Dosai

Breakfast

Item Rating: 71/100

1 serving (150 grams) contains 150 calories, 4.0 grams of protein, 3.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		240
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		320.0 mg	13%
Total Carbohydrates		40.0 g	14%
	Dietary Fiber	1.6 g	5%
	Sugars	1.6 g
protein		6.4 g	12%
Vitamin D		0 mcg	0%
Calcium		16.0 mg	1%
Iron		1.6 mg	8%
Potassium		80.0 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 43 cal (18.9%)

Protein: 25 cal (11.2%)

Carbs: 160 cal (69.9%)

About Dosai

Dosai, also known as dosa, is a traditional South Indian fermented flatbread made primarily from rice and black gram (urad dal). It has a thin, crispy texture and is often served with accompaniments like sambar (lentil stew) and chutneys. Originating in Tamil Nadu but popular throughout India and globally, dosai is naturally gluten-free and vegan. Nutritionally, a typical dosa is modest in calories (100 per serving), with a balanced macronutrient profile of carbohydrates (16.7 g), proteins (2.7 g), and fats (2 g). It's a fair source of iron and calcium, contributing to daily micronutrient requirements. Due to its fermentation process, dosai is also gut-friendly and easier to digest compared to many other rice-based dishes.

Health Benefits

• Provides a good source of energy due to its carbohydrate content of 16.7 g per serving.
• Contains iron (0.7 mg per serving), which supports oxygen transport and energy metabolism.
• Fermentation enhances the bioavailability of nutrients and introduces beneficial probiotics, aiding digestion.
• Low in fat (2 g per serving), making it a lighter option compared to fried alternatives.
• Modest calcium content (6.7 mg per serving) contributes to bone health.

Dietary Considerations

Allergens: Contains None typically, but cross-contact may occur if processed in gluten-containing facilities.

Suitable for: Gluten-free diets, vegan diets

Not suitable for: Low-carb diets, low-sodium diets if paired with salty accompaniments like chutneys.

Selection and Storage

Uncooked dosa batter can be refrigerated in an airtight container for up to 3-4 days. Once cooked, leftover dosai should be consumed fresh or stored in airtight containers for up to 24 hours to preserve texture.

Common Questions About Dosai Nutrition

Is dosai high in protein?

Dosai contains 2.67 grams of protein per serving, making it a moderate source of protein. While it may not be a primary protein-rich food, it can contribute to your daily protein intake, especially when paired with protein-rich sides like lentils or chickpeas.

Can I eat dosai on a keto diet?

Dosai is not suitable for a keto diet as it is relatively high in carbohydrates, with 16.67 grams of carbs per serving. Keto diets typically require foods to be very low in carbs to maintain ketosis, so dosai would not fit this dietary plan.

What are the health benefits or concerns of eating dosai?

Dosai is low in calories (100 per serving) and fat (2 grams), making it a generally healthy option. It also provides essential nutrients like fiber and small amounts of vitamins. However, its relatively high sodium content (133.33 mg per serving) and moderate carbohydrate content may be a concern for individuals monitoring sodium or carb intake.

What is the recommended serving size for dosai?

A typical serving size of dosai is one medium-sized piece, providing about 100 calories. For a balanced meal, it is often served with sides like sambar (lentil-based stew) and chutneys, which can enhance its nutritional value and make it more filling.

How does dosai compare to roti in terms of nutrition?

Dosai tends to be higher in calories and carbohydrates compared to roti, as it is made from fermented rice and lentil batter. Roti, usually made from whole wheat, is typically lower in carbs and has more fiber. If you are looking for a lower-carb option, roti may be a better choice, while dosai offers a slightly tangier and unique flavor profile due to fermentation.

Data Sources & Scientific References