1 serving (200 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 4.7 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Sambhar curry
Sambhar is a traditional South Indian curry made with lentils, assorted vegetables, tamarind, and a blend of spices such as turmeric, cumin, and mustard seeds. It is a staple dish in South Indian cuisine, often served with rice or steamed idli. Nutritionally, sambhar is rich in protein from lentils, dietary fiber from vegetables, and antioxidants from the spice mix. Typically low in fat and high in micronutrients like vitamin C, iron, and potassium, sambhar is a balanced dish suitable for various diets. The inclusion of tamarind provides tangy flavor along with polyphenols, while the vegetables contribute a range of vitamins and minerals depending on the ingredients used.
Health Benefits
- Rich source of protein from lentils, which supports muscle repair and maintenance.
- High in dietary fiber from vegetables like carrots, beans, and okra, promoting healthy digestion and gut health.
- Contains turmeric, which is high in curcumin, an anti-inflammatory compound that may help reduce inflammation.
- Provides potassium from vegetables, aiding in maintaining healthy blood pressure levels.
- Tamarind is a good source of polyphenols and aids vitamin C absorption, improving immunity.
Dietary Considerations
Selection and Storage
Store sambhar in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming, and add a little water to adjust consistency if it thickens.
Common Questions About Sambhar curry Nutrition
Is Sambhar Curry nutritious?
Yes, Sambhar Curry is highly nutritious. On average, a cup (about 250g) contains around 100-150 calories, 5-7g of protein (from lentils), and is rich in essential vitamins like Vitamin A, Vitamin C, and folate. It also contains minerals such as potassium, iron, and magnesium, making it a wholesome choice.
Can I eat Sambhar Curry on a keto or low-carb diet?
Sambhar Curry is not ideal for a strict keto diet as the lentils used are moderately high in carbohydrates, with one cup containing around 20-25g of net carbs. However, it can fit into a low-carb or moderate-carb diet if consumed in smaller portions alongside low-carb vegetables.
What are the health benefits of eating Sambhar Curry?
Sambhar Curry offers numerous health benefits. It is rich in dietary fiber from lentils and vegetables, which supports digestion and heart health. Its spices, such as turmeric, are known for their anti-inflammatory properties. Additionally, the combination of protein and micronutrients boosts energy levels and strengthens immunity.
How much Sambhar Curry should I eat in one serving?
A standard serving size of Sambhar Curry is about 1 cup (250g). This portion provides a balanced amount of protein, fiber, and essential nutrients. Pair it with whole grains (like brown rice) or millet for a complete meal. Adjust portion size based on your dietary needs and activity level.
How does Sambhar Curry compare to Dal in terms of nutrition?
Sambhar Curry and Dal have similar nutritional benefits since both are lentil-based. However, Sambhar typically includes a variety of vegetables like drumsticks, okra, and tomatoes, providing more vitamins and minerals. Sambhar also uses a tangy tamarind base and more spices, which make it slightly lower in calories than creamy or buttery Dal versions.
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.
