Looking for a Personalized Diet Plan?
Washing and peeling
Peel, rinse and chop the tomatoes and onion,keep aside.
Sweet potato sambar
Sweet potato sambar has 119.6 calories per serving (1 Small Cup) — that's 118.8 calories per 100g. It provides 3g protein, 17.9g carbs, and 4g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Sweet potato sambar in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories119.6 kcal
- Carbs17.9 g (71.5 kcal)
- Protein3.0 g (12.0 kcal)
- Fats4.0 g (36.1 kcal)
Nutrition Label
Sweet potato sambar
- Serving Size1 Small Cup (100 g)
- Calories119.6 kcal
- Carbs17.9 g
- Fiber4.3 g
- Sugar7.7 g
- Protein3.0 g
- Fat4.0 g
- Saturated fat1.6 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium153.0 mg
Nutrition per 100g
- Calories118.8 kcal
- Carbs17.8 g
- Fiber4.3 g
- Sugar7.6 g
- Protein3.0 g
- Fat4.0 g
- Cholesterol0.0 mg
- Sodium152.0 mg
1 serving = 100.6g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Black gram dal
2 Tea Spoon
Red gram dal
30 Grams
Tamarind pulp
50 Milliliter
Sweet potato brown skin
150 Grams
Coriander leaves
10 Grams
Curry leaves
15 Grams
Onion big
100 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
2.5 Grams
Coconut kernel fresh
30 Grams
Mustard seeds
2.5 Grams
Jaggery cane
15 Grams
Rice bran oil
10 Milliliter
Salt
2.5 Grams
Water
250 Milliliter
Sambar masala powder
15 Grams
Instructions
1
2
Pressure cooking
Take toor dal in a cooker and rinse it. Add in required water, a big pinch of turmeric powder and cook until soft.
3
Make coconut paste
Firstly heat oil and roast coriander seeds, cumin seeds, urad dal, methi seeds, and Kashmiri dried red chili. Furthermore, transfer to a blender and add coconut. Also, add water and blend to smooth paste.
4
Simmering
In a large Kadai add cubed sweet potatoes, onion petals add water. Furthermore, add tamarind juice, curry leaves, coriander leaves, sambar masala, hing, jaggery, turmeric, and salt to taste. Add cooked dal and prepared masala paste. Mix well. Simmer for 5 minutes. Mix well and boil for 5 minutes.
5
Seasoning
Heat oil in small Kadai and add mustard seeds, urad dal, dried red chili, and curry leaves. Allow the tempering to splutter then pour over the prepared sambar mix well and serve.
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sweet potato sambar | Aloo pyaaz sambar | Alu Ulli Sambar | Potato onion sambar |
|---|---|---|---|---|
| Calories | 119.6 kcal | 117.1 kcal | 124.1 kcal | 124.1 kcal |
| Carbs | 17.9 g | 15.5 g | 16.8 g | 16.8 g |
| Protein | 3 g | 5.8 g | 3.2 g | 3.2 g |
| Fat | 4 g | 3.5 g | 4.9 g | 4.9 g |
| Fiber | 4.3 g | 6.9 g | 4 g | 4 g |
| Sugar | 7.7 g | 2.9 g | 7.7 g | 7.7 g |
| Sodium | 153 mg | 15056.7 mg | 183.3 mg | 183.3 mg |
| Cholesterol | 0 mg | 0.5 mg | 0.5 mg | 0.5 mg |
Health Goals Suitability
Weight Loss
At just 119.6 kcal per serving, this is an excellent choice for weight management. The 4.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 4.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 4.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Sweet potato sambar stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (239.2-358.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Sweet potato sambar contains 119.6 kcal (3g protein, 17.9g carbs, 4g fat). That's 118.8 kcal per 100g. You can track exact portions in the Hint app.
At just 119.6 kcal per serving, this is an excellent choice for weight management. The 4.3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 4.3g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sweet potato sambar has 3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sweet potato sambar is light enough for dinner at 119.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sweet potato sambar is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (48) with 4.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
