South Indian sambar

Also known as: Sambar · Stews & curries · 250 g serving · 70 min total

Good choice

Tô sambar 250g ~120 kcal, xơ 5g, natri 480mg.

Lời khuyên: Xin ít muối, kèm idli/dosa vừa.

230 kcal per serving

Protein 7.7 g · Carbs 28.7 g · Fat 10.6 g · Fibre 7.8 g · Sugars 9.3 g · Sodium 999.7 mg

Where the calories come from

Protein7.68 g · 13%
Carbohydrate28.73 g · 48%
Fat10.58 g · 40%

Estimated, per 250 g serving.

Daily Value at a glance

Protein15 % % Daily Value

Fibre28 % % Daily Value

Sodium43 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 250 g Estimated

Nutrient	Amount	% Daily Value
Energy	229.5 kcal	11%
Protein	7.7 g	15%
Carbohydrate	28.7 g	10%
of which net carbs (carbs minus fibre)	20.9 g	—
of which sugars	9.3 g	—
of which added sugars	0.0 g	0%
Fat	10.6 g	14%
of which saturated fat	1.7 g	9%
Fibre	7.8 g	28%
Sodium	999.8 mg	43%

Where the calories come from

Protein 13% · Carbohydrate 50% · Fat 42% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	158.0 µg RAE	18%
Vitamin C	13.8 mg	15%
Vitamin E	1.3 mg	9%
Vitamin K	26.0 µg	22%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.5 mg	9%
Vitamin B6	0.3 mg	18%
Folate (B9)	139.0 µg	35%
Calcium	37.8 mg	3%
Iron	3.0 mg	17%
Magnesium	47.0 mg	11%
Phosphorus	164.0 mg	13%
Potassium	517.5 mg	11%
Zinc	1.1 mg	10%
Selenium	2.4 µg	4%
Copper	0.2 mg	22%
Manganese	0.5 mg	22%
Iodine	60.0 µg	40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Good

Health score

72 / 100 · Good

Formula: protective index 72 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 72, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	91.8 kcal	5%
Protein	3.1 g	6%
Carbohydrate	11.5 g	4%
of which net carbs (carbs minus fibre)	8.4 g	—
of which sugars	3.7 g	—
of which added sugars	0.0 g	0%
Fat	4.2 g	5%
of which saturated fat	0.7 g	3%
Fibre	3.1 g	11%
Sodium	399.9 mg	17%

Where the calories come from

Protein 14% · Carbohydrate 50% · Fat 41% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	63.2 µg RAE	7%
Vitamin C	5.5 mg	6%
Vitamin E	0.5 mg	3%
Vitamin K	10.4 µg	9%
Thiamin (B1)	0.1 mg	8%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.1 mg	6%
Folate (B9)	55.6 µg	14%
Calcium	15.1 mg	1%
Iron	1.2 mg	7%
Magnesium	18.8 mg	4%
Phosphorus	65.6 mg	5%
Potassium	207.0 mg	4%
Zinc	0.4 mg	4%
Selenium	1.0 µg	2%
Copper	0.1 mg	11%
Manganese	0.2 mg	9%
Iodine	24.0 µg	16%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Ingredients

Đậu toor — 70 g
Cà tím — 24 g
Cà rốt — 16 g
Cà chua — 24 g
Me — 12 g
Hành — 16 g
Dầu/mỡ — 10 g
Ớt — 6 g
Muối — 2 g
Nước dùng rau — 70 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

Calo 120, xơ 5g
Béo 3g thấp

Watch out for

Natri 480mg
Đạm 6g

Healthier swaps

Portion sizes

Small bowl — 162 g
Serving — 250 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve