How Many Calories In Dosa?

Curious about how many calories are in a dosa? Look no further! In this article, we’ll delve into the calorie content of this popular South Indian dish. Whether you’re trying to maintain a healthy diet or simply want to keep track of your calorie intake, understanding the nutritional value of dosa can help you make informed choices. Read on to discover the approximate calorie count of dosa and learn about some factors that can influence its calorie content.

When it comes to calories, dosa can vary depending on its size and ingredients. On average, a plain dosa without any fillings or accompaniments can contain around 120 to 150 calories per piece. However, keep in mind that this number can increase if you add ghee or oil during the cooking process.

The calorie count of a dosa can also change based on the type of batter used. Traditional dosa batter is made from fermented rice and lentils, which are naturally low in calories. However, certain variations like masala dosa, which includes a filling of spiced potatoes, may have a higher calorie content.

If you’re concerned about the calorie intake of dosa, consider opting for healthier alternatives. You can try making dosa with whole wheat flour or adding more vegetables to the filling. Additionally, practicing portion control and monitoring your overall calorie intake can help you enjoy dosa while maintaining a balanced diet.

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how many calories in dosa

Healthy Dosa Toppings with Lower Calorie Options

Dosa is a popular South Indian dish that is enjoyed by people all over the world. It is a thin and crispy pancake made from fermented rice and lentil batter. While dosa itself is a healthy option, the choice of toppings can make a significant difference in terms of calorie content. In this section, we will explore some delicious and nutritious dosa toppings that are low in calories.

1. Vegetable Masala

Instead of the traditional potato masala, opt for a vegetable masala topping. Saute a mix of colorful vegetables such as carrots, bell peppers, peas, and beans with minimal oil and season them with spices like turmeric, cumin, and coriander. This vegetable masala adds a burst of flavors and nutrients to your dosa without adding excessive calories.

2. Spinach and Paneer

For a protein-packed and low-calorie topping, combine sauteed spinach with crumbled paneer (Indian cottage cheese). Spinach is rich in iron and other vitamins, while paneer adds a creamy texture and a dose of protein. This combination not only enhances the taste of your dosa but also makes it more nutritious.

3. Tomato and Onion Chutney

Avoid high-calorie coconut chutney and try a tangy tomato and onion chutney instead. Blend together ripe tomatoes, onions, garlic, ginger, and a pinch of chili powder to create a flavorful chutney. This chutney is low in calories and provides a good amount of antioxidants and vitamins.

4. Mushroom and Capsicum

If you’re a fan of savory toppings, consider adding sauteed mushrooms and capsicum to your dosa. Mushrooms are low in calories and high in nutrients, while capsicum adds a crunchy texture and a hint of sweetness. This combination is not only delicious but also a healthy option for your dosa.

5. Sprouts and Cucumber

Add a refreshing twist to your dosa by topping it with a mixture of sprouts and cucumber. Sprouts are packed with fiber, vitamins, and minerals, while cucumber is hydrating and low in calories. This topping adds a crunchy texture and a burst of freshness to your dosa, making it a perfect choice for a light and healthy meal.

6. Avocado and Tomato Salsa

For a dose of healthy fats, consider spreading mashed avocado on your dosa and topping it with a zesty tomato salsa. Avocado is rich in monounsaturated fats, which are beneficial for heart health, while the tomato salsa adds a burst of flavor and vitamins. This topping option is not only delicious but also a great way to incorporate healthy fats into your diet.

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Topping Calories (per serving)
Vegetable Masala 100
Spinach and Paneer 120
Tomato and Onion Chutney 80
Mushroom and Capsicum 90
Sprouts and Cucumber 70
Avocado and Tomato Salsa 150

In summary, there are numerous healthy and low-calorie options for dosa toppings. From vegetable masala to avocado and tomato salsa, you can experiment with different combinations to suit your taste preferences. By choosing these healthier toppings, you can enjoy a guilt-free and nutritious dosa without compromising on taste.

Tips for making low-calorie dosa batter

Dosa is a popular South Indian delicacy that is loved by people all over the world. It is a thin, crispy pancake made from fermented rice and lentil batter. While dosa is a delicious and healthy option for breakfast or a snack, it can be quite high in calories if not prepared carefully. However, with a few simple tweaks to the traditional dosa batter recipe, you can make a low-calorie version that is just as tasty. Here are some tips to help you make low-calorie dosa batter:

1. Opt for Whole Grains

Instead of using regular white rice, try using whole grains like brown rice or quinoa. These grains are higher in fiber and nutrients, making them a healthier choice. You can also experiment with other grains like millet or barley to add variety to your dosa batter.

