Dosa, the beloved South Indian delicacy, is a staple in Indian households and a favorite at breakfast tables across the country. Crispy, golden, and delicious, dosa is not just a treat for the taste buds but also a nutritious food item.
While many people consume dosa for its taste, those who are health-conscious often wonder: How much protein is in dosa?
Protein is a vital nutrient for muscle building, tissue repair, and overall body function. If you are someone who tracks your daily protein intake, it is essential to know how much protein your dosa provides.
In this blog post, we will explore the protein content of dosa, its variations, and how you can make it even healthier!
A standard plain dosa is made from fermented rice and urad dal (black gram) batter.
A plain dosa contains about 3-4 grams of protein per 100 grams, while variations like moong dal or egg dosa can have 7-12 grams per serving.
Here’s the approximate protein content:
1 Medium-Sized Plain Dosa (50-60g): 2-3 grams of protein
Large Dosa (80-100g): 3-4 grams of protein
Since dosa batter consists mostly of rice (a carbohydrate source), the protein comes mainly from urad dal.
Fermentation improves protein digestibility but doesn’t drastically increase the amount.
Nutritional Breakdown (Per Medium Dosa):
Calories: 120-150 kcal
Carbs: 20-25g
Protein: 2-3g
Fat: 3-5g (mostly from oil/ghee used for cooking)
While dosa isn’t a high-protein food, pairing it with protein-rich sides can boost its nutritional value.
Not all dosas are created equal! Here’s how protein content varies across popular types:
| Dosa Type | Protein (per dosa) | Key Ingredients |
|---|---|---|
| Plain Dosa | 2-3g | Rice + Urad Dal |
| Masala Dosa | 5-6g | Potato filling adds minimal protein |
| Rava Dosa | 3-4g | Semolina (sooji) + curd |
| Pesarattu (Moong Dal Dosa) | 6-8g | Green gram (high-protein) |
| Oats Dosa | 4-5g | Oats + dal batter |
| Besan Chilla (not dosa, but similar) | 8-10g | Chickpea flour |
Winner? Pesarattu (Moong Dal Dosa) packs the most protein!
Want to make your dosa more protein-rich? Try these easy tweaks:
Use more urad dal (increase from 1:3 to 1:2 dal-to-rice ratio).
Replace some rice with quinoa or millet (bajra, ragi).
Paneer stuffing (cottage cheese)
Sprouted moong/methi filling
Soya chunks or tofu bhurji
Sambar (with lentils) – adds 4-5g protein per bowl
Coconut chutney with roasted chana dal – 3g protein per serving
Greek yogurt or curd – 6-8g protein per 100g
Add 1 scoop of unflavored whey or plant-based protein to the batter. This can add 10-15g protein per dosa!
How does dosa stack up against other popular breakfasts?
| Food | Protein (per serving) | Carbs (g) | Calories |
|---|---|---|---|
| Dosa (plain) | 2-3g | 20-25g | 120-150 |
| Idli (2 pieces) | 4-5g | 15-20g | 100-120 |
| Poha | 3-4g | 30-35g | 150-200 |
| Upma | 5-6g | 25-30g | 180-220 |
| Besan Chilla | 8-10g | 10-15g | 150-180 |
| Egg Omelette (2 eggs) | 12-14g | 1-2g | 140-160 |
Verdict:
For protein, besan chilla or eggs win.
Dosa is lighter but lower in protein unless modified.
After a workout, your body needs protein + carbs for recovery.
✔ Easy to digest (fermented batter)
✔ Provides quick energy (carbs from rice)
✔ Can be customized for protein (add fillings/sides)
❌ Low protein unless enhanced
❌ High glycemic index (plain dosa spikes blood sugar)
Dosa is a delicious and nutritious meal, but itsprotein content varies depending on the ingredients used.
While traditional dosa has a moderate amount of protein, opting for high-protein variations like moong dal dosa, ragi dosa, or egg dosa can help you get more protein from this beloved dish.
If you are on a high-protein diet or looking to build muscle, dosa can be part of your meal plan, but you should supplement it with other protein-rich foods.
Chicken - It has seen a significant rise in health consciousness, fitness trends, and protein-rich diets over the past decade.
Almonds are one of the most popular nuts in India, known for their rich taste and impressive health benefits.
Cheese - When it comes to the rich and diverse world of dairy products in India, one name that immediately comes to mind is Amul.