Per 100 g, Idli has 135 kcal and Dosa has 205 kcal. A typical serving of Idli (1 idli, 40 g) has 54 kcal and 1.6 g protein, and a typical serving of Dosa (1 dosa, 80 g) has 164 kcal and 3.2 g protein.
Better for weight loss
Idli
Idli has 135 kcal per 100 g against 205 kcal for Dosa, so you get a bigger portion for the same calories.
More protein per calorie
Idli
Idli gives 3 g protein per 100 kcal against 2 g for Dosa (4 g vs 4 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Tie
They are similar: 0.7 g vs 0.7 g fibre per 100 kcal (1 g vs 1.5 g per 100 g).
For weight loss, Idli is the lighter pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Idli | Dosa |
|---|---|---|
| Calories | 135 kcal | 205 kcal |
| Protein | 4 g | 4 g |
| Carbohydrates | 28 g | 30 g |
| Fat | 0.5 g | 7 g |
| Fibre | 1 g | 1.5 g |
| Sugar | 0.5 g | 0.6 g |
| Sodium | 200 mg | 250 mg |
| Calcium | 15 mg | 12 mg |
| Iron | 1 mg | 1.2 mg |
| Potassium | 60 mg | 90 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Idli, 1 idli (40 g)
54 kcal
1.6 g protein · 11.2 g carbs · 0.2 g fat · 0.4 g fibre
100 kcal = about 74 g
Full nutrition for Idli →Dosa, 1 dosa (80 g)
164 kcal
3.2 g protein · 24 g carbs · 5.6 g fat · 1.2 g fibre
100 kcal = about 49 g
Full nutrition for Dosa →Dosa has more: 205 kcal per 100 g against 135 kcal. A typical serving of Idli (1 idli, 40 g) has 54 kcal and 1.6 g protein, and a typical serving of Dosa (1 dosa, 80 g) has 164 kcal and 3.2 g protein.
Idli. Idli has 135 kcal per 100 g against 205 kcal for Dosa, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Idli gives 3 g protein per 100 kcal against 2 g for Dosa (4 g vs 4 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 74 g of Idli or 49 g of Dosa gives you 100 kcal.
Get an Indian diet plan with your exact portions of idli, dosa and everything else you eat, built around your goal by NASM-certified Coach Himanshu.