Indian Food Decoded You Think Idli Sambar Is High In Protein Here S What You Re Actually Eating

In this edition of Indian Food Decoded, HT Lifestyle spoke with Jeanne Ribeiro, a qualified clinical nutritionist and certified diabetes educator, to decode the reality of one of the most hyped breakfasts.

Jeanne highlighted that a realistic medium idli gives you roughly 1.5 to 2 grams of protein. So if you're having three idlis, you're getting around 5 to 6 grams. That's something, but let's not call it a high-protein breakfast just yet. She agrees that urad dal in the idli batter does offer protein. “But there is also a lot of rice. So, the idli is primarily giving you carbohydrates, with some protein coming from the dal,” said Jeanne.

The real protein opportunity on your plate is the sambar. And this is where things get interesting. A cup of reasonably thick, dal-rich sambar may give you around 4 to 6 grams of protein. But that number can change dramatically depending on how much dal actually went into it. “That thin, watery sambar you get at some restaurants? You may be getting very little dal in that entire bowl,” highlighted Jeanne.

There is also something beautiful about the traditional combination itself. Rice and dal complement each other because their amino acid profiles are different. Research looking at cereal and pulse combinations has found that some traditional combinations can improve the overall quality of the protein compared with eating the cereal alone. And then you have fermentation.

The idli batter is fermented before steaming, which changes the food matrix and can improve digestibility and nutrient availability. Our traditional food combinations weren't designed around protein targets on a food label, but they often made nutritional sense. The problem is when we take a good traditional meal and make the protein portion smaller and smaller.

Three huge idlis, a tiny spoon of chutney, and a bowl of orange-coloured water that we're calling sambar. That's not a high-protein breakfast. So if you love idli, keep eating it. Just make the sambar thick and dal-rich. Have enough of it instead of treating it like a garnish.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Anukriti Srivastava thrives at the intersection of words and voice, where journalism meets storytelling. A digital editor and journalist with over 5 years of experience, she has written across lifestyle, women issues, relationships, entertainment, fashion, and travel. She did her Masters in Broadcast Journalism and has published more than 500+ lifestyle content pieces across platforms. As a former Sub-Editor at HerZindagi, she produced engaging digital content, interviews, and event coverage for a wide audience. She has also contributed as a Webstory Producer with Travel + Leisure, transforming travel experiences into immersive stories for readers who love exploring the world. Beyond writing, Anukriti’s storytelling extends to the microphone. As a voice-over artist, her warm and expressive voice has brought scripts to life across audio platforms, turning simple words into immersive experiences. Her work reflects a deep interest in people, culture, and everyday stories that resonate with readers and listeners alike. She enjoys crafting content that informs, inspires, and sparks curiosity. Away from screens and studios, you’ll find her reading self-help books, listening to music, getting lost in romantic novels, and playing the guitar for a creative reset. For Anukriti, storytelling isn’t just a profession—it’s a way of seeing and sharing the world.Read More