Idli Calories, Nutrition and Health Benefits

Written by Asfia Fatima, Chief Dietitian at Clearcals

TL;DR

• One small piece (30 gams) of idlis has 61 kcal.
• Calories in idlis vary based on serving size and recipe.
• Eating idlis with healthy fats can aid in weight loss and managing diabetes.
• While idli is a low-calorie food, it is high in carbohydrates, so moderation is key.
• Track your idli consumption and other meals easily using the Hint app.

How Many Calories Are In One Idli?

One small piece (30 grams) of idli has 61 kcal. Calories in idlis 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.

To keep track of your idli intake and other meals, download the Hint app. With its intuitive tracking system, you can log not just calories but 31 essential nutrients as well, helping you make healthier choices throughout the day.

Watch: How to Track Idli Calories on the Hint App

Idli Nutrition

Idli is a nutrient-dense food, composed of 82% carbohydrates, 15% protein, and 3% fat. It’s a good source of dietary fiber, protein, phosphorus, magnesium, copper, selenium, manganese, pantothenic acid, and vitamin D.

The Hint Pro subscription allows you to get personalized nutrient goals, helping you manage your daily intake of carbohydrates, proteins, and other essential nutrients more effectively.

Protein in Idli

Although idli is primarily a carbohydrate-rich food, they still provide a modest amount of protein, essential for muscle repair and overall body function. One small idli contains approximately 2.3 grams of protein.

Here is a table of how the protein in idlis increases with serving size and the number of idlis.

For those focused on muscle gain or maintaining lean muscle, pairing idlis with protein-rich accompaniments such as sambar or peanut chutney increases the bioavailability of protein.

The Hint app makes tracking your protein intake easy and ensures you're hitting your daily protein goals.

Idli Carbs

Given that idli is made from fermented rice and lentil batter, it is predominantly composed of carbohydrates. With around 82% of its calories coming from carbs, idli is a quick source of energy.

However, for individuals managing conditions like diabetes or PCOS, this high carbohydrate content can be challenging.

Hint Pro offers personalized tracking for specific health conditions, helping users maintain balanced meals and avoid carbohydrate overload.

Calories in Idli Sambar

Idlis served with sambar are a popular and nutritious breakfast option in South India. Depending on the size and quantity of idlis, a typical serving of idli sambar contains between 190 to 250 calories.

To get a more accurate picture of your total calorie intake, the Hint app allows you to track each component of your meal, ensuring you stay within your daily calorie goals.

Idli Calories Depend on Ingredients and Water Ratio

The calories and nutritional profile of idlis can vary significantly depending on the recipe and the ingredients used. While idlis are often considered light and healthy, their exact calorie content is influenced by:

• The rice-to-urad dal ratio in the batter
• The quantity of water added during grinding and fermentation
• Whether poha, sabudana, or methi seeds are added
• The size and number of idlis served per portion

For example, using more urad dal increases protein and calorie density. On the other hand, idlis made with ragi, oats, or millets have a different nutritional composition compared to traditional rice-based ones.

Also, the amount of water affects the final weight and calorie density per idli — thinner batters can yield lighter idlis with slightly lower calorie density per 100 grams.

**Want to know how many calories are in your homemade idlis?**
Download the Hint app and use the “Create Your Recipe” feature to input ingredients, adjust quantities, and instantly get a personalized calorie and nutrition breakdown.

For more Indian food insights, check out our Indian Food Calorie Calculator blog.

Idli Benefits

Idli is a highly versatile food that offers multiple health benefits:

• Low in Calories: Being a low-calorie food, idlis are ideal for those looking to maintain or lose weight.
• Rich in Nutrients: It contains essential nutrients like fiber, phosphorus, and vitamin D.
• Easy to Digest: Its fermentation process improves digestibility and gut health.
• Boosts Immunity: Idlis’ nutrient profile includes selenium, protein, and vitamin D, all of which are essential for a strong immune system.

Whether you're aiming to lose weight, manage diabetes, or simply eat healthier, you can use the Hint app to track your idli intake and ensure you're getting the most out of this nutritious food.

Frequently Asked Questions (FAQs)

Is idli better than chapati?

It depends on your health goals. Idlis are steamed and light, making them easy to digest and ideal for breakfast or post-illness recovery. They are lower in fat and contain a mix of carbs and a small amount of protein from rice and urad dal.

Chapatis, on the other hand, are made from whole wheat and are richer in fiber and complex carbohydrates, which provide longer-lasting energy and better blood sugar control.

If you're looking for high fiber and slower digestion, chapatis may be better. For a light, low-fat meal, idlis are a great choice.

Can I eat idli every day?

Yes, you can eat idli every day, especially when paired with nutritious sides like sambar, chutney, or vegetable curry. Idlis are steamed and low in oil, making them one of the healthiest Indian breakfast options.

To keep it balanced:

• Add vegetables to the batter
• Rotate with other grains like ragi or oats idli
• Pair with protein-rich sides like dal or peanut chutney

Daily variety in grains and sides helps prevent nutrient gaps and supports better gut health.

What are the disadvantages of idli?

