Idli vs Plain Dosa
Both sides computed from the same table, at the serving each is actually eaten in.
Per 100 g, plain dosa is heavier — 200 kcal against 138 kcal for idli, about 45% more. Per real serving the picture changes: 1 medium idli of idli is 55 kcal, while 1 plain dosa of plain dosa is 140 kcal, because the portions are not the same size. On protein, idli wins with 4.6 g per 100 g.
Side by side
| Idli | Plain Dosa | |
|---|---|---|
| Serving assumed | 1 medium idli · 40 g | 1 plain dosa · 70 g |
| Calories per serving | 55 | 140 |
| Calories per 100 g | 138 | 200 |
| Protein per 100 g | 4.6 g | 4.0 g |
| Carbs per 100 g | 28.2 g | 30.0 g |
| Fat per 100 g | 0.3 g | 6.5 g |
| Fibre per 100 g | 2.3 g | 2.0 g |
| Walking to burn one serving | 13 min | 33 min |
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Plain Dosa is denser per gram, but people do not eat by the gram — idli arrives as 1 medium idli and plain dosa as 1 plain dosa, and that is where the real difference shows up.
Idli carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.