Dosa Calories, Nutrition, and Health Benefits

TL;DR

• One medium plain dosa contains 104 kcal, but the calorie count can vary depending on the size and recipe.
• Dosa is a good source of carbohydrates and protein, and when paired with healthy fats, it can support weight loss and help manage conditions like diabetes.
• However, moderation is key, as dosa is relatively high in calories.

Plain Dosa Calories

One medium piece (40 grams) of plain dosa has 104 kcal. 

Calories in a dosa depend on the recipe, serving size, or quantity in grams. Here is a table of how calories increase with serving size and the number of dosas.

Dosa Nutrition

Dosa contains 65% carbohydrates, 12% protein, and 23% fat. It is a good source of carbohydrates and protein. Always eat dosa with a peanut or coconut chutney for a balanced meal. 

To explore detailed dosa recipes, calorie tracking, and personalized nutrition plans, download the Hint app.

Protein in Dosa

Dosa is a moderate source of protein. One medium piece (40 grams) of plain dosa contains around 3.1 grams of protein, depending on the recipe.

Here's a breakdown of protein in dosa based on different serving sizes:

When you pair it with chutneys made from dals (lentils) or nuts like peanuts, the protein content increases, supporting muscle growth and repair.

For detailed calorie and protein tracking for dosa, Hint Pro subscribers can use the advanced nutrient tracking feature in the Hint app.

Is Dosa Healthy?

Yes, dosa can be a healthy choice when eaten in moderation. It is a good source of carbohydrates and protein, providing energy and aiding muscle maintenance.

However, the nutritional benefits depend on how it's prepared and what it's paired with.

Adding high-fiber chutneys and limiting portion sizes make dosa a more balanced option for everyday meals.

Dosa Benefits

• Fermentation and Gut Health: Dosa batter is fermented, promoting the growth of probiotics that are good for gut health.
• Easily Digestible: The fermentation process also makes dosa easier to digest, reducing the risk of bloating or discomfort.
• Versatility: Dosa can be paired with chutneys or sambhar, and even customized with ingredients like oats, ragi, or vegetables to enhance its health benefits.

Frequently Asked Questions

Is dosa good for weight loss?

If consumed moderately and as a replacement for major meals, dosa could help in weight loss. However, you do not feel full after eating dosa, which could lead to overeating. Such overeating results in excess calorie intake and weight gain.

To learn how calorie intake affects weight loss, read our blog on counting your calories to lose weight.

Is dosa good for diabetes?

Plain dosa is made from rice, containing refined carbohydrates and a moderately high glycemic index, hence not a good choice for diabetes. To lower the glycemic index of dosa and avoid spiking blood sugar, eat it with chutneys containing healthy fats such as sesame, flax seeds, or peanuts. If you are diabetic, subscribe to the Indian diabetic diet instant plan and control your blood glucose levels. Read our blog on the Indian diabetic diet to know more about managing diabetes with diet and maintaining normal blood sugar ranges.

Is dosa good for blood pressure?

The sodium content in the dosa is low and it helps in controlling blood pressure. As long as you eat dosa in moderation it is a safe choice for individuals with high blood pressure.

Is dosa good for PCOS?

Plain dosa is made from rice, containing refined carbohydrates and a moderately high glycemic index, which could lead to insulin resistance. Women with PCOS are often insulin-resistant. To lower the glycemic index of dosa and avoid aggravating insulin resistance, eat it with chutneys containing healthy fats such as sesame, flax seeds, or peanuts. To learn more about the PCOS diet and treatment, read our blog.

Is dosa good for the thyroid?

As long as you eat dosa in moderation, it is a safe choice for individuals with hypothyroidism.

Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of how we helped our client follow a healthy lifestyle and get rid of her thyroid medication.

Is dosa good for immunity?

Dosa is made from fermented rice and lentil batter, which could contain probiotics. Probiotics keep your gut healthy and help boost immunity. To know how these nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition.

Is Dosa good for muscle gain?

Dosa is moderately high in protein and carbohydrates. Hence it could help in muscle gain if consumed with other protein-rich food while performing adequate strength training. 

To include protein-rich foods and improve muscle gain, download the HINT app and go to the recipe section to check for recipes high in protein.

Is Dosa good for weight gain?

Dosa is relatively high in calories. So it could help with weight gain. We recommend eating dosa with protein-rich foods. For more protein-rich sources of foods to be taken along with dosa, you can check the recipes section of the HINT app.

Dosa varieties

There are many healthy and tasty alternatives to plain dosa. Here are the calorie values of various types of medium-piece dosas. 

Always eat dosas in moderation as they are high in calories and could lead to weight gain. Download the Hint app for more information on healthy dosa recipes, calories, and nutrition facts.

Top 10 popular varieties of dosa

1. Masala dosa calories

Masala Dosa Protein and Nutrition

One medium piece (40 grams) of masala dosa has 106 kcal.  It contains 55% carbohydrates, 11% protein, and 34% fat. Masala dosa is a good source of vitamin E and a more nutritious alternative to plain dosa.

