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.

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.

Top 10 popular varieties of dosa

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.

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.

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.

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 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.

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.