Idli
Also called: idli, idly, idli (steamed rice cake), idli steamed, idlyy, idlii
Idli is that soft, fluffy South Indian breakfast that feels like a warm hug from mom’s kitchen. Steamed, light, and usually eaten with sambar or chutney, it’s one of those tiffin foods that never gets old — simple, comforting, and easy on the stomach.
Per 1 idli (40g)
Nutrition Facts
| Nutrient | Per idli (40g) | Per 100g |
|---|---|---|
| Calories | 55 kcal | 137.5 kcal |
| Protein | 1.8g | 4.6g |
| Carbohydrates | 11.3g | 28.2g |
| Fat | 0.1g | 0.3g |
| Fiber | 0.9g | 2.3g |
| Sugar | 0.1g | 0.3g |
| Micronutrients (per 100g) | ||
| Sodium | 100.83 mg | |
| Calcium | 8 mg | |
| Iron | 0.68 mg | |
| Vitamin C | 0 mg | |
| Folate | 2.95 µg | |
What Goes Into It
Per serving (1 idli)
gastroenterology Gut Health Insight
Idli is a fermented food, and that’s the real gut-health magic here. The urad dal and rice batter gets a little pre-digested during fermentation, which can make it gentler on digestion and may support healthier gut bacteria. Since it’s steamed, it’s also lighter than fried breakfasts, with just 0.1g fat per idli. Pair it with sambar for extra fiber, because 1 idli alone gives only 0.9g fiber — the combo is much better for your tummy and fullness.
Frequently Asked Questions
Is idli good for digestion?
Yes, for many people it is. Idli is steamed and made from fermented batter, so it is usually lighter and easier to digest than oily breakfast items. One idli has only 55 kcal and 0.1g fat, which makes it a gentle choice for the morning.
How many calories are in 2 idlis?
Two idlis have about 110 kcal. They also give around 3.6g protein, 22.6g carbs, and 1.8g fiber, so it’s a fairly light breakfast unless you add lots of chutney or ghee.
Can diabetics eat idli?
Yes, but portion size matters. One idli has 11.3g carbs, so 2 idlis will give about 22.6g carbs. It’s better to pair idli with sambar or a protein side, because that can slow the rise in blood sugar compared with eating idli alone.
Is idli good for weight loss?
It can fit well in a weight-loss meal plan because 1 idli has just 55 kcal and very little fat. But it’s not very high in protein or fiber on its own, so 2 idlis with sambar is a smarter combo for staying full longer.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.