Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 15, 2026
sambar vegetable stew
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Sambar, vegetable stew

🔥 86 Calories
💪 4.3g Protein
⚡ 11.8g Carbohydrates
🥑 2.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Soups & Broths
Sambar, vegetable stew
Energy density
Moderate
86 kcal per 100g
Macro energy profile
Carb-led
19% Protein · 53% Carbohydrates · 27% Fat
Glycemic profile
Low GI
GI 50 · GL 6
Notable signals
High in fiberLow in fatLow in sugarUSDA data

Nutritional Information

86
kcal/100g
Protein
4.3g
Carbohydrates
11.8g
Fat
2.7g
Glycemic Index:
50

About Sambar, vegetable stew

Sambar is a traditional South Indian dish that consists of lentils and a variety of vegetables cooked together with spices and a tamarind base. This hearty vegetable stew originates from the states of Karnataka, Tamil Nadu, and Andhra Pradesh, where it is a staple in many households. Sambar is often served with rice, idli, or dosa, making it a versatile dish that can be enjoyed in various ways. The rich blend of spices not only enhances its flavor but also contributes to its nutritional profile.

Nutritionally, Sambar is a powerhouse of vitamins, minerals, and dietary fiber. With approximately 86 calories per 100 grams, it contains 4.30 grams of protein, 11.80 grams of carbohydrates, and 2.70 grams of fat. This stew is high in dietary fiber, promoting digestive health and providing a sense of fullness. The combination of vegetables adds essential nutrients while making it a low-calorie option suitable for weight management. Its rich flavor and health benefits make Sambar a popular choice for those looking to incorporate nutritious meals into their diets.

Health Benefits

Rich in dietary fiber which aids digestion and promotes gut health.
A good source of protein, essential for muscle repair and growth.
Contains a variety of vitamins and minerals, supporting overall health.
Low in calories, making it suitable for weight management.
High in antioxidants from spices, which may reduce inflammation.
Supports heart health due to low saturated fat and cholesterol content.
May help regulate blood sugar levels due to its fiber content.
Provides energy through complex carbohydrates, sustaining energy levels.
Contains potassium which is vital for maintaining healthy blood pressure.
Offers a variety of vegetables, contributing to a well-rounded diet.

Recommended Food Pairings

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Sambar with steamed rice - A classic combination that balances protein and carbohydrates.
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Sambar served with idli - The soft texture of idli complements the spiciness of Sambar.
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Sambar with dosa - A crispy dosa provides a delightful contrast to the stew.
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Sambar paired with yogurt - Creamy yogurt can temper the spices and add probiotics.
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Sambar with papad - Crispy papad adds texture and crunch to the meal.

How to Consume

Serving size
1 medium cup (approximately 200g)
Frequency
2-3 times per week
  • •Pair with whole grains like brown rice for a complete meal.
  • •Add extra vegetables for enhanced nutrition and flavor.
  • •Serve hot for optimal taste and digestibility.
  • •Use fresh spices for a more aromatic and flavorful dish.
  • •Consider making a large batch for meal prep and easy access.

Selection & Storage

How to choose:

  • ✓Select vibrant vegetables that are firm and without blemishes.
  • ✓Choose lentils that are uniform in size and free from debris.
  • ✓Look for fresh spices that have a strong aroma for better flavor.
  • ✓Ensure that the tamarind is fresh and has a rich dark color.
Storage
Store in an airtight container in a cool, dry place away from direct sunlight.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should be cautious as some Sambar recipes may include soy products.
  • ⚠️Those sensitive to legumes may experience digestive issues.
  • ⚠️People with a low-sodium diet may need to monitor their intake due to added salt.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Over-reliance on Sambar without other food groups may lead to nutritional imbalances.

Frequently Asked Questions

How many calories does Sambar, vegetable stew have?

Sambar contains approximately 86 calories per 100 grams, making it a low-calorie option that is nutrient-dense and suitable for weight management.

Is Sambar, vegetable stew healthy?

Yes, Sambar is considered healthy due to its high fiber content, low calories, and rich blend of vegetables and spices, which provide essential nutrients and antioxidants.

How should Sambar, vegetable stew be stored?

Sambar should be stored in an airtight container in the refrigerator for 5-7 days or can be frozen for up to 3 months. Make sure to cool it down before refrigerating or freezing.

What are the benefits of eating Sambar, vegetable stew?

Eating Sambar offers numerous benefits including improved digestion from its fiber content, a good source of protein for muscle health, and a low-calorie option that supports weight loss efforts.

How much Sambar, vegetable stew can I eat per day?

A recommended serving size is about 200 grams, allowing for 2-3 servings per week as part of a balanced diet.

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