The calorie content of idli varies based on ingredients, size, and preparation method:

Plain Idli (per piece):
• Mini (20g): 24 calories
• Small (30g): 36 calories
• Medium (40g): 48 calories
• Large (50g): 60 calories
• Extra Large (60g): 72 calories

Specialty Idli Types (per medium piece):
• Rava Idli: 52 calories
• Oats Idli: 45 calories
• Brown Rice Idli: 50 calories
• Quinoa Idli: 55 calories
• Vegetable Idli: 42 calories

Research published in the Journal of Food Science and Technology shows that fermentation increases the nutritional value of idli by enhancing B-vitamin content and protein digestibility.

Track your daily calorie intake with our calories burned calculator to maintain optimal energy balance.

Fermentation Impact on Calories

Well-Fermented Idli: Optimal nutritional profile with enhanced B-vitamins and improved protein quality
Under-Fermented: 5-8% higher calories due to incomplete starch breakdown
Over-Fermented: 3-5% lower calories but may have sour taste and reduced texture
Instant Idli: Similar calorie content but lacks probiotic benefits of fermentation

Calculate your daily macronutrient requirements to see how idli fits into your balanced diet plan.

Complete Macronutrient Profile

Idli provides a balanced combination of carbohydrates and protein with minimal fat content:

Macronutrients (per 100g):
• Calories: 120 kcal
• Protein: 5.5g (11% of calories)
• Carbohydrates: 24g (80% of calories)
• Fat: 1.0g (8% of calories)
• Fiber: 2.0g (supports digestive health)

Amino Acid Profile:
The rice-lentil combination provides a complete amino acid profile, making idli a high-quality protein source suitable for vegetarians. Research from ResearchGate confirms that fermentation enhances protein digestibility by 15-20%.

Calculate your daily protein requirements to optimize your nutrition plan.

Vitamin and Mineral Content

B-Vitamins Enhanced by Fermentation:
• Thiamine (B1): 0.73mg per 100g
• Riboflavin (B2): 0.76mg per 100g
• Niacin (B3): 1.2mg per 100g
• Folic Acid: 0.75mg per 100g

Essential Minerals:
• Calcium: 45mg per 100g (bone health)
• Iron: 1.5mg per 100g (prevents anemia)
• Phosphorus: 85mg per 100g (energy metabolism)
• Magnesium: 25mg per 100g (muscle function)

Studies published in ScienceDirect show that fermentation increases mineral bioavailability by 25-30%. Monitor your overall health with our BMI calculator.

Sambar Nutritional Benefits

Complete Protein: When combined with sambar (lentil-based curry), idli provides all essential amino acids, creating a complete protein profile comparable to animal proteins.

Sambar Nutrition (per 100ml):
• Calories: 45 kcal
• Protein: 3.2g
• Carbohydrates: 6.8g
• Fat: 1.2g
• Fiber: 2.1g

Vegetable Content: Sambar adds vitamins A, C, and K from vegetables like drumstick, tomatoes, and okra, enhancing the overall nutritional value of the meal.

Chutney Varieties & Health Impact

Coconut Chutney (2 tbsp): 35 calories, healthy MCTs, vitamin E
Tomato Chutney (2 tbsp): 25 calories, lycopene, vitamin C
Mint Chutney (2 tbsp): 15 calories, antioxidants, digestive enzymes
Peanut Chutney (2 tbsp): 65 calories, protein, healthy fats

Portion Control: Use 1-2 tablespoons of chutney per serving to maintain calorie balance. The healthy fats in chutneys help absorb fat-soluble vitamins. Plan your meals with our macro calculator.