Upma vs Masala Dosa
Both sides computed from the same table, at the serving each is actually eaten in.
Per 100 g, masala dosa is heavier — 190 kcal against 112 kcal for upma, about 70% more. Per real serving the picture changes: 1 plate of upma is 224 kcal, while 1 masala dosa of masala dosa is 285 kcal, because the portions are not the same size. On protein, masala dosa wins with 3.8 g per 100 g.
Side by side
| Upma | Masala Dosa | |
|---|---|---|
| Serving assumed | 1 plate · 200 g | 1 masala dosa · 150 g |
| Calories per serving | 224 | 285 |
| Calories per 100 g | 112 | 190 |
| Protein per 100 g | 2.5 g | 3.8 g |
| Carbs per 100 g | 13.6 g | 26.0 g |
| Fat per 100 g | 5.3 g | 8.0 g |
| Fibre per 100 g | 2.7 g | 2.4 g |
| Walking to burn one serving | 52 min | 66 min |
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Masala Dosa is denser per gram, but people do not eat by the gram — upma arrives as 1 plate and masala dosa as 1 masala dosa, and that is where the real difference shows up.
Masala Dosa 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.