Sambar serving size, cups to grams
Here a serving of sambar is counted as 1 cup, which USDA weighs at 8.7 oz (248 g), with 213 calories and 10.7 g protein. 100 g (3.5 oz) is about 1/3 cup.
Serving sizes of sambar
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8.7 oz (248 g) | 213 calories | 10.7 g | 29.2 g | 6.7 g |
| 1 oz | 1 oz (28 g) | 24 calories | 1.2 g | 3.3 g | 0.77 g |
| 100 g | 3.5 oz (100 g) | 86 calories | 4.3 g | 11.8 g | 2.7 g |
Cups to grams
USDA weighs 1 cup of sambar at 248 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 8.7 oz (248 g) | 213 calories |
| 3/4 cup | 6.6 oz (186 g) | 160 calories |
| 2/3 cup | 5.8 oz (165 g) | 142 calories |
| 1/2 cup | 4.4 oz (124 g) | 107 calories |
| 1/3 cup | 2.9 oz (83 g) | 71 calories |
| 1/4 cup | 2.2 oz (62 g) | 53 calories |
| 1 tbsp | 15.5 g | 13 calories |
| 1 tsp | 5.2 g | 4 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1.8 tbsp | 24 calories |
| 100 g (3.5 oz) | 1/3 cup | 86 calories |
| 1 lb (454 g) | 1 3/4 cups | 390 calories |
What 3.5 oz (100 g) of sambar looks like
3.5 oz (100 g) of sambar is 3.5 oz, or about 1/3 cup. It has 86 calories, 4.3 g protein, 11.8 g carbs and 2.7 g fat.
How much sambar for 30 g of protein
There is 4.3 g of protein in 3.5 oz (100 g) of sambar, so 30 g of protein would take 24.4 oz (693 g), about 2 3/4 cups, with 596 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Sambar (vegetable stew): Sambar, vegetable stew, FDC ID 2707430 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.