Sambhar nutrition
Sambhar has approximately 8g protein, 160 calories, 24g carbs, and 4g fat per 1 bowl (200g). The estimated cost is ₹25, which works out to 3.2g protein per ₹10.
About the same protein as 1 glass of Milk (8g).
How much protein in 1 bowl of Sambhar?
1 bowl of Sambhar gives about 8g protein and 160 calories, with 24g carbs and 4g fat. 100g of Sambhar comes to 4g protein and 80 calories.
| Quantity | Protein | Calories | Carbs | Fat | Est. cost |
|---|---|---|---|---|---|
| Half a bowl of Sambhar | 4g | 80 | 12g | 2g | ₹12 |
| 1 bowl of Sambhar | 8g | 160 | 24g | 4g | ₹25 |
| 2 bowls of Sambhar | 16g | 320 | 48g | 8g | ₹50 |
| 100g of Sambhar | 4g | 80 | 12g | 2g | ₹12 |
Every row is scaled from the 1 bowl (200g) serving in our database. The 100 g row uses the 200 g serving weight.
Is Sambhar good for protein?
Sambhar gives 8g protein for 160 calories. That makes it a light protein option compared with many Indian meals. Use it with the full database when you want to compare protein, calories, cost, and serving size across common foods like dal, paneer, eggs, chicken, idli, dosa, rice, and curd.
Meal swaps for better macros
- Sambhar + 2 Medu Vada: +8g protein. Urad dal vadas add a solid protein hit
Sambhar questions
How much protein is in Sambhar?
One serving, 1 bowl (200g), has about 8g of protein, 160 calories, 24g of carbs and 4g of fat.
How many calories are in Sambhar?
About 160 calories in one serving, 1 bowl (200g). Roughly 20% of those calories come from protein, 59% from carbs and 22% from fat.
Is Sambhar good for muscle gain?
Not on its own. Sambhar has only 8g of protein per serving, so treat it as an energy source and add paneer, soya chunks or a bowl of curd to the same meal.
Is Sambhar good for weight loss?
It can fit in moderation. At 160 calories per serving, watch the portion and the oil or ghee used, and pair it with vegetables. Fat loss depends on your total daily calories.
Is Sambhar a cheap source of protein?
It is average. At an estimated ₹25 per serving, Sambhar gives about 3.2g of protein per ₹10. That ranks 38 out of 87 foods in our Indian food database for protein value.
Related Indian foods
Want to compare this with 80+ Indian foods by protein, calories, cost, veg/non-veg filters, and region?
Open the Food DatabaseNutrition data last verified . Values are practical estimates for standard servings, adapted from the Indian Food Composition Tables 2017 (IFCT 2017, NIN Hyderabad), USDA references and common Indian home or restaurant portions. Costs are typical Indian retail prices. Real numbers vary with oil, ghee, portion and recipe. How we estimate.