Nutritional Facts of Poha Dosa, Aval Dosa with Curd

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Poha Dosa, Aval Dosa with Curd

How many calories does one Poha Dosa have?

One Poha Dosa gives 84 calories. Out of which carbohydrates comprise 50 calories, proteins account for 7 calories and remaining calories come from fat which is 26 calories.  One Poha Dosa provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Poha Dosa recipe. Poha has a knack of imparting both softness and crispness to a snack, as you can experience in this amazing Poha Dosa. 

The batter for this Poha Dosa is easy to make compared to the normal dosa because here you just need to soak and grind all the ingredients together. 

Once fermented, the batter of rice, rice flakes and urad yields wonderful dosas with an excellent texture. The fenugreek seeds and curds play several roles in this dosa – they improve the flavour and aroma, help in fermentation and enhance the crispness of the dosa. 

Is Poha Dosa healthy? 

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

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.

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 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?

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 Poha 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. Poha, due to high carb content it is not good source of diabetic food

Can healthy individuals have poha dosa?

Yes, poha dosa works for healthy individuals. Dosa is a fermented food which is easy to digest.

What are the healthier dosa recipes?

Opt for nachni dosaquinoa dosaoats dosa,  4 Flour Dosa recipe or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar or coconut chutney.  Read which idlis and dosas are healthy?

4 Flour Dosa

4 Flour Dosa

How to burn 84 calories that come from Poha Dosa?

Walking (6 kmph) = 25 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 11 mins       

Swimming (2 kmph) = 14 mins

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

 

Value per per dosa% Daily Values
Energy84 cal4%
Protein1.8 g3%
Carbohydrates12.5 g4%
Fiber0.8 g3%
Fat2.9 g4%
Cholesterol0.7 mg0%
VITAMINS
Vitamin A30.8 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.7 mcg2%
MINERALS
Calcium15.4 mg3%
Iron0.7 mg3%
Magnesium17 mg5%
Phosphorus40.4 mg7%
Sodium3 mg0%
Potassium38.5 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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