Food
Sambar: Calories, Protein & Macros
A 1 bowl serving of Sambar has 249 kcal, 8.7g protein, 27.2g carbs and 11.3g fat — 3.5g of protein per 100 kcal. It's a vegetarian cooked dish from the dal & legumes group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Sambar?
A 1 bowl serving has 249 kcal, 8.7g protein, 27.2g carbohydrate, 11.3g fat and 9g fiber. Per 100 g it's 96.9 kcal, 3.4g protein, 10.6g carbs and 4.4g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Sambar fit a cut vs a bulk?
At 3.5g of protein per 100 kcal, Sambar is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Sambar should I eat?
The dataset's reference serving is 1 bowl (257 g), giving the 249 kcal and 8.7g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Sambar?
- Moong Dal — vegetarian, 54 kcal per 100 g, 4.1g protein per 100 kcal
- Dal makhani — vegetarian, 74 kcal per 100 g, 4.5g protein per 100 kcal
- Buffalo Milk — vegetarian, 107 kcal per 100 g, 3.4g protein per 100 kcal
| Metric | Per 1 bowl | Per 100 g |
|---|---|---|
| Calories | 249 kcal | 96.9 kcal |
| Protein | 8.7 g | 3.4 g |
| Carbohydrate | 27.2 g | 10.6 g |
| Fat | 11.3 g | 4.4 g |
| Fiber | 9 g | 3.5 g |
| Protein per 100 kcal | 3.5 g | 3.5 g |
Key takeaways
- A 1 bowl serving of Sambar has 249 kcal and 8.7g protein.
- Sambar carries 3.5g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the dal & legumes group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Sambar in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Sambar?
3.4g per 100 g, or 8.7g in a 1 bowl serving — 3.5g of protein per 100 kcal.
Is Sambar vegetarian?
Yes — Sambar is vegetarian.
Can I log Sambar in IRONSLOG?
Yes — Sambar is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.