Chapati Roti Dosa Idli Calories Carbohydrates Nutrition

Serving sizes & Nutrition

The serving size according to 2005 USDA Food guideline (My Pyramid), DASH (Hypertension), as well as Exchange List (Diabetes) are same for Roti, Dosa, and Idli.
On average each serving consists of following:
80 Calories, 15 grams of Carbohydrates, and 3 grams of protein and trace fat.

One serving size equals as follows:

One Chapati/Roti
One cup of Atta will yield five standard serving Roti. It matters less which grain is used to make Atta, it can be Wheat, Bajra, Kuttu, Jowar, Amaranth.

Nutrition notes:

1. All plans recommend using at least 50% whole grain flours. Minimize use of refined floors such as Maida, and Rice flour.
2. The protein value can be enhanced by mixing Atta with Besan (Chickpea floor), while decreasing calories. Adding ½ cup Besan to 1½ cup of Whole wheat Atta will change the nutrition profile per Roti as follows:

Carbohydrates Protein Fat Calories

Whole wheat Roti 17 gram 3.28g 0.44 81.3

Whole wheat + Besan 15.7 gram 3.49g 0.65 77.8

3. Calcium can be enhanced by kneading dough with low fat cultured butter milk in lieu of water. If we add ¾ cup of low fat cultured butter milk in lieu of water to make 10 Roti from 2 cups of Atta, the nutrition profile per Roti will be as follows:

Calcium Carbohydrates Protein Fat Calories

Whole wheat + Water 8.14 mg 17 gram 3.28g 0.44 81.3

Whole wheat + Chach 15.5 17.8 gram 3.88g 0.6 88.7

4. The fiber and essential fatty acids are enhanced by adding Flax seeds (Alsi) to Atta. 57% of fats from Flax seed are Omega3, and 16% as Omega 6. Alternately, Flax seed oil may be used in preparing the dough. For Diabetics Exchange list, it will add to fat exchange. If we add 1 Tablespoon of Flax seed, to one cup of whole wheat flour, the nutrition profile per Roti will be changed as follows:

Fiber Carbohydrates Protein Fat Calories

Whole wheat only 2.9 17 gram 3.28g 0.44 81.3

Whole wheat + Flax Seed 3.5 17.6 gram 3.6g 1.3 92

5. Vitamin E and protein can also be enhanced by nuts such as almonds, hazelnut, or walnuts. For Exchange list, it will add to fat exchange.
Click here for a recipe.

One Dosa

One cup of batter will yield three standard serving size Dosa. The Dosa batter is made with 3 to 4 part short grain rice, and one part Urad.

Nutrition notes:

1. Normally Dosa batter is made from 3 parts short grain white rice, and One part Urad Dal. We can improve on this by replacing White short grain rice with brown long grain rice. It will add B vitamins, and some of the essential fatty acids. The profile will look as follows:

3:1 ratio Carbohydrates Protein Fiber Fats Calories

White Rice Dosa 17 2.3 1.32 .17 80

Brown Rice Dosa 15.7 2.45 1.39 0.54 77.6

2. To reduce, Glycemic load, this time we will change the ratio of rice to Urad as 1:1. Reducing ratio, makes the carbohydrates to decrease and proteins as well as the fiber to increase.

1:1 Ratio Carbohydrates Protein Fiber Fats Calories

White Rice Dosa 15.9 3.13 2 0.22 78.74

Brown Rice Dosa 15 3.23 2.1 0.46 77

3. This time we will add 1 Tablespoon of Flax seed to the one cup of batter (made from 1:1 ratio using brown rice) to make the Dosa and compare to our traditional 3:1 white rice Dosa. Exchange list has to be modified to add Fat. This will significantly enhance fiber, and essential fatty acids. For Diabetics Exchange list, it will add 1/3rd fat exchange, and 1/3rd meat exchange.

Carbohydrates Protein Fiber Fats Calories

White Rice Dosa (3:1) 17 2.3 1.32 .17 80

Brown Rice Dosa(1:1)
+ Flax seed 16 3.86 2.98 1.9 95

One Idli

One cup of batter will yield four standard serving size Idli. The Idli batter is made with 3 to 4 part short grain rice, and one part Urad.

Nutrition notes:

1. The 1:1 ratio will reduce carbohydrates; increase protein, and fiber.
2. Switching to long grain brown rice will reduce Glycemic load, and add B vitamins.
3. Omega 3, and omega 6 fatty acid profile can be enhanced by adding 1 Tablespoons of Flax seeds (Alsi) per cup of batter.

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