While idlis are generally healthy, here are a few potential drawbacks:

• Low in fiber and protein if made only with white rice and urad dal
• May cause blood sugar spikes in diabetics if consumed in large quantities
• Store-bought or ready-made idlis may contain preservatives or additives
• Eating plain idlis without sides may not be filling enough for active individuals

To avoid these issues, make homemade idlis using balanced ingredients and pair them with fiber- and protein-rich accompaniments.

Is Idli Healthy?

Yes, idlis can be considered a healthy food when eaten in moderation. It is low in fat and packed with essential vitamins and minerals, making it an excellent option for those looking to maintain a balanced diet.

However, because idlis are high in carbohydrates, pairing them with healthy fats like peanut or sesame chutney can help balance their macronutrient profile, making them even more nutritious.

For those with health concerns such as diabetes, Hint Premium offers consultations with qualified dietitians who can provide personalized advice on how to include idlis in a balanced diet.

Is Idli good for weight loss?

Idli is a low-calorie food that is high in dietary fiber and protein, both of which support weight loss.

Eating idlis with healthy fats, such as those found in peanut or flaxseed chutneys, can make it a more balanced meal. However, overeating idlis can lead to excess calorie intake. With the Hint app, you can track your calories to ensure you stay on track with your weight loss goals.

To learn more about how calorie intake affects weight loss, check out our blog on Counting Calories for Weight Loss, accessible directly through the Hint app.

Is Idli good for diabetes?

While idli has a high glycemic index (GI) of 85, which can spike blood sugar levels, pairing it with healthy fats like sesame or peanut chutneys can help lower their GI.

For those managing diabetes, Hint Pro offers a personalized Indian Diabetic Diet plan to help control blood sugar levels.

You can also use the Hint app to track your carbohydrate intake and manage your daily meals more effectively.

Is Idli good for blood pressure?

Idlis are naturally low in sodium, making them a safe choice for individuals with high blood pressure. The fermentation process involved in making idlis also aids digestion and promotes gut health.

You can track your sodium intake using the Hint app, ensuring you meet your dietary goals while managing your blood pressure.

Is Idli good for PCOS?

Although idli is a good source of fiber, their high carbohydrate content can affect insulin resistance, making it a less ideal option for those with PCOS.

To learn more about managing PCOS through diet, Hint Pro offers personalized tracking and meal plans specifically designed for those with PCOS.

Is Idli good for the thyroid?

Idli is a good source of selenium, an essential nutrient for thyroid function. Including idli in your diet can support thyroid health, especially when consumed with nutrient-dense chutneys or sambar.

Through Hint Premium, you can consult expert dietitians who can tailor your diet to meet your thyroid needs. 

Is Idli good for immunity?

Idlis contain several essential nutrients, including protein, selenium, vitamin D, and fiber, which contribute to a strong immune system. To learn more about how these nutrients boost immunity, read our blog on Supporting Your Immunity Through Nutrition.

The Hint app makes it easy to monitor your intake of immune-boosting nutrients.

Is Idli good for muscle gain?

Idlis are low in calories but contain a decent amount of protein, making it useful for building lean muscle when paired with protein-rich accompaniments like sambar.

The Hint app offers a range of protein-rich recipes, and you can use Hint Pro to track your protein intake, ensuring you meet your muscle gain goals.

Is Idli good for weight gain?

Although idlis are low in calories, pairing them with protein-rich foods like sambar or chutneys made from sesame, flaxseeds, or peanuts can contribute to healthy weight gain.

The Hint app allows you to explore protein-rich recipes and track your nutrient intake for optimal weight gain.

Is Idli good for fat loss?

Idlis are naturally low in calories, making them a good option for those looking to lose body fat. Adding high-protein foods like egg whites, pulses, or legumes to your meal plan can enhance fat loss.

With Hint Pro, you can set personalized goals and track your fat and protein intake, helping you achieve your fat loss targets.

Idli varieties

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

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.

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.

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 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.

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.

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.

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.

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.

6. Moong dal idli calories

One small piece (30 grams) of 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, 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.

Final Thoughts

Idli is a versatile and nutritious dish that offers a variety of health benefits.

Whether you're aiming for weight loss, muscle gain, or simply seeking to maintain a balanced diet, idli can fit into your meal plan when consumed in moderation.

By pairing idli with healthy sides like sambar or chutneys rich in protein and healthy fats, you can create a balanced and satisfying meal.

For those managing health conditions like diabetes, PCOS, or thyroid disorders, idli can still be included in your diet with the right modifications.

The Hint app offers personalized tracking and meal suggestions to help you meet your health goals, while Hint Pro and Hint Premium provide access to tailored diet plans and expert consultations.

Incorporating idli into a balanced diet can offer a delicious and health-conscious way to enjoy traditional Indian cuisine while staying on track with your nutritional goals.

Exclusive Offer: Enjoy One Month of Free Hint Premium Access

When you purchase any of the select Garmin Watches from the Clearcals Store, you'll receive one month of free Hint Premium (worth Rs. 1999), which includes:

✅ Unlimited dietitian consultations

✅ Personalized diet and workout plans

✅ Advanced calorie and nutrition tracking

🚀 Visit the Clearcals Store today and unlock your free Hint Premium access!

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master’s Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn