Onion Peserattu: Calories, Nutrition and Health Benefits
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Perplexity Traditional Andhra breakfast powerhouse made from whole green gram, delivering high protein, fiber, and sustained energy in every crispy dosa.
Quick Nutrition Facts
Per 1 Peserattu Dosa (50g)
| Nutrient | Amount |
|---|---|
| Calories | 102 kcal |
| Protein | 6g |
| Carbohydrates | 19g |
| Fiber | 3.5g |
| Sugars | 1.5g |
| Fat | 0.5g |
| Iron | 1mg |
| Calcium | 23mg |
| Folate | 80µg |
| Magnesium | 28mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Peserattu delivers 6g complete plant protein per dosa from whole green gram, making it superior to regular rice dosas. The combination of protein and fiber provides 4-5 hours of sustained energy, ideal for active mornings.
Myth Busters
MYTH #1: Peserattu Is Too Heavy for Weight Loss
TRUTH: Peserattu is excellent for weight loss despite seeming filling. At 102 calories with 6g protein and 3.5g fiber, it promotes satiety and prevents overeating later. The high protein helps maintain muscle mass during calorie deficit, crucial for healthy weight loss.
MYTH #2: Diabetics Should Avoid Peserattu Due to Carbs
TRUTH: Peserattu is actually diabetes-friendly. Moong dal has a low glycemic index (38), and the 6g protein and 3.5g fiber slow glucose absorption. When paired with sambar or chutney, blood sugar impact is minimal.
MYTH #3: Peserattu Must Be Fermented Like Regular Dosa
TRUTH: Traditional peserattu requires NO fermentation, unlike rice-urad dal dosa. Simply soak green gram for 4-6 hours, grind, and make dosas immediately. This makes it quicker to prepare and easier to digest for those sensitive to fermented foods.
MYTH #4: Moong Dal Lacks Complete Protein
TRUTH: While individual plant proteins may lack certain amino acids, moong dal provides a well-balanced amino acid profile. When combined with onions and served with rice or roti throughout the day, it delivers complete protein nutrition comparable to animal sources.
MYTH #5: Peserattu Causes Gas and Bloating
TRUTH: Properly soaked and ground green gram is generally well-tolerated. If you experience gas, ensure adequate soaking time (6+ hours), add ginger and cumin to the batter, and start with one dosa daily. Most people adapt well within a week.
MYTH #6: Onions in Peserattu Reduce Nutritional Value
TRUTH: Onions enhance peserattu's nutrition by adding quercetin (antioxidant), vitamin C, and prebiotic fibers. They improve flavor without significantly impacting calories or macros, making the dosa more enjoyable and nutritious.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 102 calories, 6g protein, 3.5g fiber promote fullness for 4-5 hours. Prevents snacking. |
| Muscle Gain | | Excellent plant protein (6g), complete amino acids from moong dal. Ideal pre/post-workout meal. |
| Diabetes Management | | Low GI (38), high protein and fiber stabilize blood sugar. Safe for regular consumption. |
| PCOS Management | | Low glycemic impact, high protein supports hormone balance, anti-inflammatory moong dal properties. |
| Pregnancy Nutrition | | Rich in folate (80µg) for fetal development, iron for blood health, protein for growth, easy to digest. |
| Viral/Flu Recovery |  | Easy to digest, provides protein for healing, sustained energy. Light yet nourishing. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Peserattu
Understanding how peserattu affects your blood glucose demonstrates its superiority over regular rice dosa for blood sugar management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Response
Pairing peserattu with protein-rich sides further stabilizes glucose levels:
- 🥥 Coconut chutney - Healthy fats slow carb absorption
- 🥘 Sambar or dal - Additional protein and fiber
- 🥄 Tomato-onion chutney - Low-calorie, nutrient-rich
- 🥗 Mixed vegetable curry - Adds volume and micronutrients
This combination creates a complete, balanced meal with stable blood sugar levels lasting 5-6 hours, preventing mid-morning energy crashes.
Cultural Significance
Peserattu (also spelled Pesarattu) is the iconic breakfast of Andhra Pradesh and Telangana, dating back several centuries.
