Sambar Rasam Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of sambar rasam contains 45 calories, 2.5g protein, 6.5g carbs, and 1.2g fat. Sambar Rasam is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 45 kcal | 2% |
| Protein | 2.5g | 5% |
| Carbohydrates | 6.5g | 2% |
| Total Fat | 1.2g | 2% |
| Fiber | 1.5g | 5% |
| Sodium | 350.0mg | 15% |
| Potassium | 5.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 20.0mg | 2% |
Is Sambar Rasam Good for You?
Yes, Sambar Rasam is a nutrient-dense, low-calorie soup that offers notable health benefits. Per 100g serving, it provides 2.5g of protein (5% DV), 1.5g of fiber (5% DV), and exceptional mineral content including 180mg of iron (1000% DV) and 45mg of zinc (409% DV). Its combination of spices, legumes, and vegetables makes it a wholesome choice for balanced nutrition.
Key Health Benefits of Sambar Rasam
Iron powerhouse for oxygen transport: With 180mg of iron per 100g, Sambar Rasam delivers 1000% of your daily value, supporting red blood cell formation and preventing anemia-related fatigue.
Zinc support for immune function: The 45mg of zinc (409% DV) helps strengthen your immune system and supports wound healing and protein synthesis throughout your body.
Fiber aids digestive health: Containing 1.5g of fiber per serving, it is beneficial for maintaining healthy digestion and promoting satiety between meals.
Modest protein contribution: The 2.5g of protein helps support muscle maintenance, though it should be paired with other protein sources for complete dietary needs.
Low-calorie hydration: At only 45 calories per 100g, it is an ideal broth-based dish that keeps you nourished without excess energy intake, making it suitable for weight management.
How Does Sambar Rasam Compare?
Compared to traditional chicken broth or vegetable soup, Sambar Rasam stands out due to its exceptionally high mineral content, particularly its remarkable iron and zinc concentrations. While typical broths offer minimal nutritional density beyond hydration, it is enriched by tamarind, lentils, and a blend of spices that transform it into a functional food. This makes Sambar Rasam a more nutrient-complete choice for those seeking both flavor and measurable health benefits.
Frequently Asked Questions
How many calories are in sambar rasam?
Sambar Rasam contains 45 calories per 100g serving, making it an extremely low-calorie option. A typical bowl (around 250g) would contain approximately 110-115 calories, depending on preparation methods and ingredient ratios.
Is sambar rasam good for weight loss?
Yes, it is an excellent choice for weight loss due to its minimal calorie content combined with satisfying fiber and protein. The soup’s high water content and spices promote satiety, helping you feel full without consuming excess calories.
Does sambar rasam provide enough iron?
Sambar Rasam is exceptionally high in iron, delivering 1000% of the daily value per 100g. This outstanding iron concentration makes it one of the richest dietary sources of this mineral, particularly beneficial for vegetarians and those at risk of iron deficiency.
Is sambar rasam suitable for a vegetarian diet?
Absolutely, it is naturally vegetarian and commonly prepared with legumes, vegetables, and aromatic spices rather than meat. It serves as a protein and mineral-rich staple in South Indian vegetarian cuisine.
How should sambar rasam be stored?
It is best consumed fresh but can be refrigerated in an airtight container for 3-4 days. For longer storage, it freezes well for up to 2 months; simply thaw in the refrigerator and gently reheat on the stovetop.
How to Track Sambar Rasam Nutrition with Gram
The Gram app makes logging Sambar Rasam effortless—simply scan the dish with our AI food recognition feature or search for it by name to instantly pull up the complete nutritional breakdown. You’ll see all micronutrients and macronutrients at a glance, helping you track iron, zinc, and other key minerals alongside your daily totals. This way, you can monitor how this nutrient-dense soup contributes to your overall nutrition goals.
Frequently Asked Questions
How many calories are in sambar rasam?
Sambar Rasam contains 45 calories per 100g serving, making it an extremely low-calorie option. A typical bowl (around 250g) would contain approximately 110-115 calories, depending on preparation methods and ingredient ratios.
Is sambar rasam good for weight loss?
Yes, it is an excellent choice for weight loss due to its minimal calorie content combined with satisfying fiber and protein. The soup's high water content and spices promote satiety, helping you feel full without consuming excess calories.
Does sambar rasam provide enough iron?
Sambar Rasam is exceptionally high in iron, delivering 1000% of the daily value per 100g. This outstanding iron concentration makes it one of the richest dietary sources of this mineral, particularly beneficial for vegetarians and those at risk of iron deficiency.
Is sambar rasam suitable for a vegetarian diet?
Absolutely, it is naturally vegetarian and commonly prepared with legumes, vegetables, and aromatic spices rather than meat. It serves as a protein and mineral-rich staple in South Indian vegetarian cuisine.
How should sambar rasam be stored?
It is best consumed fresh but can be refrigerated in an airtight container for 3-4 days. For longer storage, it freezes well for up to 2 months; simply thaw in the refrigerator and gently reheat on the stovetop.
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Nutrition data sourced from USDA FoodData Central. Track sambar rasam and thousands of other foods with the Gram app.