-
Prep Time20 min
-
Cook Time20 min
-
Serving1
-
View
This meal of ragi dosa for weight loss provides nearly 275 kcal and almost 40% of the day’s fibre for a woman. Despite being low in calories, this ragi dosa has a good number of vitamins and minerals. Let’s see how to make this low-calorie ragi dosa recipe.
Highlights of ragi dosa for weight loss
From the nutritional viewpoint, this ragi dosa is considerably rich in macro and micronutrients because of finger millet, bottle gourd, and the spices used. This ragi dosa has a higher nutrient density than those made with other cereal grains such as rice.
- Specifically, the finger millet is the richest source of Calcium than other staples. This ragi dosa brings richness in Calcium.
- For those with calcium deficiency & gluten or lactose intolerance, ragi dosa will be an excellent addition to their diet.
- Ragi dosa meal consisting of 3 ragi dosa gives women around 10 grams fibre equivalent to 40% of DRI. Eating high fibre food is healthy for your gut. A high fibre diet gives us satiety, resulting in less eating, thus aiding in weight loss.
- Children, pregnant and lactating women who need high Calcium can benefit from this ragi dosa. The body needs Calcium in relatively large quantities.
- Post-menopausal women, older adults at the risk of osteoporosis can improve calcium and protein intake with this ragi dosa meal.
- Ragi dosa is also rich in iron. People with low hemoglobin may have this ragi dosa for increasing blood hemoglobin.
Nutrition in ragi dosa
- This ragi dosa contains lysine and methionine, the essential amino acids necessary in human health and growth. These essential amino acids are less found in other plant foods.
- The recipe of ragi dosa also contains polyunsaturated fatty acids that facilitate the central nervous system development.
- Ragi dosa also contains both water-soluble and fatsoluble vitamins B1, B2. B62 and vitamin E.
- The potassium content of this ragi dosa meal is around 778 mg which is very good. Those suffering from high blood pressure may benefit from high potassium content in the ragi dosa for weight loss.
- In addition, various antioxidant minerals such as chromium, selenium, and zinc provide many antioxidant benefits and strengthen the immune system.&
Read more weight loss recipes
Ingredients
Ingredients of ragi dosa for weight lossragi dosa for weight loss
Nutrition
Ragi dosa for weight loss nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 ragi dosa for weight loss
Calories in ragi dosa for weight loss
a. Calories in ragi dosa for weight loss are 275.15 kCal; as much as 13.76 % of male DRI of 2000 kCal. Therefore, it can attain 18.34 % of female DRI of 1500 kCal.
b. Protein forms 17.05 % of the calories
c. Carbs form 61.80 % of the calories in ragi dosa for weight loss.
d. Fats form 18.81 % of the calories.
Macros in ragi dosa for weight loss
a. Protein in ragi dosa for weight loss – 11.73 gm, particularly 15.64 % of male DRI of 75 gm. Further, it can complete 20.85 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in ragi dosa for weight loss – 42.51 gm, therefore, is 15.46 % of male DRI of 275 gm. Therefore, it can achieve 20.61 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in ragi dosa for weight loss – 5.75 gm, notably 8.62 % of male DRI of 66.67 gm. As a result, a woman gets 11.50 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in ragi dosa for weight loss – 9.99 gm, thus is, 26.29 % of male DRI of 38 gm. Consequently, females get 39.96 % of female DRI of 25 gm.
e. Soluble Fibre – 1.92 gm, particularly 19.20 % of male DRI of 10 gm. Consequently, females will get as much as 19.47 % of female DRI of 9.86 gm.
f. Total Free Sugar – 2.67 gm, which is not only 4.45 % of male DRI of 60 gm but also 5.34 % of female DRI of 50 gm.
Vitamins in ragi dosa for weight loss
a. Vitamin A – 125.79 mcg, as much as 13.98 % of male DRI of 900 mcg. Furthermore, women can get as much as 17.97 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.29 mg, particularly 24.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 26.36 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.43 mg, notably 8.94 % of male DRI of 16 mg and 10.21 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.21 mg, thus is, 16.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 3.23 mcg, therefore, is 10.77 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 82.28 mcg, as much as 20.57 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 11.94 mg, therefore, is 13.27 % of male DRI of 90 mg. Further, it is 15.92 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 16.5 mcg, notably 330.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.29 mg, thus is, 1.93 % of DRI of 15 mg for males and females.
l. Vitamin K – 39.31 mcg, as much as 32.76 % of male DRI of 120 mcg and 43.68 % of female DRI of 90 mcg.
Minerals in ragi dosa for weight loss
a. Calcium – 202.38 mg, particularly 20.24 % of DRI of 1000 mg for males and females.
b. Phosphorus – 249.87 mg, therefore, is 35.70 % of DRI of 700 mg for males and females.
c. Iron – 4.65 mg, notably 58.13 % of male DRI of 8 mg and 25.83 % of female DRI of 18 mg.
d. Magnesium – 129.85 mg, thus is, 32.46 % of male DRI of 400 mg and 41.89 % of female DRI of 310 mg.
e. Copper – 648.9 mcg, as much as 72.10 % of DRI of 900 mcg for males and females.
f. Manganese – 1.7 mg, particularly 73.91 % of male DRI of 2.3 mg and 94.44 % of female DRI of 1.8 mg.
g. Molybdenum – 0.06 mcg, therefore, is 0.13 % of DRI of 45 mcg for males and females.
h. Zinc – 2.12 mg, notably 19.27 % of male DRI of 11 mg. At the same time, women get 26.50 % of female DRI of 8 mg.
i. Chromium – 20.28 mcg, thus is, 57.94 % of male DRI of 35 mcg. Besides, women too get 81.12 % of female DRI of 25 mcg.
j. Selenium – 21.66 mcg, as much as 39.38 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 778.53 mg, as much as 16.56 % of DRI of 4700 mg for males and females.
m. Sodium – 13.24 mg, particularly 0.88 % of DRI of 1500 mg for males and females.
n. Omega 3 – 109.31 mg, therefore, is 18.22 % of DRI of 600 mg for males and females,
o. Omega 6 – 1738.38 mg, not only 289.73 % of DRI of 600 mg for males and females.
Disclaimer
Values of RDI are for a healthy adult aged between 19 to 50 years; energy requirements may change as per gender, age and physical activities. Nutritional values of ragi dosa for weight loss are approximate and may have variance. The nutritional value does not include calories and nutrition from curd or chutney.
Directions
Let us start preparing ragi dosa for weight loss. Take 30 gm moong dal.
Wash it 2 - 3 times.
Now add it to a bowl, add water and cook for 10 min on medium flame. Alternatively, you can pressure cook the green gram too.
Take a chopper, add onion, coriander leaves, green chilli, garlic cloves and chop it finely.
Now take a bowl to add 30 gm ragi flour.
Add grated bottle gourd.
All chopped vegetables, cooked mung dal, and spices like turmeric powder and salt, add tiny sesame seeds.
Mix well.
Keep it aside for 10 min.
Now grease the tawa with little oil.
Divide this batter into three parts.
Spread the dough on the tawa.
Cook both sides.
Our healthy ragi dosa for weight loss is ready to serve. We can have three instant ragi dosa with 100 gm curd.
Leave a Review