1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 5.9 g | ||
| protein | 11.8 g | 23% | |
| 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 idli
Sambhar Idli is a popular South Indian dish that combines steamed rice-lentil cakes (idlis) with a tangy and spiced lentil-based vegetable stew (sambhar). Originating from the southern states of India like Tamil Nadu and Karnataka, this dish is a staple breakfast or lunch option in Indian cuisine. Sambhar is typically prepared using toor dal (split pigeon peas) along with vegetables such as drumsticks, carrots, and tomatoes, flavored with tamarind, curry leaves, and a medley of spices like turmeric, mustard seeds, and dried red chilies. Idlis are made from fermented rice and urad dal, making them easy to digest. Sambhar Idli provides a good mix of carbohydrates, proteins, fiber, and essential vitamins. It's low in fat, making it an ideal nutritious option for people of all ages.
Health Benefits
- Rich in protein from urad dal and toor dal, supporting muscle repair and growth.
- High dietary fiber from lentils and vegetables, promoting digestive health and reducing constipation.
- Contains vitamins A and C from vegetables like carrots and tomatoes, which boost immunity and improve skin health.
Dietary Considerations
Selection and Storage
Store idlis in an airtight container in the refrigerator for up to 2 days and sambhar in a sealed container for up to 3 days. Reheat thoroughly before serving.
Common Questions About Sambhar idli Nutrition
Is Sambhar Idli a good source of protein?
Sambhar Idli contains a moderate amount of protein, mainly from the lentils used in Sambhar. One serving of Sambhar Idli typically provides around 6-8 grams of protein, depending on portion size and preparation. While not a high-protein meal, it can complement other protein-rich foods in a balanced diet.
Can I eat Sambhar Idli on a vegan diet?
Yes, Sambhar Idli is generally vegan-friendly if made without ghee or dairy-based ingredients. Both Sambhar, made with lentils, vegetables, and spices, and Idli, made of fermented rice and urad dal batter, are naturally suitable for vegans. Ensure no butter, yogurt, or dairy-based accompaniments are added.
What are the health benefits of eating Sambhar Idli?
Sambhar Idli is a nutritious meal rich in complex carbohydrates and fiber due to the fermented Idli and lentil-based Sambhar. It provides vitamins such as Vitamin B6 and folate from lentils and antioxidants from the vegetables in Sambhar. Additionally, its probiotics from fermentation support gut health. However, it may be moderately high in refined carbs from rice, so portion control is essential for those managing blood sugar levels.
What is the recommended portion size for Sambhar Idli?
A typical serving of Sambhar Idli includes 2 medium-sized Idlis with 1 cup of Sambhar, which amounts to around 200-250 calories. This is an appropriate portion for breakfast or a light meal. For a more filling meal, add a side of fresh chutney or additional vegetables in Sambhar.
How does Sambhar Idli compare to Dosa in terms of nutrition?
Both Sambhar Idli and Dosa are made from similar batter ingredients, but Idli is steamed, making it lower in calories and fat compared to fried or pan-cooked Dosa. A single Dosa with Sambhar may contain around 150-200 calories, whereas two medium Idlis with Sambhar could be around 200-250 calories. Dosa might have a slightly higher glycemic index, making Idli a better choice for those watching blood sugar levels.
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.
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