Nutritional Facts of Spinach Dosa, Calories in Spinach Dosa

by Tarla Dalal
This calorie page has been viewed 8780 times

How many calories does one Spinach Dosa, Palak Dosa have?

One Spinach Dosa gives 94 calories. Out of which carbohydrates comprise 62 calories, proteins account for 16 calorie and remaining calories come from fat which is 16 calories.  One  Spinach Dosa provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

94 calories for 1 dosa of Spinach Dosa, Cholesterol 0 mg, Carbohydrates 16.2g, Protein 3.9g, Fat 1.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach Dosa.

See spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images.

spinach dosa is a unique snack idea to make up for your needs of veggies in a day. Learn how to make spinach dosa for pregnancy and kids.

This spinach dosa recipe is reasonably quick and easy as it just makes use of readymade flours, and does not require fermentation also. So, those moms-to-be who suffer from acidity can also enjoy this spinach dosa for pregnancy and kids as a healthy snack.

An innovative dosa of whole wheat flour and urad flour fortified with spinach purée offers you a great way to top up on iron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich in vitamin A and folic acid, both of which are antioxidants that help fight harmful free radicals in the body, and are also essential for the healthy development of your baby’s skin. But having spinach in the same way every day will make you bored of it. Including it in different ways, such as this palak dosa will ensure that you keep up your intake of greens without getting bored.

Diabetic who are often advised to avoid dosa because of the use of rice, can also opt for 1 keerai dosai at snack time. This dosa yields 3.2 g of fiber per dosa which is also beneficial for them to manage blood sugar levels.

heart patients, senior citizens, cancer patients and those with PCOS can also include this spinach dosa as a part of their menu. Kids who come hungry can also be served this nourishing snack instead of fried chips.

Tips for spinach dosa. 1. Wash the spinach and methi very well to get rid of all the dirt. 2. Approx. 2½ cups of chopped spinach when blanched, drained and blended in a mixer gives ½ cup of spinach purée. 3. The dosa batter should be of pouring consistency. 4. This is a soft dosa and so cooking on both sides is very important.


Is Spinach Dosa healthy? 

Yes, spinach dosa is healthy. Made from whole wheat flour, spinach and urad dal. 

Let's understand the ingredients. 

What's good.

1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

2. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. 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

4. 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.

Can diabetics, heart patients and over weight individuals have Spinach Dosa ?

Yes, this recipe is good for diabetics, heart and weight loss.  Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Spinach is good for the heartdiabetics and eyes. Fenugreek seeds have been known to benefit the heart by way of reducing cholesterol levels in the blood.

Can healthy individuals have Spinach Dosa ?

Yes, this dosa is healthy and has ZERO rice. Have this 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. Read which idlis and dosas are healthy?

Nutritious Green Chutney

Nutritious Green Chutney

How to burn 94 calories that come from one serving of Spinach Dosa, Palak Dosa?

Walking (6 kmph)     =         28  mins
Running (11 kmph)     =            9  mins
Cycling (30 kmph)     =         13  mins
Swimming (2 kmph)     =         16  mins

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

Value per dosa% Daily Values
Energy94 cal5%
Protein3.9 g7%
Carbohydrates16.2 g5%
Fiber3.2 g13%
Fat1.8 g3%
Cholesterol0 mg0%
Vitamin A962.8 mcg20%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C4.8 mg12%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)35.3 mcg18%
Calcium34.6 mg6%
Iron1.5 mg7%
Magnesium40.8 mg12%
Phosphorus86.3 mg14%
Sodium15.9 mg1%
Potassium138.2 mg3%
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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