In Andhra & Telangana:
- Considered the ultimate comfort breakfast food
- Often served with upma (a savory semolina dish) on the side
- Traditional accompaniments: allam chutney (ginger chutney) or coconut chutney
- Variations include onion peserattu, upma pesarattu, and rava peserattu
- Symbol of Telugu culture and hospitality
- Green gram (pesara pappu) is considered highly auspicious
Modern Adaptations:
- Available in cafés worldwide as "green gram dosa"
- Health-conscious variations with quinoa, oats, or millets
- Popular among vegans and fitness enthusiasts for high protein
- Featured in Ayurvedic diets for easy digestion and cooling properties
Compare & Substitute
Peserattu vs Similar Indian Breakfast Items (Per 1 Dosa/Serving)
| Nutrient | 🥞 Peserattu | 🥞 Rice Dosa | 🍞 Idli (2 pcs) | 🥪 Poha |
|---|---|---|---|---|
| Calories | 102 kcal | 86 kcal | 78 kcal | 158 kcal |
| Carbs | 19g | 17g | 16g | 30g |
| Fiber | 3.5g | 1g | 1.5g | 2g |
| Protein | 6g | 2g | 3g | 3g |
| Fat | 0.5g | 0.3g | 0.2g | 5g |
| Iron | 1mg | 0.3mg | 0.5mg | 1.2mg |
| GI | 38 (Low) | 60-75 (Medium-High) | 60 (Medium) | 55-60 (Medium) |
| Best For | High protein, weight loss | Light, easy digestion | Low-calorie, quick energy | Quick prep, comfort food |
Frequently Asked Questions
Is peserattu good for weight loss?
Yes, peserattu is excellent for weight loss. One dosa has 102 calories but delivers 6g protein and 3.5g fiber that keep you full for 4-5 hours. The high protein content helps preserve muscle mass during calorie restriction.
Best practices: Limit to 2 dosas with chutney for breakfast (total 250 calories); avoid adding excessive oil while cooking; pair with sambar for added vegetables and fiber; skip cheese or paneer toppings if watching calories strictly.
Can diabetics eat peserattu?
Absolutely. Peserattu is one of the best South Indian breakfast options for diabetics due to its low glycemic index (38) from whole green gram.
Tips for diabetics:
- Eat 1-2 dosas with vegetable sambar or chutney
- Pair with protein (paneer, egg) for better blood sugar control
- Best timing: breakfast or lunch, not dinner
- Monitor portion sizes (1-2 dosas maximum)
The 6g protein and 3.5g fiber per dosa slow glucose absorption, preventing blood sugar spikes common with regular rice dosas.
How much protein is in peserattu?
One peserattu dosa contains 6g of complete plant protein from whole green gram (moong dal). Two dosas provide 12g protein, which is substantial for a vegetarian breakfast.
For muscle gain or high-protein diets, combine peserattu with protein-rich sides like paneer curry, egg burji, or mixed dal for 20-25g total protein per meal.
What are the main health benefits of peserattu?
Key Benefits:
- High-Quality Protein: 6g complete amino acids from moong dal
- Digestive Health: 3.5g fiber supports gut health and regularity
- Blood Sugar Control: Low GI (38) prevents energy crashes
- Weight Management: High satiety with moderate calories
- Heart Health: Low fat, no cholesterol, rich in folate
- Easy Digestion: No fermentation required, gentle on stomach
- Nutrient-Dense: Iron, folate, magnesium, B vitamins
When is the best time to eat peserattu?
Depends on your goal:
- Weight Loss: Breakfast (provides 4-5 hour satiety, prevents mid-morning snacking)
- Muscle Gain: Pre-workout (1-2 hours before) or post-workout (within 1 hour)
- Diabetes: Breakfast or lunch, paired with vegetables
- General Health: Breakfast is traditional and ideal for sustained energy
IMPORTANT NOTE
Avoid peserattu for dinner if you have slow digestion; the high fiber content may cause discomfort when sleeping.
Is peserattu healthier than regular dosa?
Yes, peserattu is nutritionally superior to regular rice dosa in several ways:
Peserattu Advantages:
- 3x more protein (6g vs 2g)
- 3x more fiber (3.5g vs 1g)
- Lower glycemic index (38 vs 60-75)
- No fermentation required (quicker preparation)
- Higher in iron, folate, and B vitamins
- Made from whole legume (complete nutrition)
Regular Dosa Advantages:
- Lower calories (86 vs 102)
- Lighter, easier to digest for some
- More versatile for different fillings
- Crispier texture
Recommendation: Choose peserattu for protein, fiber, and blood sugar control; choose regular dosa for lightness and lower calories if protein is not a priority.
How many peserattu dosas should I eat per meal?
General Guidelines:
- 1-2 dosas - Weight loss or calorie control (102-204 calories)
- 2-3 dosas - Muscle gain, active lifestyle, or breakfast (204-306 calories)
- 1 dosa - Diabetes management with vegetable sides
- 2 dosas - Pregnancy (provides 12g protein, 160µg folate)
Pairing suggestions: Serve with coconut chutney (30 cal), sambar (50 cal), or tomato-onion chutney (20 cal) for complete nutrition.
Track your meals with NutriScan app to see how peserattu fits your personal nutrition goals.
Can I meal prep peserattu batter in advance?
Yes, with proper storage:
- Refrigerator: Batter stays fresh for 2-3 days in airtight container
- Freezer: Can freeze for up to 1 month; thaw overnight in fridge
- Tip: Add water and adjust consistency before making dosas if batter thickens
Best practice: Make fresh batter every 2 days for optimal taste and texture. Unlike rice dosa, peserattu batter does not require fermentation, so refrigeration immediately after grinding is fine.
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