Nutritional Facts & Health Benefits of 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. Its low caloric value makes 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 mulagapudi.

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 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 calories in 1 idli (39 gms) is 58. The calorie content majorly comprises 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 and sambar remain within the healthy calorie range and are way lower than other breakfast options.

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

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

1. 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.

2. 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.

3. 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.

4. 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.

Certain foods can be harmful if consumed inadequately, excessively, or against a doctor’s advice. The same applies to idlis. Hence, here are the adverse effects of eating idlis under specific conditions.

• High in fats and carbs, fried idlis may not be a very healthy choice for people on a diet or those looking to lose weight

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

• Consuming too much of refined carbohydrates in idlis 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

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. However, you should avoid overeating it. 

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