Idli Sambar as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track idli sambar and thousands of other foods with the Gram app.