How many calories are there in idli?

Soft, fluffy, and steaming hot—idli is one of the healthiest and most beloved South Indian dishes across India. Made from a fermented batter of rice and urad dal, idlis are considered a light, easily digestible meal for people of all ages. But when you’re on a weight-loss journey, monitoring your macros, or trying to eat clean, you may wonder: how many calories are there in an idli?

This blog breaks down the calorie count, nutritional benefits, variations, and how idlis compare to other Indian breakfast options. Whether you’re meal-planning or looking to upgrade your diet, idlis deserve a closer look.

What Is an Idli?

An idli is a steamed rice cake made from a fermented batter of parboiled rice and urad dal (black gram). It is traditionally cooked in an idli steamer, giving it a spongy texture without the need for oil or frying. Often served with chutney and sambar, idli is a complete, balanced meal when paired right

Calories in One Idli (Standard Size)

A plain homemade idli (approx. 40–45g) contains about 60 to 70 calories

Calories may increase slightly with oil used for greasing or seasoning

What Influences Calorie Count?

Size of the Idli

• A standard homemade idli is ~40g

• Large idlis served in restaurants may weigh 60–80g, thus increasing calorie content

Type of Grain Used

• Traditional idlis use white rice and urad dal

• Oats, ragi, or moong dal idlis offer more protein and fiber with slightly fewer carbs

Cooking Additions

• Plain idlis are steamed and oil-free

• Rava idlis may include curd, oil, or tempering that increases fat content

• Tadka poured over idlis or stuffing (like podi or cheese) adds extra calories

Nutritional Value of 2 Plain Idlis (80g total)

• Calories: 130–140 kcal

• Carbs: 26g

• Protein: 5g

• Fat: <1g

• Fiber: 1g

• Cholesterol: 0mg

These values make idli one of the lowest-calorie Indian breakfast items, especially when paired with high-fiber and protein-rich sides

Health Benefits of Idli

Low in Calories

• One idli is under 70 kcal, making it ideal for calorie-conscious eaters

No Oil or Frying

• Being steamed, idlis are virtually fat-free unless served with oily sides

Fermented for Gut Health

• Fermentation improves nutrient absorption and promotes a healthy gut microbiome

Balanced Macronutrients

• Provides complex carbs from rice and protein from urad dal in moderate amounts

Easy to Digest

• Ideal for kids, elderly, or anyone recovering from illness

Idli vs. Other Indian Breakfasts

Idlis rank among the lowest-calorie and lowest-fat options, especially when consumed without ghee or oily accompaniments

When to Eat Idli

• Breakfast: Provides slow-release energy without bloating

• Lunch: Combine with high-protein sides like sambar or sprouts chutney

• Dinner: Light and easy to digest for a late-night meal

• Pre/post-workout: Ideal carb source when combined with protein-rich chutney or egg whites

How to Make Idlis Healthier

• Use brown rice or mix in oats or millets to increase fiber

• Add grated vegetables like carrot, beetroot, or spinach to batter

• Serve with protein-rich chutneys made from roasted chana dal or peanuts

• Use sambar instead of coconut chutney to reduce fat and increase protein and fiber

• Avoid adding ghee or butter unless your diet allows for it

Are Idlis Good for Weight Loss?

Yes, idlis are an excellent choice for weight loss due to their low-calorie and oil-free nature

• Portion-controlled: Easy to measure intake

• Low GI: Slow carbohydrate release prevents sugar spikes

• Keeps you full: When paired with protein and fiber-rich sides

• Meal-prep friendly: Batter can be fermented in advance and used throughout the week

Tips for Portion Control

• 2 to 3 idlis make a standard breakfast portion

• Pair with 1 small bowl of sambar and a spoon of chutney

• Avoid refried or stuffed versions with high-fat fillings

• Skip podi oil unless calorie surplus is your goal

Conclusion

So, how many calories are there in an idli? A plain homemade idli contains about 60 to 70 calories, making it one of the most nutritious, low-fat Indian meals available. Rich in complex carbs, fermented goodness, and easy to digest, idlis suit nearly every dietary requirement

Whether you're managing weight, recovering from illness, or just trying to eat cleaner, idli is a simple yet powerful addition to your diet. Add smart sides, portion right, and enjoy this timeless dish without guilt