Nutritional Facts of Rava Dosa, Onion Rava Dosa, Calories in Rava Dosa, Onion Rava Dosa

by Tarla Dalal
This calorie page has been viewed 10965 times

How many calories does one Onion Rava Dosa have?

One Rava Dosa gives 116 calories. Out of which carbohydrates comprise 52 calories, proteins account for 7 calories and remaining calories come from fat which is 57 calories.  One  Onion Rava Dosa provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Rava Dosa recipe.

Rava Dosa is a popular South Indian dosa made quickly without fermentation and made mainly of rava. It's a super tasty dosa with some sambar. A traditional tempering and quick mix-in of chopped onions, coriander and green chillies add excellent flavour to a batter made of ready flours and semolina. 


This rava dosa is indeed an irresistible option for breakfast supper, snack or a sudden meal for a surprise guest.A traditional tempering and quick mix-in of chopped onions, coriander and green chillies add excellent flavour to a batter made of ready flours and semolina. 

 

Is Onion Rava Dosa healthy?

No, rava dosa is sadly not that healthy. Rava Dosa is made from rava, plain flour, loads of onions and Indian spices. 

What's good :

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

What's the problem with rava dosa?

Rava (semolina, sooji) : The pros for rava. Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. It is low in sodium & fat. The cons of rava. The glycemic index of semolina is 66 which is a medium GI food and not good for diabetics and healthy heart as there is also no fibre. Read is semolina healthy for more clarity. 

Plain flour : Plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. Read is maida good for you to understand fully.

Is rava dosa safe for diabetics, heart and overweight individuals?

Since the dosa is made of rava, it could lead to spike in blood sugar levels being a refined product. There are no significant vitamins or minerals present in this dosa. No, rava dosa is not suitable for diabetics. 

What is a healthy option to onion rava dosa?

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

Healthy Oats Dosa
Healthy Oats Dosa

Is rava dosa suitable for a healthy life style?

You may argue that the rava dosa is only 116 calories. What we must be careful is the quality of calories we have. Does it have fibre, is the food using refined products. So the decision is yours. As you understand what goes into the food and the reason its not good, you will slowly change your food habits to a much healthier option. So perhaps ask for a regular dosa as that works better. All restaurants serve it. 

What to have your dosa with?

Have your dosa with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada. 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 116 calories that come from one Onion Rava Dosa?

Walking (6 kmph)     =

        35

 mins

Running (11 kmph)     = 

        12

 mins

Cycling (30 kmph)     =

        15

 mins

Swimming (2 kmph)     =

        20

 mins

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

Value per rava dosa% Daily Values
Energy139 cal7%
Protein2 g4%
Carbohydrates15.6 g5%
Fiber0.2 g1%
Fat7.6 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A122.7 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C1.8 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.1 mcg6%
MINERALS
Calcium7.7 mg1%
Iron0.4 mg2%
Magnesium10.3 mg3%
Phosphorus24.3 mg4%
Sodium3.9 mg0%
Potassium27.8 mg1%
Zinc0.2 mg2%
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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Rava Dosa, Onion Rava Dosa
5
 on 28 Dec 18 02:31 PM


This is just amazing! I love how you give such minute details of all the nutrients.
| Hide Replies
Tarla Dalal    Thank you for your kind words.
Reply
28 Dec 18 02:33 PM