Dosas are a go-to meal especially when you are trying to eat healthy. Breakfast, lunch or dinner – there are very few food items that are as versatile as dosas. Sada dosas are the best, but if you are a fan of rava dosa, you might want to keep a calorie check. Most dosa lovers are confused about whether they must choose rice over semolina (rava). Which one is healthier?
One rava dosa packs approximately 126 calories while a Sada dosa is 51 calories only. In the case of rava dosas, carbohydrates make up for about 54% calories, proteins about 15% calories and almost 30% fats.
So despite the calories, what benefits does a rava dosa offer? Rava dosa is made of semolina, curd, plain flour and other condiments. Semolina is an excellent source of phosphorous and magnesium. It is low in fat and sodium. Vitamin B3 present in semolina boosts metabolism and gives you an added dose of energy. However, its glycaemic index (GI) is higher and hence is not a favourable option for diabetics.
The curd is perfect for digestion and helps maintain gut health. The probiotics also favour metabolism. It improves immunity, helps in weight loss and promotes heart health. The only con about rava dosa is the plain flour which is a source of refined carbohydrates that are not healthy. Plain flour or maida is also responsible for causing a spike in your blood sugar levels.
Sada dosa, on the other hand, contains rice and urad dal which are both healthy, especially when fermented. Rava dosa is not fermented either. Hence, Sada dosa is healthier than rava dosa. You can reduce the number of calories in rava dosa by substituting plain flour with oats flour.
Quick recipe for Oats Rava dosa:
- Oats – 1 cup
- Rava – ¼ cup
- Rice flour – ¼ cup
- Curd – ½ cup
- Jeera – 1 tsp
- Onion – finely chopped (optional)
- Green chilly – 1, finely chopped
- Salt to taste
- Water as required
- Blend roasted oats in a grinder to a fine powder. Add all the ingredients and mix well.
- Add 1 and half cup water to make a watery batter.
- Heat a pan and brush it with oil. Pour the batter on it and make dosas.
- Serve hot with coconut or coriander chutney.
Also check the calorie count of all your favourite dosas:
- Adai dosa – 83.8 calories
- Neer dosa – 105.1 calories
- Egg dosa – 124.2 calories
- Multigrain dosa – 127.4 calories
- Mysore sada butter dosa – 141.1 calories
- Mysore masala dosa – 191.1 calories
- Masala dosa – 387 calories
- Cheese dosa – 412.8 calories