Is dosa good for weight loss? Let's find out (2023)

Fermented foods like idli and dosa contain beneficial bacteria called probiotics. These probiotics can help improve gut health by promoting the growth of beneficial gut bacteria. Additionally, it helps maintain a healthy balance of microorganisms that improve digestion and lead to a stronger immune system.

Fermented foods contain enzymes that help digest food, making it easier for the body to absorb nutrients. Also, fermented foods are usually higher in vitamins and minerals than non-fermented foods. Also, the fermentation process can break it down and make these nutrients more bioavailable.

Eating a diet rich in fermented foods can also help reduce inflammation. As a result, it can positively influence several chronic conditions, including obesity, heart disease, and diabetes. However, eating fermented foods in moderation is essential for overall health. Unfortunately, excessive consumption can cause side effects like bloating, gas, and even allergic reactions in some people.

Dosa is tasty and nutritious. However, preparation methods also play a role. The plain dosa is relatively healthier as it has no filling, just a simple savory pancake. In today's culinary world, dosa is prepared in a variety of ways, using ragi, oats, and other nutritious grains. These varieties are lower in carbohydrates and more suitable for weight loss.

In this article, you will find everything you need to know about this popular Indian staple.

Dosa: an overview

Dosa, also known as Dosai or Dosha, resembles an Indian-style thick pancake or crispy pancake, made with a sourdough of crushed rice and black lentils. Dosas are usually served hot with chutney and sambar. You can eat it for breakfast, as a snack or whenever you want.

Dosa was first mentioned in Tamil literature in 1054 by the Chalukya king Somesvar III. From the V century AD. C., crispy dosas were a staple in South India. Dosa is perhaps the only snack in India that has transcended geographical and cultural divides. It is available in shopping malls, restaurants, 5-star hotels, and street stalls. A truly global Indian food, dosa can be part of a slimming diet if eaten sensibly.

Can I eat Dosa while on a weight loss journey?

The standard dosa found in restaurants or street food trucks may contain high-calorie ingredients like butter, oil, etc. Also, some dressings, including chutney, are unhealthy if they have too many additives. For example, coconut chutney made with refined oils and too much tadki can make you gain weight. So choose a dosa that you cook at home rather than one with more saturated fat. Dosas made with healthy ingredients can provide enough fiber and reduce appetite.

Dosa benefits for weight loss

Dosa is a delicious breakfast dish that provides a nutritious start to the day. It can be a good option for people who want to lose weight because it is rich in protein and fiber. Additionally, the fermentation process used to make the dosa can improve digestion and make it easier for the body to absorb nutrients. However, keep in mind that the amount of oil and filling you add to the dosa can alter the number of calories, making it unsuitable for weight loss. Ensuring a balanced diet and regular exercise are essential factors in losing weight.

A dosa, made with less oil and healthier fillings (such as dill greens, cilantro, and grated carrots), can be an ideal option for weight loss. Coconut chutney and vegetable sambar are popular additions to the dosa. From this meal you get protein, carbohydrates, good fats, and fiber.

Eating a balance of protein, fiber, fat, and carbohydrates can help you lose weight for several reasons:

  1. Protein: Eating enough protein can help promote feelings of fullness. As a result, you reduce your overall calorie intake. It also helps maintain muscle mass while losing body fat.
  2. Fiber: Foods high in fiber can help you feel full, reduce calorie intake, and improve digestion.
  3. Fat: Eating healthy fats can help you feel full and provide essential nutrients like omega-3 fatty acids.
  4. Carbohydrates: Carbohydrates provide the body with energy. It is worth including it in a balanced diet.

Consuming a balanced amount of these macronutrients can help you lose weight. It provides the body with essential nutrients while promoting satiety and reducing overall calorie intake.

Usually made from Urad Dal

Urad dal and rice are the main ingredients of the homemade dosa. Urad dal becomes nutritious after fermenting for at least a few hours. Consuming a dosa made with urad dal provides the body with healthy carbohydrates.

