Nutritional Facts of Moong Dal Dosa ( Idlis and Dosas ), Calories in Moong Dal Dosa ( Idlis and Dosas )

by Tarla Dalal
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How many calories does one Moong Dal Dosa (persarattu) have?

One Moong Dal Dosa gives 137 calories. Out of which carbohydrates comprise 72 calories, proteins account for 17 calories and remaining calories come from fat which is 47 calories.  One Moong Dal Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Moong Dal Dosa recipe moong dosa | green moong dal dosa | South Indian moong dal dosa |

moong dal dosa  is an easy to make South Indian delicacy which requires only 4 ingredients. It is enjoyed with sambar and coconut chutney along with Milgaipodi powder. Learn how to make green moong dal dosa.

Made of par-boiled rice and moong dal, soaked, ground and fermented, these green moong dal dosa dosas have a deliciously homely flavour and enticing crispness, which only fermented batter can bring about.


To make moong dal dosa, wash and soak the moong dal and par-boiled rice in enough water in a deep bowl for at least 3 hours. Drain. Combine the moong dal and par-boiled rice in a mixer and blend till smooth using approx. 1¼ cups of water. Transfer the mixture into a deep bowl, cover it with a lid and allow it to ferment in a warm place for at least 8 to 10 hours. Add the salt and approx. ¼ cup of water and mix well. Heat a non-stick tava (griddle) and sprinkle a little water on the tava (griddle) and wipe it off gently using a muslin cloth. Pour a ladleful of the batter on it and spread it in a circular motion to make a 200 mm. (8”) diameter circle. Smear a little oil over it and along the edges and cook on a medium flame till the dosa turns golden brown in colour and crisp. Fold over to make a semi-circle or roll. Repeat with the remaining batter to make 14 more dosas. Serve immediately with sambar and coconut chutney. 

Just the beautiful golden colour of this is moong dosa enough to make you drool! And fortunately it is so tasty it won’t let your appetite down. It tastes different from regular dosas as it uses moong instead of urad and also has an equal proportion of dal and rice. You will love to have this for Breakfast !

The combination of moong dal with parboiled rice is said to be a good quality protein, as this combination gives all the 9 essential amino acids we need to consume. Green moong dal dosa is also a good source of vitamin B1 – a key nutrient needed for energy metabolism. 

This South Indian moong dal dosa can be enjoyed by kids as well as adults. Its soft texture will be beneficial for senior citizens and cancer survivors who often have chewing problems. 

Tips for moong dal dosa. 1. The fermentation time of the batter may vary from season to season. While in summers it may be 8 to 10 hours, in winter it will take around 11 to 12 to ferment. 2. Always remember to spread the dosa batter in one circular direction to get a uniform layer. 3. While heart patients can enjoy this dosa in limited quantities occasionally, we do not recommend this recipe for diabetics because of the use of high glycemic index parboiled rice. 

Is Moong Dal Dosa healthy?

Yes, this is healthy. Moong dal dosa is made of par-boiled rice and moong dal. These dosas have a homely flavour that only fermented batter can bring about.

Let's understand the ingredients in the dosa.

What's good in the recipe.

Moong Dal ( Green Moong Dal ) : Moong dal or green moong dal  is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially  red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

What's bad in the recipe.

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 Moong Dal Dosa ?

Yes, BUT in limited quantity. A cereal-pulse combo like in case of dosa (parboiled rice with moong dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. So eat this with some fibre rich food on the side.

This is a healthy pregnancy snack for the first trimester

Can healthy individuals have Moong Dal Dosa?

Yes, they can.

How to burn 137 calories that come from Moong Dal Dosa?

Walking (6 kmph) = 41 mins

Running (11 kmph) = 14 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
Energy137 cal7%
Protein4.3 g8%
Carbohydrates18.1 g6%
Fiber1.2 g5%
Fat5.2 g8%
Cholesterol0 mg0%
Vitamin A52.1 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)21.5 mcg11%
Calcium11.9 mg2%
Iron0.7 mg3%
Magnesium24.9 mg7%
Phosphorus75.5 mg13%
Sodium4.3 mg0%
Potassium188 mg4%
Zinc0.6 mg6%
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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