Dosa vs Veg Stew

Per 100 g, Dosa has 150 kcal and 4.4 g protein, while Veg Stew has 145 kcal and 7 g protein.

Dosa

150
kcal per 100 g
4.4 g protein

Veg Stew

145
kcal per 100 g
7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dosa Veg Stew Difference
Calories Fewer calories for the same weight 150 kcal 145 kcal about the same
Protein More protein helps with fullness and muscle 4.4 g 7 g better 37%
Carbs Lower carbs suits low-carb and diabetic diets 22.5 g 10.2 g better 55%
Fat Lower fat means lower calorie density 4.8 g better 8.4 g 43%
Fiber More fibre improves fullness and digestion 1 g 3.1 g better 68%
Sugar Less sugar means a gentler blood-sugar response 0.6 g better 4.9 g 88%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Dosa and Veg Stew land within a few percent of each other on calories (150 vs 145 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Veg Stew carries more fibre.

Which is better for muscle gain?

Veg Stew

Veg Stew is the stronger protein source, with 7 g per 100 g against 4.4 g for Dosa. To match that from Dosa you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dosa vs Veg Stew — common questions

Dosa has more calories — about 150 kcal per 100 g compared with 145 kcal for Veg Stew.

Veg Stew has more protein — 7 g per 100 g against 4.4 g for Dosa.

Dosa and Veg Stew land within a few percent of each other on calories (150 vs 145 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Veg Stew carries more fibre.

Veg Stew is the stronger protein source, with 7 g per 100 g against 4.4 g for Dosa. To match that from Dosa you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 295 kcal and 11.4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Dosa has 150 kcal and 4.4 g protein, while Veg Stew has 145 kcal and 7 g protein.
Full Dosa nutrition & serving sizes
Full Veg Stew nutrition & serving sizes

Other comparisons

Dosa vs Masala Dosa Dosa vs Idli Dosa vs Sambar Dosa vs Coconut Chutney Dosa vs Rava Idli

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.