Masala dosa

One serving of Masala dosa — 1 dosa with potato filling — comes to 291 kcal, 5.9 g protein, 35.3 g carbs and 14 g fat. Scaled to 100 g it works out to 162 kcal and 3.3 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 19.4% of a 1,500 kcal day and 14.6% 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 Masala dosa takes roughly 7,275 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 ₹50 a serving it costs about ₹169.5 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, the evening snack slot and dinner.

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.