Nutritional Facts of Rava Dosa, How To Make Rava Dosa, Calories in Rava Dosa, How To Make Rava Dosa

by Tarla Dalal
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How many calories does one Rava Dosa have?

One sada Rava Dosa gives 147 calories Out of which carbohydrates comprise 81 calories, proteins account for 16 calories and remaining calories come from fat which is 47 calories.  One  Rava Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See sada Rava Dosa recipe. An easy to make counterpart of the traditional dosa ! These crisp dosas are made with a batter of semolina and buttermilk. 

Since the batter does not have to be fermented for long, this is an ideal dish to serve the sudden guest!

Is Rava Dosa healthy?

No, sada rava dosa is sadly not that healthy. Rava Dosa is made from rava, plain flour, curd and Indian spices. 

What's good about rava dosa :

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

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. 

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

Nachni Dosa

Nachni Dosa

Is sada 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. 

How to burn 147 calories that come from one Rava Dosa?

Walking (6 kmph)     =         44  mins
Running (11 kmph)     =          15  mins
Cycling (30 kmph)     =         20  mins
Swimming (2 kmph)     =         25  mins

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

Value per dosa% Daily Values
Energy88 cal4%
Protein2.4 g4%
Carbohydrates12.1 g4%
Fiber0.2 g1%
Fat3.1 g5%
Cholesterol1.6 mg0%
Vitamin A26.2 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C0.2 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)12 mcg6%
Calcium24.4 mg4%
Iron0.4 mg2%
Magnesium14.9 mg4%
Phosphorus38.8 mg6%
Sodium5.4 mg0%
Potassium36.6 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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