Nutritional Facts of Dosa ( South Indian Recipe)

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Dosa (  South Indian Recipe)

How many calories does one Dosa have?

One Dosa  gives  133 calories. Out of which carbohydrates comprise 75 calories, proteins account for 11 calories and remaining calories come from fat which is 47 calories.  One Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Dosa recipe. Dosa is as popular in South Indian cuisine as Idli is! Crisp and thin pancakes made of a rice and urad dal batter, dosas are even more exciting than idlis. In fact, while idlis are considered to be an easy, comfortable steamed food, dosas are often considered a more indulgent alternative!

While dosas were traditionally made using iron griddles, nowadays non-stick tavas have made the job much easier. You can roast your dosas using oil, ghee or sometimes butter too! Enjoy them hot and crisp, with chutney and sambhar. If you are going to have the dosas after a while, make them slightly thick, so that they will remain soft and springy even after a while.

Is Dosa healthy?

Yes and No. So dosa is healthy and not healthy at the same time and depends who is having it. Sada dosa or dosa is made up of urad dal, rice, par boiled rice, methi, poha and fats for cooking.

What's good in the dosa.




What's the problem in the dosa?


Parboiled Rice (Ukda Chawal) Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. Read is white rice and parboiled rice good for you?



Dosa is a moderate Glycemic Index recipe. Since, dosa has a high amount of rice which is rich in simple carbohydrates and it is fermented that is - it is pre digested, it does not prove to be a healthy option for diabetics, heart patients and weight watchers. However, this dosa can be had for weight gain.


Nachni Dosa
Nachni Dosa

Can healthy individuals have sada dosa?




What to have your dosa with?

Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada or serve it with a healthy sambar or coconut chutney. Don't add potatoes to your dosa as it will increase the carbohydrate content. 

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

How to burn 133 calories that come from Dosa?

Walking (6 kmph) = 40 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 18 mins       

Swimming (2 kmph) = 23 mins


Value per per dosa% Daily Values
Energy133 cal7%
Protein2.7 g5%
Carbohydrates18.8 g6%
Fiber1.1 g4%
Fat5.2 g8%
Cholesterol0 mg0%
Vitamin A47.2 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)9.5 mcg5%
Calcium10.9 mg2%
Iron0.5 mg2%
Magnesium22.4 mg6%
Phosphorus52.6 mg9%
Sodium3.3 mg0%
Potassium73.2 mg2%
Zinc0.4 mg4%
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