Thosai (Dosa) Calories: Plain With Dhal and Masala Thosai
150 kcal (628 kJ) per 100 g · P/F/C 4.4/6.6/20 g
Serving (set, 220 g) — 330 kcal (1,381 kJ) · Nutri-Score C
Figures are for: Thosai (dosa) with dhal
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Is thosai healthy?
In moderation. Thosai sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 5.7 g per serving — 23% of the 25 g a day the WHO recommends.
Against
- Saturated fat: 5.9 g per serving — 30% of the 20 g daily reference intake.
A typical serving (set, 220 g) has 330 kcal, 9.7 g protein, 15 g fat and 44 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Thosai (dosa) is a thin, crisp crepe made from fermented rice and lentil batter, served with dhal and chutney. It's cooked with far less fat than roti canai.
How many calories in thosai: per 100 g and per serving
| Nutrient | Per 100 g | Serving: set, 220 g |
|---|---|---|
| Calories | 150 kcal | 330 kcal |
| Energy (kilojoules) | 628 kJ | 1,381 kJ |
| Protein | 4.4 g | 9.7 g |
| Fat | 6.6 g | 15 g |
| incl. saturated | 2.7 g | 5.9 g |
| Total carbohydrates | 20 g | 44 g |
| incl. sugars | 0.9 g | 2 g |
| incl. fiber | 2.6 g | 5.7 g |
| Salt | 0.4 g | 0.9 g |
Where the numbers come from
Values per 100 g as served, estimated from a typical hawker recipe: every ingredient's figures come from food composition tables (USDA FoodData Central and others), weighed out for one portion. Stalls differ in oil, rice and portion size, so treat the numbers as a guide. Carbohydrates are total carbohydrate, fiber included.
protein 12%fat 41%carbs 47%
Thosai calories by weight, 50–300 g
150 g of thosai has 225 calories and 200 g has 300. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 75 | 2.2 / 3.3 / 9.9 | 1.3 |
| 100 g | 150 | 4.4 / 6.6 / 20 | 2.6 |
| 150 g | 225 | 6.6 / 9.9 / 30 | 3.9 |
| 200 g | 300 | 8.8 / 13 / 40 | 5.2 |
| 220 g — typical serving | 330 | 9.7 / 15 / 44 | 5.7 |
| 250 g | 375 | 11 / 17 / 50 | 6.5 |
| 300 g | 450 | 13 / 20 / 59 | 7.8 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Where the calories come from, ingredient by ingredient
Worked out from a typical recipe for one serving (set, 220 g), so you can see what to cut back if you want it lighter.
| Ingredient | Grams | Kcal |
|---|---|---|
| Rice flour | 30 | 110 |
| Sunflower oil | 8 | 72 |
| Coconut flesh | 15 | 53 |
| Red lentils, boiled | 43 | 51 |
| Lentils, dry | 12 | 35 |
| Chicken broth | 24 | 5 |
| Canned coconut milk | 2 | 4 |
| Onion | 4 | 2 |
| Tomato | 4 | 1 |
| Water | 79 | 0 |
| Table salt | 1 | 0 |
Thosai: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (set, 220 g) is 330 kcal — roughly 1 h 48 min of easy walking or 41 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for thosai
Thosai has a fair amount of saturated fat (2.7 g per 100 g), a fair amount of salt (0.4 g per 100 g) and almost no fiber (2.6 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Thosai vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Thosai | 150 | 4.4 / 6.6 / 20 |
| Rye Bread | 210 | 6.6 / 1.2 / 46 |
| Pancakes | 227 | 6.4 / 9.7 / 28 |
| Meat Pie | 228 | 8.9 / 11 / 24 |
| Whole Wheat Bread | 230 | 9 / 3 / 45 |
| Sourdough Bread | 245 | 8.5 / 1.5 / 52 |
| Bagel | 250 | 10 / 1.6 / 50 |
FAQ
How many calories are in 100 g of thosai?
100 g of thosai has 150 calories, with 4.4 g protein, 6.6 g fat and 20 g carbohydrates (2.6 g fiber).
How many calories are in a serving of thosai?
A serving (set, 220 g) has 330 calories: 9.7 g protein, 15 g fat and 44 g carbs.
What are the macros of thosai?
Per 100 g: 4.4 g protein, 20 g carbs and 6.6 g fat. By calories that's about 12% protein, 47% carbs and 41% fat.
How long do you have to walk to burn a serving of thosai?
About 1 h 48 min of easy walking or 41 min of cycling for a 70 kg (154 lb) person — that's the 330 calories in a serving (set, 220 g).
How much fiber is in thosai?
100 g of thosai has 2.6 g of fiber; a serving (set, 220 g) has 5.7 g — 23% of the 25 g a day the WHO recommends.
Thosai or masala thosai: which has fewer calories?
A 220 g set of thosai has about 330 calories (150 per 100 g); a 320 g set of masala thosai has about 442 (138 per 100 g). As usually served, the lighter choice is thosai.
Thosai or roti canai with dhal curry: which has fewer calories?
A 220 g set of thosai has about 330 calories (150 per 100 g); a 200 g set of roti canai with dhal curry has about 402 (201 per 100 g). As usually served, the lighter choice is thosai.
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