How many calories does one Mix Dal Rice Dosa have?

One Mix Dal and Rice Dosa gives 73 calories. Out of which carbohydrates comprise 49 calories, proteins account for 11 calories and remaining calories come from fat which is 13 calories.  One Mix Dal and Rice Dosa provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

73 calories for 1 Mix Dal and Rice Dosa, Cholesterol 0 mg, Carbohydrates 12.3g, Protein 2.7g, Fat 1.5g. 

See Mix Dal and Rice Dosa recipe | Protein-Rich Lentil Rice Dosa |  Multi-Grain Dal Dosa | Mixed Dal Millet-Style Dosa |

The Mixed Dal Rice Dosa is a nutritious and flavour-packed South Indian preparation that combines rice, whole wheat, and four varieties of protein-rich dals—toovar dal, urad dal, chana dal, and whole moong. This blend not only enhances the nutritional value but also creates a hearty dosa with a robust taste. Known also as Protein-Rich Lentil Rice Dosa or Multi-Grain Dal Dosa, this recipe is ideal for those seeking a wholesome breakfast that keeps them energized for hours.

Is Mix Dal and Rice Dosa healthy?

The beauty of this Mixed Dal Millet-Style Dosa lies in its versatility and depth of flavour. Because of the diverse grains and dals used, the dosa has a wholesome, mildly nutty flavour with a rich, homely aroma. It pairs wonderfully with sambhar, coconut chutney, tomato chutney, or even enjoyed plain because the spice-infused batter already carries its own character.

From a nutritional perspective, this dosa is rich in protein, fiber, B-vitamins, iron, and complex carbohydrates. The combination of different dals ensures a more balanced amino acid profile, making it especially beneficial for vegetarians who need more plant-based protein sources. Fermentation further improves gut health by encouraging the growth of beneficial bacteria.

Let's understand the Ingredients.

What's good.

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, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal. 

Toor Dal (tuvar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal. 

What's the problem?

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 Glycemic index 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 overweight individuals have  Mix Dal Dosa ?

In terms of health suitability, Mixed Dal Rice Dosa is generally healthy and far more nutritious than plain rice dosas. For diabetics, it is good when eaten in moderation because the high fiber and protein content slows digestion and helps maintain steady blood sugar levels. Pairing it with vegetable-rich sambhar instead of chutneys made with too much coconut makes it even more diabetes-friendly.

For heart patients and overweight individuals, this dosa is a smart choice because it uses very little oil and contains whole grains and legumes, which support heart health. The fiber helps reduce cholesterol levels, and the protein promotes satiety, preventing overeating. To make it even healthier, serve it with minimal oil and combine it with high-fiber sides like vegetable sambhar or mixed vegetable chutneys.

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. 

oats dosa recipe | oats dosa for weight loss, heart, diabetes, high blood pressure, hypothyroidism |  protein rich oats dosa  healthy breakfast | Indian oats dosa with urad dal | 

Oats dosa is a wonderful addition to a healthy diet, especially for those managing heart health, diabetes, high blood pressure, or hypothyroidism. Made from quick-cooking oats and urad dal, this dosa is rich in soluble fiber, which helps lower bad cholesterol (LDL) levels, keeping your heart healthy. The beta-glucan in oats also helps maintain steady blood sugar levels, making it a smart choice for diabetics. Moreover, since it’s cooked with minimal ghee, it provides healthy fats in moderation—supporting hormone balance and metabolic health without adding excess calories.

Healthy Oats Dosa

Can healthy individuals have Mix Dal 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. 

How to burn 73 calories that come from Mix Dal and Rice Dosa?

Walking (6 kmph) = 22 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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