Soy vegetable idli has 72 calories per serving (1 Small Piece) — that's 239 calories per 100g. It provides 3.5g protein, 12.8g carbs, and 0.8g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more.
Track the exact calories and macros of Soy vegetable idli in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 30.1g
Cooking time: 240 minutes
Serves: 20 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Soy vegetable idli | Jai dalia idli | Oats and dalia idli | Oats and godhuma rava idli |
|---|---|---|---|---|
| Calories | 72 kcal | 49.9 kcal | 49.9 kcal | 49.9 kcal |
| Carbs | 12.8 g | 9.3 g | 9.3 g | 9.3 g |
| Protein | 3.5 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 0.8 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 2 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 0.3 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 52.2 mg | 42.8 mg | 42.8 mg | 42.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
At just 72 kcal per serving, this is an excellent choice for weight management.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 2g fiber further slows glucose absorption.
Low protein content (3.5g 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.
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
Low GI (48) with 2g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
1 Small Piece (~30.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Piece (~30.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Piece (~30.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Piece (~30.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Soy vegetable idli stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (144-216 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Soy vegetable idli contains 72 kcal (3.5g protein, 12.8g carbs, 0.8g fat). That's 239 kcal per 100g. You can track exact portions in the Hint app.
At just 72 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 2g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soy vegetable idli has 3.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Soy vegetable idli is light enough for dinner at 72 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Soy vegetable 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.
Low GI (48) with 2g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
