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Roasting
Sieve the sooji and vermicelli and roast them in a pan till they turn light brown in colour. Take them out in a bowl. Whisk the curd and put it into the vermicelli to make a batter
Semiya Idli
Semiya Idli has 67 calories per serving (1 Small Piece) — that's 212.4 calories per 100g. It provides 2.2g protein, 13g carbs, and 0.7g fat. With a low glycemic index (GI: 47), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Semiya Idli in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories67.0 kcal
- Carbs13.0 g (52.0 kcal)
- Protein2.2 g (9.0 kcal)
- Fats0.7 g (6.0 kcal)
Nutrition Label
Semiya Idli
- Serving Size1 Small Piece (30 g)
- Calories67.0 kcal
- Carbs13.0 g
- Fiber2.0 g
- Sugar0.3 g
- Protein2.2 g
- Fat0.7 g
- Saturated fat0.2 g
- Mono unsaturated fat0.2 g
- Poly unsaturated fat0.2 g
- Cholesterol0.8 mg
- Sodium121.9 mg
Nutrition per 100g
- Calories212.4 kcal
- Carbs41.2 g
- Fiber6.3 g
- Sugar1.0 g
- Protein7.1 g
- Fat2.1 g
- Cholesterol2.5 mg
- Sodium386.5 mg
1 serving = 31.5g
Cooking time: 40 minutes
Serves: 16 persons
Ingredients
Wheat semolina
100 Grams
Wheat vermicelli
200 Grams
Black gram dal
1 Tea Spoon
Chillies green - all varieties
10 Grams
Curry leaves
20 Grams
Ginger fresh
2 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Tea Spoon
Salt
1 Tea Spoon
Water
50 Milliliter
Curd
100 Grams
Eno fruit salt
1 Tea Spoon
Instructions
1
2
Tempering
Heat oil in a pan and tamper the mustard seeds into it. Put the urad dal into it and roast well. Add curry leaves, ginger and green chilli to it.
3
Batter preparation
Put roasted masala and salt into the vermicelli batter and mix well. Cover the bowl and leave it ti set for 15-20 minutes. Put eno salt in the vermicelli batter and mix well with the help of a spoon.
4
Making Idli
Scoop the batter into an idli plate. Place in steamer and steam for 15 minutes on medium flame or till a toothpick inserted comes out clean.
5
Serving
Finally, soft idlis are ready to serve along with chutney and sambar.
Also Known As
Glycemic Index
47 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Semiya Idli | Ragi vermicelli idli | Chilli buttermilk | Milagai Mor |
|---|---|---|---|---|
| Calories | 67 kcal | 67.9 kcal | 93.1 kcal | 93.1 kcal |
| Carbs | 13 g | 13.2 g | 4.3 g | 4.3 g |
| Protein | 2.2 g | 2.3 g | 2.8 g | 2.8 g |
| Fat | 0.7 g | 0.7 g | 7.2 g | 7.2 g |
| Fiber | 2 g | 0.9 g | 1.8 g | 1.8 g |
| Sugar | 0.3 g | 0.1 g | 0.2 g | 0.2 g |
| Sodium | 121.9 mg | 121.5 mg | 215.6 mg | 215.6 mg |
| Cholesterol | 0.8 mg | 0.8 mg | 6.5 mg | 6.5 mg |
Health Goals Suitability
Weight Loss
At 67 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 47, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.8mg) and low saturated fat (0.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~31.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~31.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~31.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~31.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Semiya Idli stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (133.9-200.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Semiya Idli contains 67 kcal (2.2g protein, 13g carbs, 0.7g fat). That's 212.4 kcal per 100g. You can track exact portions in the Hint app.
At 67 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 47, this recipe supports stable blood sugar levels. The glycemic index is 47 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Semiya Idli has 2.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Semiya Idli is light enough for dinner at 67 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Semiya Idli is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
