Sambar
சாம்பார்(Tamil Nadu)ಸಾಂಬಾರ್ · సాంబార్
Lunch · Dinner · 1 cup (200ml)
Nutrition Facts
Per 1 cup (200ml)
Calories320 kcal
Protein17.4g
Carbohydrates48g
Sugars8g
Fiber10g
Fat8g
Saturated1.4g
Sodium1014mg
Glycemic Index55 (Medium)
Per 100g Reference
160
kcal
8.7g
protein
24g
carbs
4g
fat
Portion Guide
This serving1 cup (200ml)
1 standard cup≈ 200 ml
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Medium Glycemic Index
GI of 55 has moderate blood sugar impact.
High Sodium
507mg sodium per 100g. Those monitoring salt intake should be aware.
High Fiber
5g fiber per 100g is great for digestion.
OCCASIONAL TREAT
Why: Watch the sodium
OK use: Once in a while as a treat
About This Dish
Lentil-based vegetable stew with tamarind and spices.
Macro Split
Protein 21%Carbs 58%Fat 22%
Category
mainSouth Indian
Real Talk
- →Great protein source for vegetarians. Have it with rice or roti.
- →High in sodium. Drink water and go easy on salt the rest of the day.
Alternatives
- Smaller portion – satisfy craving without overdoing it
- Share with someone – enjoy together, eat less
ELI5
South IndianWhat is this?
A south indian main dish typically eaten with rice or roti.
Serving Size
1 1 cup (200ml) (200g) = 320 kcal
≈ 1 cups (1 cup = 200ml)
Macros
Balanced: 21% protein, 58% carbs, 22% fat.
P: 17.4gC: 48gF: 8gFiber: 10g
Blood Sugar Impact
Medium GI. Provides steady energy over a couple of hours.
When to Eat
Suitable for lunch or dinner.
Portion Perspective
One 1 cup (200ml) is a moderate serving.
Things to Note
Medium Glycemic IndexHigh SodiumHigh Fiber
Best For
lunchdinner
Watch sodium intake. Balance with fresh vegetables and fruits.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.