Paneer Dosa Calories & Nutrition (पनीर डोसा)

Paneer Dosa has 486 calories per 1 dosa (243 kcal per 100 g)

South Indian Health Rating: 7/10 Best time: Breakfast
486 kcal

Paneer Dosa Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Paneer Dosa broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 243 kcal 10.3 g 29.8 g 8.9 g
1 dosa standard 200 g 486 kcal 20.6 g 59.5 g 17.7 g
2 dosas 400 g 972 kcal 41.2 g 119 g 35.4 g
3 dosas 600 g 1458 kcal 61.8 g 178.5 g 53.1 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Paneer Dosa to your thali See the total calories of your whole meal.
Nutrition Facts — Paneer Dosa (per 1 dosa)
Nutrient Per serving Per 100 g % DV*
Calories 486 kcal 243 kcal 24%
Protein 20.6 g 10.3 g 41%
Carbohydrates 59.5 g 29.8 g 20%
Fat 17.7 g 8.9 g 27%
Fiber 6.2 g 3.1 g 25%
Sugar 9.6 g 4.8 g 19%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 20.6 g · 17%
Carbs 59.5 g · 50%
Fat 17.7 g · 33%
Burn it off

Minutes of activity to burn 486 kcal (70 kg adult):

Brisk walking 104 min
Cycling 69 min
Running 52 min
Yoga 139 min

Is Paneer Dosa good for weight loss?

Yes, in controlled portions

Paneer Dosa carries roughly 243 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10.3 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 3.1 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Paneer Dosa good for muscle gain?

Useful as a supporting food

Paneer Dosa provides about 10.3 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 4.2 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Paneer Dosa

Watch the portion and the amount of oil used. Pair with a protein source and vegetables for a balanced meal.

About Paneer Dosa

A dosa filled with a spiced paneer stuffing.

Frequently asked questions about Paneer Dosa

1 dosa paneer dosa (200 g) contains approximately 486 calories, along with 20.6 g protein, 59.5 g carbohydrates and 17.7 g fat.

1 paneer dosa (200 g) mein lagbhag 486 calorie aur 20.6 g protein hota hai. Isme 59.5 g carbs aur 17.7 g fat bhi hota hai.

1 पनीर डोसा (200 ग्राम) में लगभग 486 कैलोरी और 20.6 ग्राम प्रोटीन होता है। इसमें 59.5 ग्राम कार्बोहाइड्रेट और 17.7 ग्राम फैट भी होता है।

100 g of Paneer Dosa contains about 243 calories, 10.3 g protein, 29.8 g carbs and 8.9 g fat.

2 dosas works out to roughly 972 calories and 41.2 g of protein in total.

Yes, in controlled portions. Paneer Dosa carries roughly 243 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10.3 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 3.1 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Paneer Dosa contains about 10.3 g of protein per 100 g, which is considered moderate for Indian foods.

Paneer Dosa provides roughly 29.8 g of carbohydrates and 4.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Paneer Dosa is best eaten at breakfast.

For a 70 kg adult, burning the roughly 486 calories in 1 dosa paneer dosa takes brisk walking for about 104 minutes, or cycling for about 69 minutes, or running for about 52 minutes, or yoga for about 139 minutes.

Compare Paneer Dosa with other foods

Paneer Dosa vs Masala Dosa Paneer Dosa vs Dosa Paneer Dosa vs Idli Paneer Dosa vs Sambar Paneer Dosa vs Coconut Chutney

Similar foods in South Indian

Masala Dosa

329 kcal

Dosa

120 kcal

Idli

130 kcal

Sambar

145 kcal

Coconut Chutney

80 kcal

Rava Idli

103 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.