Sambar Nutrition Facts: Calories, Macros & Health Benefits

Q: "How many calories is in sambar?"

"Sambar contains 62 calories per 100g, making it a low-calorie dish suitable for calorie-conscious meal planning. A typical serving (about 200g) would provide roughly 124 calories."

Q: "Is sambar good for weight loss?"

"Yes, sambar is a weight loss-friendly food due to its low calorie density (62 kcal per 100g) and high fiber content (2.3g per 100g), which promotes satiety and helps reduce overall calorie intake throughout the day."

Q: "How much sodium is in sambar?"

"Sambar contains 260mg of sodium per 100g, which represents 11% of the Daily Value—a moderate amount that fits well within a balanced sodium intake for most people."

Q: "Is sambar suitable for a vegan diet?"

"Yes, sambar is naturally vegan when prepared with vegetable-based ingredients and without dairy products, making it an excellent protein and fiber source for plant-based diets."

Q: "How should I store sambar to maintain freshness?"

"Sambar should be stored in an airtight container in the refrigerator for up to 3-4 days; you can also freeze it for up to 3 months for longer storage while preserving its nutritional value."

Summary: 100g of sambar contains 62 calories, 2.8g protein, 9.4g carbs, and 1.7g fat. Sambar is a good source of sodium.

Sambar - nutrition facts and calorie information

Nutrition Facts — per 100g

9.4g

Carbs

2.8g

Protein

1.7g

Fat

Nutrient	Amount	% Daily Value
Calories	62 kcal	3%
Protein	2.8g	6%
Carbohydrates	9.4g	3%
Total Fat	1.7g	2%
Fiber	2.3g	8%
Sodium	260.0mg	11%

Is Sambar Good for You?

Yes, sambar is a nutritious dish that supports a balanced diet. Per 100g, it provides 2.3g of fiber (8% Daily Value) for digestive health, 2.8g of protein (6% Daily Value) for muscle maintenance, and just 62 calories (3% Daily Value), making it a low-calorie, nutrient-dense option.

Key Health Benefits of Sambar

High in Fiber for Digestive Health — With 2.3g of fiber per 100g (8% Daily Value), sambar supports healthy digestion and promotes satiety, helping you feel fuller for longer.
Low in Calories — At only 62 calories per 100g, it is an excellent choice for those managing calorie intake while still receiving meaningful nutritional value.
Good Source of Plant-Based Protein — The 2.8g of protein per 100g (6% Daily Value) makes sambar a plant-forward option for muscle recovery and tissue repair, especially when made with legumes and vegetables.
Supports Heart Health with Minimal Fat — Sambar contains just 1.7g of total fat per 100g (2% Daily Value), keeping it low in saturated fat while providing essential vitamins and minerals from vegetables and spices.
Rich in Antioxidant Spices — The blend of spices in sambar—including turmeric, cumin, and fenugreek—delivers anti-inflammatory compounds and antioxidants that support overall wellness.

How Does Sambar Compare?

Sambar stands out among vegetable-based curries for its exceptional fiber content at 2.3g per 100g, compared to many cream-based curries that offer minimal fiber and significantly more calories. Its low-fat profile (1.7g) and modest sodium level (260mg or 11% Daily Value) make it a lighter alternative to coconut milk-based curries, which typically contain 10-15g of fat per serving.

Frequently Asked Questions

How many calories is in sambar?

Sambar contains 62 calories per 100g, making it a low-calorie dish suitable for calorie-conscious meal planning. A typical serving (about 200g) would provide roughly 124 calories.

Is sambar good for weight loss?

Yes, sambar is a weight loss-friendly food due to its low calorie density (62 kcal per 100g) and high fiber content (2.3g per 100g), which promotes satiety and helps reduce overall calorie intake throughout the day.

How much sodium is in sambar?

Sambar contains 260mg of sodium per 100g, which represents 11% of the Daily Value—a moderate amount that fits well within a balanced sodium intake for most people.

Is sambar suitable for a vegan diet?

Yes, sambar is naturally vegan when prepared with vegetable-based ingredients and without dairy products, making it an excellent protein and fiber source for plant-based diets.

How should I store sambar to maintain freshness?

Sambar should be stored in an airtight container in the refrigerator for up to 3-4 days; you can also freeze it for up to 3 months for longer storage while preserving its nutritional value.

How to Track Sambar Nutrition with Gram

With the Gram app, logging sambar takes seconds—simply scan the dish with your phone’s camera using AI food recognition, and the app instantly displays the complete nutrient breakdown including calories, protein, fiber, and sodium. This makes it easy to see how sambar fits into your daily nutrition goals and track macronutrients across all your meals in one place.