Food
Masala dosa: Calories, Protein & Macros
A 1 dosa serving of Masala dosa has 346 kcal, 6.9g protein, 41.2g carbs and 16.4g fat — 2g of protein per 100 kcal. It's a vegetarian cooked dish from the rice & grains group, logged directly in IRONSLOG's 1,579-item Indian food database.
What's in a standard serving of Masala dosa?
A 1 dosa serving has 346 kcal, 6.9g protein, 41.2g carbohydrate, 16.4g fat and 5.3g fiber. Per 100 g it's 164.6 kcal, 3.3g protein, 19.6g carbs and 7.8g fat — use the per-100g figures to rescale for whatever portion is actually eaten.
How does Masala dosa fit a cut vs a bulk?
At 2g of protein per 100 kcal, Masala dosa is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.
How much Masala dosa should I eat?
The dataset's reference serving is 1 dosa (210 g), giving the 346 kcal and 6.9g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.
What can I swap for Masala dosa?
- Poha — vegetarian, 295 kcal per 100 g, 2.1g protein per 100 kcal
- Semolina upma — vegetarian, 148 kcal per 100 g, 2.2g protein per 100 kcal
- Vegetable biryani/biriyani — vegetarian, 175 kcal per 100 g, 1.8g protein per 100 kcal
| Metric | Per 1 dosa | Per 100 g |
|---|---|---|
| Calories | 346 kcal | 164.6 kcal |
| Protein | 6.9 g | 3.3 g |
| Carbohydrate | 41.2 g | 19.6 g |
| Fat | 16.4 g | 7.8 g |
| Fiber | 5.3 g | 2.5 g |
| Protein per 100 kcal | 2 g | 2 g |
Key takeaways
- A 1 dosa serving of Masala dosa has 346 kcal and 6.9g protein.
- Masala dosa carries 2g of protein per 100 kcal — more calorie-dense than protein-dense.
- It's a vegetarian cooked dish in the rice & grains group.
- Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.
Log Masala dosa in your nutrition diary
Try IRONSLOG freeFrequently asked questions
How much protein is in Masala dosa?
3.3g per 100 g, or 6.9g in a 1 dosa serving — 2g of protein per 100 kcal.
Is Masala dosa vegetarian?
Yes — Masala dosa is vegetarian.
Can I log Masala dosa in IRONSLOG?
Yes — Masala dosa is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.