Sambar powder is a fragrant and complex spice blend essential to South Indian cuisine. It is used as the base seasoning for lentil-based vegetable stews that are typically served alongside steamed rice or crisp crepes at lunch or dinner.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Coriander Seeds (106 g)
- 10 pieces Dried Red Whole Chilli (20 g)
- 0.25 cup Bengal gram dal (47 g)
- 0.25 cup Toor dal (uncooked) (50 g)
- 1 tsp Fenugreek seeds (3.9 g)
- 1 tbsp Cumin seeds (6.7 g)
- 0.5 tsp Black Pepper whole (1.1 g)
- 0.5 tsp Turmeric powder (1.2 g)
- Ingredients in total: 237 g
- Weight lost in cooking: 37 g (mostly water boiling off)
- Net weight (cooked): 200 g · 16 servings of about 13 g
Method
- Place a heavy-based pan over low heat.
- Add the coriander seeds and dry roast them, stirring constantly for 3-4 minutes until they turn aromatic and slightly darker.
- Remove the coriander seeds from the pan and set aside on a plate to cool.
- Add the Bengal gram dal and split pigeon peas to the same pan and roast over low heat until they turn golden brown, which should take about 5 minutes.
- Add the dried red chillies and fenugreek seeds to the pan, continuing to roast for another minute until the chillies become crisp.
- Stir in the cumin seeds and black peppercorns, roasting for 30 seconds until the cumin is fragrant.
- Turn off the heat, mix in the turmeric powder, and transfer all the roasted ingredients to the plate with the coriander seeds to cool completely.
- Once the mixture is entirely cool, grind the spices in a dry blender or spice grinder until you achieve a fine, uniform powder.
- Store the powder in an airtight glass jar in a cool, dark place to maintain its freshness and potency for several months.
Nutrition
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Calories | 48 kcal | 384 kcal |
| Protein | 2.48 g | 19.9 g |
| Water | 0 mL | 0 mL |
| Sodium | 40.3 mg | 322 mg |
| Total Carbohydrates | 8.39 g | 67.1 g |
| Total Fat | 1.73 g | 13.8 g |
| Sugar | 0.46 g | 3.66 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Iron | 1.97 mg | 15.7 mg |
| Calcium | 64 mg | 512 mg |
| Magnesium | 35.1 mg | 281 mg |
| Potassium | 181 mg | 1,451 mg |
| Iodine | 0.059 mcg | 0.47 mcg |
| Phosphorus | 58.5 mg | 468 mg |
| Zinc | 0.55 mg | 4.4 mg |
| Chloride | 0.44 mg | 3.55 mg |
| Selenium | 1.82 mcg | 14.6 mcg |
| Copper | 0.22 mg | 1.79 mg |
| Fluoride | 0.005 mg | 0.036 mg |
| Manganese | 0.27 mg | 2.15 mg |
| Molybdenum | 4.44 mcg | 35.5 mcg |
| Chromium | 0.89 mcg | 7.1 mcg |
Fats
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 0.14 g | 1.15 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.16 g | 1.29 g |
| Omega-3 Fatty Acids | 0.029 g | 0.23 g |
| Polyunsaturated Fat | 0.18 g | 1.48 g |
| Omega-6 Fatty Acids | 0.16 g | 1.25 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.017 g | 0.13 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 0.067 g | 0.54 g |
Fibre
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Fiber | 4.35 g | 34.8 g |
| Soluble Fiber | 0.57 g | 4.56 g |
| Insoluble Fiber | 4.14 g | 33.1 g |
Vitamins
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 3.27 mg | 26.1 mg |
| Folate (B9) | 33 mcg | 264 mcg |
| Niacin (B3) | 0.44 mg | 3.55 mg |
| Vitamin A | 28.4 mcg RAE | 227 mcg RAE |
| Thiamin (B1) | 0.049 mg | 0.4 mg |
| Vitamin B6 | 0.085 mg | 0.68 mg |
| Riboflavin (B2) | 0.045 mg | 0.36 mg |
| Pantothenic Acid (B5) | 0.14 mg | 1.13 mg |
| Vitamin E | 0.51 mg | 4.06 mg |
| Vitamin K | 0.52 mcg | 4.19 mcg |
| Biotin (B7) | 0.83 mcg | 6.61 mcg |
| Beta-Carotene | 339 mcg | 2,713 mcg |
Others
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Choline | 10.2 mg | 81.8 mg |
| Leucine | 159 mg | 1,270 mg |
| Lysine | 106 mg | 851 mg |
| Polyphenols | 138 mg | 1,104 mg |
| Methionine | 32.2 mg | 257 mg |
| Oxalates | 5.07 mg | 40.5 mg |
| Threonine | 82.4 mg | 659 mg |
| Tryptophan | 23.8 mg | 191 mg |
| Valine | 107 mg | 853 mg |
| Flavonoids | 21 mg | 168 mg |
| Histidine | 78.9 mg | 631 mg |
| Lutein / Zeaxanthin | 0.17 mg | 1.39 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 110 mg | 877 mg |
| Purines | 9.83 mg | 78.7 mg |
Proteins
| Nutrient | Per serving (13 g) | Per 100 g |
|---|---|---|
| Isoleucine | 94.2 mg | 754 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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