Appam vs rava dosa: calories and protein compared
Short answer: for fat loss pick appam; for muscle gain rava dosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Rava dosa |
|---|---|---|
| Serving | 2 appam | 1 dosa |
| Calories | 215 kcal | 248 kcal |
| Protein | 4 g | 4 g |
| Carbs | 41 g | 39 g |
| Fat | 4 g | 9 g |
| Protein per 100 kcal | 2 g | 1.7 g |
| Calories from fat | 18% | 31% |
What the numbers say
- Rava dosa has 33 kcal more a serving than appam. One serving of rava dosa has the calories of about 1.2 servings of appam.
- Protein is about the same (4 vs 4 g).
- For protein per calorie, appam wins with 2 g per 100 kcal.
Which to pick
- Losing fat: Appam, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rava dosa, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.