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High-protein, non-fermented lentil-based savory crepe
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Lentil dosa (90 g) has 149 calories. That works out to 165 calories per 100 g. It contains 22.9 g of carbs, 8 g of protein, 2.5 g of fat and 5 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 90 g
149
KCAL / 90G
Carbs
22.9g
· 8% DV
Protein
8g
· 16% DV
Fat
2.5g
· 3% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 22% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 22.9 g | 8% |
| Fiber | 5 g | 18% |
| Protein | 8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 149 kcal |
| 1 piece (small) | 55 g | 91 kcal |
| ½ cup (diced) | 70 g | 115 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (large) | 130 g | 215 kcal |
| 1 cup (chopped) | 140 g | 231 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 2 piece (double) | 180 g | 297 kcal |
| 1 serving (large) | 240 g | 396 kcal |
Calculated from 165 calories per 100 g.
Lentil dosa is a thin, savory Indian-style pancake made from a lentil-based batter. Unlike many traditional dosas, it can be cooked without fermenting the batter, and recipes may include spices or aromatics for extra flavor.
To make lentil dosa batter, soak lentils, drain them, then blend with fresh water and salt until smooth. Add water gradually: the batter should spread across a hot pan without being so thin that it tears easily.
No, lentil dosa does not need to ferment. You can blend soaked lentils into a smooth batter and cook it straight away; resting the batter may be part of a recipe, but it is not the same as traditional dosa fermentation.
Lentil dosa is made mainly with lentils, while regular dosa is commonly made from fermented rice and urad dal batter. Lentil dosa can skip fermentation, so its flavor and texture are usually different from the tangier, crisp traditional version.
Red lentils are a common choice for lentil dosa because they blend into a smooth batter after soaking. Other lentils can work too, but they may need different soaking times and can produce a batter with a different texture.
Lentil dosa often sticks when the pan is not hot enough, the surface is unsuitable, or the pancake is flipped too early. Heat the pan before adding batter, spread it thinly, and wait until the edges loosen before turning it.
For crisp lentil dosa, spread a thin layer of batter over a hot, lightly oiled pan and cook it until the underside is golden. A thick layer stays softer, so use less batter and spread it evenly.
Lentil dosa is commonly served with coconut chutney or sambar. You can also pair it with tomato chutney, yogurt, or cooked vegetables; add a filling while it is on the pan, then fold the dosa before serving.
Yes, lentil dosa can be made without rice when the recipe uses lentils as its main batter ingredient. Rice is more typical in many traditional dosa recipes, but it is not essential to every lentil dosa variation.
Yes, you can freeze cooked lentil dosa once it has cooled. Separate the pieces so they do not stick together, seal them well, and reheat them in a pan from thawed or frozen until hot; the texture may be less crisp than fresh.
Vitamins
Folate
76.5µg · 19% DV
B1
0.14mg · 12% DV
B6
0.16mg · 9% DV
B5
0.41mg · 8% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
140mg · 20% DV
Manganese
0.43mg · 19% DV
Iron
2.43mg · 14% DV
Sodium
189mg · 8% DV
Potassium ⭐
257mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 149 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Lentil dosa is a savoury, thin crepe inspired by the dosa tradition of South India. Its batter is made primarily from ground lentils and, unlike many traditional dosa batters, is cooked without fermentation. The lentil variety and seasonings can vary from recipe to recipe.
Serve it hot for breakfast or as a light meal, with chutney, a spiced dip or vegetables; it also works well as a wrap for a simple filling. Its tender centre and lightly crisp edges make it satisfying, while lentils contribute plant protein and fibre. For a lighter version, use just a little oil on the pan and pair it with fresh vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.38g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.71g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.