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Idli Calories

One of the most popular cuisines from South India is idli. The famous South Indian dish idli has become very famous due to its highly nutritious content as well as its delightful flavor. We will examine the nutritional profile of idli and discuss the health advantages of this traditional food as we dig into the realm of idli calories in this extensive guide.

Made from fermented rice and dal batter, it resembles a light and fluffy cake. The calories in the idli are the finest part of this dish. It’s an ideal breakfast choice because of its low-calorie content. Because of its high protein and fiber content, it also prolongs your feeling of fullness. Generally, Idli tastes bland. Therefore, it has to be served with traditional dishes like chutney, sambar, or mulagapudi.

Idli Calories

One Idli Calories

30 grams of idli is a tiny portion with 61 kcal. The amount of calories in idli is determined by the recipe, serving size, and quantity in grams. This table shows how the number of idlis and serving size affect the number of calories.

Idli Serving Size (in grams)

1 Idli Calories (kcal)

2 Idli Calories (kcal)

3 Idli Calories (kcal)

4 Idli Calories (kcal)

Small piece (30 grams)





Medium piece (40 grams)





Large piece (50 grams)





Idli Calories in Different Quantities

You should be able to determine how many calories various amounts of idli contain from the table below.

Idli quantity

Calories (approx)

1- Idli

50-70 calories

2- Idli

140 calories

3- Idli

210 calories

4- Idli

280 calories

Idli Sambar-

200-300 calories

Also, read => Samosa Calories

Idli Nutrition

Idli provides a wealth of nutrients that are vital for general health in addition to calories. The act of fermentation not only improves flavor but also makes nutrients more bioavailable. We’ll examine the vitamins, minerals, and antioxidants included in idli and talk about how they can support overall health. Idli has roughly 191 calories per 100 grams or about 70 calories per idli. Due to their high carbohydrate content, idlis are a great food source for giving the body energy throughout the day. Please refer to the table below for more clarity.

Total Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat









Total Carbohydrates


Dietary Fibre




Vitamin C

0.2% of the daily requirement


0.8% of the daily requirement


3.3% of the daily requirement

Total Idli Calories (weighing 39g)

58 kcal

Health Benefits of Eating Idli

Idli has established itself as a nutritious breakfast choice, especially among fitness and health fanatics. Here are a few health advantages of idli.

1. Helps with weight control

Idli is the best alternative for breakfast and lunch because of its low-calorie content. Additionally, it keeps you full, preventing overindulgence in meals and the temptation to nibble on junk food.

2. Good for the Digestive System

Idli sambar is a hearty dish, yet it’s neither fatty, heavy, nor oily. It is easily digested because of its light composition and the fermentation process of the batter. The fermentation process uses yeast and bacteria that are beneficial to your body’s digestive system.

3. Rich in Nutrients and Fiber

Proteins, amino acids, enzymes, and carbs are abundant in idli. As was already noted, idli is easy to digest due to its high fiber content.

4. Controls carbohydrates

Enough proteins and carbohydrates are included in Idli Sambar to sustain your energy levels throughout the day. To aid in the easier burning of carbohydrates, you might also think about eating idli with grape or orange juice. It also keeps harmful cholesterol out of your system.

Adverse Effects of Eating Idli

  • When taken insufficiently, excessively, or against medical advice, some foods can be dangerous. For Idlis, the same holds. Thus, these are the drawbacks of consuming idlis in particular situations.
  • Fried idlis are high in fat and carbohydrates, so they might not be the healthiest option for those trying to lose weight or on a diet.
  • Eating too many idlis in one sitting could cause indigestion because they barely contain any fiber.
  • Eating too many refined carbohydrates in one sitting could result in rapid weight gain if the amount consumed exceeds your daily calorie limit.
  • People who are allergic to gluten, yeast, or rice should not eat idlis.

Also, read => Samosa Calories


To sum up, realizing the calories in idli is just the first step towards enjoying the many health advantages of this well-liked food. As we’ve seen, idli is a nutrient-dense food that may complement a healthy, well-balanced diet. It’s more than just a low-calorie choice. Idli is a dish that should be on your plate because of its delicious taste and nutritious value, regardless of whether you’re a fitness enthusiast or someone who enjoys trying out different cuisines.


Ques: How many calories are there in idlis?

Ans: One 39-gram idli contains 58 calories in total. You can therefore choose to have 3 idli calories (174 kcal) or 4 idli calories (232 kcal) in a single meal. Protein makes up 12% of these calories, carbs make up 81%, and fat makes up 7%.

Ques: How many calories are there in multi-grain idli?

Ans: 33 calories are contained in one healthy, multi-grain, multi-flour idli. Proteins makeup six calories, carbs twenty-five calories, and fat, two calories, make up the remaining calories.

Ques: Can I eat idli for weight loss?

Ans: Yes, when trying to lose weight, Idli might be a great breakfast option. It’s a satisfying and healthy choice that will keep you full until lunch because of its low-calorie and high-protein content.

Ques: Is Rava idli high in calories?

Ans: There are 35 calories in one 35-gram Quick Rava Idli. Carbohydrates make up twenty-five calories, proteins four calories, and fat six calories, the remaining calories. About 2 percent of the daily caloric needs of an average adult diet consisting of 2,000 calories are met by one Quick Rava Idli.

Ques: Which is better, chapati or idli?

Ans: It all depends on how you were raised and what foods you eat. In their daily diet, most South Indians will choose idli over chapati. Additionally, Chapati will be preferred over Idli among North Indians. Each has a distinct flavor profile, and the side dishes will vary as well.

Ques: What happens if we eat idli daily?

Ans: Strong immune systems, heart health, cognitive health, happier moods, and even weight loss are all influenced by gut health. Lactic acid, which is also included in idli, modifies the PH balance of the stomach and promotes gut health throughout a long, healthy life.


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