Dal tadka vs sambar: calories and protein compared
Short answer: for fat loss pick sambar; for muscle gain dal tadka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal tadka | Sambar |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 174 kcal | 126 kcal |
| Protein | 8 g | 6 g |
| Carbs | 22 g | 17 g |
| Fat | 6 g | 3 g |
| Protein per 100 kcal | 4.6 g | 4.6 g |
| Calories from fat | 29% | 24% |
What the numbers say
- Dal tadka has 48 kcal more a serving than sambar. One serving of dal tadka has the calories of about 1.4 servings of sambar.
- Dal tadka has more protein: 8 g vs 6 g.
- For protein per calorie, dal tadka wins with 4.6 g per 100 kcal.
- They suit different diets: dal tadka is vegetarian and sambar is vegan.
Which to pick
- Losing fat: Sambar, because it is lighter and the protein difference is small.
- Building muscle: Dal tadka, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.