2. Include Protein-rich Ingredients

To boost the protein content of your dosa batter, add lentils like urad dal or moong dal. These lentils not only add a nutty flavor but also provide essential amino acids. You can also include protein-rich ingredients like chickpea flour or soy flour in your batter.

3. Reduce Oil Usage

To make low-calorie dosa, it is important to reduce the amount of oil used for cooking. Opt for non-stick pans or griddles that require less oil for greasing. Additionally, instead of pouring oil directly onto the dosa, use a brush to lightly coat the surface.

4. Ferment the Batter Well

Fermentation is a crucial step in dosa batter preparation as it enhances the flavor and makes the dosas light and crispy. Ensure that you ferment the batter for at least 8-10 hours or overnight to achieve the desired texture without the need for excessive oil.

5. Use Low-fat Yogurt

Instead of using full-fat yogurt in your dosa batter, opt for low-fat or Greek yogurt. This will help reduce the calorie content without compromising on the taste or texture of the dosas.

6. Incorporate Vegetables

Add grated or finely chopped vegetables like carrots, spinach, or bell peppers to the dosa batter. Not only will these vegetables enhance the nutritional value of the dosas, but they will also add a burst of color and flavor.

7. Avoid Fermented Cashew Paste

While cashew paste is commonly used to give dosas a creamy texture, it can significantly increase the calorie content. Instead, use alternatives like ground flaxseeds or psyllium husk as binding agents to achieve a similar texture.

8. Serve with Healthy Accompaniments

Pair your low-calorie dosas with healthy accompaniments like sambhar (a vegetable lentil soup), coconut chutney, or mint chutney. These condiments provide additional nutrients and flavors without adding excessive calories.

By following these tips, you can make a delicious and low-calorie dosa batter that can be enjoyed guilt-free. Experiment with different ingredients and flavors to find your favorite variation. Happy cooking!

Substitutes for high-calorie ingredients in dosa

Dosa is a popular South Indian dish that is loved by many for its crispy texture and savory flavors. However, traditional dosa recipes often contain high-calorie ingredients that may not align with everyone’s dietary needs or goals. Fortunately, there are several substitutes available that can help you enjoy a healthier version of dosa without compromising on taste. In this section, we will explore some of the substitutes you can use for high-calorie ingredients in dosa.

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1. Rice flour alternatives

Rice flour is a key ingredient in dosa batter, but it can be high in carbohydrates and calories. To reduce the calorie content, you can try substituting rice flour with other healthier alternatives:

  • Quinoa flour: Quinoa is a nutritious grain that is rich in protein and fiber. Using quinoa flour instead of rice flour can add more nutritional value to your dosa.
  • Oat flour: Oats are another excellent option for a healthier dosa. Oat flour is gluten-free and adds a nutty flavor to the batter.
  • Buckwheat flour: Buckwheat is a nutrient-dense grain that is packed with essential minerals. It has a unique earthy taste and can be a great substitute for rice flour.

2. Oil alternatives

Traditionally, dosas are cooked with oil to achieve the desired crispy texture. However, if you want to cut down on the calorie content, you can opt for healthier oil alternatives:

  • Coconut oil: Coconut oil is a popular choice for cooking dosas as it adds a unique flavor to the dish. It contains healthy fats that can benefit your overall health.
  • Olive oil: Olive oil is known for its heart-healthy properties and can be a great substitute for traditional cooking oils.
  • Avocado oil: Avocado oil is rich in monounsaturated fats and has a high smoke point, making it suitable for high-heat cooking like dosas.

3. Filling alternatives

The filling inside the dosa can also contribute to its calorie content. Here are some healthier alternatives for traditional dosa fillings:

  • Vegetable filling: Load your dosas with a variety of colorful vegetables such as spinach, bell peppers, carrots, and mushrooms. These add nutrition and flavor without packing on excess calories.
  • Paneer filling: Paneer, or cottage cheese, is a popular protein-rich filling option for dosas. It is lower in calories compared to heavy meat fillings.
  • Tofu filling: If you’re following a vegan or vegetarian diet, tofu can be a great substitute for paneer. It provides a good amount of protein while being lower in calories.

4. Condiment alternatives

Lastly, the condiments you serve with dosa can also impact its overall calorie content. Consider these alternatives:

  • Chutney: Instead of calorie-laden coconut chutney, opt for mint or coriander chutney which are lower in calories and still pack a flavorful punch.
  • Yogurt: Plain yogurt or Greek yogurt can be a healthier alternative to coconut chutney. They provide a tangy and creamy accompaniment to dosas.
  • Salsa: If you’re looking for a unique twist, try serving dosas with a fresh and spicy salsa made from tomatoes, onions, and cilantro.

