Idli Calories, Nutrition & Health Facts

Idlis are fermented steamed rice cakes having a host of probiotics. This dish originally came from South India which is not just a breakfast dish but consumed as a simple lunch, dinner option as well. They also make an easy to carry tiffin snack and an affordable dish for all. The fermentation process enhances its digestibility and nutritional value.

Calories in Idli - How Much Calories Does Idli Have

The calories in idli depend upon the size of the idlis. Throughout India there are different sizes consumed, the restaurant size is a bigger one, while the one usually made at home with our typical small cavity idli makers turns out to be smaller. Therefore the portion sizes need to be carefully watched upon when consuming idlis. These are usually coupled with the traditional coconut chutney and sambar which help in adding fat and protein to the dish on the whole. Nowadays there are several variations of idlis available like moong dal idlis, oats idlis, semolina idlis, and multigrain idlis that health-conscious individuals experiment with.

The calories (1 small size = 30 gms) in different types of idlis have been mentioned below:

Type of idli

Calories (kcal)

Ragi idli


Semolina idli


Soya idli


Bajra idli


Barley idli


Broken wheat (dalia) idli


Jowar idli



Calories in 1 Idli

One small size idli (30 gms) has 61 kcal. It constitutes 82% carbohydrates, 15% protein, and 3% fat. They are also good sources of magnesium, selenium, manganese, and pantothenic acid. Idlis are a steamed dish making them low in fat.

Nutritional information for 1 idli (30 gms)

1 idli calories = 61 kcal




12.5 g


1.2 g


2.3 g


0.2 g


47.1 mg


Is It Healthy To Eat Idli

Idlis are considered healthy when consumed as a part of a balanced diet. The fermentation process helps in the production of probiotics which help in balancing out gut microflora making it beneficial for immunity. They are easy to digest, and light on the stomach. The blend of urad dal and rice makes it a complete protein source i.e. it contains all the essential amino acids. They can also be stuffed with varied choices of vegetables to make them higher in fiber and vitamin content.

Is Idli Safe For Diabetes

Diabetics need to keep their blood glucose levels under control, the choice of foods that they make plays a very crucial role. Idli being predominantly made of white rice makes it a high glycemic index food. The portion and frequency of consumption of idlis need to be kept in mind, especially for a Diabetic. Opting for idlis made with grains like jowar, oats make it a better choice for Diabetics over the one made from rice which would shoot their blood glucose levels. Having idlis made from high-fiber grains along with coconut chutney and a source of protein will help balance out the glycemic load of the meal.

Does Idli Make You Fat

No one food makes a person fat, on the contrary, no one food helps a person lose weight. It's the overall diet on the whole that will help them achieve their weight loss goal. It can definitely be added to the diet of weight watchers, however looking over portion sizes is important. Considering that one idli provides approximately 61 calories, individuals can calculate their calorie intake by multiplying this value by the number of idlis consumed. By incorporating this calculation into their dietary planning, individuals can effectively manage their calorie intake and make informed choices about portion sizes. The process of making idlis doesn't require the addition of oil/ ghee which helps save up on a lot of calories.


Idli is a tasty dish which can be incorporated in diets even for children. They can be given a healthier twist by the addition of high fiber grains like Ragi, Jowar, Oats for their mineral content. Incorporating a stuffing of mixed vegetables or any colourful vegetables will help provide antioxidants and vitamins. Typically, idlis are incomplete without the accompaniments sambhar and coconut chutney, so do not miss out on those!



Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel