Nutritional Facts of Mysore Masala Dosa ( Mumbai Roadside Recipe), Calories in Mysore Masala Dosa ( Mumbai Roadside Recipe)

by Tarla Dalal
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How many calories does one Mysore Masala Dosa have?

One Mysore Masala Dosa gives 539 calories. Out of which carbohydrates comprise 200 calories, proteins account for 156 calories and remaining calories come from fat which is 295 calories.  One Mysore Masala Dosa provides about 27 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mysore Masala Dosa recipe.

Is Mysore Masala Dosa healthy?

Yes for some and no for others. Read on. Mysore masala dosa is made from dosa batter which is urad dal, raw rice and par boiled rice + aloo bhaji and a mysore chutney made of urad dal + coconut.

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

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

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 diarrhoea. 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?

Potatoes (Aloo) :  Being high in simple carbohydrates they will lead to weight gain and are not good for people with diabetes, heart problem and obesity. See full details on why potatoes are bad for you.

Can Diabetics, Heart patients and over weight individuals have Mysore Masala  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. Plus this recipe has loads of potatoes which adds to the carbs.

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 Mysore Masala  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.

BUT, you need to balance your dosa meal later in the day with some fibre rich foods since dosa does not have much fibre. So always keep that in mind. So you can have a Spinach and Paneer paratha recipe.  Also you need to add less potatoes in the dosa as this will reduce the carbohydrate load.


How to burn 539 calories that come from one Mysore Masala Dosa?

Walking (6 kmph) =  2 hrs 42 mins

Running (11 kmph) =  54 mins

Cycling (30 kmph) = 1 hr 12 mins       

Swimming (2 kmph) = 1 hr 32 mins


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

Value per dosa% Daily Values
Energy539 cal27%
Protein38.9 g71%
Carbohydrates50 g17%
Fiber10.3 g41%
Fat32.8 g50%
Cholesterol45.5 mg11%
Vitamin A1090.7 mcg23%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.8 mg15%
Vitamin C53.4 mg134%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)74 mcg37%
Calcium77.5 mg13%
Iron3.2 mg15%
Magnesium60.2 mg17%
Phosphorus204.5 mg34%
Sodium190.6 mg10%
Potassium497.3 mg11%
Zinc1.4 mg14%
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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