Masala dosa vs plain dosa: calories and protein compared
Short answer: for fat loss pick plain dosa; for muscle gain masala dosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Masala dosa | Plain dosa |
|---|---|---|
| Serving | 1 dosa | 1 dosa |
| Calories | 368 kcal | 271 kcal |
| Protein | 9 g | 8 g |
| Carbs | 62 g | 47 g |
| Fat | 9 g | 6 g |
| Protein per 100 kcal | 2.5 g | 2.8 g |
| Calories from fat | 22% | 19% |
What the numbers say
- Masala dosa has 97 kcal more a serving than plain dosa. One serving of masala dosa has the calories of about 1.4 servings of plain dosa.
- Protein is about the same (9 vs 8 g).
- For protein per calorie, plain dosa wins with 2.8 g per 100 kcal.
Which to pick
- Losing fat: Plain dosa, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Masala 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.