Idli Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for idli, the traditional South Indian fermented rice cake. Get detailed nutrition facts including protein, carbohydrates, vitamins, and minerals for this healthy probiotic food.
How Many Calories Are In Idli?
Idli Calories by Type and Size
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.
Idli Nutrition Comparison Chart
| Idli Type | Calories (per 40g) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Calcium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| Plain Idli | 48 | 2.2 | 9.6 | 0.4 | 0.8 | 18 | 0.6 |
| Rava Idli | 52 | 2.0 | 10.8 | 0.5 | 0.6 | 15 | 0.5 |
| Oats Idli | 45 | 2.4 | 8.2 | 0.8 | 1.2 | 20 | 0.8 |
| Brown Rice Idli | 50 | 2.3 | 9.8 | 0.6 | 1.0 | 19 | 0.7 |
| Quinoa Idli | 55 | 2.8 | 9.2 | 0.9 | 1.1 | 22 | 1.0 |
| Vegetable Idli | 42 | 2.1 | 8.8 | 0.3 | 1.4 | 25 | 0.9 |
| Spinach Idli | 44 | 2.5 | 8.6 | 0.4 | 1.6 | 35 | 1.2 |
Nutritional Information for Idli
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.
Health Benefits of Idli
Digestive Health & Probiotics
Probiotic Benefits: The fermentation process creates beneficial bacteria (Lactobacillus and Streptococcus)
that support gut health and improve digestion. Research from the International Journal of Chemical Studies
demonstrates that fermented foods like idli enhance intestinal microbiome diversity.
Easy Digestion: The fermentation process pre-digests proteins and starches, making idli
easier to digest than regular rice preparations. This makes it ideal for people with sensitive stomachs.
Reduced Antinutrients: Fermentation reduces phytic acid content by up to 50%, improving
mineral absorption and overall nutritional value. Plan your digestive health with our
glycemic index calculator.
Weight Management & Metabolic Health
Low Glycemic Index: Idli has a moderate glycemic index (55-65), providing sustained energy
without causing rapid blood sugar spikes. This makes it suitable for diabetic meal planning.
Satiety Factor: The protein-fiber combination promotes satiety, helping control appetite
and supporting weight management goals. Each idli provides approximately 2-3g of protein.
Metabolic Benefits: The B-vitamins enhanced during fermentation support energy metabolism
and nervous system function. Calculate your basal metabolic rate
to optimize your daily calorie intake.
Dietary Considerations
For Different Health Goals
Weight Loss: Choose plain idli with vegetable sambar instead of coconut chutney to reduce
calorie density. 2-3 medium idlis with sambar provide 120-150 calories with good protein content.
Muscle Building: Combine idli with protein-rich accompaniments like sambar or add paneer
to increase protein content. The leucine content supports muscle protein synthesis.
Diabetic-Friendly: Opt for brown rice or oats idli for better blood sugar control.
The fiber content helps slow glucose absorption. Track your progress with our
ideal weight calculator.
Special Dietary Needs
Gluten-Free: Traditional idli is naturally gluten-free, making it suitable for celiac
disease and gluten sensitivity. Always verify that no wheat-based ingredients are added.
Vegan-Friendly: Plain idli is completely plant-based and provides complete protein when
combined with legume-based accompaniments like sambar.
Low-Sodium: Idli is naturally low in sodium (20-30mg per piece), making it heart-healthy.
Monitor your cardiovascular health with our heart rate calculator.
Traditional Accompaniments & Their Nutrition
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.
Frequently Asked Questions
Is idli good for weight loss?
Yes, idli can support weight loss due to its low calorie density (120-128 calories per 100g) and high satiety factor. The protein-fiber combination helps control appetite, while the complex carbohydrates provide sustained energy. Choose plain idli with sambar instead of coconut chutney to reduce calorie intake. Use our calorie burn calculator to balance your energy intake and expenditure.
How many idlis should I eat for breakfast?
For a balanced breakfast, 2-3 medium idlis (80-120g total) with sambar and chutney provide approximately 200-250 calories and 8-12g of protein. This portion size supports energy needs without excessive calories. Active individuals may consume 3-4 idlis based on their energy requirements. Calculate your specific needs with our protein calculator.
Is idli suitable for diabetics?
Idli has a moderate glycemic index (55-65) and can be included in diabetic meal plans when consumed in appropriate portions. The fermentation process creates beneficial compounds that may help regulate blood sugar. Choose brown rice or oats idli for better glycemic control, and pair with protein-rich sambar to further slow glucose absorption. Monitor your blood sugar response and consult with healthcare providers for personalized guidance.
What makes idli a healthy food choice?
Idli is considered healthy due to its fermentation process, which enhances nutrient bioavailability, creates probiotics, and improves digestibility. It’s naturally gluten-free, low in fat, and provides complete protein when combined with sambar. The B-vitamins produced during fermentation support energy metabolism and nervous system function. Research from PMC journals confirms these nutritional benefits. Maintain overall health with our BMI calculator.
Preparation Tips for Maximum Nutrition
Optimal Fermentation Process
Fermentation Time: 8-12 hours at room temperature (25-30°C) provides optimal
nutrient enhancement. Research shows maximum B-vitamin production occurs at 7-10 hours of fermentation.
Rice-Lentil Ratio: The traditional 3:1 ratio (rice to urad dal) provides the best
amino acid profile and texture. This combination ensures complete protein formation.
Soaking Time: Soak rice and lentils for 4-6 hours before grinding to improve
digestibility and fermentation efficiency. Use filtered water to avoid chlorine interference
with beneficial bacteria.
Nutritional Enhancements
Add Fenugreek: Including 1 tsp fenugreek seeds improves fermentation and adds
fiber, iron, and compounds that may help regulate blood sugar.
Vegetable Additions: Incorporate grated carrots, spinach, or beetroot to increase
vitamin A, folate, and antioxidant content while adding natural color and flavor.
Whole Grain Options: Use brown rice or add quinoa (up to 25% of total grains)
to increase fiber, protein, and mineral content. Monitor your fitness goals with our
workout planner.
References
- Ghosh, D., & Chattopadhyay, P. (2010). Preparation of idli batter, its properties and nutritional improvement during fermentation. Journal of Food Science and Technology, 48(5), 610. https://doi.org/10.1007/s13197-010-0148-4
- Joseph, E., & Swanson, B. (1994). Protein quality of “idli”, fermented steamed cakes prepared from beans (Phaseolus vulgaris) and rice. Nutrition Research, 14(4), 553-568. https://doi.org/10.1016/S0271-5317(05)80219-2
- Veen, A.G. & HACKLER, L. & STEINKRAUS, K. & MUKHERJEE, S.. (2008). Nutritive Quality of Idli, a Fermented Food of India. Journal of Food Science – J FOOD SCI. 32. 339-341. 10.1111/j.1365-2621.1967.tb01326_32_3.x.
