Dosa / Idli

Dosa and Idli are staple dishes from South India, made from a fermented batter of rice and lentils (typically black gram). Dosa is a thin, crispy crepe, while Idli is a soft, steamed cake, both commonly enjoyed with sambar and chutneys.

🍽️ Nutrition at a glance

These dishes are primarily a source of complex carbohydrates and are relatively low in fat. The fermentation process enhances their nutritional profile, making them a good source of B vitamins, iron, and easily digestible protein.

Nutrition breakdown

Calories	320 kcal
Protein	7 g
Carbs	58 g
Fat	6 g
Fiber	4 g
Sugar	2 g
Sodium	480 mg
Iron	3.5 mg
Thiamine (B1)	0.3 mg
Niacin (B3)	2.5 mg
Folate	65 mcg
Calcium	50 mg
Phosphorus	120 mg
Magnesium	45 mg
Potassium	180 mg

Per 2 medium dosas (approx. 200 g) · estimated, varies by recipe

💡 What's interesting

The natural fermentation process not only creates their distinct tangy flavor but also significantly increases the bioavailability of nutrients and introduces beneficial probiotics, making them a gut-friendly food.