By making these simple substitutions, you can enjoy a healthier version of dosa without compromising on taste. Experiment with different ingredients and find the combinations that suit your dietary needs and preferences. Remember, moderation is key, and dosa can still be a part of a balanced diet when prepared with healthier alternatives.

5. Calorie-saving dosa cooking techniques

When it comes to Indian cuisine, one of the most popular and beloved dishes is dosa. This thin and crispy pancake-like delicacy is made from fermented batter of rice and lentils. While dosa is absolutely delicious, it can also be quite high in calories due to the amount of oil used in its preparation. However, there are several calorie-saving dosa cooking techniques that you can employ to enjoy this delectable dish without compromising on taste or nutrition.

1. Use a non-stick pan

Traditionally, dosas are cooked on a cast-iron skillet or tawa, using a generous amount of oil to prevent sticking. However, by switching to a non-stick pan, you can significantly reduce the amount of oil needed. Non-stick pans require minimal oil for cooking, ensuring that your dosas are still crispy and flavorful without the excess calories.

2. Opt for a spray bottle

Instead of pouring oil directly onto the pan, consider using a spray bottle filled with oil. This allows you to evenly distribute a thin layer of oil on the surface without overdoing it. By using a spray bottle, you can control the amount of oil used, resulting in lighter and healthier dosas.

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3. Choose healthier oils

If you prefer to cook dosas using oil directly, opt for healthier alternatives such as olive oil or coconut oil. These oils contain healthier fats and can be used in smaller quantities without compromising on flavor. Additionally, using oils rich in monounsaturated fats or medium-chain triglycerides can provide added health benefits.

4. Embrace non-oil cooking methods

Another way to save calories while cooking dosas is by exploring non-oil cooking techniques. One popular method is to use a non-stick pan without any oil at all. This might require a bit of practice to get the perfect texture, but it can significantly reduce the calorie content of your dosas.

5. Opt for healthier fillings

While the cooking technique plays a major role in reducing the calorie count of dosas, the choice of fillings also matters. Instead of traditional potato fillings or heavily spiced preparations, consider opting for healthier alternatives such as mixed vegetables, paneer (cottage cheese), or lean proteins like grilled chicken or tofu. These fillings can add flavor and nutrition to your dosas without the excess calories.

6. Control portion sizes

Lastly, even with all the calorie-saving cooking techniques, it’s important to practice portion control. Dosas can be quite large, and indulging in oversized servings can lead to consuming more calories than desired. Aim for smaller dosas or share them with a dining partner to keep your calorie intake in check.

In summary, enjoying dosas doesn’t have to mean consuming excess calories. By implementing calorie-saving dosa cooking techniques such as using a non-stick pan, opting for healthier oils, embracing non-oil cooking methods, choosing healthier fillings, and controlling portion sizes, you can savor this beloved Indian dish while maintaining a balanced and nutritious diet.


1. How many calories are in a dosa?

The number of calories in a dosa can vary depending on its size, ingredients, and method of preparation. On average, a plain dosa made with rice and lentils contains around 100-150 calories. However, if the dosa is stuffed with ingredients like potato or served with chutney and sambar, the calorie count can be higher.

2. Is dosa a healthy food option?

Yes, dosa can be a healthy food option. It is low in saturated fat and cholesterol, and a good source of carbohydrates and protein. However, the healthiness of a dosa depends on its ingredients and cooking methods. Opting for a plain or vegetable-filled dosa with minimal oil can make it a nutritious choice.

3. Can dosa be eaten for weight loss?

Dosa can be included in a weight loss diet when consumed in moderation and as part of a balanced meal plan. Opting for healthier variations like whole wheat dosa or using less oil for cooking can help reduce calorie intake. It is important to consider portion control and overall calorie consumption for effective weight loss.


In conclusion, the number of calories in a dosa can vary depending on the size and ingredients used. However, on average, a plain dosa without any fillings or toppings contains approximately 100-150 calories. This makes it a healthier option compared to other traditional Indian breads like roti or puri. Nevertheless, when it comes to enjoying dosa, it’s important to be mindful of any additional high-calorie fillings such as potato masala or cheese that can significantly increase the calorie content. Additionally, the cooking method and portion size also play a role in determining the overall calorie count of a dosa. So, if you’re watching your calorie intake, it’s always wise to opt for smaller portions and healthier fillings when indulging in this delicious South Indian delicacy.

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