Sambar calories
per katori, not per 100 g
The short answer
One katori, weighed
93kcal 1 katori sambar — taken as 150 g — has about 93 calories, with 3.4 g protein, 12.3 g carbohydrate and 3.3 g fat. Two come to 186 kcal, three to 279 kcal.
Per 100 g, sambar carries 62 kcal మరియు 2.3 g protein.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori sambar entered at 150 g·జూలై 2026న సమీక్షించాం
Serving assumed: 1 katori sambar ≈ 150 g — tiffin sambar with toor dal and vegetables; restaurant sambar is thicker. Change the portion and every number below changes with it.
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori sambar entered at 150 g·జూలై 2026న సమీక్షించాం
ఒక పట్టిక వరుస నుంచి ఒక కటోరికి
- Read the per-100 g row for sambar 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 62 kcal మరియు 2.3 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori sambar at 150 g (tiffin sambar with toor dal and vegetables; restaurant sambar is thicker). 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: 62 × 150 ÷ 100 = 93 kcal ఒక్కో కటోరికి. ఏదీ పైకి రౌండ్ చేయలేదు, సర్దుబాటు చేయలేదు, సరళీకరించలేదు — రెండు కటోరీలు ఒక కటోరికి కచ్చితంగా రెట్టింపు.
- 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 katori = per 100 g × serving grams ÷ 100 Sambar = 62 kcal × 150 g ÷ 100 = 93 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Sambar, entered by the portion
The kitchen ledger: one katori 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 katori | 150 g | 93 kcal | 3.4 g | 12.3 g | 3.3 g | 4.8 g |
| 2 katori | 300 g | 186 kcal | 6.9 g | 24.6 g | 6.6 g | 9.6 g |
| 3 katori | 450 g | 279 kcal | 10.4 g | 36.9 g | 9.9 g | 14.4 g |
మూలం·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori sambar entered at 150 g·జూలై 2026న సమీక్షించాం
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 katori sambar (150 g) |
|---|---|---|
| Energy | 62 kcal | 93 kcal |
| Protein | 2.3 g | 3.4 g |
| Carbohydrate (available) | 8.2 g | 12.3 g |
| Fat | 2.2 g | 3.3 g |
| Dietary fibre | 3.2 g | 4.8 g |
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
What it takes to burn off 1 katori sambar of sambar
Minutes of activity for a 70 kg adult to spend 93 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.
మూలం·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·జూలై 2026న సమీక్షించాం
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 sits in an Indian plate
Among the 20 dals & legumes entries on this site, sambar ranks ప్రొటీన్కు 20వ (2.3 g per 100 g) and శక్తి సాంద్రతకు 20వ (62 kcal per 100 g). The protein leader in the group is sukha chana at 8.0 g.
దీని శక్తిలో 15% ప్రొటీన్ నుంచి వస్తుంది — ఫర్వాలేదు, కానీ దీనితోనే కూర్చిన ప్లేట్ సరిపోదు. పప్పు, పెరుగు, పనీర్ లేదా గుడ్లు ఆ లోటును తక్కువ ఖర్చుతో పూరిస్తాయి. 100 g కి 3.2 g తో ఫైబర్ మధ్యస్థంగా ఉంది.
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.
ప్రశ్నలు
How many calories are in 1 katori sambar?
About 93 kcal for 1 katori sambar, taken as 150 g (tiffin sambar with toor dal and vegetables; restaurant sambar is thicker). Two come to roughly 186 kcal and three to 279 kcal. Per 100 g, sambar carries 62 kcal.
How much protein is in sambar?
2.3 g per 100 g, which works out to 3.4 g in 1 katori sambar. That is 15% of the energy in this food, and ranks 20th of 20 in the dals & legumes group on this site.
Is sambar good for weight loss?
At 62 kcal per 100 g it is on the lighter side, so portion size is forgiving. 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 tiffin sambar with toor dal and vegetables; restaurant sambar is thicker. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from dals & legumes, and three from elsewhere with a similar energy density.
Where this number comes from
కంపోజిషన్ పట్టికల నుంచి, పేరున్న ఒక వరుసతో మళ్లీ సరిపోల్చలేదు. ఈ సంఖ్యకు కార్బోహైడ్రేట్ ప్రాతిపదిక ఉందని ఈ సైట్ చెప్పడం లేదు. ఇది చేతితో నమోదు చేసిన మిశ్రమ అంశం కావచ్చు, దాని నుంచి ప్రాతిపదికను తీసుకోవడానికి పదార్థాల జాబితా భద్రపరచబడలేదు; లేదా పేరున్న ఆ పట్టిక వరుస ఇక్కడ ప్రచురించిన దానితో చాలా ఎక్కువగా విభేదిస్తోంది, కాబట్టి ఈ సంఖ్య ఏ ప్రాతిపదికపై ఉందో చెప్పలేము.
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.
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
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