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Gluten-free South Indian crepe made from fermented rice and urad dal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Plain dosa (70 g) has 118 calories. That works out to 168 calories per 100 g. It contains 21.1 g of carbs, 2.9 g of protein, 2.3 g of fat and 1.3 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 66 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 70 g
118
KCAL / 70G
Carbs
21.1g
· 8% DV
Protein
2.9g
· 6% DV
Fat
2.3g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 10% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 21.1 g | 8% |
| Fiber | 1.3 g | 5% |
| Protein | 2.9 g | 6% |
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) | 70 g | 118 kcal |
| 1 piece (small) | 40 g | 67 kcal |
| 100 g | 100 g | 168 kcal |
| 1 piece (large) | 100 g | 168 kcal |
| 1 piece (jumbo) | 130 g | 218 kcal |
| 2 piece (double) | 140 g | 235 kcal |
| 1 serving (medium) | 140 g | 235 kcal |
| 3 piece (triple) | 210 g | 353 kcal |
| 1 serving (large) | 210 g | 353 kcal |
Calculated from 168 calories per 100 g.
Plain dosa is made from a fermented batter of rice and urad dal, or split black gram. The batter is spread thinly on a hot pan and cooked until the outside is browned; unlike masala dosa, it has no potato filling.
For crispy plain dosa, use a properly heated, lightly greased pan and spread the batter into a thin, even layer. Let it cook until the underside is golden and the edges lift before folding or turning it.
Plain dosa batter often ferments poorly in a cold room or when the grains and dal have not been ground finely enough. Leave it somewhere warm until it looks slightly risen and smells mildly tangy, rather than relying on a fixed time.
Plain dosa is spread thin so it cooks into a flat, often crisp crepe. Uttapam uses a thicker layer of batter and is usually topped with ingredients such as onion, tomato, or chilli, making it softer and more pancake-like.
Both plain dosa and idli commonly use fermented rice-and-urad-dal batter, but they are cooked differently. Dosa is spread and pan-cooked, while idli is steamed in moulds, giving it a soft, spongy texture instead of a browned surface.
Plain dosa is commonly served with sambar and coconut chutney. Tomato or mint chutney also works well, and the mild dosa makes a useful base for dipping into strongly flavoured sauces.
Yes, you can prepare plain dosa batter ahead and refrigerate it after fermentation. Stir it before cooking, since it may separate or thicken while chilled; loosen it with a little water if it no longer spreads easily.
Yes, a flat, heavy frying pan or griddle can work for plain dosa. Use a well-heated surface and spread the batter quickly in a thin circle; a pan with a smooth cooking surface makes this easier.
Keep leftover plain dosa covered in the refrigerator and reheat it in a pan to bring back some crispness. It can soften in the microwave, so use that method only when speed matters more than texture.
Plain dosa can be part of a balanced meal, and serving it with sambar or vegetable-rich chutney adds variety. Its overall nutritional value also depends on how much oil is used and what you eat alongside it.
Vitamins
B1
0.07mg · 6% DV
B6
0.06mg · 4% DV
B3
0.56mg · 4% DV
Folate
12.6µg · 3% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.08mg · 9% DV
Phosphorus
57mg · 8% DV
Selenium
3.5µg · 6% DV
Sodium
130mg · 6% DV
Potassium ⭐
76mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 118 calories in 1 piece (medium) (70 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.
Plain dosa is a South Indian pancake made from a fermented batter of rice and urad dal (black gram). Spread thinly on a hot griddle, it develops crisp edges and a tender centre, with a gentle tang from fermentation. In South India it is commonly eaten for breakfast or as a light meal, often served with sambar and coconut or tomato chutney; it also works well as a simple base for a filling.
For an easy meal anywhere, pair it with a vegetable-rich sambar or lentil dish. It is naturally gluten-free when prepared without cross-contact, and its nutrition is mostly carbohydrate; a 100 g portion has 4.2 g of protein. Use just enough oil to crisp the surface, or add a protein-rich side to make the meal more substantial.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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
0.39g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 43:1
Above the ideal 4:1 (43:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.