Thosai
One serving: 1 piece (80 g)
Calories, Glycemic load (GL)
Calories
84 kcal
40 g
Available carbohydrate 14.1 g
Blood sugar
Low to medium impactGL 9 (range 8–11)
Calories
168 kcal
80 g
Available carbohydrate 28.2 g
Blood sugar
Medium to high impactGL 19 (range 16–21)
Calories
252 kcal
120 g
Available carbohydrate 42.2 g
Blood sugar
High impactGL 28 (range 24–32)
Calories
336 kcal
160 g
Available carbohydrate 56.3 g
Blood sugar
High impactGL 37 (range 31–43)
Can people with diabetes eat Thosai?
Yes, one piece is a reasonable choice. Thosai is made from fermented rice and lentil batter. Lab studies measured a medium to high GI, and one piece is a medium to high impact portion. A second piece, or a sweet drink with it, makes it a high-impact meal.
Numbers from Henry et al. 2021, Malaysian Dietary Guidelines 2020, USDA FoodData Central. Method and sources
| Portion | Calories (kcal) | GL | Impact |
|---|---|---|---|
| ½ serving40 g | 84 | 98–11 | Low to medium impact |
| 1 serving80 g | 168 | 1916–21 | Medium to high impact |
| 1½ servings120 g | 252 | 2824–32 | High impact |
| 2 servings160 g | 336 | 3731–43 | High impact |
The range comes from the lowest and highest GI behind this number.
Nutrients
| Nutrient | Amount |
|---|---|
| Energy | 168 kcal |
| Protein | 4.6 g |
| Fat | 3.2 g |
| Saturated fat | 0.5 g |
| Carbohydrate | 29.6 g |
| Fibre | 1.4 g |
| Available carbohydrate | 28.2 g |
| Sugars | 0.2 g |
| Sodium | 247 mg |
Glycemic index (GI)
Measured in 2 lab studies, glucose = 100. We show the median and the lowest to highest result.
Measurements
- GI 76 – Henry et al. 2021, Table 1, row 47: Singapore, 'Rice dosa', GI 76 ± 5 (ref. 29, Tan et al. 2018); test portion 193 g, 50 g available CHO, 19 healthy participants, glucose
- GI 55.8 – Henry et al. 2021, Table 1, row 688: India, 'Dosa', GI 55.80 (ref. 142, Vijayakumar et al. 2017); test portion 120 g, 50 g available CHO, 11 healthy participants, glucose
GI says how fast a food’s carbohydrate raises blood sugar. GL adds how much of it you eat, so it is the better guide for a real portion.
Tips at the stall
- Stop at one piece. Two pieces double the carbohydrate, and the impact becomes high.
- Take plenty of dhal or sambar with it. The lentils and vegetables make the meal more filling.
- Pair it with a drink without sugar, such as teh O kosong or plain water.
Lower-impact swaps
No swaps listed yet for this dish.
Method and sources
Nutrients are added up from the recipe below, using USDA FoodData Central values for each ingredient.
| Ingredient | Grams | Available carbs (g) | GI | Nutrient data |
|---|---|---|---|---|
| Dosa, plain (as sold) | 80 | 28.2 | – | FDC 2708347 |
Sources
- Henry et al. 2021. Henry CJ, Quek RYC, Kaur B, Shyam S, Singh HKG. A glycaemic index compendium of non-western foods. Nutr Diabetes. 2021;11(1):2. doi:10.1038/s41387-020-00145-w. Licence: CC BY 4.0; .
GI values from Henry et al. 2021, licensed under CC BY 4.0. We rounded them and, where there are several, show the median and range.
- Malaysian Dietary Guidelines 2020. National Coordinating Committee on Food and Nutrition (NCCFN). Malaysian Dietary Guidelines 2020. Ministry of Health Malaysia; 2021. ISBN 978-967-19598-2-4. hq.moh.gov.my. Licence: Cited as fact; .
- USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. fdc.nal.usda.gov. Licence: CC0 1.0; .
Medical disclaimer
Educational information only, not medical advice. The numbers are for a typical serving and vary with the recipe, the portion and the person. If you have diabetes or prediabetes, or take medicine for blood sugar, talk to your doctor or dietitian before changing what you eat.
Checked by Bruno Braga (editor) on . Not yet reviewed by a dietitian.