Sambar Vada calories
per plate, not per 100 g
The short answer
One plate, weighed
263kcal 1 plate (2 vadas in sambar) — taken as 150 g — has about 263 calories, with 9.3 g protein, 33.0 g carbohydrate and 10.5 g fat. Two come to 525 kcal, three to 788 kcal.
Per 100 g, sambar vada carries 175 kcal and 6.2 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate (2 vadas in sambar) entered at 150 g·REVIEWED JUL 2026
Serving assumed: 1 plate (2 vadas in sambar) ≈ 150 g — medu vadas soaked in sambar. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate (2 vadas in sambar) entered at 150 g·REVIEWED JUL 2026
ഒരു പട്ടികയിലെ വരിയിൽ നിന്ന് ഒരു പ്ലേറ്റിലേക്ക്
- Read the per-100 g row for sambar vada out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 175 kcal and 6.2 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate (2 vadas in sambar) at 150 g (medu vadas soaked in sambar). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 175 × 150 ÷ 100 = 263 kcal ഒരു പ്ലേറ്റിന്. ഒന്നും കൂട്ടി റൗണ്ട് ചെയ്യുകയോ ക്രമീകരിക്കുകയോ മിനുക്കുകയോ ചെയ്തിട്ടില്ല — രണ്ട് പ്ലേറ്റ് എന്നാൽ ഒരു പ്ലേറ്റിന്റെ കൃത്യം ഇരട്ടിയാണ്.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per plate = per 100 g × serving grams ÷ 100 Sambar Vada = 175 kcal × 150 g ÷ 100 = 263 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Sambar Vada, entered by the portion
The kitchen ledger: one plate at 150 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 plate | 150 g | 263 kcal | 9.3 g | 33.0 g | 10.5 g | 3.9 g |
| 2 plates | 300 g | 525 kcal | 18.6 g | 66.0 g | 21.0 g | 7.8 g |
| 3 plates | 450 g | 788 kcal | 27.9 g | 99.0 g | 31.5 g | 11.7 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate (2 vadas in sambar) entered at 150 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 plate (2 vadas in sambar) (150 g) |
|---|---|---|
| Energy | 175 kcal | 263 kcal |
| Protein | 6.2 g | 9.3 g |
| Carbohydrate (available) | 22.0 g | 33.0 g |
| Fat | 7.0 g | 10.5 g |
| Dietary fibre | 2.6 g | 3.9 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 plate (2 vadas in sambar) of sambar vada
Minutes of activity for a 70 kg adult to spend 263 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where sambar vada sits in an Indian plate
Among the 23 south indian entries on this site, sambar vada ranks 2nd for protein (6.2 g per 100 g) and 10th for energy density (175 kcal per 100 g). The protein leader in the group is medu vada at 8.0 g.
Protein supplies 14% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 2.6 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 plate (2 vadas in sambar)?
About 263 kcal for 1 plate (2 vadas in sambar), taken as 150 g (medu vadas soaked in sambar). Two come to roughly 525 kcal and three to 788 kcal. Per 100 g, sambar vada carries 175 kcal.
How much protein is in sambar vada?
6.2 g per 100 g, which works out to 9.3 g in 1 plate (2 vadas in sambar). That is 14% of the energy in this food, and ranks 2nd of 23 in the south indian group on this site.
Is sambar vada good for weight loss?
At 175 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume medu vadas soaked in sambar. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from south indian, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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