Idli vs plain dosa: calories and protein compared
Short answer: for fat loss pick idli; for muscle gain plain dosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Plain dosa |
|---|---|---|
| Serving | 2 idli | 1 dosa |
| Calories | 184 kcal | 271 kcal |
| Protein | 6 g | 8 g |
| Carbs | 38 g | 47 g |
| Fat | 1 g | 6 g |
| Protein per 100 kcal | 3.4 g | 2.8 g |
| Calories from fat | 3% | 19% |
What the numbers say
- Plain dosa has 87 kcal more a serving than idli. One serving of plain dosa has the calories of about 1.5 servings of idli.
- Plain dosa has more protein: 8 g vs 6 g.
- For protein per calorie, idli wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Idli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Plain dosa, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.