How many calories does one Palak Ragi Dosa have?

One Palak Ragi Dosa (40 grams) gives 76 calories. Out of which carbohydrates comprise 42 calories, proteins account for 9 calories and remaining calories come from fat which is 25 calories.  One Palak Ragi Dosa provides about 3.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Palak Ragi Dosa recipe makes 8 dosas of 40 grams each.

76 calories for 1 dosa of Palak Ragi Dosa, Cholesterol 2 mg, Carbohydrates 10.6g, Protein 2.3g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Palak Ragi Dosa.

See palak ragi dosa recipe | ragi oats dosa | healthy palak ragi dosa |

Is Palak Ragi Dosa healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

Ragi flour ( Nachni flour) : Ragi flour is high in protein and great source for vegetarians. In addition its gluten free, fiber rich food which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

Can diabetics, heart patients and over weight individuals have  Palak Ragi Dosa ?

Yes, they can.  Ragi flour is high in protein and great source for vegetarians. In addition its gluten free, fiber rich food which in turn is good for diabetics and a healthy heart.

Can healthy individuals have  Palak Ragi Dosa ?

Yes. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too.

What is a healthy accompaniment to the  Dosa? 

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander. You can have this healthy coocnut chutney made from coconut and coriander or a  healthy sambar.

Palak Ragi Dosa is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

Serving size is 2 dosas per person.

1. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 22% of RDA.
2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 20% of RDA.
3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
4. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 16% of RDA.