A good source of iron and calcium.

Urad dal in dosa can provide iron and calcium to meet your energy needs. According to research, those who consume enough calcium can experience healthy weight loss.

low calorie food

Dosa is a fantastic alternative to limiting your saturated fat intake. Also, very little oil or ghee is required to make dosa at home. Some also use non-stick coated pans. Choosing cold-pressed coconut oil or homemade butter adds healthy fats.

High fiber content Reduces appetite.

Oatmeal dosa or ragi dosa are rich in fiber. In addition, fiber helps to overcome appetite. Eating high-fiber foods for breakfast can help control your appetite. As a result, you'll feel full longer and eat fewer unhealthy foods overall.

Nota HealthifyMe

The traditional dosa is made with urad dal. It is low in calories. It is a good source of iron, calcium and fiber. Therefore, it is an ideal food option for people on a diet. Dosa made from healthy substitutes is a fantastic option for weight loss.

The best types of Dosa for weight loss.

Dosa can be incredibly low in saturated fat. Also, this breakfast is rich in carbohydrates. So even if you follow a strict nutritional plan, you can still get the energy you need. Also, preparing das from various healthy foods can not only help you lose weight but also improve your overall health. The following are some dosa variants that are beneficial for weight loss:

sin problem

Masala dosa is made from fermented rice and lentil dough, which is a good source of carbohydrates and protein. The dosa filling, usually made with potatoes, onions, and spices, provides additional nutrients like fiber and potassium. Served with sambar and vegetable and lentil chutney. They are a good source of fiber, vitamins and minerals.

Please note that the nutritional value of masala dosa may vary depending on the ingredients used and the cooking method. Also, some varieties can be high in calories and fat due to the use of oil in the cooking process. Still, masala dosa can be a nutritious and tasty dish when eaten in moderation and as part of a balanced diet.

a dose of wheat

This version of the dosa has coarsely ground wheat in the form of flakes. Also, unlike other types, this dosa dough contains rice flour, some rava, buttermilk, and water to achieve the perfect texture. As such, you can expect a spicy yet delicious dose.

Research suggests that whole wheat supports weight management. Furthermore, buttermilk is also healthy for people who want to lose a few extra pounds. So wheat dosa is good for weight loss. Also, research shows that a diet rich in whole grains helps with weight loss.


Oatmeal is inevitably one of the best options when you want to lose weight. Since it is very nutritious, it is also excellent for weight control. Studies show that oats help burn fat due to their low calorie content and high fiber content. This is easily done by grinding oats and adding grits, rice flour, and water to get a well-textured dough. Plus, you can even add other greens like onion, ginger, dill, and coriander.

sinful yeast

Millet grains, from which ragi flour is made, are packed with nutrients. Among other nutrients, ragi dosa has a good fiber content. Ragi flour can be mixed with yogurt, buttermilk, and water. The flavor of this dosa intensifies with the precise baking time. According to research, eating raga helps the body to absorb nutrients slowly. Also, studies show that ragi is rich in fiber. As a result, there is a decrease in appetite and therefore better weight control.

Moong Dal Dosa

According to research, legumes help in weight loss. Moong dal is a legume, so it will help in weight control. Moong Dal dosa is tasty and filling, whereas moong dal needs to be soaked for three to four hours before being combined with water to form a cake. Furthermore, the cake can also contain rava. Rava dosas can help with weight loss when served with moong dal.


Dosa is one of the most popular breakfast foods in South India. Homemade dosas are the best option for weight loss as they can be made with raga, oats and a higher proportion of lentils. Also, watch the amount of oil you use and the portions you eat. Make sure the sambhar has a healthy mix of vegetables and the coconut chutney has baked tadka; Key advice to minimize fats.

Overweight and obesity is a phenomenon that is growing worldwide. These factors affect your body's flexibility and make you more susceptible to other health problems. Therefore, it would be better if you took action in the form of a better diet and physical activity, that is, a healthier lifestyle. With HealthifyMe, you can take an important step toward achieving this goal. The app basically serves as a health coach, guiding you to make healthier lifestyle choices, better manage your weight, diabetes, and other living conditions.