Calories in masala dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

Is Masala Dosa Healthy?

Masala dosa adds a filling of spiced potatoes, making it slightly higher in calories than plain dosa. A medium masala dosa (40 grams) contains 106 kcal and is a good source of carbohydrates, protein, and fat. However, moderation is key, as masala dosa has more fats due to the oil used in preparation.

For a healthier version, consider making masala dosa with less oil or using alternative fillings like paneer or vegetables, which you can explore in the Hint app's recipe section.

Is Masala Dosa Good for Weight Loss?

Masala dosa can be part of a weight loss diet if consumed in moderation and paired with protein-rich chutneys or sambhar to balance the macronutrient profile. While dosa itself is high in carbohydrates, it can fit into a calorie-controlled diet, especially if you control portion sizes and limit added fats.

For personalized weight loss plans and calorie tracking, try the Indian Weight Loss Plan available with a Hint Pro subscription.

2. Ragi dosa calories

One medium piece (40 grams) of ragi dosa has 102 kcal.  It contains 65% carbohydrates, 10% protein, and 25% fat. Ragi dosa is a good source of selenium, and manganese, and an excellent source of vitamin D. It even helps strengthen bones and control blood sugar levels.

Calories in ragi dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

3. Wheat dosa calories

One medium piece (40 grams) of masala wheat dosa has 89 kcal.  It contains 53% carbohydrates, 9% protein, and 38% fat. Masala wheat dosa is a good source of selenium, manganese, vitamin D, and vitamin E. It even helps improve thyroid function and boosts immunity.

Calories in wheat dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

4. Rava dosa calories

One medium piece (40 grams) of sooji dosa or rava dosa has 94 kcal.  It contains 64% carbohydrates, 10% protein, and 26% fat. Rava dosa is a good source of  vitamin D, beta carotene, and lutein. It even helps lose weight and strengthens bones.

Calories in rava dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

Is Rava Dosa Healthy?

Rava dosa (also known as sooji dosa) is made from semolina and has a crispy texture. One medium piece of rava dosa (40 grams) contains 94 kcal. While it is lower in calories compared to other types of dosa, it’s important to watch portion sizes, as rava dosa is often fried in oil.

For a healthier version, try making rava dosa with minimal oil and pairing it with high-fiber chutneys.

5. Neer dosa calories

One medium piece (40 grams) of neer dosa has 85 kcal.  It contains 50% carbohydrates, 7% protein, and 43% fat. Neer dosa is a tasty but less nutritious alternative to plain dosa.

Calories in neer dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

6. Oats Dosa calories

One medium piece (40 grams) of oats dosa has 111 kcal.  It contains 58% carbohydrates, 12% protein, and 30% fat. Oats dosa is a good source of vitamin D and selenium. It even helps lose weight and control blood sugar levels.

Calories in oats dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

7. Moong dal dosa calories

One medium piece (40 grams) of moong dal dosa has 102 kcal.  It contains 54% carbohydrates, 18% protein, and 28% fat. Oats green gram dosa is a good source of dietary fiber, protein, magnesium, copper, and selenium.

Calories in moong dal dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

8. Egg dosa 

One medium piece (40 grams) of egg dosa has 92 kcal.  It contains 49% carbohydrates, 16% protein, and 35% fat. Egg dosa is a good source of protein, selenium, and lutein. Eat egg dosa in moderation as it contains cholesterol.

Calories in egg dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

9. Paneer dosa

One medium piece (40 grams) of paneer dosa has 96 kcal.  It contains 55% carbohydrates, 13.5% protein, and 32% fat. Paneer dosa is a good source of protein, beta carotene, and an excellent source of lutein. It even helps strengthen bones and muscles.

Calories in paneer dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

10. Millet dosa

One medium piece (40 grams) of mixed millet dosa has 109 kcal.  It contains 61% carbohydrates, 12% protein, and 27% fat. Mixed millet dosa is a healthy crepe rich in protein and fiber. Millet is a good source of complex carbohydrates making it an excellent choice for weight loss and blood sugar control.

Calories in millet dosa depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of dosas.

Final Thoughts

Dosa can be a versatile and nutritious part of your diet when eaten in moderation. Whether you’re aiming for weight loss, managing diabetes, or looking to boost muscle gain, dosa offers various benefits depending on how it’s prepared and paired with other foods.

To maximize the health benefits of dosa, track your calorie intake and ensure balanced meals with the Hint app.

By subscribing to Hint Pro, you can unlock advanced tracking features, while Hint Premium allows you to consult with dietitians for personalized nutrition advice.

Whether you're enjoying a plain dosa, ragi dosa, or the ever-popular masala dosa, make sure to enjoy this South Indian delicacy as part of a well-rounded, nutritious diet!