Spinach semolina idli has 49.3 calories per serving (1 Small Piece) — that's 162.3 calories per 100g. It provides 1.8g protein, 9.1g carbs, and 0.6g fat. With a low glycemic index (GI: 35), 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 Spinach semolina idli in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 30.4g
Cooking time: 35 minutes
Serves: 19 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Spinach semolina idli | Rava idli | Semolina idli | Oats sooji idli |
|---|---|---|---|---|
| Calories | 49.3 kcal | 58.2 kcal | 58.2 kcal | 72.9 kcal |
| Carbs | 9.1 g | 10.9 g | 10.9 g | 12.8 g |
| Protein | 1.8 g | 2.1 g | 2.1 g | 2.6 g |
| Fat | 0.6 g | 0.7 g | 0.7 g | 1.3 g |
| Fiber | 1.5 g | 1.7 g | 1.7 g | 2 g |
| Sugar | 0.2 g | 0.3 g | 0.3 g | 0.2 g |
| Sodium | 56.2 mg | 65.3 mg | 65.3 mg | 52.8 mg |
| Cholesterol | 1.3 mg | 1.6 mg | 1.6 mg | 1.3 mg |
At 49.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
With a low glycemic index of 35, this recipe supports stable blood sugar levels.
Low protein content (1.8g 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.
Low cholesterol (1.3mg) and low saturated fat (0.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Contains cruciferous vegetables which are goitrogenic when raw. 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 (~30.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Piece (~30.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Piece (~30.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Piece (~30.4g) 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.
Spinach semolina 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: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (98.6-148 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
One serving of Spinach semolina idli contains 49.3 kcal (1.8g protein, 9.1g carbs, 0.6g fat). That's 162.3 kcal per 100g. You can track exact portions in the Hint app.
At 49.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 35, this recipe supports stable blood sugar levels. The glycemic index is 35 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Spinach semolina idli has 1.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Spinach semolina idli is light enough for dinner at 49.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Spinach semolina 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.
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.2014.66Cruciferous 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
