Masala Dosa is a popular South Indian breakfast consisting of a crisp, fermented rice and lentil crepe stuffed with a spiced potato filling. It is a staple dish in Andhra Pradesh, often served with coconut chutney and tangy vegetable sambar.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Dosa rice (402 g)
- 0.5 cup Urad dal (uncooked) (101 g)
- 0.5 tsp Fenugreek seeds (2 g)
- Salt, to taste
- 500 g Potato (500 g)
- 150 g Onion (150 g)
- 10 g Green chili (10 g)
- 1 tsp Mustard seeds (3.7 g)
- 0.5 tsp Turmeric (1.1 g)
- 3 tbsp Vegetable oil (41 g)
- Ingredients in total: 1.21 kg
- Weight lost in cooking: 10 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Soak rice, urad dal, and fenugreek seeds in water for at least six hours, then blend into a smooth batter and let it ferment overnight.
- Heat two tablespoons of oil in a pan, add mustard seeds, and sauté onions and green chilies until translucent.
- Add turmeric and mashed boiled potatoes to the pan, mix well with salt, and cook for five minutes to make the filling.
- Heat a flat griddle, spread a ladleful of fermented batter in a circular motion to form a thin crepe, and drizzle oil around the edges.
- Cook until the bottom is golden and crisp, then place a portion of the potato mixture in the center and fold the dosa over it before serving.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 657 kcal | 219 kcal |
| Protein | 16.4 g | 5.47 g |
| Water | 147 mL | 48.9 mL |
| Sodium | 24.3 mg | 8.09 mg |
| Total Carbohydrates | 121 g | 40.2 g |
| Total Fat | 11.9 g | 3.95 g |
| Sugar | 3.63 g | 1.21 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 3.89 mg | 1.3 mg |
| Calcium | 72.6 mg | 24.2 mg |
| Magnesium | 130 mg | 43.4 mg |
| Potassium | 969 mg | 323 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 304 mg | 101 mg |
| Zinc | 2.9 mg | 0.97 mg |
| Chloride | 23.8 mg | 7.93 mg |
| Selenium | 17.9 mcg | 5.98 mcg |
| Copper | 0.63 mg | 0.21 mg |
| Fluoride | 0.063 mg | 0.021 mg |
| Manganese | 1.67 mg | 0.56 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.78 g | 0.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 4.11 g | 1.37 g |
| Omega-3 Fatty Acids | 0.2 g | 0.065 g |
| Polyunsaturated Fat | 6 g | 2 g |
| Omega-6 Fatty Acids | 5.8 g | 1.93 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.18 g | 0.06 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 3.2 g | 1.07 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 9.25 g | 3.08 g |
| Soluble Fiber | 1.78 g | 0.59 g |
| Insoluble Fiber | 7.57 g | 2.52 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 31.1 mg | 10.4 mg |
| Folate (B9) | 193 mcg | 64.5 mcg |
| Niacin (B3) | 3.61 mg | 1.2 mg |
| Vitamin A | 1.13 mcg RAE | 0.38 mcg RAE |
| Thiamin (B1) | 0.3 mg | 0.1 mg |
| Vitamin B6 | 0.69 mg | 0.23 mg |
| Riboflavin (B2) | 0.12 mg | 0.041 mg |
| Pantothenic Acid (B5) | 1.65 mg | 0.55 mg |
| Vitamin E | 2 mg | 0.67 mg |
| Vitamin K | 6.52 mcg | 2.17 mcg |
| Biotin (B7) | 2.22 mcg | 0.74 mcg |
| Beta-Carotene | 34.1 mcg | 11.4 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 48.9 mg | 16.3 mg |
| Leucine | 926 mg | 309 mg |
| Lysine | 705 mg | 235 mg |
| Polyphenols | 187 mg | 62.3 mg |
| Methionine | 175 mg | 58.5 mg |
| Oxalates | 86.3 mg | 28.8 mg |
| Threonine | 500 mg | 167 mg |
| Tryptophan | 141 mg | 46.9 mg |
| Valine | 641 mg | 214 mg |
| Flavonoids | 75.4 mg | 25.1 mg |
| Histidine | 586 mg | 195 mg |
| Lutein / Zeaxanthin | 0.089 mg | 0.03 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 658 mg | 219 mg |
| Purines | 102 mg | 33.9 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 540 mg | 180 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
