Sambar rice

Lunch

Item Rating: 74/100

1 serving (250 grams) contains 300 calories, 8.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		47.2 g	17%
	Dietary Fiber	5.7 g	20%
	Sugars	4.7 g
protein		7.5 g	15%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		1.9 mg	10%
Potassium		283.0 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

🍯 Low sugar

Source of Calories

Fat: 42 cal (16.2%)

Protein: 30 cal (11.5%)

Carbs: 188 cal (72.3%)

About Sambar rice

Sambar rice is a traditional South Indian dish combining cooked rice with sambar, a lentil-based vegetable stew flavored with tamarind and a unique blend of spices. Originating from Tamil Nadu, it is a staple comfort food in Indian cuisine. Nutritionally, sambar rice is rich in carbohydrates, protein, and dietary fiber. It provides essential micronutrients like iron, zinc, magnesium, and vitamins from the vegetables used. The lentils are an excellent source of plant-based protein, while tamarind contributes antioxidants. It is a wholesome, balanced meal combining macronutrients and micronutrients in a flavorful package.

Health Benefits

• Rich in protein due to lentils, promoting muscle growth and repair.
• High in dietary fiber, which supports healthy digestion and helps maintain steady blood sugar levels.
• Contains antioxidants from tamarind, which may combat oxidative stress and promote heart health.
• Provides essential minerals like magnesium and potassium, contributing to optimal nerve and muscle function.
• Vegetables in sambar contribute vitamins A and C, boosting immunity and skin health.

Dietary Considerations

Allergens: Contains mustard seeds, asafetida (may contain gluten in some preparations), peanuts (if used as a garnish)

Suitable for: Vegetarian, vegan, gluten-free (if asafetida or other allergens are avoided)

Not suitable for: Low-carb, ketogenic, fodmap (contains lentils and certain vegetables like onions)

Selection and Storage

Store sambar rice in the refrigerator for up to 2 days in an airtight container. Reheat thoroughly before serving and add a splash of water if it appears dry.

Common Questions About Sambar rice Nutrition

Is Sambar Rice high in protein?

Sambar Rice typically contains around 5-8 grams of protein per serving (1 cup or approximately 200 grams) due to the lentils used in the sambar. While it does provide a moderate amount of plant-based protein, it is not considered a high-protein food, but pairing it with a side of yogurt or extra lentils can enhance its protein content.

Can I eat Sambar Rice on a keto or low-carb diet?

Sambar Rice is not keto-friendly or low-carb as it is made with white or brown rice, which is high in carbohydrates. A traditional serving contains about 35-40 grams of carbs per cup. For a low-carb alternative, you can substitute the rice with cauliflower rice while retaining the sambar for flavor and nutrients.

What are the health benefits and concerns of eating Sambar Rice?

Sambar Rice is a nutritious dish rich in fiber, vitamins, and minerals due to the lentils and vegetables used in the sambar. It provides a good source of antioxidants and is low in fat, which can support heart health. However, it may be high in sodium if too much salt or store-bought sambar powder is used, which could be a concern for individuals managing their blood pressure.

What is the recommended portion size for Sambar Rice?

A standard portion size of Sambar Rice is about 1 cup (200-250 grams), which provides approximately 200-250 calories depending on the ingredients and preparation. This portion is ideal for a balanced meal and can be paired with a vegetable side or salad for added nutrition.

How does Sambar Rice compare to plain rice in terms of nutrition?

Sambar Rice is more nutritious than plain rice as it combines rice with lentils, vegetables, and spices, adding protein, fiber, and essential vitamins. While plain rice primarily consists of carbohydrates, Sambar Rice offers a more well-rounded nutrient profile due to its added ingredients.

Data Sources & Scientific References