Adai Dosa Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of adai dosa contains 195 calories, 8.5g protein, 28g carbs, and 5.5g fat. Adai Dosa is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 8.5g | 17% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 5.5g | 7% |
| Fiber | 3.5g | 12% |
| Sodium | 310.0mg | 13% |
| Potassium | 2.0mg | 0% |
| Calcium | 50.0mg | 4% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.2mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 10.0mg | 1% |
Is Adai Dosa Good for You?
Yes, Adai Dosa is good for you as a nutritious South Indian staple. Per 100g serving, it provides 8.5g of protein (17% Daily Value) to support muscle maintenance, 3.5g of fiber (13% Daily Value) for digestive health, and a moderate 195 calories. Its whole grain and legume base makes it a nutrient-dense choice for balanced meals.
Key Health Benefits of Adai Dosa
High in Plant-Based Protein: At 8.5g per 100g, Adai Dosa delivers 17% of your daily protein needs, making it an excellent choice for vegetarians and vegans looking to build and repair muscle tissue.
Excellent Source of Dietary Fiber: With 3.5g of fiber per serving, it is rich in fiber that supports digestive health, helps regulate blood sugar levels, and promotes satiety to reduce overeating.
Rich in Essential Minerals: Adai Dosa contains significant amounts of iron and zinc, which are critical for immune function, oxygen transport, and cellular repair throughout the body.
Moderate Calorie Content: At just 195 calories per 100g, it is a reasonably light option that fits well into most calorie-conscious meal plans while still providing substantial nutritional value.
Low in Total Fat: The 5.5g of total fat (7% Daily Value) means Adai Dosa is naturally low in saturated fat, making it heart-friendly when prepared with minimal added oils.
How Does Adai Dosa Compare?
Compared to regular wheat dosa, Adai Dosa stands out because it is made from a mixture of lentils and grains rather than just rice and urad flour, giving it significantly more protein and fiber per serving. This legume-based composition makes Adai Dosa a more complete protein source with better mineral content. It is a more nutrient-dense option for those seeking sustained energy and longer-lasting fullness.
Frequently Asked Questions
How many calories is in adai dosa?
One 100g serving of Adai Dosa contains 195 calories, which represents about 10% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 150-200g) would contain approximately 290-390 calories depending on preparation method and added toppings.
Is adai dosa good for weight loss?
Yes, Adai Dosa can support weight loss goals because it is relatively low in calories (195 per 100g) while being high in protein (8.5g) and fiber (3.5g), both of which promote satiety and reduce hunger. These nutrients help you feel fuller longer, potentially reducing overall calorie intake throughout the day. Pairing it with a light sambar or coconut chutney makes it an even more balanced, filling meal.
Is adai dosa high in iron?
Yes, Adai Dosa is exceptionally high in iron, providing 200mg per 100g serving, which is 1111% of the Daily Value. This unusually high iron content makes it an outstanding choice for anyone at risk of iron deficiency, including vegetarians, vegans, and those with increased iron needs.
Is adai dosa good for diabetes?
Adai Dosa can be suitable for diabetic diets because it is relatively low on the glycemic index thanks to its high fiber content (3.5g per 100g) and protein composition, which help slow sugar absorption. However, portion control and preparation method matter—minimizing added oils and pairing it with protein-rich accompaniments will help maintain stable blood sugar levels.
How do you store adai dosa?
Adai Dosa is best consumed fresh within a few hours of preparation for optimal texture and taste. Leftover dosa can be refrigerated in an airtight container for up to 2 days and briefly pan-fried or microwaved to restore some crispness before eating.
How to Track Adai Dosa Nutrition with Gram
The Gram app makes tracking Adai Dosa effortless by allowing you to scan the dish with your phone’s camera using our AI food recognition feature, instantly logging the complete nutritional breakdown. Once logged, you’ll see exactly how much protein, fiber, calories, and minerals you’ve consumed, making it simple to monitor your daily intake against your personal nutrition goals. Whether you’re eating homemade Adai Dosa or ordering from a restaurant, Gram helps you stay accountable to your health objectives.
Frequently Asked Questions
How many calories is in adai dosa?
One 100g serving of Adai Dosa contains 195 calories, which represents about 10% of a standard 2,000-calorie daily diet. A typical restaurant serving (around 150-200g) would contain approximately 290-390 calories depending on preparation method and added toppings.
Is adai dosa good for weight loss?
Yes, Adai Dosa can support weight loss goals because it is relatively low in calories (195 per 100g) while being high in protein (8.5g) and fiber (3.5g), both of which promote satiety and reduce hunger. These nutrients help you feel fuller longer, potentially reducing overall calorie intake throughout the day. Pairing it with a light sambar or coconut chutney makes it an even more balanced, filling meal.
Is adai dosa high in iron?
Yes, Adai Dosa is exceptionally high in iron, providing 200mg per 100g serving, which is 1111% of the Daily Value. This unusually high iron content makes it an outstanding choice for anyone at risk of iron deficiency, including vegetarians, vegans, and those with increased iron needs.
Is adai dosa good for diabetes?
Adai Dosa can be suitable for diabetic diets because it is relatively low on the glycemic index thanks to its high fiber content (3.5g per 100g) and protein composition, which help slow sugar absorption. However, portion control and preparation method matter—minimizing added oils and pairing it with protein-rich accompaniments will help maintain stable blood sugar levels.
How do you store adai dosa?
Adai Dosa is best consumed fresh within a few hours of preparation for optimal texture and taste. Leftover dosa can be refrigerated in an airtight container for up to 2 days and briefly pan-fried or microwaved to restore some crispness before eating.
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Nutrition data sourced from USDA FoodData Central. Track adai dosa and thousands of other foods with the Gram app.