Dosa Calories, Nutrition, and Health Benefits

Dosa is one of the popular dishes of South India. There is a variety of dosas available, each depending on the choice of grains used. These range from the typical rice and urad dal dosa to variations like ragi dosa, mixed millet dosa, semolina dosa, butter dosa, oats dosa, and soybean dosa, among others. Dosas can be made with a variety of fillings, offering options such as potato, cheese, mixed vegetables, paneer, and more. These gut friendly dosas are nutritious and rich sources of Vitamin A, C, Iron, and Calcium. The recipes of dosas can be tailored according to one's health goals by choosing suitable grains and blending them with protein, fat and the necessary fiber filling making it a balanced meal.

How Many Calories Are In One Dosa?

The calories in the dosa will depend on the size of the Dosas and the blend of grains used. The filling will also play a major role in determining the calories.

The calories in one medium size dosa of several types have been mentioned below:

Plain Dosa calories

The calories in one medium size plain dosa (40gms) is 104 kcal. It has 65% carbohydrates, 12% protein and 23% fat. It makes an excellent option made with a blend of rice, black gram dal, and some fenugreek seeds. It can be consumed along with some coconut chutney and sambhar (with the addition of dudhi, drumstick, and pumpkin) for some good fat and fiber.

Nutritional information for 1 medium size (40gms) plain dosa

1 dosa calories (plain) = 104 kcal

Masala Dosa calories

Masala dosa has a filling of potato which accounts for additional calories and carbohydrate intake. This type of dosa needs to be incorporated with caution into a weight watcher's diet. Portion control stays the key. The calories in 1 medium size masala dosa (90gms) is approximately 160 kcal.

Nutritional information for 1 medium size masala dosa

1 masala dosa calories = 160 kcal

Conclusion:

Dosa is a good meal option, easy to incorporate as breakfast, lunch and dinner. The calories in masala dosa are higher as compared to plain dosa. The potato of masala dosa can also be replaced with a low calorie mix of vegetables for someone watching their weight. The calories in the dosa can also be modified with the choice of grains used. It can also be made with high-fiber grains like oats coupled with coconut chutney and incorporated into the diet of a Diabetic for effective blood glucose control. This is an excellent food for your gut, easy to digest that South India has gifted the world with. Be wise and make this a part of your diet to reap its health benefits!

Author:

Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in