Nutritional Facts of Mysore Masala Dosa with Green Chutney

This calorie page has been viewed 1967 times Last Updated : Jan 21,2019

South Indian
Different Types of Dosa
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Mysore  Masala Dosa with Green Chutney

How many calories does one Mysore Dosa with Green Chutney have?

One Mysore Dosa with Green Chutney gives 152 calories. Out of which carbohydrates comprise 65 calories, proteins account for 49 calories and remaining calories come from fat which is 77 calories.  One  Mysore Dosa with Green Chutney  provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mysore Dosa with Green Chutney recipe.

Is Mysore Dosa with Green Chutney healthy?

Yes for some and no for others. Read on. Mysore dosa is made from dosa batter which is urad dal, raw rice and par boiled rice + aloo bhaji and a green chutney made of spinach.

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

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 diarrhoea. 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?

Potatoes (Aloo) :  Being high in simple carbohydrates they will lead to weight gain and are not good for people with diabetes, heart problem and obesity. See full details on why potatoes are bad for you.

Can Diabetics, Heart patients and over weight individuals have Mysore Dosa with Green Chutney?

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. Plus this recipe has loads of potatoes which adds to the carbs.

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

Healthy Oats Dosa
Healthy Oats Dosa

Can healthy individuals have Mysore Dosa with Green Chutney?

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.

BUT, you need to balance your dosa meal later in the day with some fibre rich foods since dosa does not have much fibre. So always keep that in mind. So you can have a Spinach and Paneer paratha recipe.  Also you need to add less potatoes in the dosa as this will reduce the carbohydrate load.


Mysore Dosa with Green Chutney is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
2. Vitamin C :  Vitamin C is a great defence against coughs and colds.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 152 calories that come from one Mysore Dosa with Green Chutney?

Walking (6 kmph)     =         46  mins
Running (11 kmph)     =          15  mins
Cycling (30 kmph)     =         20  mins
Swimming (2 kmph)     =         26  mins

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


Value per per dosa% Daily Values
Energy152 cal8%
Protein12.2 g22%
Carbohydrates16.2 g5%
Fiber2.7 g11%
Fat8.6 g13%
Cholesterol0 mg0%
Vitamin A630 mcg13%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C15.2 mg38%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)18.6 mcg9%
Calcium26.5 mg4%
Iron0.7 mg3%
Magnesium17 mg5%
Phosphorus42.4 mg7%
Sodium12.4 mg1%
Potassium163.8 mg3%
Zinc0.5 mg5%
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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