How many calories does one Upma Dosa have?

One Upma Dosa gives 132 calories. Out of which carbohydrates comprise 62 calories, proteins account for 56 calories and remaining calories come from fat which is 60 calories.  One Upma Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Upma Dosa recipe. A sumptuous feast of upma-lined dosas, which is almost like having two dishes at one go! Ideal to have for breakfast, or as an evening supper, the Upma Dosa features golden-brown dosas stuffed with mouth-wateringly tasty rava upma.

Is Upma Dosa healthy?

No, this is not healthy. Made from rava, rice, urad dal, par boiled rice, onions and spices. 

Let's understand the Ingredients.

What's good.

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions. 

What's the problem?

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 diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index 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?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Parboiled Rice (Ukda Chawal) : Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamine, riboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. Read is white rice and parboiled rice good for you?

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

No, as there is usage of rice, rava, par boiled rice which leads to very high carbs. 

Can healthy individuals have  Upma Dosa?

Not fit for a healthy life style. 

What is a healthier option to  Upma Dosa?

Opt for nachni dosa or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar or coconut chutney. 

Buckwheat Dosa

Upma Dosa is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

How to burn 132 calories that come from Upma Dosa?

Walking (6 kmph) = 40 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 18 mins       

Swimming (2 kmph) = 23 mins

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