What is Nutritional Value of Idli Sambar?

Nutritional Value of idli Sambar

Idli sambar is a popular South Indian dish consisting of steamed rice cakes (idli) served with a flavorful lentil and vegetable stew (sambar). It is a balanced and nutritious meal that provides several essential nutrients.

The nutritional value of 2 idlis with sambar can vary based on the specific recipe and ingredients used. However, here’s a general breakdown of the approximate nutritional content:

  • Calories: 200-250 calories
  • Carbohydrates: 30-40 g
  • Protein: 8-10 g
  • Fat: 1 g
  • Fiber: 3-5 grams

It’s important to note that these values are approximate and can vary depending on the recipe and portion sizes. It’s always recommended to refer to specific nutritional information or consult a dietitian for precise details regarding the nutritional content of a specific dish.

  • Carbohydrates: Idli is primarily made from rice and lentils, making it a good source of complex carbohydrates. Carbohydrates are the main source of energy for the body.
  • Protein: The combination of rice and lentils in idli provides a complete protein profile, as rice is low in the essential amino acid lysine but high in methionine, while lentils are low in methionine but high in lysine. The sambar, which contains lentils and vegetables, further boosts the protein content of the meal.
  • Fiber: Both idli and sambar contain dietary fiber. Fiber aids in digestion, helps regulate blood sugar levels, and promotes a healthy digestive system.
  • Vitamins: Idli sambar is rich in various vitamins. The fermentation process involved in making idli enhances the bioavailability of certain vitamins, such as vitamin B12. Sambar, made with a variety of vegetables, provides vitamins A, C, and K, as well as several B vitamins.
  • Minerals: The dish also contains important minerals like iron, calcium, potassium, magnesium, and phosphorus. These minerals are necessary for maintaining proper bodily functions, including bone health, muscle contraction, and nerve transmission.
  • Low in fat and cholesterol: Idli sambar is a low-fat and low-cholesterol dish, as it is primarily steamed and contains minimal oil. This makes it a healthier option for those watching their fat and cholesterol intake.

It’s worth noting that the nutritional value may vary depending on the specific recipe, cooking methods, and ingredients used. Additionally, the portion size and accompaniments like chutney or ghee can affect the overall nutritional composition of the meal.

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