Dosa Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different types of dosa. Get detailed nutrition facts including protein, carbs, fats, vitamins, and minerals.
How Many Calories Are In One Dosa?
Dosa Calories by Type and Size
The calorie content of dosa varies significantly based on type, size, thickness, and preparation method:
Plain Dosa Calories:
• Small (6-8 inches): 85-110 calories
• Medium (10-12 inches): 120-155 calories
• Large (14-16 inches): 168-220 calories
Popular Varieties (Medium Size):
• Masala Dosa: 210-250 calories
• Rava Dosa: 135-170 calories
• Cheese Dosa: 265-320 calories
• Ragi Dosa: 112-140 calories (healthiest option)
Use our calories burned calculator
to determine how much exercise you need to burn off your dosa calories.
Dosa Calories Comparison Chart
| Dosa Type | Small (calories) | Medium (calories) | Large (calories) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Plain Dosa | 85 | 120 | 168 | 4.0 | 23.0 | 1.6 |
| Masala Dosa | 145 | 210 | 294 | 6.0 | 32.5 | 6.9 |
| Rava Dosa | 95 | 135 | 189 | 4.6 | 26.4 | 2.6 |
| Ghee Dosa | 125 | 180 | 252 | 4.1 | 23.5 | 7.4 |
| Cheese Dosa | 185 | 265 | 371 | 12.1 | 26.0 | 14.0 |
| Egg Dosa | 155 | 220 | 308 | 13.1 | 24.0 | 9.7 |
| Ragi Dosa | 78 | 112 | 156 | 5.4 | 20.3 | 1.4 |
| Oats Dosa | 92 | 131 | 184 | 6.0 | 22.6 | 2.6 |
| Uttapam | 125 | 178 | 250 | 6.4 | 28.8 | 4.6 |
Nutritional Information for Dosa
Complete Nutritional Profile
A medium-sized plain dosa (120 calories) provides:
Macronutrients:
• Carbohydrates: 23g (77% of calories)
• Protein: 4g (13% of calories) – Complete protein from rice-dal combination
• Fat: 1.6g (12% of calories)
• Fiber: 1.1g – Aids digestion
Key Micronutrients:
• Iron: 1.3mg (7% DV) – Prevents anemia
• Calcium: 17mg (2% DV) – Bone health
• Folate: 25mcg (6% DV) – Cell division
Calculate your daily protein requirements
and see how dosa fits into your nutrition plan.
Fermentation & Glycemic Benefits
Probiotic Benefits: Fermentation introduces beneficial bacteria that improve digestive health and boost immunity.
Blood Sugar Impact: Plain dosa has a moderate GI of 55-65. Fermentation reduces glycemic response,
making it suitable for most people. Use our glycemic index calculator
to understand more about blood sugar impact.
Health Benefits of Dosa
Key Health Benefits
Digestive Health: Fermented dosa batter contains beneficial bacteria that support gut health
and boost immune function. The fermentation process makes it easier to digest than non-fermented foods.
Weight Management: Dosa provides satiety with moderate calories and complete protein,
supporting muscle maintenance during weight loss. Calculate your daily macros
to see how dosa fits your goals.
Gluten-Free & Nutritious: Made from rice and lentils, dosa is naturally gluten-free
and provides complete protein with all essential amino acids. Rich in B-vitamins and minerals like iron and calcium.
Dietary Considerations
For Weight Loss & Diabetes
Weight Loss: Choose thin, minimal-oil dosas and stick to 1-2 small portions per meal.
Opt for vegetable fillings over high-calorie cheese options. Track your progress with our
BMI calculator.
Diabetes Management: Limit to 1 small-medium dosa per meal. Choose ragi or oats varieties
for lower glycemic impact and always pair with protein-rich sambar.
Athletes: Excellent pre-workout meal for sustained energy. Post-workout, pair with
protein for muscle recovery. Calculate your carb needs
for optimal performance.
Healthy Preparation Tips
Reduce Calories & Boost Nutrition
Oil Reduction: Use non-stick pans and oil sprays to reduce oil consumption by 60-70%.
Choose heart-healthy oils like coconut or olive oil when needed.
Nutritional Boost: Add vegetables like spinach or carrots to the batter for extra vitamins.
Increase dal proportion or add quinoa for higher protein content.
Serving Suggestions: Pair with sambar and coconut chutney for a complete meal.
Add fresh vegetables and stay hydrated with buttermilk or coconut water.
Frequently Asked Questions
Is dosa good for weight loss?
Yes, dosa can support weight loss when prepared mindfully. Choose thin, minimal-oil preparations and control portions (1-2 small-medium dosas). The fermentation process aids digestion and provides probiotics beneficial for weight management. Use our ideal weight calculator to set realistic goals.
What is the healthiest type of dosa?
Ragi (finger millet) dosa is the healthiest option due to high calcium, iron, and fiber content, plus lower glycemic index. Oats and quinoa dosas are also excellent choices. Plain dosa with minimal oil is healthier than stuffed varieties.
How many dosas should I eat daily?
For most adults, 2-3 medium dosas per day is appropriate (1-2 for breakfast, 1 for lunch). This provides 240-360 calories from dosa. Active individuals may consume more, while those losing weight should limit to 1-2 small dosas. Calculate your daily calorie needs for personalized guidance.
Regional Varieties & Diet Plans
Popular Regional Dosas
Neer Dosa (Karnataka): Ultra-thin, lower calories (60-80 per piece), higher healthy fats from coconut.
Adai (Tamil Nadu): Protein-rich with multiple lentils, 8-10g protein per serving, excellent for muscle building.
Pesarattu (Andhra Pradesh): Green gram dosa, lower glycemic index, diabetic-friendly with 6-8g protein.
Modern Varieties: Quinoa dosa (12-15g protein), Oats dosa (high fiber), Ragi dosa (high calcium).
Track your fitness goals with our workout planner.
Diet Compatibility
Vegetarian/Vegan: Complete protein source with all essential amino acids.
Rich in B-vitamins and plant-based iron. Use our fat intake calculator
for balanced nutrition.
Gluten-Free: Naturally gluten-free, safe for celiac patients. Fermentation provides digestive benefits.
Keto/Low-Carb: Traditional dosa is high in carbs, but cauliflower or almond flour versions
can be keto-friendly with 5-8g net carbs. Calculate your keto macros
for optimal results.
