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Quinoa Spinach Dosa Calories
Fermented quinoa dosa with spinach, moderate protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Quinoa Spinach Dosa (90 g) has 149 calories. That works out to 165 calories per 100 g. It contains 24.7 g of carbs, 5.2 g of protein, 3.2 g of fat and 3.1 g of fiber. Its 52.2 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Quinoa Spinach Dosa Nutrition Facts
Selected: 1 piece (medium) · 90 g
149
KCAL / 90G
Carbs
24.7g
· 9% DV
Protein
5.2g
· 10% DV
Fat
3.2g
· 4% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 14% · Fat 19%
Quinoa Spinach Dosa nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.47 g | 2% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 24.7 g | 9% |
| Fiber | 3.1 g | 11% |
| Protein | 5.2 g | 10% |
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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How Many Calories in 1 Medium Quinoa Spinach Dosa?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 149 kcal |
| 1 piece (mini) | 40 g | 66 kcal |
| 1 piece (small) | 55 g | 91 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (large) | 130 g | 215 kcal |
| 1 cup (shredded) | 140 g | 231 kcal |
| 2 piece (double) | 180 g | 297 kcal |
| 1 serving (large) | 200 g | 330 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Quinoa Spinach Dosa
What is quinoa spinach dosa made of?
Quinoa spinach dosa is a thin, pan-cooked dosa made with quinoa and spinach. Recipes may also include rice, lentils, spices, or other ingredients, so the exact batter varies; quinoa replaces some or all of the grain in different versions.
Does quinoa spinach dosa need to ferment?
No, quinoa spinach dosa does not always need fermentation. Fermented versions develop a lightly tangy flavor and a more porous texture, while quick versions skip that step and cook straight away; follow the method for the specific batter you are using.
How do you make quinoa spinach dosa crispy?
To make quinoa spinach dosa crisp, spread a thin layer of batter on a well-heated, lightly greased skillet and cook until the edges lift. A thick layer or a pan that is not hot enough tends to produce a soft dosa instead.
Why does quinoa spinach dosa taste bitter?
Quinoa spinach dosa can taste bitter if the quinoa was not rinsed well before use. Rinse it under running water in a fine-mesh strainer to remove its naturally occurring bitter-tasting saponins; spinach that has browned during cooking can also affect the flavor.
Can you make quinoa spinach dosa without rice?
Yes, quinoa spinach dosa can be made without rice if the recipe uses quinoa as its main grain. The batter may spread or crisp differently from a rice-based dosa, so adjust its consistency gradually and cook a small test dosa first.
Should spinach be cooked before adding it to quinoa spinach dosa batter?
No, spinach does not have to be cooked before it goes into quinoa spinach dosa batter. Finely chopped raw spinach is commonly mixed in directly; if using cooked spinach, squeeze out excess moisture so the batter does not become too wet.
What chutney goes best with quinoa spinach dosa?
Coconut chutney is a classic pairing for quinoa spinach dosa, and sambar makes it a more substantial meal. Tomato chutney or a fresh herb chutney also works well, especially if you want a sharper contrast with the mild spinach flavor.
Can quinoa spinach dosa batter be made ahead?
Yes, you can prepare quinoa spinach dosa batter ahead and keep it covered in the refrigerator. Stir it before cooking, since ingredients may settle, and loosen it with a little water if it has thickened; refrigerating slows fermentation.
How do you store and reheat leftover quinoa spinach dosa?
Store leftover quinoa spinach dosa in a covered container in the refrigerator and reheat it in a dry or lightly oiled skillet. The skillet helps restore some crispness; microwaving is faster but usually leaves the dosa softer.
Can you freeze cooked quinoa spinach dosa?
Yes, cooked quinoa spinach dosa can be frozen once completely cool. Separate the pieces with parchment so they do not stick together, seal them in a freezer-safe container, and reheat in a skillet for a firmer texture.
Quinoa Spinach Dosa Vitamins & Minerals
Vitamins
Vitamin K
52.2µg · 44% DV
Vitamin A
130.5µg · 14% DV
Folate
37.8µg · 9% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
0.65mg · 28% DV
Copper
0.17mg · 19% DV
Phosphorus
128mg · 18% DV
Magnesium
58mg · 14% DV
Sodium
189mg · 8% DV
Potassium ⭐
223mg · 7% DV
Quinoa Spinach Dosa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Spinach Dosa
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.
What is Quinoa Spinach Dosa?
Quinoa Spinach Dosa is a variation on dosa, the thin, fermented batter pancake associated with South India. Here, quinoa forms the batter and spinach adds colour and a mild, earthy flavour; the mixture is spread thinly and cooked on a hot pan.
It is usually served with chutney or sambar in South Indian meals, and works just as well as a savoury breakfast or light lunch elsewhere. The texture can be crisp at the edges and tender in the middle. It provides carbohydrates alongside moderate amounts of protein and fibre. For a lighter serving, use only a little oil and pair it with fresh vegetables or a tangy tomato chutney.
How Nutritious Is Quinoa Spinach Dosa?
Nutrient density
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.
Satiety score
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.
Is Quinoa Spinach Dosa Processed?
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.
Does Quinoa Spinach Dosa Contain Allergens?
No known major allergens
Which Diets Is Quinoa Spinach Dosa Good For?
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
Quinoa Spinach Dosa Fat Profile
SATURATED
0.47g
MONOUNSATURATED
0.91g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.