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Sambar

Sambar

Everyday

Sambar is a traditional South Indian lentil-based stew characterized by its tangy tamarind base and aromatic sambar spice blend. This nutritious dish combines cooked toor dal with seasonal vegetables like drumsticks and okra, providing plant-based protein, fiber, and essential vitamins. The complex flavor profile comes from roasted spices such as coriander and cumin, traditionally served with rice or as an accompaniment to idli and dosa. As a naturally vegan option when prepared without ghee, sambar offers both robust flavor and nutritional density in South Asian cuisine.

Macro Impact

A 1 cup serving contains 208 calories, 11g protein, 29g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 208 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size1 cup (248 g)
Amount per serving
Calories208
% Daily Value*
Total Fat6g
8%
Saturated Fat1.0g
5%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium516mg
22%
Total Carbohydrate29g
11%
Dietary Fiber10g
35%
Total Sugars7g
Includes Added Sugars0g
0%
Protein11g
Vitamin D0mcg
0%
Calcium74mg
6%
Iron4mg
23%
Potassium541mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
29 / 275 g
11%
Fiber
10 / 28 g
35%
Sugars
7 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
4 g
Insoluble Fiber
6 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
2 / 19 g
9%
Omega 9
3 g
Protein
Protein
11 / 80 g
13%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
1 / 2 g
34%
Leucine
1 / 3 g
26%
Lysine
1 / 2 g
31%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
25%
Threonine
0 / 1 g
31%
Tryptophan
0 / 0 g
31%
Valine
1 / 2 g
30%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
99 / 400 mcg
25%
Vitamin A
496 / 800 mcg
62%
Vitamin C
10 / 83 mg
12%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
37 / 105 mcg
35%
Minerals
Calcium
74 / 1k mg
7%
Copper
0 / 1 mg
28%
Iron
4 / 13 mg
32%
Magnesium
50 / 370 mg
13%
Manganese
1 / 2 mg
24%
Phosphorous
149 / 700 mg
21%
Potassium
541 / 3k mg
18%
Selenium
7 / 55 mcg
14%
Sodium
516 / 2.3k mg
22%
Zinc
1 / 10 mg
13%
Chromium
3 / 30 mcg
8%
Molybdenum
20 / 45 mcg
44%
Iodine
12 / 150 mcg
8%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
211 g
Caffeine
0 mg
Choline
25 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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