1 serving (250 grams) contains 300 calories, 10.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
288.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 576.9 mg | 25% | |
| Total Carbohydrates | 48.1 g | 17% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 48.1 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 288.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Idli sambar
Idli Sambar is a traditional South Indian dish comprising steamed rice-lentil cakes (idli) served with a tangy, spiced lentil soup (sambar). A staple in Indian cuisine, idli is made from a fermented batter of rice and urad dal (black gram), while sambar is prepared using toor dal (split pigeon peas), tamarind, and assorted vegetables like carrots, drumsticks, and tomatoes. Idli is low in fat, rich in carbohydrates, and a good source of protein due to the lentils. Sambar complements the dish by adding fiber, vitamins A, C, and potassium. The combination provides a balanced meal, being easy to digest yet sustaining. Typically served as breakfast, it is also gluten-free and suitable for those with dietary restrictions.
Health Benefits
- Promotes gut health due to fermentation in idli, which increases the bioavailability of nutrients and fosters healthy gut bacteria.
- Rich in fiber and antioxidants from sambar vegetables such as carrots and tomatoes, supporting digestive health and reducing inflammation.
- Provides plant-based protein from urad dal and toor dal, essential for muscle repair and growth.
- Offers potassium and iron, aiding in maintaining healthy blood pressure and supporting oxygen transport in the body.
- Low in fat and calories, making it an excellent option for weight management and cardiovascular health.
Dietary Considerations
Selection and Storage
Store idli in an airtight container in the refrigerator for up to 2 days. Sambar can be refrigerated for 2-3 days; reheat thoroughly and add water if it thickens.
Common Questions About Idli sambar Nutrition
What is the nutritional content of Idli Sambar?
A single idli (35-40g) contains about 39 calories, 0.2g fat, 2g protein, and 8g carbohydrates, making it a low-calorie option. Sambar adds additional nutrients like fiber, vitamin C, and protein from the lentils and vegetables. Together, one serving (2 idlis with 1 cup of sambar) provides approximately 150-200 calories with a good balance of protein, fiber, and carbs.
Is Idli Sambar suitable for a keto or low-carb diet?
Idli is not suitable for a keto diet as it is primarily made from rice and lentils, which are carbohydrate-rich. However, for a low-carb diet, you can explore alternative recipes using cauliflower rice or coconut flour for lower carbohydrate content. Sambar is keto-friendly if made without high-carb vegetables like carrots or potatoes.
What are the health benefits of eating Idli Sambar?
Idli Sambar is a highly nutritious and balanced meal. It is easy to digest due to the fermentation process, which enhances its probiotic content. Sambar provides essential vitamins like vitamin C and antioxidants from vegetables, along with plant-based protein and fiber. Its low oil content makes it a heart-healthy meal.
How many Idlis should I eat in a single serving?
A typical serving of Idli Sambar includes 2-3 idlis with 1 cup of sambar, totaling about 200-300 calories. This is a reasonable portion for a main meal, especially breakfast. Adjust portions based on your calorie needs and hunger levels—those with higher activity levels might opt for more idlis.
How does Idli Sambar compare to dosa or uttapam in terms of nutrition?
Idli Sambar is typically lower in calories compared to dosa because idlis are steamed, not fried, and require no oil for preparation. Uttapam, although similar in ingredients, may have slightly higher calories due to toppings and oil usage. All three dishes provide similar plant-based protein and carbs, but idli is lighter and easier to digest.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