Does dosa help you lose weight? ›

It is low in calories. It is a good source of iron, calcium, and fibre. Therefore, an ideal food option for dieters. Dosa made with healthy alternatives is a fantastic option for weight loss.

What happens if we eat dosa daily? ›

Dosas are a rich source of iron and calcium, both of which are essential for good health. This means that dosas can help you to stay healthy and strong. Dosas are a good source of phosphorus and magnesium, both of which are important minerals.

Which is better dosa or idli for weight loss? ›

Idli may be a better option over dosa for weight loss. This is because dosa requires oil or ghee for it to fry whereas idli does not. Idlis are steamed and not fried or baked like dosa. Yes, idli can aid in weight loss when consumed in moderation.

Can we eat dosa in breakfast for weight loss? ›

Dosa is also a great source of healthy carbohydrates. As a result, your body is supplied with the necessary energy that you need to stay energetic throughout the day. So, if you are planning to shed some weight, dosa is the right breakfast option for you.

How many dosa should I eat for weight loss? ›

One plain dosa provides you with only 165 calories of the 2000 calories an average weight adult requires in a day. So eating one plain dosa should not worry you as it will not affect your weight loss goals.

Which is better for weight loss dosa or roti? ›

The first and foremost diet recommendation created for weight loss is to switch rice-based foods with wheat-based food. There should be a reason for this widespread advice.
Chapati Vs Idli-dosa: Which One Is A Healthier Option?
Serving/cup4 per cup6 per cup
1 more row
Jun 23, 2019

Is dosa enough for a meal? ›

At the very least, it is a perfectly balanced meal. The dosa batter made from rice and dal covers two food groups — carbohydrates and proteins. Add in the sambar or the chutney — you have an additional portion of protein and the choicest pickings when it comes to the veggies.

How many calories does 1 dosa have? ›

Total Carbohydrates29g
Dietary Fiber0.9g
8 more rows
Dec 31, 2018

Is dosa a fast food or junk food? ›

While South Indians have eaten this go-to breakfast food for thousands of years, it has evolved into a fast food item to be eaten at just about any time, day and night.

Can I eat 2 dosa during weight loss? ›

Plain dosa is considered to be very healthy as there's no stuffing and is just a plain pancake. However, with so many culinary innovations, dosa made with oats and other healthy grains can be actually low on carbs and good for a weight loss diet.

Is dosa good for belly fat loss? ›

Made from pulses, dosa is easy to digest while having low calorie and fat content. Like most South Indian foods, dosa does not add to your body weight and can help lose that extra weight due to its low calorie and low-fat content. If you are on a strict diet to lose your weight, then dosa has to be in your diet plan .

Which Indian food is best for weight loss? ›

Move over celery! These 10 Indian foods for weight loss can get the job done
  • Dahi. ...
  • Imli. ...
  • Sweet potato. ...
  • Tomato. ...
  • Triphala. ...
  • Chickpeas. Just like daliya, chickpeas or chana are rich in protein and fibre which aids weight loss. ...
  • Moong dal. Moong dal is one of the most popular lentils found all over India. ...
  • Coconut oil.
May 7, 2021

Which is the healthiest dosa? ›

Sada dosa is lower in calories compared to Rava Dosa. Sada dosa is 104 calories per dosa while rava dosa is 147 calories. 5. We feel that rice is a bit healthier than rava.

How many calories does eating 2 dosa have? ›

Do You Know How Many Calories You Consume with Dosa?
Types of Servings Portion SizeValue
One medium dosa calories (97g)168
1 small dosa calories (43g)75
1 dosa calories(Small onion - 75g)95
2 dosa calories (Small ragi - 70g)118
3 more rows

How many dosa can we eat? ›

Having 1 or 2 dosas can keep your stomach filled. Traditionally, methi daana (fenugreek seeds) was added while preparing the batter which is a good dietary add-on.

