Nutritional Facts of Dosa ( South Indian Recipe), Calories in Dosa ( South Indian Recipe)

by Tarla Dalal
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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.

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.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

What's the problem in the dosa?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can Diabetics, Heart patients and over weight individuals have sada dosa?

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.

Diabetics can replace the rice with oats or ragi which will increase the fiber content and make recipes like Healthy Oats Dosa and Nachni Dosa.

Nachni Dosa
Nachni Dosa

Can healthy individuals have sada dosa?

Yes, dosa works for healthy individuals. 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. 

Ghee, butter or oil, which to use in making dosa?

Ghee and butter in moderate quantities is healthier option 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.

What to have your dosa with?

Have your dosa with coconut chutney or sambar. Don't add potatoes to your dosa as it will increase the carbohydrate content. 

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

Note: These values are approximate and calorie burning differs in each individual.


 

Value per dosa% Daily Values
Energy133 cal7%
Protein2.7 g5%
Carbohydrates18.8 g6%
Fiber1.1 g4%
Fat5.2 g8%
Cholesterol0 mg0%
VITAMINS
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%
MINERALS
Calcium10.9 mg2%
Iron0.5 mg2%
Magnesium22.4 mg6%
Phosphorus52.6 mg9%
Sodium3.3 mg0%
Potassium73.2 mg2%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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