Calories in Idli

Idli is one of the much-loved South Indian dishes. It is like a soft and fluffy cake made with fermented rice and dal batter. The best thing about this dish is the idli’s calories. Every piece contains only 58 calories–making it a perfect breakfast option. Since it is rich in protein and fibre, it also keeps you satiated for a longer period. Idli generally tastes bland. Hence, you must have it with classics like sambar, chutney, or molgapudi.

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 What’s an Idli?

The popularity of South Indian delicacies like idli, dosa and uttapam is not restricted just to South India. These dishes, especially idli, are popular food choices around the world. Idli sambar is one of the most loved dishes across India and is relished as breakfast or lunch. Whether you are on a diet or simply eating healthy, idli is an option that suits all. Steamed idli with lip-smacking, sour-sweet sambar and nutty coconut chutney is packed full of goodness. But how sure are you of the calories in idli? In this article, we’ll take a look at calories in idli and its nutritional composition.

Idli Nutritional Value

Here’s is a breakup of nutrients in idli: 

100 grams of idli contains approximately 191 calories or about 70 calories per idli. Idlis are rich in carbs, making them an excellent food source for providing energy to the body throughout the day. For a better understanding, take a look at the table below:

Idli Nutrients (Per 100 grams)



41 grams


0 grams


6 grams


5 mg


0 mg

Did You Know?

Idli is a steamed rice cake made from fermented rice and split black dal batter. The rice and split black dal are soaked overnight then ground into a fine batter in the morning and left to ferment for a day.

The calories in idli depend on its size and cooking procedure. On average, the number of 1 idli calories 39 gms is 58. The major part of the calorie content is from carbs. Steamed and boiled foods are always low in calories. It is true in the case of steamed idli as well, where no oil or frying is involved.

The 58 calories in idli, when combined with sambar and coconut chutney, can go up to 90 or 100. Yet, calories in idli sambar remain within the healthy calorie range and are way lower than other breakfast options.

Calories in Different Quantities of Idli

The table below should give you a good idea about the number of calories that different quantities of idli contain:

Idli quantity

Calories (approx)

1 Idli calories

50-70 calories

2 Idli calories

140 calories

3 Idli calories

210 calories

4 Idli calories

280 calories

Idli Sambar (1 serving)

200-300 calories

Health Benefits of Eating Idli

Preferred by health enthusiasts and fitness freaks, idli has unarguably become a healthy breakfast option. Here are some of the health benefits of idli:

Helps in Weight Control

Due to the low calories in idli, it's the best breakfast and lunch option. Moreover, it keeps you full, helping you avoid overeating and munching on snacks and junk foods.

Good for the Digestive System

Though idli sambar is a filling food, it’s not heavy, greasy or oily. Its light composition and the batter fermentation process make it easy to digest. The bacteria and yeast involved in the fermentation process are healthy for your body’s digestive tracts.

Rich in Nutrients and Fibre

Idli is rich in carbohydrates, enzymes, amino acids and proteins. As mentioned earlier, the high fibre content in idli makes it easy to digest.

Controls Carbohydrates

Idli sambar contains enough carbohydrates and proteins to keep up your energy level for the entire day. You can also consider having idli with orange or grape juice to help burn carbohydrates more easily. It also prevents bad cholesterol in your body.


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Adverse Effects of Eating Idli

There may also be situations where consuming idlis can be harmful:


  • Fried idlis may not be a very healthy choice for people on a diet or those looking to lose weight as they contain fats and high amounts of calories due to being fried.

  • Consuming too many idlis in a day may cause problems with indigestion as it barely contains any fibre.

  • Consuming too many idlis can also cause rapid weight gain as they are made out of refined carbohydrates (i.e. powdered rice). Consuming too much of refined carbohydrates can lead to swift weight gain if it goes above your daily calorie threshold.

  • If someone is allergic to rice, yeast or gluten, they should avoid eating idlis.

To Conclude

When you follow a healthy diet regime, you need to be sure of what you are putting into your body. One of the basic rules of a balanced diet is to consume everything in proportion. Idli’s nutrition facts prove it to be a delightful and healthy food option to add to your meal plans, although you should avoid overeating it. Having idli sambar for breakfast or lunch provides enough carbohydrates and vital nutrients to function throughout the day. However, taking care of your diet is just one aspect of healthcare. If you want to remain truly protected against unexpected medical emergencies, you should think about getting a good insurance plan for you and your family. If you do not have a health insurance policy, you should look into the health plans available at Bajaj Markets.


Note: Maintaining good health can help you get lower insurance premiums in the long run as you will be at a lower risk of catching diseases and fitness-related ailments.



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FAQs on Calories in Idli

  • ✔️How many calories are present in an idli?

    There are approximately 70 calories in an average-sized idli.

  • ✔️Can idli make you fat?

    Although idli is a very healthy dish, consuming too much of it can make you fat as it is high in refined carbohydrates.

  • ✔️How many idlis should I eat in a day?

    You should not eat more than 4 or 5 idlis in a single meal. It is also a good idea to add other foods like salads and fruits to your daily diet to get all the nutrients that the body needs.

  • ✔️How many calories are present in idli sambar?

    One serving of idli sambar can contain between 200-300 calories.

  • ✔️Can I buy health insurance online?

    Yes, you can find good health insurance plans on Finserv MARKETS and other insurance websites and aggregators.