Nutritional Facts of Dosa ( South Indian Recipe)

This calorie page has been viewed 8064 times Last Updated : Aug 04,2019



CUISINE
South Indian
CUISINE
Orissa
COURSE
Comfort Foods
Dosa (  South Indian Recipe)

How many calories does one Dosa have?

One Dosa  gives  133 calories. Out of which carbohydrates comprise 75 calories, proteins account for 11 calories and remaining calories come from fat which is 47 calories.  One Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Dosa recipe. Dosa is as popular in South Indian cuisine as Idli is! Crisp and thin pancakes made of a rice and urad dal batter, dosas are even more exciting than idlis. In fact, while idlis are considered to be an easy, comfortable steamed food, dosas are often considered a more indulgent alternative! While dosas were traditionally made using iron griddles, nowadays non-stick tavas have made the job much easier. You can roast your dosas using oil, ghee or sometimes butter too! Enjoy them hot and crisp, with chutney and sambhar. If you are going to have the dosas after a while, make them slightly thick, so that they will remain soft and springy even after a while.

Is Dosa healthy?

Yes and No. So dosa is healthy and not healthy at the same time and depends who is having it. Sada dosa or dosa is made up of urad dal, rice, par boiled rice, methi, poha and fats for cooking.

What's good in the dosa.

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. See here for 10 super benefits of urad dal

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.

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 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 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?

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 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.

Diabetics can replace the rice with oats or ragi which will increase the fiber content and make recipes like Healthy Oats Dosa and Nachni Dosa.

Nachni Dosa
Nachni Dosa

Can healthy individuals have 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. 

Ghee, butter or oil, which to use in making dosa?

Ghee and butter in moderate quantities is healthier option to make dosa. If you want to use oil, use olive oil, canola oil or peanut oil which are rich sources of MUFA which decreases the risk of heart disease as they lower the low density lipoprotein cholesterol levels (Bad cholesterol)  in the body.

What to have your dosa with?

Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada or serve it with a healthy sambar or coconut chutney. 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 133 calories that come from Dosa?

Walking (6 kmph) = 40 mins

Running (11 kmph) = 13 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 per dosa% Daily Values
Energy133 cal7%
Protein2.7 g5%
Carbohydrates18.8 g6%
Fiber1.1 g4%
Fat5.2 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A47.2 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)9.5 mcg5%
MINERALS
Calcium10.9 mg2%
Iron0.5 mg2%
Magnesium22.4 mg6%
Phosphorus52.6 mg9%
Sodium3.3 mg0%
Potassium73.2 mg2%
Zinc0.4 mg4%
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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