Pesarattu (moong dal dosa)

One serving of Pesarattu (moong dal dosa) — 1 pesarattu — comes to 254 kcal, 11.1 g protein, 28.7 g carbs and 10.5 g fat. Scaled to 100 g it works out to 282 kcal and 12.3 g protein, which makes it a moderate protein source for a grain & staple item. That single serving is about 16.9% of a 1,500 kcal day and 12.7% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Pesarattu (moong dal dosa) takes roughly 6,350 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹12 a serving it costs about ₹21.6 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, vegan, eggetarian. It works at breakfast and the evening snack slot. It's a genuinely high-protein choice for its calories and one of the cheaper ways to hit a protein target.

If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.