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Idli Calories, Nutrition & Health Facts Backed By Nutritionist

Idli is one of the most loved dishes in India, especially in the south. Click here to find out how many calories does one idli have and if idli makes you fat.

3 min read
Idli Calories, Nutrition & Health Facts Backed By Nutritionist

Many Indian households prefer South Indian cuisine, especially idlis, for a wholesome breakfast or lunch. However, many people are confused about idli calories and health attributes and have raised questions such as how many calories does idli have and does idli make you fat?

Calories in Idli - How Much Calories Does Idlis Have

Calories in 1 Idli

There are a total of 58 calories in one idli of 39g. Therefore, in one meal, you can choose to get 3 idli calories (174 kcal) or 4 idli calories (232 kcal). Of these calories, 12% is provided by protein, 81% by carbohydrates, and 7% by fat. Overall, 1 idli calories amount to 14.3% of the daily calories required by an adult in their standard diet.

Total Fat 

Saturated Fat

Polyunsaturated Fat 

Monounsaturated Fat 









Total Carbohydrates 


Dietary Fibre 




Vitamin C

0.2% of the daily requirement


0.8% of the daily requirement


3.3% of the daily requirement

Total Idli Calories (weighing 39g) 

58 kcal

Is It Healthy To Eat Idli

Idli is considered to be one of the lightest and healthiest dishes. It is made from rice and urad dal, and also black lentils in some variations. It is a rich source of protein, carbs, iron, and fibre. It is good for digestion due to the fermentation process in its making that easily breaks down vitamins and minerals. Despite it being low in calories and very light, it is a wholesome dish and keeps you full for an extended period.

Does Idli Make You Fat

Idli does not make you fat. On the contrary, it is an excellent dish to add to your diet if you’re on the path to weight loss. It is light and has no fats or cholesterol, making it wholesome and healthy. However, this does not mean it should be consumed three times a day or in great amounts.

You should not consume idli with more than 100 kcal in it. Also, to lose weight, the most suitable time to consume idli is in the morning for breakfast.

Also Read: Soya Chunks Calories, Nutrition & PRO Tips

Is Idli Safe For Diabetes

People with diabetes need to keep their health and diet in check. They have to control their blood sugar levels, for which they have to be conscious about what they eat. Idli made from rice tends to increase blood sugar levels, and hence, it is advised not to be consumed by this group.

However, people love this dish so much that they have started making idli from wheat, ragi, rawa, or oats, which are healthier substitutes for rice. It is even better to add a mix of dals and vegetables to make idlis healthier.

Which Is Better Chapati or Idli

Is chapati better, or is idli/rice better? This is a never-ending debate. There is 58 kcal in a 39g idli, with 1.6 of protein, 12g of carbs, 0.4g of fat, and 0.5 of dietary fibre. However, there is 120 kcal in a 40g chapati, with 3.1g of protein, 18g of carbs, 3.7g of fat, and 3.9g of dietary fibre.

As you can see, chapati is better in terms of calories, protein, fat, and fibre. It is also slightly better than idli if you want to lose weight.

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Idli continues to be loved by many people. It is a healthy and wholesome dish and makes for the perfect breakfast. It is healthier when eaten with sambar, which is filled with protein, fibre and antioxidants.



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