Onion Chutney vs Sambar

Per 100 g, Onion Chutney has 147 kcal and 2.7 g protein, while Sambar has 97 kcal and 3.3 g protein.

Onion Chutney

147
kcal per 100 g
2.7 g protein

Sambar

97
kcal per 100 g
3.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Onion Chutney Sambar Difference
Calories Fewer calories for the same weight 147 kcal 97 kcal better 34%
Protein More protein helps with fullness and muscle 2.7 g 3.3 g better 18%
Carbs Lower carbs suits low-carb and diabetic diets 13.3 g 10.6 g better 20%
Fat Lower fat means lower calorie density 8.7 g 4.4 g better 49%
Fiber More fibre improves fullness and digestion 4.7 g better 3.5 g 26%
Sugar Less sugar means a gentler blood-sugar response 6.7 g 3.3 g better 51%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Sambar

Sambar is the lighter choice at 97 kcal per 100 g against 147 for Onion Chutney — about 34% fewer calories for the same weight on your plate. That does not make Onion Chutney a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sambar

Sambar is the stronger protein source, with 3.3 g per 100 g against 2.7 g for Onion Chutney. To match that from Onion Chutney you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Onion Chutney vs Sambar — common questions

Onion Chutney has more calories — about 147 kcal per 100 g compared with 97 kcal for Sambar.

Sambar has more protein — 3.3 g per 100 g against 2.7 g for Onion Chutney.

Sambar is the lighter choice at 97 kcal per 100 g against 147 for Onion Chutney — about 34% fewer calories for the same weight on your plate. That does not make Onion Chutney a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sambar is the stronger protein source, with 3.3 g per 100 g against 2.7 g for Onion Chutney. To match that from Onion Chutney you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 244 kcal and 6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Sambar has the edge, mainly on calorie density. Per 100 g, Onion Chutney has 147 kcal and 2.7 g protein, while Sambar has 97 kcal and 3.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Onion Chutney nutrition & serving sizes
Full Sambar nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.