Is Thosai Healthy to Eat? The Nutritional Facts Explained

November 27, 2025 •

3 min read

According to nutritional data, a plain thosai can contain around 112 to 168 calories depending on size and preparation. This raises the question for many health-conscious individuals: is thosai healthy to eat?

Quick Summary

Thosai's health depends heavily on its preparation method and accompaniments. While its fermented batter offers probiotics and easy digestion, adding excess oil or calorie-dense fillings can alter its nutritional profile significantly.

Key Points

Health depends on preparation: The fermentation process is beneficial, but cooking methods and accompaniments are key factors.
Rich in probiotics: The fermentation of the batter supports gut health and aids in digestion.
Choose whole grains: Swapping white rice for millets or brown rice significantly increases fiber and lowers the glycemic index.
Mind the accompaniments: Calorie-dense chutneys and potato fillings can quickly negate thosai's health benefits.
Practice portion control: Enjoy thosai in moderation to manage calorie intake, especially for weight loss.
Great for gluten-free diets: Traditional thosai made from rice and lentils is a naturally gluten-free option.

Understanding the Nutritional Core of Thosai

Thosai, a beloved South Indian crepe, is traditionally made from a fermented batter of rice and urad dal (black gram lentils). The health benefits are primarily rooted in this simple, wholesome combination, but the final dish's nutritional value is a sum of its parts—the batter, the cooking oil, and the side dishes.

The Fermentation Advantage

The fermentation process used for the batter is a key health factor. This natural process breaks down complex carbohydrates and proteins into more easily digestible forms. It also boosts the bioavailability of minerals and increases the content of B vitamins and Vitamin C. This makes thosai easier on the digestive system and provides probiotics that promote a healthy gut microbiome.

Protein, Fiber, and Macronutrients

Thosai's combination of rice and lentils creates a balanced macronutrient profile, containing a good mix of carbohydrates and plant-based protein. The presence of lentils makes it a decent source of protein, which is essential for muscle repair and satiety. When whole grains or alternative flours are used, the fiber content also increases, which helps regulate blood sugar levels and promotes a feeling of fullness.

The Factors that can Make Thosai Unhealthy

While the basic ingredients are healthy, certain preparation methods and pairings can turn thosai into a less-than-ideal choice, especially for those watching their calorie intake.

Excessive Oil and High Glycemic Index

Traditional recipes sometimes call for generous amounts of oil or ghee to achieve a crispy texture. This significantly increases the calorie and fat content. Additionally, since the batter is primarily made from white rice, it has a high glycemic index, which can cause rapid spikes in blood sugar, a concern for people with diabetes.

High-Calorie Accompaniments

Many popular thosai variants are packed with calorie-dense fillings, like the potato masala in a masala thosai. The accompaniments also play a role; coconut chutney, often rich in fat, or sugary chutneys can add a considerable amount of calories.

Making a Healthier Thosai

Fortunately, it's easy to make thosai a nutritious part of your diet by making a few simple modifications.

Choose alternative grains: Substitute white rice with healthier options like ragi (finger millet), oats, or brown rice for a higher fiber content and lower glycemic index.
Reduce the oil: Use a high-quality non-stick pan and a cooking spray or minimal oil to cook the thosai without adding unnecessary fat.
Select lean fillings: Instead of potato masala, opt for fillings with sautéed vegetables, paneer, tofu, or sprouts to boost protein and fiber.
Be mindful of sides: Pair your thosai with a lentil-based sambar and fresh, vegetable-based chutneys instead of heavy coconut ones.
Control your portion: Stick to one or two medium-sized thosais to manage your calorie intake effectively.

The Healthy Thosai vs. The Unhealthy Counterpart

To illustrate how preparation matters, here is a comparison of different thosai variations.


Feature	Plain Thosai (Minimal Oil)	Masala Thosai	Millet Thosai (Minimal Oil)
Calories	~112-168 kcal	High (~300+ kcal)	~100-115 kcal
Fat Content	Very Low	Moderate to High	Low
Protein	Moderate	Moderate	High (Millets)
Fiber	Low	Low	High
Glycemic Index	High	High	Lower
Gut Health	Probiotic benefits	Probiotic benefits	Probiotic benefits
Best for Dieters	Yes	No	Yes

Conclusion: The Verdict on Thosai

So, is thosai healthy? Yes, it can be, but it's not a simple yes or no answer. The healthiness of this South Indian staple is determined entirely by how it is prepared and consumed. A plain thosai, cooked with minimal oil and served with nutrient-rich sambar, offers a light, gut-friendly, and energy-providing meal. The fermentation process is a significant plus, enhancing digestion and boosting vitamins. However, the same dish can become calorie-dense and less healthy with excessive oil, high-carb fillings, and rich, fatty chutneys.

The most important takeaway is moderation and conscious preparation. By choosing whole grains, limiting oil, and opting for protein-packed fillings and lower-calorie sides, you can ensure that thosai remains a delicious and genuinely healthy addition to your diet. For a deeper look at mindful dietary choices, the nutrition experts at Fitterfly provide excellent resources on weight management and healthy food swaps.

Frequently Asked Questions

Yes, plain thosai, when cooked with minimal oil, can be a healthy option for weight loss. It is relatively low in calories and provides sustained energy, helping to keep you full for longer.

Dosas made from ragi (finger millet), oats, or moong dal are often considered the healthiest options. They are higher in fiber and protein compared to traditional rice-based versions, promoting better blood sugar control and satiety.

Masala thosai is generally less healthy than plain thosai because the potato filling adds significant carbohydrates and calories. To make it healthier, reduce oil and use vegetable-based fillings instead of potato.

Yes, the fermentation process makes thosai more nutritious and easier to digest. It creates beneficial probiotics, breaks down anti-nutrients, and increases B vitamin content.

To make a healthier thosai, use whole grains like millet or brown rice in the batter, minimize oil with a non-stick pan, add vegetable fillings, and pair with protein-rich chutneys or sambar instead of fatty coconut chutney.

Yes, thosai is generally considered a healthier alternative to roti canai. This is because thosai is made with minimal to no oil during cooking, while roti canai uses more saturated fat.

Homemade fermented batter is superior, but store-bought options can be healthy if they don’t contain additives or high sodium. It’s best to check the ingredients list for added sugars or preservatives.