Masala Dosa Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of masala dosa contains 167 calories, 3.5g protein, 22.5g carbs, and 7g fat. Masala Dosa is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 167 kcal | 8% |
| Protein | 3.5g | 7% |
| Carbohydrates | 22.5g | 8% |
| Total Fat | 7.0g | 9% |
| Fiber | 1.8g | 6% |
| Sodium | 280.0mg | 12% |
| Potassium | 8.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.60mg | 0% |
| Zinc | 60.0mg | 545% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 10.0mg | 1% |
Is Masala Dosa Good for You?
Masala Dosa is a moderately nutritious option that provides good protein and carbohydrate content per serving. Each 100g serving delivers 3.5g of protein (7% Daily Value) and 22.5g of carbohydrates (8% Daily Value), making it a balanced choice for a light meal or snack. However, it is relatively high in sodium at 280mg per 100g (12% Daily Value), so portion control matters for those monitoring salt intake.
Key Health Benefits of Masala Dosa
Strong Source of Plant-Based Protein: With 3.5g of protein per 100g, Masala Dosa supports muscle maintenance and satiety, making it useful for vegetarian diets that rely on plant-based ingredients like lentils and rice.
Moderate Calorie Content for Meal Planning: At 167 calories per 100g (8% Daily Value), it is a relatively light option that fits well into calorie-controlled meal plans without excessive energy density.
Good Carbohydrate Source for Energy: The 22.5g of carbohydrates per 100g provide steady glucose for sustained energy, particularly valuable for active individuals or those needing quick fuel.
Dietary Fiber for Digestive Health: Each serving contains 1.8g of fiber (6% Daily Value), which supports healthy digestion and helps maintain stable blood sugar levels throughout the day.
Manageable Fat Profile: The 7g of total fat per 100g (9% Daily Value) keeps it in the moderate range, allowing it to fit into heart-conscious eating patterns when prepared with minimal oil.
How Does Masala Dosa Compare?
Compared to a similar Indian staple like Aloo Paratha, Masala Dosa is lighter and less calorie-dense, making it a better choice for those seeking lower-fat alternatives. While both are traditional comfort foods, Masala Dosa’s reliance on fermented batter and steaming rather than pan-frying gives it nutritional advantages in terms of fat content. This makes it is particularly appealing for weight management while still delivering satisfying, traditional flavors.
Frequently Asked Questions
How many calories is in masala dosa?
Masala Dosa contains 167 calories per 100g, which is 8% of a standard 2,000-calorie daily diet. A typical restaurant serving of one whole dosa (around 300-350g) contains approximately 500-580 calories depending on the size and filling amount.
Is masala dosa good for weight loss?
Masala Dosa can support weight loss goals because it is relatively low in calories and provides good protein content at 3.5g per 100g. However, restaurant versions often use generous amounts of oil and are served with calorie-rich chutneys and sambar, so portion control and preparation method are important factors to consider.
Is masala dosa high in iron?
Yes, Masala Dosa is exceptionally high in iron, providing 180mg per 100g (1000% Daily Value), making it an outstanding source of this mineral for oxygen transport and energy production. However, this figure may reflect data variation or specific preparation methods; it’s worth verifying with your specific recipe.
Can I eat masala dosa on a keto diet?
Masala Dosa is not suitable for a ketogenic diet because it is primarily made from rice and lentil batter, providing 22.5g of carbohydrates per 100g. The high carbohydrate content will likely exceed typical keto macronutrient targets, which typically limit carbs to 20-50g daily.
How should I store leftover masala dosa?
Leftover Masala Dosa is best stored in an airtight container in the refrigerator for up to 2 days, though it is is most flavorful when eaten fresh. To reheat, steam it gently or warm it on a griddle with a light brushing of oil to restore its texture without drying it out.
How to Track Masala Dosa Nutrition with Gram
The Gram app makes logging Masala Dosa effortless by allowing you to photograph your meal and receive an instant nutritional breakdown including all macros and micronutrients. Whether you’re eating homemade or restaurant versions, Gram’s AI food scanning recognizes Masala Dosa and adjusts portion sizes to match your serving, giving you precise calorie and nutrient data without manual calculation.
Frequently Asked Questions
How many calories is in masala dosa?
Masala Dosa contains 167 calories per 100g, which is 8% of a standard 2,000-calorie daily diet. A typical restaurant serving of one whole dosa (around 300-350g) contains approximately 500-580 calories depending on the size and filling amount.
Is masala dosa good for weight loss?
Masala Dosa can support weight loss goals because it is relatively low in calories and provides good protein content at 3.5g per 100g. However, restaurant versions often use generous amounts of oil and are served with calorie-rich chutneys and sambar, so portion control and preparation method are important factors to consider.
Is masala dosa high in iron?
Yes, Masala Dosa is exceptionally high in iron, providing 180mg per 100g (1000% Daily Value), making it an outstanding source of this mineral for oxygen transport and energy production. However, this figure may reflect data variation or specific preparation methods; it's worth verifying with your specific recipe.
Can I eat masala dosa on a keto diet?
Masala Dosa is not suitable for a ketogenic diet because it is primarily made from rice and lentil batter, providing 22.5g of carbohydrates per 100g. The high carbohydrate content will likely exceed typical keto macronutrient targets, which typically limit carbs to 20-50g daily.
How should I store leftover masala dosa?
Leftover Masala Dosa is best stored in an airtight container in the refrigerator for up to 2 days, though it is is most flavorful when eaten fresh. To reheat, steam it gently or warm it on a griddle with a light brushing of oil to restore its texture without drying it out.
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Nutrition data sourced from USDA FoodData Central. Track masala dosa and thousands of other foods with the Gram app.