Idly & Sambar of Tamil Nadu, India – The Most Nutritious Breakfast in the World : WHO

Idly & Sambar - The staple food of Tamil Nadu has been ratified by WHO (World Health Organization) as the most nutritious breakfast in the world.

Normally, people take 5 to 6 idlis and two cups of sambar. In some cases, they take sambar as well as chutney (made of coconut, or onion and tomato)

Nutritional Facts of Idly

Ideally a single idly contains
Calories, Fat, Sodium and Cholestrol
39 calories
No saturated fat
No cholesterol
No fat
65 milligrams of sodium
2 grams of protein
2 grams of dietary fiber
8 grams of carbohydrates

Vitamins and Minerals
1 milligram of Iron
And small amounts Calcium, Folate, Potassium, Vitamin A

Nutritional Facts of Sambar (made of Door Dal)

For 100 ml cup of Sambar contains
Calories : 308
Saturated fat 1 gram
Total Fat 7 to 8 grams
Sodium 14 mg
Potassium 265 mg
Total Carbohydrate 57 grams
Dietary Fiber 3 grams
Protein 15 grams

Vitamins & Minerals
Vitamin A, C
Calcium
Iron

Nutritional Value of Coconut Chutney
Calories 60
Total Fat 5 grams
Sodium 393 mg
Saturated Fat 3 grams
Polyunsaturated fat – NIL
Monounsaturated fat – NIL
Transfat – NIL
Cholestrol – NL
Potassium – NIL
Total Carbohydrates – 3 grams
Dietary Fiber – 1 gram
Sugars – NIL
Protein – 1 gram

Vitamins & Minerals
Vitamin A – 4 %
Vitamin C - 14 %
Calcium – 2 %
Iron – 7 %
• Percentage of some of these vitamins & minerals and total nutritional values will change depends upon the added vegetables like onion, carrot, tomatoes, pumpkin etc.,

By
Srini