Dosa Calories, Nutrition, and Health Benefits

July 19, 2022
Dosa Calories, Nutrition, and Health Benefits

TLDR

  • One medium piece of plain dosa has 104 kcal.
  • Calories in dosa depend on serving size and recipe.
  • Eating dosa along with healthy fats helps in weight loss and managing diabetes.
  • Always eat dosa in moderation as it is high in calories.

How Many Calories Are In One Dosa?

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 Serving Size (in grams)1 Dosa (kcal)2 Dosa (kcal)3 Dosa (kcal)4 Dosa (kcal)
Small piece (30 grams)78156234312
Medium piece (40 grams)104208312416
Large piece (50 grams)130260390520

Dosa Nutrition Facts

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.

Download the Hint app to learn the recipe, track your calories and nutrients for Dosa.

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 and this could lead to overeating. And 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 peanut.

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, 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 peanut.

To learn more about the PCOS diet and treatment, read our blog PCOS.

Is dosa good for 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 helps in boosting 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 in 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.

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.

Paneer variationsCalories (kcal) in one small cup(100 grams)
Neer Dosa85
Bottle Gourd Dosa86
Onion Sooji Dosa86
Corn Dosa88
Masala Wheat Dosa89
Egg Dosa92
Amaranth Dosa93
Ragi Oats Dosa93
Carrot Dosa94
Palak Dosa94
Sooji Dosa / Rava Dosa94
Paneer Dosa96
Palak Cheese Dosa99
Quinoa Dosa100
Ragi Dosa101
Oats Green Gram Dosa102
Bajra Dosa ( Pearl Millet Dosa)103
Plain Dosa104
Brown Rice Dosa104
Foxtail Millet Dosa104
Mixed Vegetable Oats Dosa104
Poha Dosa106
Masala Dosa106
Barnyard Millet Dosa106
Kodo Millet Dosa107
Cheese Dosa109
Mixed Millet Dosa109
Barley Dosa110
Proso Millet Dosa110
Oats Dosa111
Butter Dosa117

Masala Dosa Nutrition Facts

1. Masala dosa

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. Adding vegetables to the dosa makes it tastier and healthier.

2. Masala wheat dosa

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.

Ragi Dosa Nutrition Facts

3. Ragi dosa

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, manganese, and an excellent source of vitamin D. It even helps strengthens bones and control blood sugar levels.

4. Rava dosa (Sooji dosa)

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.

Egg Dosa Nutrition Facts

5. 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.

6. 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 strengthens bones and muscles.

Onion Sooji Dosa Nutrition Facts

7. Onion sooji dosa

One medium piece (40 grams) of onion sooji dosa has 86 kcal. It contains 61% carbohydrates, 9% protein, and 30% fat. Onion sooji dosa is a good source of vitamin D, beta carotene, and lutein. It even helps lose weight and strengthens bones.

8. Brown rice dosa

One medium piece (40 grams) of brown rice dosa has 104 kcal. It contains 62% carbohydrates, 14% protein, and 24% fat. Brown rice dosa is a good source of protein and manganese. It even helps lower cholesterol and controls blood sugar levels.

Cheese Dosa Nutrition Facts

9. Cheese dosa

One medium piece (40 grams) of cheese dosa has 109 kcal. It contains 52% carbohydrates, 13% protein, and 35% fat. Cheese dosa is a good source of protein, beta carotene, and an excellent source of lutein. Eat cheese dosa in moderation as it contains saturated fat.

10. Oats Dosa

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.

Top 5 Varieties of Millet dosa

Millets are a great source of dietary fiber and complex carbohydrates with a low glycemic index. A recent study suggests that replacing a plain rice-based dosa with a millet-based dosa in breakfast lowers the postprandial blood glucose levels in Type 2 diabetes patients [1]. Listed below are the top 5 varieties of millet dosa you can try as a replacement for plain rice-based dosa.

Mixed Millet Dosa Nutrition Facts

Bajra (Pearl millet) dosa

One medium piece (40 grams) of bajra dosa has 103 kcal. It contains 57% carbohydrates, 14% protein, and 29% fat.

Foxtail millet dosa

One medium piece (40 grams) of foxtail millet dosa has 103 kcal. It contains 62% carbohydrates, 13% protein, and 25% fat.

Kodo millet dosa

One medium piece (40 grams) of Kodo millet dosa has 107 kcal. It contains 63% carbohydrates, 11% protein, and 26% fat.

Mixed millet dosa

One medium piece (40 grams) of mixed millet dosa has 109 kcal. It contains 61% carbohydrates, 12% protein, and 27% fat.

Proso millet dosa

One medium piece (40 grams) of proso millet dosa has 110 kcal. It contains 54% carbohydrates, 15% protein, and 30% fat.

References: Narayanan J, Sanjeevi V, Rohini U, Trueman P, Viswanathan V. Postprandial glycaemic response of foxtail millet dosa in comparison to a rice dosa in patients with type 2 diabetes. Indian J Med Res. 2016 Nov;144(5):712-717. doi: 10.4103/ijmr.IJMR_551_15. PMID: 28361824; PMCID: PMC5393082.