Idli Calories, Nutrition and Health Benefits

July 29, 2022
Idli Calories, Nutrition and Health Benefits

TLDR

  • One small piece of idli has 61 kcal.
  • Calories in idli depend on serving size and recipe.
  • Eating idli along with healthy fats helps in weight loss and managing diabetes.
  • Always eat idli in moderation as it is high in carbohydrates.

How Many Calories Are In One idli?

One small piece (30 grams) idli has 61 kcal. Calories in an idli depend on its serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Idli Serving Size (in grams)1 Idli (kcal)2 Idli (kcal)3 Idli (kcal)4 Idli (kcal)
Small piece (30 grams)61122183244
Medium piece (40 grams)81162244324
Large piece (50 grams)102203305406

Idli Nutrition Facts

Idli contains 82% carbohydrates, 15% protein, and 3% fat. It is a good source of dietary fiber, protein, phosphorus, magnesium, copper, selenium, manganese, pantothenic acid, and vitamin D.

Download the Hint app to learn the recipe, track your calories and nutrients for Idli.

Is Idli good for weight loss?

It is a low calorie recipe that contains good amount of dietary fiber and protein. Hence eating idli is good for weight loss. Eating idli along with healthy fats makes it a balanced meal. You can eat idli for breakfast or as part of the lunch or dinner.

Homemade soft idli’s are easy to chew and you may tend to overeat them if you are not counting your calories. And such overeating results in excess calorie intake and weight gain.

To learn how calorie intake affects weight loss, read our blog on counting your calories to lose weight.

Is Idli good for diabetes?

Idli contains more than 80% carbohydrates and a high glycemic index of 85 , hence not a good choice for diabetes patients [1]. To lower the glycemic index of idli and avoid a spike in blood sugar, eat it with chutneys containing healthy fats such as sesame, flax seeds, or peanut.

If you are diabetic, subscribe to the Indian diabetic diet instant plan and control your blood glucose levels. Read our blog on the Indian diabetic diet to know more about managing diabetes with diet and maintaining normal blood sugar ranges.

Is Idli good for blood pressure?

The sodium content in Idli is low, and it helps in controlling blood pressure. Hence, idli is a safe choice for individuals with high blood pressure.

Is Idli good for PCOS?

Idli is a good source of fiber, but is high in glycemic index which effects blood sugar levels and insulin resistance. So not a good choice for PCOS.

To learn more about the PCOS diet and treatment, read our blog PCOS.

Is Idli good for thyroid?

Idli is a good source of selenium, an important nutrient essential for the proper functioning of the thyroid gland. Hence, idli should be included in the diet of individuals with hypothyroidism.

Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of we helped Priyanka follow a healthy lifestyle and get rid of her thyroid medication.

Is Idli good for immunity?

Idli contains reasonable amounts of essential nutrients like protein, selenium, vitamin D, manganese, and fiber which helps in boosting immunity. To know how these nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition.

Is Idli good for muscle gain?

Idli is a good source of protein and is low on calories. Hence it is useful for building lean muscles. Having it with a chutney or sambar increases the bioavailability of protein. To include protein-rich foods and improve muscle gain, download the HINT app and go to the recipe section to check for recipes high in protein.

Is Idli good for weight gain?

Idli is low in calories and cannot directly contribute to weight gain. For healthy weight gain, we recommend eating idli with healthy protein recipes such as sambar and chutneys containing healthy fats such as sesame, flax seeds, or peanut.

For more protein-rich sources of foods to be taken along with Idli, you can check the recipes section of the HINT app.

Is Idli good for fat loss?

Idli is low in calories and makes it easy to lose body fat. Including foods high in protein such as pulses, legumes, low-fat dairy products, and egg whites along with idli in breakfast helps in fat loss.

Top 5 Healthy Idli Recipes

There are many healthy and tasty alternatives to Idli. Listed below are the top 5 popular varieties of idli.

Rava Idli Nutrition Facts

1. Rava or Sooji Idli

One small piece (30 grams) rava or sooji idli has 58 kcal. It contains 75% carbohydrates, 14% protein, and 11% fat. Rava or sooji idli is a good source of dietary fiber, copper, selenium, thiamin, and an excellent source of manganese and vitamin D.

Oats Idli Nutrition Facts

2. Oats and dalia Idli

One small piece (30 grams) oats and dalia idli has 50 kcal. It contains 74% carbohydrates, 18% protein, and 8% fat. Oats and dalia idli is a good source of dietary fiber, iron, copper, phosphorus, magnesium, manganese, selenium, thiamin, pantothenic acid, beta carotene, lutein, zeaxanthin and an excellent source of selenium, vitamin K.

Ragi Idli Nutrition Facts

3. Ragi Idli

One small piece (30 grams) ragi idli has 52 kcal. It contains 82% carbohydrates, 12% protein, and 6% fat. Ragi idli is a good source of dietary fiber, protein, calcium, phosphorus, magnesium, copper, selenium, thiamin, and an excellent source of manganese and vitamin D. It helps lower blood cholesterol and control blood sugar levels.

Foxtail Millet Idli Nutrition Facts

4. Foxtail Millet Idli

One small piece (30 grams) foxtail millet idli has 45 kcal. It contains 80% carbohydrates, 16% protein, and 4% fat. Foxtail millet idli is a good source of dietary fiber, copper, selenium, thiamin, and an excellent source of manganese and vitamin D.

Moong Dal and Vegetable Idli Nutrition Facts

5. Green Moong Dal and Vegetable Idli

One small piece (30 grams) moong dal idli has 44 kcal. It contains 65% carbohydrates, 30% protein, and 5% fat.

Moong dal idli is a good source of dietary fiber, potassium, phosphorus, magnesium, thiamin, pantothenic acid, alpha carotene, lutein and an excellent source of protein, beta carotene, copper, selenium, thiamin, and vitamin D. It is one of the healthist varieties of idli. Moong dal idli even helps control cholesterol and blood sugar levels.

Here are the calorie values of various other types of small piece idlis. Download the Hint app for more information on healthy Idli recipes, calories, and nutrition facts.

Idli AlternativesCalories (kcal) in 1 small cup(30 grams)
Green moong dal and vegetable idli44
Foxtail millet idli45
Bajara/pearl millet idli45
Kodo millet idli46
Mixed millet idli46
Vegetable dalia idli46
Barnyard millet idli46
Moong dal and palak idli46
Proso millet idli47
Dal and vegetable idli49
Palak sooji idli49
Oats and dalia idli50
Ragi ildi52
Dalia idli53
Rice moong dal idli53
Carrot idli54
Beetroot idli54
Oats carrot idli57
Oats beetroot idli57
Rava idli58
Paneer vegetable idli58
Ragi oats idli59
Whole wheat idli59
Barley idli60
Idli61
Soy idli63
Jowar idli63
Quinoa idli63
Poha idli65
Vermicelli idli67
Chana dal idli67
Ragi vermicelli idli68
Red rice idli69
Black rice idli72
Soy vegetable idli72
Oats sooji idli73

References: Fiona S Atkinson, Jennie C Brand-Miller, Kaye Foster-Powell, Anette E Buyken, Janina Goletzke, International tables of glycemic index and glycemic load values 2021: a systematic review, The American Journal of Clinical Nutrition, Volume 114, Issue 5, November 2021, Pages 1625–1632, https://doi.org/10.1093/ajcn/nqab233