Sambar Calories & Nutrition

Sambar has 145 calories per 1 katori (97 kcal per 100 g)

South Indian
145 kcal

Sambar Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Sambar broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 97 kcal 3.3 g 10.6 g 4.4 g
1 katori standard 150 g 145 kcal 5 g 15.9 g 6.6 g
1 bowl 200 g 194 kcal 6.7 g 21.2 g 8.8 g
2 katori 300 g 291 kcal 10 g 31.8 g 13.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Sambar (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 145 kcal 97 kcal 7%
Protein 5 g 3.3 g 10%
Carbohydrates 15.9 g 10.6 g 5%
Fat 6.6 g 4.4 g 10%
Fiber 5.3 g 3.5 g 21%
Sugar 5 g 3.3 g 10%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5 g · 14%
Carbs 15.9 g · 44%
Fat 6.6 g · 42%
Burn it off

Minutes of activity to burn 145 kcal (70 kg adult):

Brisk walking 31 min
Cycling 21 min
Running 16 min
Yoga 42 min

Is Sambar good for weight loss?

Yes — a good choice

Sambar carries roughly 97 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Sambar good for muscle gain?

Mainly an energy food

Sambar provides about 3.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Frequently asked questions about Sambar

1 katori (150 g) contains approximately 145 calories, along with 5 g protein, 15.9 g carbohydrates and 6.6 g fat.

100 g of Sambar contains about 97 calories, 3.3 g protein, 10.6 g carbs and 4.4 g fat.

2 katori works out to roughly 291 calories and 10 g of protein in total.

Yes — a good choice. Sambar carries roughly 97 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Sambar contains about 3.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Sambar provides roughly 10.6 g of carbohydrates and 3.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

For a 70 kg adult, burning the roughly 145 calories in 1 katori sambar takes brisk walking for about 31 minutes, or cycling for about 21 minutes, or running for about 16 minutes, or yoga for about 41 minutes.

Compare Sambar with other foods

Sambar vs Dosa Sambar vs Idli Sambar vs Masala Dosa Sambar vs Coconut Chutney Sambar vs Rava Idli

Similar foods in South Indian

Dosa

120 kcal

Idli

130 kcal

Masala Dosa

329 kcal

Coconut Chutney

80 kcal

Rava Idli

103 kcal

Trending Indian foods

Chai (Tea)

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Biryani

350 kcal

Tandoori Chicken

195 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Paratha

180 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 28 August 2026

This page is for general information only and is not medical advice. See our disclaimer.