Plain dosa vs poha: calories and protein compared
Short answer: for fat loss pick plain dosa; for muscle gain poha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Plain dosa | Poha |
|---|---|---|
| Serving | 1 dosa | 1 plate |
| Calories | 271 kcal | 274 kcal |
| Protein | 8 g | 6 g |
| Carbs | 47 g | 42 g |
| Fat | 6 g | 9 g |
| Protein per 100 kcal | 2.8 g | 2.1 g |
| Calories from fat | 19% | 31% |
What the numbers say
- Calories are close: 271 vs 274 kcal a serving.
- Plain dosa has more protein: 8 g vs 6 g.
- For protein per calorie, plain dosa wins with 2.8 g per 100 kcal.
Which to pick
- Losing fat: Plain dosa, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Poha, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.