Idli vs Plain Dosa
Both sides computed from the same table, at the serving each is actually eaten in.
The short answer
Which one is heavier
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.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 medium idli entered at 40 g·REVIEWED JUL 2026
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 |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
How two dishes are made comparable
- Both columns start from the same source — the per-100 g rows for idli and plain dosa in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
- Each dish keeps its own serving weight: 1 medium idli at 40 g, 1 plain dosa at 70 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
- Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.
Idli 138 kcal/100 g × 40 g ÷ 100 = 55 kcal Plain Dosa 200 kcal/100 g × 70 g ÷ 100 = 140 kcal
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.
Questions
Which has more calories, idli or plain dosa?
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.
Which has more protein, idli or plain dosa?
Idli — 4.6 g per 100 g against 4.0 g. Per real serving that becomes 1.8 g in 1 medium idli against 2.8 g in 1 plain dosa.
Why do the two comparisons disagree?
Because a per-100 g comparison flatters whatever is eaten in small portions. 1 medium idli of idli weighs 40 g and 1 plain dosa of plain dosa weighs 70 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.
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.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
