Sambar calories and macros

One katori of sambar (150 g) has roughly 120 calories, with about 5.4 g protein, 17 g carbohydrate, and 3.2 g fat. Sambar is a toor dal and vegetable stew tempered with a little oil and spices, and it is one of the better-value dishes in Indian food: it brings protein and fibre from the lentils and vegetables for a low calorie cost. Most of the calories are the dal and the tempering oil, so the number stays fairly stable, unlike the cream-and-butter dishes that swing wildly. A light home sambar is near 100 calories a katori, while a richer one with more oil and a coconut base climbs toward 160. It is the reason a plain dosa or a few idli become a genuinely balanced meal: the sambar adds the protein and fibre the rice-based item lacks. If you are tracking a South Indian breakfast, sambar is the healthy part; the chutney and the cooking oil are what to watch.