There are as many as 260 calories in sambar (per bowl). A quintessential south Indian delicacy, paired perfectly with idlis, dosas, vadas, and a lot more, this is a highly nutritious stew made of pulses and vegetables. Each serving of sambar is loaded with proteins, sodium, iron, calcium, vitamin A, vitamin C, and carbohydrates. Not only is sambar easy to digest, but it also has high antioxidant properties (loaded with zinc, folate, magnesium, and iron), is rich in fibre, and has a low glycemic index (meaning it is suitable for diabetics). 

About Calories in Sambar

We all love to enjoy a plate of idli or dosa. But is it complete without a bowl of piping hot sambar? Not at all! Sambar is a South India stew that is made with vegetables and pulses. Sambar is a very common dish in South India and is popular not only for its taste but also for its various other benefits.


So, how many calories does sambar have and what are its health benefits? Let's find out.

How Many Calories Does Sambar Have?

The calories in 1 bowl of sambar are approximately 260. Let’s look at the nutritional value of sambar:

Sambar (1 cup)

Nutritional Value

1 bowl sambar calories



26 g


0.7 g


7.1 g


202 mg 


527 mg





Vitamin A


Vitamin C


*Percent Daily Values are based on a 2000 calorie diet.

Calories in Common Food Items with Sambar

Sambar is most commonly consumed with idli, dosa, and rice. Let’s have a look at some of the food items that are consumed with sambar and their calorie count.

Food Items with Sambar


Sambar (1 cup) with Idli (3)


Rice Sambar (1 cup)


Sambar Sadam (1 cup)


Health Benefits of Sambar

Sweet, sour, and soothing, a bowl of sambar can make you a happy person. It is also packed with a number of health benefits. Some of these benefits are:

High Protein Content:

Sambar is made of pulses that are a great source of vegetarian protein. These proteins are essential for the body, as they are needed for muscle growth and repair.

Rich in Fibres:

The pulses and vegetables used in sambar, like drumsticks, brinjal, pumpkin, tomatoes, etc. are rich in fibres that are proven to be good for heart and cholesterol.

High Antioxidant Content:

Sambar is packed with vitamins and minerals like iron, folate, zinc, and magnesium. The herbs and spices used in sambar, like curry leaves, mustard seeds, turmeric powder, etc. have many health benefits like improved digestion, high immunity, and weight loss.

Easy to Digest:

Sambar is full of fibres and water, which makes it very easy to digest.

Weight-Loss Friendly:

Sambar is a weight loss food since it is easy to digest and is packed with fibres and protein.

Low Glycemic Index:

Sambar has a low glycemic index since it contains a small amount of bad carbohydrates. This makes sambar a suitable dish for diabetes as it will not increase blood sugar levels significantly.


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How Much Sambar Should You Consume Every Day?

Sambar is a highly nutritious dish that can be added to your daily diet. However, having too much of anything may not be a healthy choice. So, all you need to take care of is controlling your portion. Eat the right amount of sambar with a limited amount of rice, idlis or dosas for a healthy and delicious meal.

Bottom Line

Adding dishes that are packed with nutrients to your diet is the key to good health. However, it is also important to regularly keep a check on your BMR, BMI, and get the right health insurance plans for your financial protection.
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FAQs on Calories in Sambar

How many calories are there in 1 cup of sambar?

 There are 130 in 1 cup of sambar,  

How is sambar good for the stomach?

Sambar allows smooth digestion as it is loaded with vegetables and contains high fibre. The fibre helps to keep the bowel movements regular.

How much is sambar calories per 100g?

100 grams of sambar contain 51 calories.

Can a diabetic patient have sambar?

Yes, diabetic patients can include sambar in their diet since it is low in glycemic index.

Can sambar help in weight loss?

Yes, sambar can help in weight loss as it is full of fibres that help in keeping the stomach full for a longer time, which avoids over-eating.

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