Fermented batter
1 dosa · ~90 g
170
Carbs33 g
Protein4 g
Fat1 g
Fibre1 g
Rice and urad dal, fermented. Thin, light, and better than most breakfast breads.
The verdict
The dosa is fine. It is what the tawa and the chutney add that you are not counting.
Component by component
Per 1 masala dosa with sambar and chutney. Estimates, not yet verified against IFCT 2017.
Oil and ghee on the tawa
~2 tsp · ~10 g
90
Carbs0 g
Protein0 g
Fat10 g
Fibre0 g
Restaurant dosas are cooked in far more fat than home versions. A crisp dosa is a well-oiled dosa.
Where the damage isPotato masala
— · ~100 g
130
Carbs18 g
Protein3 g
Fat5 g
Fibre3 g
Potato and tempering. Not the problem, but not doing much for you either.
Coconut chutney and sambar
— · ~180 g
200
Carbs15 g
Protein6 g
Fat12 g
Fibre6 g
The sambar earns its place. The coconut chutney is where the fat quietly arrives, and refills are free.
Three ways to fix it
Ordered by what you give up.
Option 1 · Plain dosa, extra sambar−130
Plain dosa instead of masala, with a second bowl of sambar.
Drops the potato, adds protein and fibre, and the sambar is the best thing on the tray.
Taste cost: Low
Option 2 · One serving of chutney−90
One spoon of coconut chutney, no refills.
Coconut is fat-dense and free refills are how a light meal stops being light.
Taste cost: None
Option 3 · Change the batter−60
Ragi, oats or moong dal dosa.
More fibre and protein, and moong dal dosa in particular holds up well.
Taste cost: Moderate