How many calories are in urad dal dosa and how to make it healthier?

December 12, 2025 •

3 min read

According to nutritional data, one medium-sized plain dosa, made with a rice and urad dal batter, typically contains between 133 and 168 calories, depending on the preparation and size. Understanding how many calories are in urad dal dosa is essential for anyone tracking their diet, but several factors can cause this number to fluctuate significantly.

Quick Summary

The calorie content of urad dal dosa is influenced by portion size, the amount and type of fat used for cooking, and whether or not it includes a filling. It can be a nutritious, moderate-calorie meal with mindful preparation.

Key Points

Moderate Calorie Count: One medium urad dal dosa typically falls in the 104–168 calorie range, but this varies based on preparation.
Cooking Fat is Key: The amount of oil or ghee used during cooking is a primary driver of the final calorie count; use minimal fat for a healthier option.
Fillings Increase Calories: Adding fillings like potatoes, cheese, or paneer will increase the total calories, so opt for vegetable-based or low-fat options.
Control Your Portion: A larger dosa, like a ghee roast, can have significantly more calories than a standard plain one; portion control is vital for weight management.
Boost Fiber and Protein: Modify the batter by adding other lentils, oats, or millets to increase fiber and protein, which can help lower the glycemic index.
Fermentation Benefits: The fermentation process of the batter enhances its nutritional value, making dosas easier to digest and increasing vitamin content.

A detailed look at urad dal dosa calories

The calorie content of a urad dal dosa is not a single fixed number but rather a range influenced by several key variables. A standard plain dosa, made from a fermented batter of rice and black lentils (urad dal), provides a moderate amount of energy, primarily from carbohydrates, with a modest contribution from protein and fat. However, adding fillings, using more oil or ghee during cooking, and simply altering the dosa's size can drastically change its nutritional profile.

Factors that influence the calorie count

Portion Size: This is arguably the most significant factor. A smaller, thinner dosa will naturally have fewer calories than a larger, thicker one. For instance, a small 30-gram dosa might be around 78 kcal, while a medium 40-gram version is about 104 kcal.
Cooking Fat: The amount and type of fat used to cook the dosa greatly impacts the final calorie total. Cooking with a minimal amount of light oil will keep calories low, whereas using liberal amounts of ghee or butter will substantially increase the fat content.
Fillings and Toppings: A plain dosa is the lowest in calories, but fillings like potato masala, paneer, or cheese add extra calories. For example, a medium masala dosa can contain approximately 106 to 160 kcal, compared to a plain dosa's 104 kcal. Side dishes like coconut chutney or sambar also add to the total.
Batter Ingredients: While the classic recipe uses rice and urad dal, some variations include other lentils like moong dal, which can slightly alter the macronutrient balance. Homemade batters generally offer more control over the nutritional content compared to store-bought versions.

Comparison: Urad dal dosa vs. other popular dosas


Type of Dosa	Approximate Calories per Medium Dosa	Primary Calorie Source	Nutritional Benefit
Plain Urad Dal Dosa	104–168 kcal	Carbohydrates	Probiotics, gluten-free, moderate protein
Masala Dosa	160–210 kcal	Carbohydrates (potato filling)	Hearty and filling, more complex carbs
Ghee Roast Dosa	180–270 kcal	Added Fat (Ghee)	Richer taste, higher energy density
Moong Dal Dosa	~102 kcal	Carbohydrates and Protein	Higher protein and fiber content
Rava Dosa	~94 kcal	Carbohydrates (Semolina)	Lower in calories than plain dosa, crispy texture

Tips for a healthier urad dal dosa

For those looking to enjoy this South Indian delicacy while keeping their calorie count in check, there are several simple modifications that can make a big difference.

Healthy modifications and substitutions

Minimize Oil or Ghee: The most direct way to reduce calories is to use a non-stick pan and cook the dosa with very little oil or ghee. A quick spray or a small dab is enough for a golden-brown finish.
Increase the Protein: While urad dal is a decent source of protein, increasing the lentil-to-rice ratio in the batter can boost protein and fiber content. You can also mix in other high-protein ingredients like moong dal.
Opt for Healthy Fillings: Instead of a traditional potato masala, fill your dosa with low-calorie, nutrient-dense options. Here are some ideas:
- Sautéed vegetables like onions, bell peppers, and cabbage.
- Paneer or tofu bhurji.
- Sprouted lentils or mixed sprouts.
- A simple, spiced vegetable mix with minimal oil.
Use Whole Grains: Replace some or all of the white rice with brown rice, millets, or oats to increase the fiber content and lower the glycemic index. This helps stabilize blood sugar levels and keeps you feeling full longer.
Portion Control: Simply opting for a smaller dosa can have a noticeable impact on your calorie intake. Remember that a single large, crispy dosa can contain more calories than two medium-sized ones.

Conclusion: Balancing enjoyment with nutrition

An urad dal dosa can be a healthy and satisfying meal, especially when consumed in moderation and prepared mindfully. The exact calorie count depends heavily on how it is made, but by controlling portion size, limiting the cooking fat, and choosing nutritious fillings, you can easily manage its impact on your diet. Fermentation also offers additional health benefits by increasing the bioavailability of nutrients and aiding digestion. Ultimately, enjoying this classic dish doesn't mean sacrificing your health goals—it just requires a smart approach to preparation.

For more specific nutritional information and recipes, consulting a reliable resource like Tarla Dalal can be a great place to start your culinary journey.

Frequently Asked Questions

Yes, urad dal dosa can be part of a weight loss diet when prepared healthily. Focus on minimal oil, include high-fiber additions like millets, and pair it with protein-rich sambar or chutneys.

To reduce calories, use a non-stick pan with very little oil or ghee. Consider replacing some of the rice with millets or oats in the batter and opt for low-calorie vegetable fillings instead of potato masala.

A medium-sized plain dosa contains around 3 to 4 grams of protein, depending on the exact recipe and size. The fermented urad dal is a moderate source of plant-based protein.

Yes, dosa is naturally gluten-free as its primary ingredients are rice and urad dal. This makes it a suitable meal option for individuals with gluten sensitivities or celiac disease.

The fermentation of the urad dal and rice batter improves the dosa's nutritional profile by increasing B vitamins, enhancing mineral absorption, and making it easier to digest.

A medium plain dosa is approximately 104-168 kcal, while a medium masala dosa, with its potato filling, can be 160-210 kcal. The filling and extra oil account for the calorie increase.

Per serving, idli generally has fewer calories than a dosa. One idli can be as low as 33 calories, whereas one medium dosa can be 104-168 calories. This is because idli is steamed and not cooked with oil.

Healthy side dishes include protein-rich sambar, fiber-rich vegetable stews, and chutneys made from coconut, coriander, or tomatoes. These sides add nutrients without excessive calories.