This page been viewed 4311 times

 Is Dosa healthy?

  Last Updated : Oct 26,2018

5/5 stars      1 REVIEW

Is Dosa healthy?

Thin, crisp and delicious dosa dipped in chutney is one of the most frequently chosen food option by  most Indians. Traditionally, dosa is made from urad dal and rice. It is a rich source of carbohydrates and is also rich in fat.

Dosa is a fermented food which is easy to digest. Fermentation of foods increases the bioavailability of nutrients which helps the body to assimilate more nutrition. The microorganisms break down the complex protein, carbohydrates and fat efficiently thereby helping to assimilate more nutrients from the food. The bioavailability of proteins and Vitamin B content also increases.

Fermented foods help in reviving the microflora of the gut . Also the lactic acid bacteria produced during fermentation, helps in maintaining the pH of the gut and thereby maintaining a good gut health.

The nourishment of dosa largely depends on the quality and the quantity of the fat used to make it. Dosa is a versatile recipe and can be made with oil, ghee or butter. Preferably, one should use unsaturated fat over saturated fat to ensure the health component. However, all kinds of fats are a combination of both saturated and unsaturated fat.

Ghee and butter in moderate quantities can be used to make dosa. If you want to use oil, use olive oil, canola oil or peanut oil which are rich sources of MUFA which decreases the risk of heart disease as they lower the low density lipoprotein cholesterol levels (Bad cholesterol)  in the body. Also oils like flaxseed oil or soybean oil can be used which are good sources of Omega 3 fatty acids.

Dosa provides a perfect cereal pulse combination which makes it a complete protein. For people on gluten free diets, dosas and idlis can be a good option. Note that DOSA is a medium glycemic index food as it provides complete protein or amino acid profile, it is good option for Vegetarians. 

Is Dosa suitable for Diabetics?

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. 

However, you can try other HEALTHY DOSA variations good for Diabetics. If using rice, use good quality unpolished rice. You can replace the rice with oats or ragi which will increase the fiber content and make recipes like Healthy Oats Dosa and Nachni DosaYou can also add various other pulses like mung dal or soya to it and make recipes like Quick Mini Soya Dosas which will enhance the protein content and lower the glycemic index of the recipe. Buckwheat is a super food for vegetarians and this Diabetic friendly Buckwheat Dosa is a must to try. You can also add the crunch of various vegetables to it to which will further enhance its nutrient content.

So, instead of going out and having the road side dosa which is made from oil that is re-fried a number of times, make a healthy and easy dosa at home. The road side vendors for sure are not taking care about the quality of fat that is going in your body . 

Below are some very healthy Dosa recipes in addition to the basic Dosa recipe.

is dosa healthy

 by Tarla Dalal
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.
 by Tarla Dalal
Idli and Dosas need no introduction. One of the most famous South Indian breakfast or snack dishes, the dosa is quite versatile too. Although the traditional one is made with a batter of rice and urad, there are innumerable variants using varied grains and pulses, some requiring grinding and fermentation and some being instant mix-and-cook versions. Here is a Healthy Oats Dosa, made without any rice. It is made with fibre-rich oats and is good for diabetics . It is gluten-free and a good source of protein . The dosa requires no soaking – you just need to blend and ferment, so it is relatively easier. The Healthy Oats Dosa tastes as good as regular dosas, especially when served with the trademark chutney and sambhar team! You can also try other dosa recipes like Quinoa Dosa or Poha Dosa .
An interesting variant of the ever-popular dosa, these Quick Mini Soya Dosas are made with a combination of soya and rice flours. The best part is that it is made with readymade flours, and does not require you to soak or grind anything, not even the urad. A sprinkling of fruit salt replaces the fermentation process, resulting in reasonably springy dosas, which are softened further by the addition of veggies like cucumber. Kids and adults alike will love these sumptuous and tasty mini dosas, which taste great with coriander-coconut chutney!
 by Tarla Dalal
The batter to make this nutritious and tasty Nachni Dosa is easier to make than regular dosas because we have used nachni flour. So, you just need to grind the urad dal. Allow the batter to ferment well, so you get really crisp dosas. Serve it hot with chutney and sambhar for a satiating breakfast. As a variation, you can even add grated carrots or finely chopped onions and green chillies to the batter before making the dosas.
 by Tarla Dalal
Um, you feel like having dosa today but no fermented batter on hand? Not to worry! Here is an easy and instant dosa prepared with buckwheat and urad dal. The twist here is that the ingredients are powdered, tempered and then mixed into a batter, which can be cooked immediately into yummy dosas. Serve the Buckwheat Dosa fresh off the tava with a chutney of your choice, preferably Green Chutney. Besides Buckwheat Dosa, we have many more recipes using buckwheat in our collection like Buckwheat Dhoklas , Buckwheat and Sprouts Khichdi , Buckwheat and Quinoa Bread etc. Enjoy how to make Buckwheat Dosa recipe with detailed step by step photos below.
Subscribe to the free food mailer

Pav Bhaji Recipe Collection, Pav Bhaji recipes across India

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email
Rate and review this recipe and get 15 days FREE bonus membership!

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.


Is Dosa healthy?
 on 21 May 18 05:52 PM

Brilliant information to Dosa lovers like me. Alway having various types of dosas for breakfast at downstair at my office premises, now not sure it healthy. Now onwards I will tell my wife to make Rice, Nachni, Oats, Soya and Moongdal dosas for me at home only with coconut & other chutneys by Tarla Mam.