Per 1 katori (150g)
130kcal
Protein
6g
20% of energy
Carbs
18g
59% of energy
Fat
3g
22% of energy
Indian food · dals
Sambar
- Serving
- 1 katori · 150g
- Macro lead
- Carb-forward
- Region
- south
- Fiber / serving
- 5 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (150g) | Per 100g |
|---|---|---|
| Calories | 130 kcal | 87 kcal |
| Protein | 6 g | 4 g |
| Carbs | 18 g | 12 g |
| Fat | 3 g | 2 g |
| Fiber | 5 g | 3.3 g |
How Indian lifters use Sambar
Dal is the backbone of Indian vegetarian protein — but 1 cup gives you roughly 12–18g of protein, not 30. Portion it in cups (not katoris) if you want a realistic macro count. Carb-forward — use it around training, dial it back on rest days if you're cutting. The dish is most common in south kitchens, but works anywhere in India — the ingredients are pantry-standard.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (4g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
"Dal has enough protein for a bodybuilder" is the biggest Indian nutrition myth. It doesn't — you'll need paneer, curd, tofu, eggs, or whey layered on top to hit 1.6–2.2g/kg bodyweight.
Swaps & pairings
Similar dals
Black Chana (Kala Chana) 220 kcal · 12g protein per servingToor Dal 160 kcal · 9g protein per servingMoong Dal 145 kcal · 10g protein per servingMasoor Dal 155 kcal · 10g protein per servingChana Dal 200 kcal · 11g protein per servingRajma 230 kcal · 12g protein per serving
Build a plate around Sambar
Plans that fit
Meal plans that use Sambar
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Fat Loss ideas — Vegan
Goal × diet day of food ideas
~2200 kcal Vegan — Muscle Gain
Curated vegan bulk plan
Train while you eat this
Frequently asked
Is Sambar good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 130 kcal; slot it into a daily deficit and it works fine.
How much Sambar should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Sambar high in protein?
Not really — 4g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Sambar pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.