Is dosa high in carbs? ›

Traditional Dosa has high carbohydrates, no sugar, moderate in protein and fiber. Most of the western breakfasts are not in the healthy category.

Is ghee good for you to lose weight? ›

Ghee is rich in omega-6 and 3 fatty acids, which aid in weight loss and much more quickly shape your body. Ghee encourages the body's fat tissue to be burned in order to produce energy. This promotes losing weight more rapidly. The amino acid content of the ghee encourages the fat cells in your body to shrivel.

Can I eat rice in weight loss? ›

If you are fond of eating rice and it is an indelible part of your daily meals, you may still be able to consume them on a weight loss diet, given that you exercise portion control and maintain a healthy diet and workout regimen. Be mindful, that's all.

Is dosa healthier than pizza? ›

 Low in Fat: Dosa is a healthy food because it contains very less saturated fat, which is a good thing as pizza has high saturated fat which increases the risk of heart diseases.

Is plain dosa junk food? ›

Nowadays, due to too much junk food intake, people are suffering from diabetes, heart ailments, and similar issues. So, taking care of their diet plan is important. But, dosa is considered to be a healthy breakfast option for those who want to keep a check on the fat count.

Should I skip roti for weight loss? ›

While many think that giving up on rice and roti in full entirety is an effective way to lose weight quickly, nutritionist Pooja Makhija recommends eating carbs all the way. According to her, carbs are the energy givers, sleep enhancers, mood lifters and hunger busters.

How much dosa is healthy? ›

One Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories. 133 calories for one Dosa, Homemade dosa is made up of urad dal, rice, par boiled rice, methi, poha and fats for cooking. Cholesterol 0 mg, Carbohydrates 18.8g, Protein 2.7g, Fat 5.2g.

Does dosa cause bloating? ›

The truth is this: Idli, dosa, dhokla, and most other fermented foods are very healthy for you. If you suffer from indigestion, acidity, bloating, flatulence, or other gut issues after eating them, here's a reality check.

What to eat with dosa for breakfast? ›

While coconut chutney, sambar, idli podi, and onion chutney are the popular side dishes for idli and dosa, there are many more regional-specific sides for the popular idli and dosa.

How many calories should I eat to lose weight? ›

For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.

Why is dosa high in calories? ›

Dosas are generally rich in carbs and also contain a good amount of fat, making them relatively high in calories. In terms of calories, the best choice from the south Indian cuisine would be idlis.

Is dosa good for diabetes? ›

Dosa is a healthy food option for diabetics as it has a good nutritional profile and also contains vitamins and minerals. Being a medium glycemic index food, it helps diabetics to manage blood sugar levels when eaten in moderation and is also a rich source of proteins and healthy fats.

Which is healthy dosa or burger? ›

They are good source of carbs and of course, many other nutrients. In fact, dosas are healthier and tastier than a Pizza or a burger. Though most of us know that fast foods are unhealthy, we tend to find it difficult to quit them due to their taste. But try a dosa and you will understand that it is tasty too!

Is Roti good for fat loss? ›

By ensuring to add wheat bran or other healthy grains like jowar, bajra, oats, or besan in your wheat flour you make it more nutritious and healthy. The diet which includes chapati for weight loss is a nutritious and balanced way of eating that helps in losing weight without following a restrictive diet.

Can I eat dosa after workout? ›

Post-workout foods: Since being in water tends to make people really hungry, a wholesome meal like poha, upma, idli and chutney or dosa and sambhar is ideal as it will help you satisfy your appetite while also helping you recover from fatigue.

What are the disadvantages of dosa? ›

Palm oil is high in calories and fat and this leads to weight gain. Masala Dosa: This rice-based dish is stuffed with potatoes and is laced with oil. A plate of masala dosa is believed to have more than 350 calories. In addition to this, the potato stuffing and the oil makes one sleepy and sluggish.

