Dosa Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of dosa contains 168 calories, 4.5g protein, 27g carbs, and 4.5g fat. Dosa is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 168 kcal | 8% |
| Protein | 4.5g | 9% |
| Carbohydrates | 27.0g | 10% |
| Total Fat | 4.5g | 6% |
| Fiber | 1.2g | 4% |
| Sodium | 180.0mg | 8% |
| Potassium | 0.50mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.70mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 2.0mg | 0% |
Is Dosa Good for You?
Yes, dosa is a nutritious choice when consumed in moderation. Per 100g, it provides 4.5g of protein (9% DV), substantial iron at 120mg (667% DV), and zinc at 70mg (636% DV)—minerals critical for immune function and oxygen transport throughout your body.
Key Health Benefits of Dosa
Excellent source of iron – With 120mg per 100g, dosa delivers over 6 times your daily iron needs, making it exceptional for preventing anemia and supporting red blood cell production.
Rich in zinc for immunity – The 70mg of zinc per serving strengthens your immune system and aids in wound healing, with dosa providing more than six times the recommended daily amount.
Moderate protein content – At 4.5g of protein per 100g (9% DV), dosa contributes meaningfully to muscle maintenance and repair, especially when paired with protein-rich accompaniments like sambar or chutney.
Reasonable calorie profile – Dosa is relatively light at 168 calories per 100g (8% DV), making it suitable for balanced meals without excessive energy intake.
Contains dietary fiber – The 1.2g of fiber per serving supports digestive health and helps maintain steady blood sugar levels throughout the day.
How Does Dosa Compare?
Compared to a plain wheat crepe or thin pancake, dosa stands out significantly due to its fermentation process, which enhances mineral bioavailability. Its iron content (120mg) vastly exceeds that of similar griddle-cooked items, and the combination of rice and lentil-based preparation provides a more complete amino acid profile than grain-only alternatives.
Frequently Asked Questions
How many calories is in dosa?
A typical 100g serving of dosa contains 168 calories (8% of your daily value based on a 2,000-calorie diet). A standard restaurant dosa is often 200–250g, which would range from 336–420 calories depending on size and preparation method.
Is dosa good for weight loss?
Dosa can support weight loss goals due to its moderate calorie density and fiber content, which promotes satiety. However, portion control matters—pair it with vegetable-based fillings and chutneys rather than oil-heavy variations to maximize nutritional value while keeping calories in check.
Why is dosa so high in iron and zinc?
The fermentation of rice and urad dal (black gram lentils) used to make dosa batter significantly increases mineral bioavailability and concentration. This traditional preparation process breaks down phytic acid, which normally binds minerals, allowing your body to absorb iron and zinc far more effectively than in unfermented grain products.
Is dosa suitable for a vegan diet?
Yes, dosa is naturally vegan when prepared traditionally with rice, lentils, and water, with no animal products in the batter itself. Be mindful of accompaniments like sambar and chutneys—while often plant-based, some restaurant versions may contain ghee or other animal-derived ingredients.
Can I make dosa ahead and store it?
Dosa is best enjoyed fresh off the griddle for optimal texture, but cooked dosas can be refrigerated for up to 2 days in an airtight container. To reheat, warm it briefly on a skillet or microwave for 30–45 seconds; you can also freeze cooked dosas for up to a month and thaw before reheating.
How to Track Dosa Nutrition with Gram
Logging dosa into the Gram app is simple—just use our AI food scanning feature to photograph your plate and instantly receive a complete nutrient breakdown. You’ll see exactly how much iron, zinc, protein, and calories you’re consuming, making it easy to monitor your daily mineral intake and align your meals with your health goals.
Frequently Asked Questions
How many calories is in dosa?
A typical 100g serving of dosa contains 168 calories (8% of your daily value based on a 2,000-calorie diet). A standard restaurant dosa is often 200–250g, which would range from 336–420 calories depending on size and preparation method.
Is dosa good for weight loss?
Dosa can support weight loss goals due to its moderate calorie density and fiber content, which promotes satiety. However, portion control matters—pair it with vegetable-based fillings and chutneys rather than oil-heavy variations to maximize nutritional value while keeping calories in check.
Why is dosa so high in iron and zinc?
The fermentation of rice and urad dal (black gram lentils) used to make dosa batter significantly increases mineral bioavailability and concentration. This traditional preparation process breaks down phytic acid, which normally binds minerals, allowing your body to absorb iron and zinc far more effectively than in unfermented grain products.
Is dosa suitable for a vegan diet?
Yes, dosa is naturally vegan when prepared traditionally with rice, lentils, and water, with no animal products in the batter itself. Be mindful of accompaniments like sambar and chutneys—while often plant-based, some restaurant versions may contain ghee or other animal-derived ingredients.
Can I make dosa ahead and store it?
Dosa is best enjoyed fresh off the griddle for optimal texture, but cooked dosas can be refrigerated for up to 2 days in an airtight container. To reheat, warm it briefly on a skillet or microwave for 30–45 seconds; you can also freeze cooked dosas for up to a month and thaw before reheating.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dosa and thousands of other foods with the Gram app.