World Dosa Day 2026: Healthy breakfast or hidden carbs? Mumbai experts weigh in

World Dosa Day is being observed on March 3. Photo Courtesy; Pixabay

Mumbaikars love their South Indian food and don't think twice about enjoying delicacies such as dosa, idli and medu vada among other dishes because it is not only quick to eat, but also filling and ideal for life on the move.

While the city has boasted of Matunga which houses some of the most popular South Indian restaurants, there's a change simmering in Bandra, which has made people fall in love with dosa all over again, and even reignite the flame for the delicacy for many, at a time when Rameshwaram Café is opening in Churchgate, any day now.

Coincidentally, World Dosa Day is observed on March 3 every year, to celebrate the dish. While you don't need to give dosa lovers a reason to enjoy the simple yet delicious dish, it reminds us about the variety that Indian food provides from the north to south India. There is a growing interest among people to eat healthy, and that makes us question if the dosa is healthy or not?

Amreen Sheikh, who is the chief dietician at KIMS Hospitals in Thane explains, "Dosa can be considered a comfort food, but it's also a healthy choice if it's made and consumed in the right manner. The fermented component of dosa makes it a good option for people of all age groups."

Ahead of World Dosa Day, mid-day spoke to Sheikh, and Fauziya Ansari, who is the dietitian at Apollo Spectra in Tardeo, to highlight lesser-known aspects of consuming the South Indian dish. They not only highlight its nutrition content but also bust myths to help people understand the food they eat better.

Are dosas healthy? What are their benefits? Does it differ by gender?

Sheikh: Yes, dosas can be a healthy meal. They are light on the stomach, easy to digest, and provide steady energy. The fermentation process enhances the gut and the body's ability to absorb nutrients. Both men and women will benefit equally. Women may derive extra benefit if dosas are eaten with iron-rich fillings such as spinach or lentils, while men may derive benefit from the sustained release of energy.

Ansari: Dosas can be a healthy option when made traditionally using fermented rice and urad dal batter. The fermentation process can help to improve digestion supports gut health. They provide energy from complex carbohydrates and plant-based protein, and when paired with sambar, they tend to add fibre and iron to the meal. The health benefits are the same for men and women. Dosa helps to maintain good energy levels and digestion. However, portion size and the type of fillings used, such as ghee, butter, paneer, or cheese should be adjusted based on individual health needs and fitness goals.

What are dosas made of, and what is their nutritional value?

Sheikh: Traditional dosa batter is made from rice and urad dal. Rice provides carbohydrates for energy, while urad dal adds protein, iron, and some fibre. Fermentation increases vitamin B levels and improves digestion. One plain dosa gives energy, small amounts of protein, and minimal fat if cooked with limited oil.

Ansari: A traditional dosa is made from fermented rice and urad dal (black gram) batter, sometimes with a little salt and fenugreek. It contains carbohydrates for energy, moderate plant-based protein, small amounts of fibre, and B vitamins because of the fermentation. When served with sambar and chutney, it also adds protein, iron, calcium, healthy fats, and additional fibre, making it a more balanced meal. Have chutney in small quantities and sambar in large quantities.

Is fermented food stale? What are common myths about dosa?

Sheikh: Fermented food is not stale; it is biologically active and healthy. Fermentation promotes the growth of healthy bacteria, which is healthy for the stomach. The next myth is that dosa leads to weight gain. Weight gain is more dependent on the quantity and excess oil or butter, not the dosa. Plain dosa with proper meals can be included in a healthy diet.

Ansari: Here are some myths and the reality:

Myth 1: Fermented food equals to stale or spoiled food
Fact: It is important to know that fermentation improves digestion and aids in nutrient absorption. Dosa batter ferments safely and carries gut-friendly bacteria. Hence, it is not stale food and will not cause any health issues.

Myth 2: Dosas are unhealthy as they are loaded with rice
Fact: While dosas contain rice, they are also balanced with protein-rich urad dal. This combination can help the person to stay energised, ease digestion, and feel lighter. So, dosa is not an unhealthy option.

Myth 3: Dosas mean weight gain
Fact: Understand that plain dosas contains low amount of fat. Weight gain is seen when excessive ghee, butter, cheese, or heavy fillings are used while preparing the dosa. Portion control and healthy additions such as paneer, vegetables make dosas a nutritious option without harming your waistline.

How many dosas are to be consumed, and what should one remember?

Sheikh: Eating 1-2 medium dosas in a meal are acceptable for most adults. Having dosa with protein-rich sambar and fibre-rich chutney makes it a balanced meal.

Ansari: Usually 1-2 medium-sized plain dosas can be eaten at one time by a person. Don't literally go overboard on the dosas. Opt for plain or lightly prepared dosas instead of Chinese, butter- or cheese-loaded versions, and pair them with sambar for added protein and fibre. Refrain from using excessive oil and ghee in the dosa, as that can increase the calorie count. The dosa should include vegetables like onion, tomato, green peas, capsicum, carrot, and beetroot to make it healthier for consumption.

Who should limit or avoid dosa? Are there disadvantages?

Sheikh: People with uncontrolled diabetes should watch portion size, as dosa contains carbohydrates. Those sensitive to fermented foods may notice acidity. The main concern is excess oil, butter, or heavy fillings, which increase calorie load.

Ansari: People with obesity, or those on very low-carb diets should limit regular rice-based dosas. This is because they are high in carbohydrates and can raise blood sugar. People with kidney problems should monitor portion sizes because of the potassium and protein intake from dal-based batter and sambar. Eat dosa once a month without adding excessive oil, butter, or heavy fillings, which can add extra calories and impact well-being.

How can dosas be made healthier and more interesting?

Sheikh: Using millet, oats, or ragi in the dough will increase the fibre and mineral levels. Adding stuffing like paneer, sprouts, or vegetables will enhance the protein and nutritional value. Preparing it in a non-stick pan with less oil will keep it light and retain the taste.

Ansari: Now, people are into healthy eating and look for different variations and combinations. Dosas can be made more nutritious and interesting by choosing healthier grains and adding vegetables or protein-rich fillings. So, when it comes to interesting recipes, Ragi Vegetable Dosa can be prepared by mixing ragi flour with fermented urad dal batter, adding grated carrots, chopped spinach, onions, and even a little jeera. Spread it thin on a hot pan with minimal oil and serve with sambar. It's tasty, and this version is rich in calcium, fibre, and iron, making it ideal for better digestion and sustained energy.

The other one is Moong Dal Protein Dosa. It can be made by soaking and grinding yellow moong dal with ginger, green chilli, and a pinch of turmeric. This batter does not require long fermentation and is high in plant-based protein. Cook it with very little oil and fill it with sautéed vegetables like carrots, onions, or paneer for a balanced, wholesome meal that supports muscle health and keeps you full longer.

Don't forget to try out oats and Spinach Dosa. It can be prepared by blending oats powder with a little rice flour, curd, chopped spinach, and spices to form a smooth batter. Cook it with minimal oil. It keeps your stomach full longer time and helps avoid weight gain.