Nutritional Facts of Rava Dosa, Onion Rava Dosa, Calories in Rava Dosa, Onion Rava Dosa

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

One Rava Dosa (approx. 150 grams) gives 116 calories. Out of which carbohydrates comprise 52 calories, proteins account for 7 calories and remaining calories come from fat which is 57 calories.  One  Onion Rava Dosa provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Rava Dosa recipe.

Rava Dosa is a popular South Indian dosa made quickly without fermentation and made mainly of rava. It's a super tasty dosa with some sambar. A traditional tempering and quick mix-in of chopped onions, coriander and green chillies add excellent flavour to a batter made of ready flours and semolina. 

This rava dosa is indeed an irresistible option for breakfast supper, snack or a sudden meal for a surprise guest.A traditional tempering and quick mix-in of chopped onions, coriander and green chillies add excellent flavour to a batter made of ready flours and semolina. 

Is Onion Rava Dosa healthy?

No, rava dosa is sadly not that healthy. Rava Dosa is made from rava, plain flour, loads of onions and Indian spices. 

What's good :

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

What's the problem with rava dosa?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Plain flour (maida) : This recipe uses 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 diabeticsheart patientsThe development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.  Read is maida good for you to understand fully.

Is onion rava dosa safe for diabetics, heart and overweight individuals?

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

What is a healthy option to onion rava dosa?

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.

Healthy Oats Dosa
Healthy Oats Dosa

Is Onion 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. 

What to eat with your Onion Rava Dosa with?

Have your dosa with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada. Don't add potatoes to your dosa as it will increase the carbohydrate content. 

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

How to burn 116 calories that come from one Onion Rava Dosa?

Walking (6 kmph)     =



Running (11 kmph)     = 



Cycling (30 kmph)     =



Swimming (2 kmph)     =




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

2. Each rava dosa is approx. 150 grams.

Value per rava dosa% Daily Values
Energy139 cal7%
Protein2 g4%
Carbohydrates15.6 g5%
Fiber0.2 g1%
Fat7.6 g12%
Cholesterol0 mg0%
Vitamin A122.7 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C1.8 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.1 mcg6%
Calcium7.7 mg1%
Iron0.4 mg2%
Magnesium10.3 mg3%
Phosphorus24.3 mg4%
Sodium3.9 mg0%
Potassium27.8 mg1%
Zinc0.2 mg2%
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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Rava Dosa, Onion Rava Dosa
 on 01 Nov 20 10:31 AM

Please mention weight also , Otherwise nutritional facts given is not useful, please mention atleast approximate mass weight of cooked item
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Tarla Dalal    It is very difficult to weigh each finished product. For dosa, we have given the value for one dosa. However, each rava dosa is approx. 150 grams.
Edited after original posting.
02 Nov 20 10:31 AM
Rava Dosa, Onion Rava Dosa
 on 16 Apr 20 10:22 AM

One problem with your calorie calculation is you are mentioning for 1 piece. Different homes have different sizes. If you can add for what weight you are giving the calorie value, it will be helpful.
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Tarla Dalal    Hari, very difficult to weigh each finished product. For dosa, we have given the value for one dosa. In sabzi, we estimate how much an individual will have.
17 Apr 20 04:53 PM
Rava Dosa, Onion Rava Dosa
 on 28 Dec 18 02:31 PM

This is just amazing! I love how you give such minute details of all the nutrients.
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Tarla Dalal    Thank you for your kind words.
28 Dec 18 02:33 PM