How many calories does one Benne Dosa have?

One Benne Dosa (70 grams) gives 143 calories. Out of which carbohydrates comprise 84 calories, proteins account for 812calories and remaining calories come from fat which is 46 calories.  One Benne Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Benne Dosa recipe makes 8 dosas of 70 grams each.

143 calories for 1 Benne Dosa, Dosa Using Puffed Rice, Cholesterol 7.5 mg, Carbohydrates 21g, Protein 3.2g, Fat 5.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Benne Dosa, Dosa Using Puffed Rice.

See Benne Dosa recipe | Devanagere butter dosa recipe | Devanagere butter dosa | benne dose using puffed rice | with 29 amazing images.

 Benne Dosa is an evergreen specialty of Karnataka, very famous in the heritage eateries of cities like Bangalore. Learn how to make benne dosa recipe | Devanagere butter dosa | benne dose using puffed rice |

This recipe for benne dosa is a delicious and traditional South Indian dish made with a batter of rice, lentil, and puffed rice. The dosa is cooked on a hot griddle and generous amount of butter, making it a rich and satisfying breakfast or snack.

The Devanagere butter dosa has an enticing texture, which is both crisp and spongy. To get this texture, a portion of puffed rice is included while making the batter of rice and urad.

Try this superb benne dosa in your own kitchen, and enjoy it for breakfast. For an authentic touch, serve it with a dollop of butter placed inside the folded dosa or on top of it.

pro tips to make benne dosa: 1. Instead of murmura you can add poha to make benne dosa. 2. Soak the rice and dal for minimum 5 hours to overnight. 3. Sizzle the tava well before making every dosa.

 Is Benne Dosa healthy? 

Yes and No. So dal and rice dosa is healthy and not healthy at the same time and depends who is having it. Dosa is made up of urad dal and rice and fats for cooking.

What's good in the dosa.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal.

What's the problem in the dosa?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Puffed rice (Kurmura, murmura, mamra): Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes. However if you wish to consume it occasionally, the best idea would be to add in ingredients like sprouts, fruits and /or veggies to puffed rice and create a dish which is flavourful and more healthy. But for an ingredient (puffed rice) to qualify for weight loss, low calorie isn’t the only green signal. Protein and fiber are equally important. The ingredients should be a good source of these 2 key nutrients as well. Protein is required to build muscle and aid in weight loss, while fiber is needed to keep you full for long hours and avoid binge eating. See is puffed rice healthy?

Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have a small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your day's requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food. 

Can Diabetics, Heart patients and over weight individuals have Benne Dosa?

Dosa is a moderate Glycemic Index recipe. Since, dosa has a high amount of rice which is rich in simple carbohydrates and it is fermented that is - it is pre digested, it does not prove to be a healthy option for diabetics, heart patients and weight watchers.

What is a healthy dosa option for diabetics, weight loss. 

Diabetics can replace the rice with oats or ragi which will increase the fiber content and make recipes like Healthy Oats Dosa and Nachni Dosa.

Healthy Oats Dosa

Can healthy individuals have Benne Dosa?

Yes, they can. Dosa is a fermented food which is easy to digest. Fermentation of foods increases the bioavailability of nutrients which helps the body to assimilate more nutrition. The microorganisms break down the complex protein, carbohydrates and fat efficiently thereby helping to assimilate more nutrients from the food. 

How to burn 87 calories that come from Benne Dosa?

Walking (6 kmph) = 26 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 15 mins

Note: These values are approximate and calorie burning differs in each individual.