Set Dosa: Calories, Nutrition and Health Benefits

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A set of 3 set dosas has about 351 calories, 6.2g protein, 47.4g carbs and 15.2g fat (about 210 g). Set dosa is the thick, soft, sponge-like dosa from Karnataka, served in stacks of two or three, so a full plate lands well above one thin plain dosa.

Quick Nutrition Facts

Per 1 set (3 small dosas, about 210 g)

Nutrient	Amount
Calories	351 kcal
Protein	6.2g
Carbohydrates	47.4g
Fiber	2g
Sugars	1g
Fat	15.2g
Sodium	450 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Set dosa uses the same fermented rice and urad dal batter as a plain dosa, but it is poured thick and cooked on one side with a lid, which gives the sponge texture. The batter is spread over a smaller, thicker piece, so each dosa carries more starch than a crisp dosa and soaks up more oil or butter. At about 117 kcal a piece, three make a 351 kcal plate with roughly 47g of carbs and only 6g of protein. The plate is carb-heavy and low in fiber, so the sambar, chutney and any added dal or vegetables do much of the work of balancing it.

Myth Busters

MYTH #1: Set dosa is light because it is soft and spongy.

TRUTH: Soft does not mean low calorie. A piece of set dosa is thick, so three pieces come to about 351 kcal and 47g of carbs, more than one large crisp plain dosa. Count the pieces rather than judging by how fluffy they look. Set Dosa: calories and nutritional information; Calories in Set Dosa Recipe (South Indian Set Dosa)

MYTH #2: Fermented dosa batter is low glycemic, so you can eat as many as you like.

TRUTH: Fermentation does not change the fact that the batter is mostly polished rice. In a study of 10 healthy adults, a rice dosa meal measured a glycemic index of about 78, which is high, and a foxtail millet dosa measured about 59. Postprandial glycaemic response of foxtail millet dosa in comparison to rice dosa; Carbohydrates and Blood Sugar

MYTH #3: Set dosa is a good protein breakfast because it has urad dal.

TRUTH: Urad dal is a small share of the batter, which is mostly rice. Three pieces give only about 6g of protein, so pair them with sambar, a lentil side, egg or curd to reach a useful amount. Set Dosa: calories and nutritional information; Indian Food Composition Tables 2017

MYTH #4: The sambar and chutney add almost nothing to the meal.

TRUTH: Coconut chutney adds fat and a little fiber, and the sambar adds lentils, vegetables and sodium. The set dosa figures here are for the dosas alone, so a full plate with sides is higher in calories and sodium. Calories in Set Dosa Recipe (South Indian Set Dosa); Indian Food Composition Tables 2017

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		351 kcal for three pieces is reasonable, but the plate is mostly starch with little protein, so it does not keep you full for long. Two pieces with sambar is an easier fit. Set Dosa: calories and nutritional information
Muscle Gain		About 6g of protein per set is low for a main meal. It works as a carb base only if you add egg, paneer, dal or curd. Set Dosa: calories and nutritional information; Indian Food Composition Tables 2017
Blood Sugar Control		Rice dosa measured a glycemic index of about 78 in one small study, and a set holds roughly 47g of carbs with little fiber, so it raises glucose quickly. Postprandial glycaemic response of foxtail millet dosa in comparison to rice dosa; Carbohydrates and Blood Sugar
Heart Health		Low in saturated fat when cooked in a little oil, but butter on the griddle and coconut chutney raise it, and sodium depends on how salted the batter and sides are. Set Dosa: calories and nutritional information; White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review
Digestive Comfort		Fermented batter is soft and usually easy to digest, though the low fiber content means it adds little for regularity. Indian Food Composition Tables 2017

PERSONALIZED NUTRITION

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Estimated Blood Sugar Response

Three set dosas bring about 47g of mostly refined rice starch with little fiber or protein, so glucose rises within the first hour and comes back down around the two-hour mark. In a study of healthy adults, a rice dosa meal measured a glycemic index of about 78, and the soft, thick crumb digests quickly. Postprandial glycaemic response of foxtail millet dosa in comparison to rice dosa; Carbohydrates and Blood Sugar

Estimated Blood Sugar Response (1 set, 3 dosas)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Eat two pieces instead of three and fill the plate with sambar and vegetables.
Add protein: an egg, paneer, curd or a bowl of lentil sambar slows the glucose rise.
Eat the sambar and chutney first, then the dosas.
Take a 10 to 15 minute walk after the meal.
Try a millet-based set dosa, which tested lower than rice dosa in a small trial.

Cultural Significance

Set dosa comes from Karnataka, where it is a standard order at Udupi and darshini-style breakfast places in Bengaluru. The name comes from the way it is served, as a set of two or three small, thick dosas. It is eaten with coconut chutney and a vegetable sagu or sambar, and the batter, made from rice and urad dal fermented overnight, is often lifted with a little poha or cooked rice for softness.

Compare & Substitute

Set Dosa vs Similar Foods

Nutrient	Plain Dosa (1 thin dosa)	Idli (3 pieces)	Ragi Dosa (1 dosa)
Calories	104 kcal	174 kcal	95 kcal
Protein	2.5g	5.5g	2.4g
Carbohydrates	20g	35g	17g
Fat	1g	0.9g	2g

Frequently Asked Questions

How many calories are in set dosa?

One piece of set dosa has about 117 calories, and a set of three (about 210 g) has about 351 calories, 6.2g protein, 47.4g carbs and 15.2g fat according to FatSecret. Tarla Dalal also lists 117 calories per piece.

How many set dosas make one serving?

Restaurants usually serve two or three pieces. The numbers on this page are for three. Two pieces are about 234 calories.

Is set dosa healthy?

It is a reasonable breakfast when you eat two pieces with sambar and a protein side. On its own, a set of three is mostly refined rice starch with about 6g of protein and little fiber.

Is set dosa good for diabetes?

Not on its own. A rice dosa measured a glycemic index of about 78 in a small study of healthy adults, and a set has about 47g of carbs. If you have diabetes, keep to one or two pieces, add protein and vegetables, and check how your own glucose responds.

Is set dosa higher in calories than plain dosa?

Per piece it is roughly similar, but a set comes as three, so the plate holds more than one plain dosa. Plain dosa is thinner and crisper, and the oil used on the griddle drives most of the difference.