Calories and protein in sambar
One serving is 1 katori (150 g). Vegetarian, with no dairy in this recipe.
126kcal
6 gprotein
17 gcarbs
3 gfat
- Sambar gives 4.6 g protein per 100 kcal, which makes it a moderate protein source.
- Reaching 25 g protein from sambar alone takes 5 servings, so pair it with a protein-rich dish.
By portion
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| ½ katori | 63 | 3 g | 9 g | 2 g |
| 1 katori | 126 | 6 g | 17 g | 3 g |
| 1½ katori | 189 | 9 g | 26 g | 5 g |
| 2 katori | 252 | 12 g | 34 g | 7 g |
What is in one serving
| Ingredient | Amount | kcal | Protein |
|---|---|---|---|
| Toor dal, raw | 20 g | 68 | 4 g |
| Mixed vegetables | 60 g | 27 | 1 g |
| Tomato | 20 g | 4 | 0 g |
| Cooking oil | 3 g | 27 | 0 g |
Home recipes vary, most of all in oil and ghee. Change the amounts in the app and the numbers follow.
Higher-protein picks in dals and curries
- Palak paneer247 kcal · 15 g protein · 1 katori · 150 g
- Paneer bhurji275 kcal · 15 g protein · 1 katori · 120 g
- Rajma209 kcal · 11 g protein · 1 katori · 150 g
More dals and curries
- Dal tadka174 kcal · 8 g protein · 1 katori · 150 g
- Moong dal176 kcal · 9 g protein · 1 katori · 150 g
- Dal makhani212 kcal · 10 g protein · 1 katori · 150 g
- Chole230 kcal · 9 g protein · 1 katori · 150 g
- Kadhi152 kcal · 6 g protein · 1 katori · 150 g
- Paneer butter masala304 kcal · 16 g protein · 1 katori · 150 g
- Matar paneer270 kcal · 14 g protein · 1 katori · 150 g
- Chicken curry312 kcal · 24 g protein · 1 katori · 200 g
- Butter chicken251 kcal · 29 g protein · 1 katori · 200 g
- Egg curry217 kcal · 14 g protein · 2 eggs with gravy
- Fish curry206 kcal · 21 g protein · 1 katori · 200 g
- Mutton curry327 kcal · 24 g protein · 1 katori · 200 g
Log it in seconds
Say “2 roti, 1 katori dal” in English or Hindi and PeakX logs the calories and protein. Stuck at the gym? The free 2-minute plateau check tells you what to change.
Take the plateau checkEstimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. For guidance, not medical advice. Updated 2026-10-29.