Calories in Dosa, Idli, Vada, Sambar and Chutney
Updated 11 November 2026 ยท By the Thali Lens team
South Indian tiffin has a reputation for being light. Part of it is. The steamed items are low in fat, the griddle items sit in the middle, and the fried items are as heavy as any other fried snack.
| Item | Serving | Calories (kcal) |
|---|---|---|
| Idli | 1 piece, 40 g | 60 |
| Plain dosa | 1, 90 g | 170 |
| Masala dosa | 1, 200 g | 330 |
| Rava dosa | 1 | 220 |
| Uttapam | 1 | 210 |
| Medu vada | 1 | 140 |
| Sambar | 1 katori, 150 g | 110 |
| Coconut chutney | 2 tablespoons | 70 |
Steamed, griddled, fried
Idli is steamed and has almost no added fat. Dosa and uttapam are cooked with oil on a tawa, so the count depends on how freely the oil is poured. Medu vada is deep fried, and two of them equal a masala dosa in fat.
Count the whole plate
The sides change the total more than people expect. Three idli with sambar and chutney come to about 360 kcal. A masala dosa with sambar and chutney is about 510 kcal. Coconut chutney is mostly coconut and tadka oil, so a large bowl of it can add 150 kcal by itself.
Restaurant dosa
Hotel dosas are bigger than home dosas and are finished with butter or ghee. A ghee roast or a butter masala dosa can cross 400 to 500 kcal before the sides. Asking for less oil is a normal request in most places.
Low protein
One idli has only about 2 g of protein. Sambar helps because it is made with toor dal. If idli or dosa is your daily breakfast, add more sambar, a glass of milk, curd or an egg to raise the protein.
Quick tips
- Take a full katori of sambar and a small spoon of chutney, not the other way round.
- Pick idli or plain dosa on most days and keep vada for sometimes.
- Ragi or mixed-dal dosa adds fibre and protein with similar calories.
Related guides
- Calories in Biryani: Veg, Egg, Chicken and Mutton
- Calories in Samosa, Pakora, Vada Pav and Other Indian Snacks
- Calories in Indian Sweets: Gulab Jamun, Jalebi, Ladoo and More
- Indian food calorie chart
Values are typical estimates for home-style cooking and common serving sizes. Recipes and portions differ, so real values can be higher or lower. This page is general information, not medical advice.