Nutritional Facts of Sada Dosa

This calorie page has been viewed 6027 times Last Updated : Aug 05,2019



CUISINE
South Indian
CUISINE
Different Types of Dosa
CUISINE
South Indian Breakfast
Sada Dosa

How many calories does one Sada Dosa have?

One Sada Dosa gives 104 calories. Out of which carbohydrates comprise 70 calories, proteins account for 10 calories and remaining calories come from fat which is 24 calories.  One  Sada Dosa provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Sada Dosa recipe. Delightfully crisp, golden-coloured pancakes made of a rice and urad dal batter, Dosas make a more indulgent breakfast compared to easy, steamed idlis! 

Combined with chutney and sambhar, Dosas are sumptuous and tasty, fit to be had not just for breakfast but for evening tiffin or even dinner. 

While some people like to make Dosas with leftover idli batter, others who do not like even a slight sourness make fresh Dosa batter using the proportions described here. You can choose either option, as you wish. 

Not only that, the versatile Dosa offers a lot more choices. You can make it with oil, ghee or butter; in an iron griddle or a non-stick tava; plain or with a stuffing of potato bhaji or a layer of chutney! Enjoy your Sada Dosa fresh and hot, just the way you like it.

Is Sada Dosa healthy?

Yes and No. So sada 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, methi, poha and fats for cooking.

What's good in the dosa.

1. 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

2. 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.

3. 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?

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.

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?

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. Don't add potatoes to your dosa as it will increase the carbohydrate content. 

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

How to burn 104 calories that come from one Sada Dosa?

Walking (6 kmph)     =         31  mins
Running (11 kmph)     =          10  mins
Cycling (30 kmph)     =         14  mins
Swimming (2 kmph)     =         18  mins

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

Click here to view Sada Dosa recipe
Value per per dosa% Daily Values
Energy106 cal5%
Protein2.6 g5%
Carbohydrates17.8 g6%
Fiber0.7 g3%
Fat2.7 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A25.1 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C0 mg0%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)9.2 mcg5%
MINERALS
Calcium10.8 mg2%
Iron0.4 mg2%
Magnesium21.4 mg6%
Phosphorus50.2 mg8%
Sodium3.1 mg0%
Potassium69.2 mg1%
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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