How many calories does one plate of Mysore Sada Dosa have?
One plate of Mysore Sada Dosa gives 265 calories. Out of which carbohydrates comprise 79 calories, proteins account for 17 calories and remaining calories come from fat which is 169 calories. One plate of Mysore Sada Dosa provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
See Mysore sada dosa recipe. Hmmm, when you want to have a quick and light meal, but are in too perky a mood for sada dosa, then go for the mysore sada dosa, which is not too heavy on the tummy but still has a nice, semi-spicy flavour, thanks to the mysore chutney!
You can even make Mysore Barley Dosa which is a nutritious version of this sada dosa. Mysore Masala Dosa with Green Chutney is another variant of mysore dosa with spicy green chutney.
Is Mysore Sada Dosa healthy?
Yes and No. So dosa is healthy and not healthy at the same time and depends who is having it. Mysore Sada dosa is made up of urad dal, rice, par boiled rice, methi, poha and fats for cooking + Mysore chutney.
What's good in the dosa.
Urad Dal : 1 cup of cooked urad dal (used in dosa batter and chutney) 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.
Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana 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.
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 thiamine, riboflavin 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?
Poha ( Beaten rice) : Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. Read is poha healthy?
Can Diabetics, Heart patients and over weight individuals have Mysore sada 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. However, this dosa can be had for weight gain.
What are the healthier dosa recipes?
Opt for nachni dosa, quinoa dosa, oats dosa, 4 Flour Dosa recipe or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar or coconut chutney.
4 Flour Dosa
Can healthy individuals have Mysore sada 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 265 calories that come from one plate of Mysore Sada Dosa?
Walking (6 kmph) = 1 hr 20 mins
Running (11 kmph) = 27 mins
Cycling (30 kmph) = 35 mins
Swimming (2 kmph) = 45 mins
Note: These values are approximate and calorie burning differs in each individual.