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Dosa Calories, Nutrition, and Health Benefits

December 26, 2022
15 min read
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 Calories (kcal)2 Dosa Calories (kcal)3 Dosa Calories (kcal)4 Dosa Calories (kcal)
Small piece (30 grams)78156234312
Medium piece (40 grams)104208312416
Large piece (50 grams)130260390520

Plain Dosa calories

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, and 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, 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 peanut. 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 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 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.

Dosa AlternativesCalories (kcal) in 1 Medium Piece (40 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

One medium piece (40 grams) of masala dosa has 106 kcal. It contains 55% carbohydrates, 11% protein, and 34% fat. Download the HINT app and track your calories.

1. Masala dosa calories

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.

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.

Masala Dosa Serving Size (in grams)1 Masala Dosa Calories (kcal)2 Masala Dosa Calories (kcal)3 Masala Dosa Calories (kcal)4 Masala Dosa Calories (kcal)
Small piece (30 grams)79159238318
Medium piece (40 grams)106212318424
Large piece (50 grams)132265397530

One medium piece (40 grams) of ragi dosa has 102 kcal. It contains 65% carbohydrates, 10% protein, and 25% fat. Download the HINT app and track your calories.

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, manganese, and  an excellent source of vitamin D. It even helps strengthens 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.

Ragi Dosa Serving Size (in grams)1 Ragi Dosa Calories (kcal)2 Ragi Dosa Calories (kcal)3 Ragi Dosa Calories (kcal)4 Ragi Dosa Calories (kcal)
Small piece (30 grams)76152228304
Medium piece (40 grams)102203305406
Large piece (50 grams)127254381508

One medium piece (40 grams) of masala wheat dosa has 89 kcal. It contains 53% carbohydrates, 9% protein, and 38% fat. Download the HINT app and track your calories.

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.

Wheat Dosa Serving Size (in grams)1 Wheat Dosa Calories (kcal)2 Wheat Dosa Calories (kcal)3 Wheat Dosa Calories (kcal)4 Wheat Dosa Calories (kcal)
Small piece (30 grams)66133199266
Medium piece (40 grams)89177266354
Large piece (50 grams)111222332443

One medium piece (40 grams) of sooji dosa or rava dosa has 94 kcal. It contains 64% carbohydrates, 10% protein, and 26% fat. Download the HINT app and track your calories.

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.

Rava Dosa Serving Size (in grams)1 Rava Dosa Calories (kcal)2 Rava Dosa Calories (kcal)3 Rava Dosa Calories (kcal)4 Rava Dosa Calories (kcal)
Small piece (30 grams)71141212282
Medium piece (40 grams)94188282376
Large piece (50 grams)118235352470

One medium piece (40 grams) of neer dosa has 85 kcal. It contains 50% carbohydrates, 7% protein, and 43% fat. Download the HINT app and track your calories.

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.

Neer Dosa Serving Size (in grams)1 Neer Dosa Calories (kcal)2 Neer Dosa Calories (kcal)3 Neer Dosa Calories (kcal)4 Neer Dosa Calories (kcal)
Small piece (30 grams)64128192256
Medium piece (40 grams)85170256341
Large piece (50 grams)107213319426

One medium piece (40 grams) of oats dosa has 111 kcal. It contains 58% carbohydrates, 12% protein, and 30% fat. Download the HINT app and track your calories.

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.

Oats Dosa Serving Size (in grams)1 Oats Dosa Calories (kcal)2 Oats Dosa Calories (kcal)3 Oats Dosa Calories (kcal)4 Oats Dosa Calories (kcal)
Small piece (30 grams)83166249332
Medium piece (40 grams)111222332443
Large piece (50 grams)139277416554

One medium piece (40 grams) of moong dal dosa has 102 kcal. It contains 54% carbohydrates, 18% protein, and 28% fat. Download the HINT app and track your calories.

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.

Moong dal Dosa Serving Size (in grams)1 Moong dal Dosa Calories (kcal)2 Moong dal Dosa Calories (kcal)3 Moong dal Dosa Calories (kcal)4 Moong dal Dosa Calories (kcal)
Small piece (30 grams)77153230307
Medium piece (40 grams)102205307409
Large piece (50 grams)128256384512

One medium piece (40 grams) of egg dosa has 92 kcal. It contains 49% carbohydrates, 16% protein, and 35% fat. Download the HINT app and track your calories.

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.

Egg Dosa Serving Size (in grams)1 Egg Dosa Calories (kcal)2 Egg Dosa Calories (kcal)3 Egg Dosa Calories (kcal)4 Egg Dosa Calories (kcal)
Small piece (30 grams)69138207276
Medium piece (40 grams)92184276368
Large piece (50 grams)115230344459

One medium piece (40 grams) of paneer dosa has 96 kcal. It contains 55% carbohydrates, 13.5% protein, and 32% fat. Download the HINT app and track your calories.

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 strengthens 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.

Paneer Dosa Serving Size (in grams)1 Paneer Dosa Calories (kcal)2 Paneer Dosa Calories (kcal)3 Paneer Dosa Calories (kcal)4 Paneer Dosa Calories (kcal)
Small piece (30 grams)72143215287
Medium piece (40 grams)96191287382
Large piece (50 grams)120239359478

One medium piece (40 grams) of mixed millet dosa has 109 kcal. It contains 61% carbohydrates, 12% protein, and 27% fat. Download the HINT app and track your calories.

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.

Millet Dosa Serving Size (in grams)1 Millet Dosa Calories (kcal)2 Millet Dosa Calories (kcal)3 Millet Dosa Calories (kcal)4 Millet Dosa Calories (kcal)
Small piece (30 grams)81163244326
Medium piece (40 grams)109217325434
Large piece (50 grams)136271407543

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