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An idli is about 58 kcal, a plain dosa about 135 and a masala dosa about 280. Here are the approximate calories for 19 South Indian foods and sides, from idli and appam to pongal and bisibele bath.
| Item (typical portion) | kcal |
|---|---|
| 1 idli (medium) | ~58 |
| 1 appam | ~100 |
| 1 plain dosa (1 tsp oil) | ~135 |
| 3 idiyappam / string hoppers (about 100 g) | ~150 |
| 1 medu vada | ~150 |
| 1 rava dosa | ~200 |
| 1 plate upma (40 g rava) | ~200 |
| 1 onion uttapam | ~200 |
| Item (typical portion) | kcal |
|---|---|
| 1 ghee roast dosa | ~250 |
| 1 masala dosa | ~280 |
| 1 katori ven pongal (with ghee) | ~280 |
| 3 idli + 1 katori sambar + 2 tbsp chutney | ~335 |
| Sambar rice (1 plate rice + 1 katori sambar) | ~355 |
| 1 plate bisibele bath | ~380 |
| 2 medu vada with sambar | ~400 |
| Side (typical portion) | kcal |
|---|---|
| Sambar (1 katori) | ~100 |
| Coconut chutney (2 tablespoons) | ~60 |
| Tomato chutney (2 tablespoons) | ~35 |
| South Indian filter coffee (150 ml, 2 tsp sugar) | ~100 |
Our approximate estimates for typical home or small-restaurant portions. A dosa or a vada can be larger or oilier in a restaurant, so treat the numbers as ballparks.
Idli, dosa and appam are fermented rice-and-dal batters, and an idli (about 58 kcal) is one of the lightest breakfast items you can pick. The calories climb with oil, ghee, fillings and sides. A plain dosa is about 135 kcal, a ghee roast about 250 and a masala dosa about 280 because of the potato filling and the extra oil.
The sides matter more than they look. A katori of sambar adds about 100 kcal and two spoons of coconut chutney about 60 kcal, so three idlis with sambar and chutney come to about 335 kcal against about 175 for the idlis alone.
Easy way to read it: if you like a South Indian breakfast, the combination is what you count. Idli with sambar and a little chutney is a different number from idli alone, and a plain dosa is a different number from a masala one. Pick the version you actually eat in the tables above.
For more breakfasts see calories in Indian breakfast, and for the protein side, protein in roti, rice, idli and dosa.
These are approximate numbers for typical portions, not exact ones, and they are not advice about what you should eat. If you have a health condition or a calorie target from a doctor or dietitian, follow that instead of a general table.
About 58 kcal for a medium idli. Three idlis are about 175 kcal, and with a katori of sambar and two spoons of chutney about 335 kcal.
About 280 kcal for one masala dosa, with a plain dosa at about 135 kcal. The potato filling and extra oil make the difference.
About 150 kcal for one medu vada, which is deep-fried. Two vadas with sambar come to about 400 kcal.
Idli (about 58 kcal each) and appam (about 100 kcal) are lowest per piece, then a plain dosa (about 135 kcal). Sambar, chutney and ghee add to the total.
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Scan your food Track todayFigures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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