What should I eat in the morning to lose weight in India? ›

We will cover the following breakfast ideas for weight loss:
  • Veggie-loaded poha.
  • Idli/dosa with vegetable chutney.
  • Vegetable paratha with curd.
  • Pongal with vegetable chutney.
  • Paneer paratha with curd.
  • Veggie-loaded upma.
  • Besan chilla with vegetable chutney.
  • Vegetable sandwich.

What should I eat at night to lose weight? ›

Best Foods to Eat Before Bed for Weight Loss
  • Whey Protein Shake. First and foremost, protein is important for weight loss - whey protein included! ...
  • A Warm Bowl of Oatmeal. ...
  • Greek Yogurt with Berries or Cherries. ...
  • Half a Turkey Sandwich. ...
  • Egg Wrap. ...
  • Smoked Salmon Bagel. ...
  • Cottage Cheese and Fruit. ...
  • Peanut and Nut Butters.
Mar 9, 2022

Which is healthier dosa or chapati? ›

Facts about the Chapatti

Your fat consumption from chapatti is around 0.4 g and your protein consumption is around 2.73 g. These figures make the chapatti a clear winner when it comes to calorie consumption and the percentage of protein.

How to make dosa healthy? ›

Mix ragi flour, curd, buttermilk, water and salt together. Alternatively you can add ragi flour to your regular dosa recipe and prepare it. To this batter you can add chopped vegetables, onion, green chillies and prepare a healthier version. Ragi dosa is prepared in the same manner as normal dosa.

Is dosa a carb or protein? ›

Dosa (Indian pancake or crepe) (1 medium - approx 10" diam) contains 29.3g total carbs, 27.2g net carbs, 3.2g fat, 4.8g protein, and 166 calories.

How to burn 1,000 calories a day? ›

Running continuously at 8 mph for an hour will burn 1000 calories, and running and sprinting continuously for 45 minutes can burn 1000 calories. How much do I have to walk to burn 1000 calories a day? You need to walk for about 120 minutes at 6 mph to burn 1000 calories in a day.

Is ghee dosa healthy? ›

Can healthy individuals have Ghee Roast Dosa? Yes, dosa works for healthy individuals. Dosa is a fermented food which is easy to digest. Fermentation of foods increases the bioavailability of nutrients which helps the body to assimilate more nutrition.

How many calories should I burn a day? ›

On average, women should aim to burn around 2,000 calories per day, while men should shoot for around 2,500. But to figure out exactly how many you need to burn each day, you'll need to do a little math. Start by calculating your basal metabolic rate (BMR).

When should we eat dosa? ›

It can be eaten as a snack, breakfast, or anytime you're in the mood for a delicious, savory meal! Originating in southern India, the crispy dosa has been around since the 5th century AD. It's said that dosa was first referenced by Chalukya King Somesvara III in Tamil literature in 1054 AD.

Does dosa have bacteria? ›

Leuconostoc mesenteroides, Streptococcus faecalis, Lactobacillus fermentum and Bacillus amyloliquefaciens were the predominant bacteria responsible for souring and leavening of dosa batter.

How many calories are there in 4 dosa? ›

One 4 Flour Dosa gives 108 calories. Out of which carbohydrates comprise 76 calories, proteins account for 16 calories and remaining calories come from fat which is 16 calories. One 4 Flour Dosa provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is dosa high in calories? ›

Dosas are generally rich in carbs and also contain a good amount of fat, making them relatively high in calories. In terms of calories, the best choice from the south Indian cuisine would be idlis.

Which type of dosa is healthy? ›

Jowar dosa – Healthy thin and crisp dosas made with whole jowar or and urad dal. These are high in calcium and most other nutrients. These can also be served for dinner along with a chutney, sambar or curry. Chana dosa – Thin crepes made of soaked white chickpeas or kabuli channa.

Is dosa good for breakfast? ›

A healthy breakfast option, like dosa, contains the ideal amount of fat (and can be made in ghee as well) which makes it a healthy choice. The good carbohydrates in the dosa batter release slowly and give you the energy needed through the day.


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