Nutritional Facts of Set Dosa, South Indian Set Dosa Recipe, Calories in Set Dosa, South Indian Set Dosa Recipe

by Tarla Dalal
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How many calories does one South Indian Set Dosa have?

One South Indian Set Dosa gives 117 calories. Out of which carbohydrates comprise 62 calories, proteins account for 9 calorie and remaining calories come from fat which is 46 calories.  One South Indian Set Dosa provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See set dosa recipe. Soft and spongy, this sumptuous dish is perfect for breakfast A very popular offering in South Indianrestaurants, Set Dosa is a snack of fluffy, melt-in-the-mouth dosas, which are named so because they are usually served in pairs. 

These comforting and satiating dosas are quite a contrast to the usual image of crisp, golden dosas but they are perfect to have with chutney and sambhar or spicier accompaniments like kadala (chickpea) curry, vada curry or saagu.

Is Set Dosa healthy?

No, this dosa is not healthy. Let's see why?

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

Fenugreek Seeds (Methi Seeds) : 1 tsp of fenugreek seeds soaked overnight and consumed early in the morning on an empty stomach is a remarkable cure to control blood sugar levels for diabetics. Fenugreek seeds have been known to benefit the heart by way of reducing cholesterol levels in the blood. Fenugreek seeds have long been suggested to enhance breast milk production to lactating mums. A teaspoon of fenugreek seeds swallowed with half glass water is also a very well-known home remedy for diarrhoea. See detailed benefits of fenugreek seeds methi seeds.

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?

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?

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

No, this recipe is not good for diabetics, heart and weight loss.. 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.

What are the healthier dosa recipes?

Opt for nachni dosaquinoa dosaoats dosa,  4 Flour Dosa recipespinach dosa  or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar recipe or coconut chutney. Read which idlis and dosas are healthy?

Spinach Dosa

Spinach Dosa

Can healthy individuals have set dosa?

No, this recipe is not good for healthy living. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

How to burn 117 calories that come from one serving of South Indian Set Dosa?

Walking (6 kmph)     =         35  mins
Running (11 kmph)     =          12  mins
Cycling (30 kmph)     =         16  mins
Swimming (2 kmph)     =         20  mins
   

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

Value per dosa% Daily Values
Energy117 cal6%
Protein2 g4%
Carbohydrates15.6 g5%
Fiber0.8 g3%
Fat5.1 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A46.4 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C0 mg0%
Vitamin E
Folic Acid (Vitamin B9)6.6 mcg3%
MINERALS
Calcium7.5 mg1%
Iron0.3 mg1%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium1.5 mg0%
Potassium30.4 mg1%
Zinc0.3 mg3%
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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