Calories in dosa
1 dosa (36 g) has 137 calories, with 3.7 g of protein, 23.1 g of carbs and 3 g of fat. That's 381 calories per 100 g.
| Nutrition | 1 dosa (36 g) | 100 g |
|---|---|---|
| Calories | 137 kcal | 381 kcal |
| Protein | 3.7 g | 10.3 g |
| Carbs | 23.1 g | 64.1 g |
| Fat | 3 g | 8.4 g |
| Fibre | 1.9 g | 5.2 g |
Figures are from the Indian Nutrient Databank (INDB), where it's listed as “Plain dosa”. INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is dosa good for a gym diet?
Not much protein: 2.7 g per 100 calories. Count it as energy and get your protein from dal, paneer or curd.
Most of its calories come from carbs (69%), then fat (20%) and protein (11%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 7 dosas (about 930 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with rice and urad dal, plus spices and cooking oil or ghee. Each extra teaspoon of oil or ghee adds about 44 calories, which is where home and restaurant versions differ most.
Logging dosa in GymSensei
Type or say “1 dosa” and it's logged with the numbers above, no searching through lists. It also understands “plain dosa”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Veg poha | 1 bowl (98 g) | 177 | 4.8 g |
| Daliya | 1 plate (117 g) | 345 | 9.7 g |
| Uttapam | 1 uttapam (68 g) | 174 | 4.2 g |
| Upma | 1 bowl (106 g) | 157 | 3.5 g |
| Idli | 1 idli (25 g) | 34 | 1.1 g |
Updated . General fitness and nutrition guidance, not medical advice.
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