Calories in Sambar, vegetable stew
Generic food Vegetables
Sambar, vegetable stew contains 86 kcal per 100 g. A typical serving of 1 cup (248 g) provides about 213 kcal.
Roughly 53% of its calories come from carbohydrates, with 27% from fat and 19% from protein (estimated with general energy factors).
That is close to the median for vegetable dishes on FoodFactly (93 kcal per 100 g).
100 g provides 22% of the Daily Value for Folate (B9) and 15% of the Daily Value for copper.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 86 kcal | |
| Total fat C | 2.7 g | 3% |
| Saturated fat C | 0.37 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 207 mg | 9% |
| Total carbohydrates C | 11.8 g | 4% |
| Dietary fiber C | 4 g | 14% |
| Total sugars C | 2 g | |
| Protein C | 4.3 g | 9% |
| Vitamin A C | 7 µg | 0.8% |
| Vitamin C C | 3.2 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.63 mg | 4% |
| Vitamin K C | 7.5 µg | 6% |
| Thiamin (B1) C | 0.092 mg | 8% |
| Riboflavin (B2) C | 0.047 mg | 4% |
| Niacin (B3) C | 0.65 mg | 4% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 86 µg | 22% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 16.8 mg | 3% |
| Calcium C | 19 mg | 1% |
| Iron C | 1.7 mg | 9% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 90 mg | 7% |
| Potassium C | 237 mg | 5% |
| Zinc C | 0.64 mg | 6% |
| Copper C | 0.13 mg | 15% |
| Selenium C | 1.7 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 53%
- Fat 27%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.3 gabove the median for vegetable dishes (median 4.1 g)
- Fiber4 gin the top quarter of vegetable dishes (median 1.5 g)
- Sugars2 gbelow the median for vegetable dishes (median 2.1 g)
- Fat2.7 gin the lowest quarter of vegetable dishes (median 4.7 g)
- Saturated fat0.37 gin the lowest quarter of vegetable dishes (median 1.6 g)
- Sodium207 mgbelow the median for vegetable dishes (median 232 mg)
- Protein per 100 kcal5 gprotein density, useful for comparing foods with different calorie levels
- Water80.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.91 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.003 g |
| SFA 16:0 C | 0.27 g |
| SFA 18:0 C | 0.075 g |
| MUFA 18:1 C | 1.1 g |
| PUFA 18:3 C | 0.13 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.009 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.024 g |
| MUFA 22:1 C | 0.017 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 72 µg |
|---|---|
| Lycopene C | 190 µg |
| Lutein + zeaxanthin C | 50 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 12 µg |
| Cryptoxanthin, beta C | 4 µg |
Other components (8)
| Water C | 80.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 86 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Channa Saag | 89 | 4.1 g | 8.8 g | 4.3 g |
| Bean salad, yellow and/or green string beans | 109 | 3.5 g | 13 g | 5 g |
| Pakora | 125 | 4.9 g | 16.2 g | 4.8 g |
| Broccoli casserole with rice | 107 | 4.1 g | 15.1 g | 3.6 g |
| Artichoke | 53 | 2.9 g | 12 g | 0.34 g |
| Caesar salad, with romaine, no dressing | 77 | 4 g | 7.5 g | 3.4 g |
| Potatoes, scalloped, home-prepared with butter | 88 | 2.9 g | 10.8 g | 3.7 g |
| Potatoes, scalloped, home-prepared with margarine | 88 | 2.9 g | 10.8 g | 3.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in sambar?
100 g of sambar has 86 kcal. 1 cup (248 g): about 213 kcal.
How much protein is in sambar?
Sambar contains 4.3 g of protein per 100 g (9% of the 50 g Daily Value), or 10.7 g in 1 cup (248 g). About 19% of its calories come from protein. Compared with other vegetable dishes, that is above the median (median 4.1 g).
How many carbs are in sambar?
Sambar has 11.8 g of total carbohydrates per 100 g, including 4 g of fiber and 2 g of sugars.
How much fat is in sambar?
Sambar contains 2.7 g of fat per 100 g, of which 0.37 g is saturated (2% of the Daily Value).
What vitamins and minerals does sambar contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (22% DV) and copper (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in sambar?
100 g contains 207 mg of sodium, 9% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707430. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.