Sambar with 2 ghee roti: calories and protein
One serving of sambar (1 katori · 150 g) with 2 ghee roti comes to about 378 kcal and 12 g protein.
378kcal
12 gprotein
57 gcarbs
11 gfat
The plate
| Item | Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Sambar | 1 katori · 150 g | 126 | 6 g | 17 g | 3 g |
| Roti with ghee | 2 roti | 252 | 7 g | 40 g | 7 g |
How it fits your day
- On a 1,800 kcal fat-loss day it is 21% of your calories; on 2,200 kcal 17%; on a 2,600 kcal bulk 15%.
- At 12 g protein this is short of a 25 g protein meal. Adding sprouts salad (1 katori · 120 g) takes it to 23 g protein and 530 kcal.
- For a lighter plate, have it with 1 katori rice instead: 321 kcal, 57 kcal less.
Other bases with sambar
| With | kcal | Protein |
|---|---|---|
| 2 roti | 324 | 12 g |
| 3 roti | 423 | 16 g |
| 2 ghee roti | 378 | 12 g |
| a plain paratha | 338 | 11 g |
| 1 katori rice | 321 | 10 g |
| jeera rice | 357 | 10 g |
| butter naan | 413 | 13 g |