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Idli Calories, Nutrition and Health Benefits

December 26, 2022
13 min read
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) of idli has 61 kcal. Calories in idli depend on their 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 Calories (kcal)2 Idli Calories (kcal)3 Idli Calories (kcal)4 Idli Calories (kcal)
Small piece (30 grams)61122183244
Medium piece (40 grams)81162244325
Large piece (50 grams)102203305406

Idli nutrition

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. 

Calories in idli sambar

Idli sambar is a popular breakfast dish in South India. It is served along with chutney. One serving of idli sambar typically contains around 190-250 calories depending upon the size and quantity of idli. Download the Hint app now, to track your calories from idli sambar.

Is Idli good for weight loss?

It is a low-calorie recipe that contains a 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 lunch or dinner. Homemade soft idlis 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 affects 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.

Is Idli good for the 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 the 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.

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 varieties

Here are the calorie values of various other types of small-piece idlis. 

Idli AlternativesCalories (kcal) in 1 Small Piece (30 grams)
Green moong dal and vegetable idli44
Foxtail millet idli45
Bajra/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 idli52
Dalia idli53
Rice and 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

Download the Hint app for more information on healthy Idli recipes, calories, and nutrition facts.

Top 5 Healthy Idli Recipes

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

One small piece (30 grams) of rava or sooji idli has 58 kcal. It contains 75% carbohydrates, 14% protein, and 11% fat. Download the HINT app and track your calories.

1. Rava idli calories

One small piece (30 grams) of 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. 

Calories in idli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Rava Idli Serving Size (in grams)1 Rava Idli Calories (kcal)2 Rava Idli Calories (kcal)3Rava Idli Calories (kcal)4 Rava Idli Calories (kcal)
Small piece (30 grams)58116175233
Medium piece (40 grams)78155233311
Large piece (50 grams)97194291388

One small piece (30 grams) of oats and dalia idli has 50 kcal. It contains 74% carbohydrates, 18% protein, and 8% fat. Download the HINT app and track your calories.

2. Oats idli calories

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

Calories in oats idli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Oats Idli Serving Size (in grams)1 Oats Idli Calories (kcal)2 Oats Idli Calories (kcal)3 Oats Idli Calories (kcal)4 Oats Idli Calories (kcal)
Small piece (30 grams)50100150200
Medium piece (40 grams)66133199266
Large piece (50 grams)83166249332

One small piece (30 grams) ragi idli has 52 kcal. It contains 82% carbohydrates, 12% protein, and 6% fat. Download the HINT app and track your calories.

3. Ragi idli calories

One small piece (30 grams) of 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.

Calories in ragi idli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Ragi Idli Serving Size (in grams)1 Ragi Idli Calories (kcal)2 Ragi Idli Calories (kcal)3 Ragi Idli Calories (kcal)4 Ragi Idli Calories (kcal)
Small piece (30 grams)52105157209
Medium piece (40 grams)70140209279
Large piece (50 grams)87174262349

One small piece (30 grams) jowar idli has 63 kcal. It contains 79% carbohydrates, 16% protein, and 5% fat. Download the HINT app and track your calories.

4. Jowar idli calories

One small piece (30 grams) of jowar idli has 63 kcal. It contains 79% carbohydrates, 16% protein, and 5% fat. Jowar idli is a good source of protein, phosphorus, magnesium, copper, thiamin, and pantothenic acid, and an excellent source of dietary fiber, selenium, manganese, and vitamin D. 

Calories in jowar idli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Jowar Idli Serving Size (in grams)1 Jowar Idli Calories (kcal)2 Jowar Idli Calories (kcal)3 Jowar Idli Calories (kcal)4 Jowar Idli Calories (kcal)
Small piece (30 grams)63127190254
Medium piece (40 grams)85196254338
Large piece (50 grams)106211317423

One small piece (30 grams) of foxtail millet idli has 45 kcal. It contains 80% carbohydrates, 16% protein, and 4% fat. Download the HINT app and track your calories.

5. Millet idli calories

One small piece (30 grams) of 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. 

Calories in millet idli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Millet Idli Serving Size (in grams)1 Millet Idli Calories (kcal)2 Millet Idli Calories (kcal)3 Millet Idli Calories (kcal)4 Millet Idli Calories (kcal)
Small piece (30 grams)4589134178
Medium piece (40 grams)59119178237
Large piece (50 grams)74148223297

One small piece (30 grams) of moong dal idli have 44 kcal. It contains 65% carbohydrates, 30% protein, and 5% fat. Download the HINT app and track your calories.

6. Moong dal idli calories

One small piece (30 grams) of moong dal idli have 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, and lutein and an excellent source of protein, beta-carotene, copper, selenium, thiamin, and vitamin D. It is one of the healthiest varieties of idli. Moong dal idli even helps control cholesterol and blood sugar levels.

Calories in moong dal idli depend on their serving size or quantity in grams and recipe. Here is a table of how calories increase with serving size and the number of idlis.

Moong dal Idli Serving Size (in grams)1 Moong dal Idli Calories (kcal)2 Moong dal Idli Calories (kcal)3 Moong dal Idli Calories (kcal)4 Moong dal Idli Calories (kcal)
Small piece (30 grams)4489133177
Medium piece (40 grams)59118177236
Large piece (50 grams)74148221295

References

1. 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.

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