Sambar vs Veg Stew

Per 100 g, Sambar has 97 kcal and 3.3 g protein, while Veg Stew has 145 kcal and 7 g protein.

Sambar

97
kcal per 100 g
3.3 g protein

Veg Stew

145
kcal per 100 g
7 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 Sambar Veg Stew Difference
Calories Fewer calories for the same weight 97 kcal better 145 kcal 33%
Protein More protein helps with fullness and muscle 3.3 g 7 g better 53%
Carbs Lower carbs suits low-carb and diabetic diets 10.6 g 10.2 g about the same
Fat Lower fat means lower calorie density 4.4 g better 8.4 g 48%
Fiber More fibre improves fullness and digestion 3.5 g better 3.1 g 11%
Sugar Less sugar means a gentler blood-sugar response 3.3 g better 4.9 g 33%
"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 145 for Veg Stew — about 33% fewer calories for the same weight on your plate. That does not make Veg Stew a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Veg Stew

Veg Stew is the stronger protein source, with 7 g per 100 g against 3.3 g for Sambar. To match that from Sambar you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Sambar vs Veg Stew — common questions

Veg Stew has more calories — about 145 kcal per 100 g compared with 97 kcal for Sambar.

Veg Stew has more protein — 7 g per 100 g against 3.3 g for Sambar.

Sambar is the lighter choice at 97 kcal per 100 g against 145 for Veg Stew — about 33% fewer calories for the same weight on your plate. That does not make Veg Stew a bad food; it means the portion has to be smaller to fit the same calorie budget.

Veg Stew is the stronger protein source, with 7 g per 100 g against 3.3 g for Sambar. To match that from Sambar you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 242 kcal and 10.3 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, Sambar has 97 kcal and 3.3 g protein, while Veg Stew has 145 kcal and 7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Sambar nutrition & serving sizes
Full Veg Stew nutrition & serving sizes

Other comparisons

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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.