Rice
1.5 katori cooked · ~200 g
260
Carbs56 g
Protein5 g
Fat1 g
Fibre1 g
Two thirds of the meal by calories, and the part contributing least.
Where the damage isThe verdict
The sambar is doing all the nutritional work and getting a third of the plate.
Component by component
Per 1.5 katori rice + 1 katori sambar. Estimates, not yet verified against IFCT 2017.
Sambar
1 katori · ~150 g
110
Carbs12 g
Protein5 g
Fat4 g
Fibre4 g
Toor dal and vegetables. Protein, fibre and flavour in one bowl.
Worth eatingGhee
1 tsp · ~5 g
45
Carbs0 g
Protein0 g
Fat5 g
Fibre0 g
A teaspoon of ghee on sambar rice is one of the better 45 calories you will spend.
Three ways to fix it
Ordered by what you give up.
Option 1 · Flip the ratio−90
One katori of rice, two of sambar.
Better on every measure and it costs you nothing in taste. Ask for extra sambar — most places give it free.
Taste cost: None
Option 2 · Add a protein−0
Curd, a boiled egg, or a side of paruppu.
Sambar rice is comfortable but light on protein for a main meal.
Taste cost: None
Option 3 · Change the grain−60
Brown rice or millet.
The sambar carries enough flavour to make the grain almost incidental.
Taste cost: Moderate