Idli Calories, Nutrition & Health Facts That You Must Know

Indian families prefer South Indian food, particularly idlis, for their healthy breakfasts and lunches. Many people are still confused about the idli’s health attributes and calories. They have asked questions like how many calories is idli and can idli make them fat.

Calories in Idli: How Many Calories Does Idlis have?

Calories in 1 Idli

One idli of 39g contains 58 calories. You can have either 3 (174 kcal) idli calories (232 kcal) or 4 (232 kcal). These calories are 12% made up of protein, 81% of carbohydrates, and 7% fat. The 1 idli calorie equals 14.3% of the daily calories that an adult needs in their normal diet.

Total Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat





Carbohydrate Total52mg
Dietary Fibre12g
Vitamin C0.2% of your daily requirements
Calcium0.8% of your daily requirements
Iron3.3% of your daily requirements
Total Idli Calories (weighing in at 39g)58 kcal

Is it healthy to eat idli?

Idli is one of the healthiest and lightest dishes. It can be made with rice or urad dal and sometimes black lentils. It’s a good source of protein, carbs, and iron as well as fiber. Because of the fermentation process used in its creation, it easily breaks down vitamins or minerals. It is very low in calories and light, but it is a healthy dish that will keep you full for a long time.

Idli Calories, Nutrition & Health

Is Idli a Fat Food?

Idli doesn’t make you fat. It is a great dish to add to your diet if you are on the path to weight reduction. It’s light and low in fats and cholesterol making it healthy and wholesome. It should not be taken in large quantities or three times per day.

Consume no more than 100kcal of idli. You should also eat idli at breakfast if you want to lose weight.

Is Idli safe for diabetes?

Diabetes sufferers need to be careful about their diet and health. Diabetes sufferers must control their blood sugar levels. They need to be careful about what they eat. It is not recommended to eat idli made with rice. This can increase blood sugar levels.

People love this dish so much, they make idlis from ragi, Rawa, or wheat to replace rice. To make the idlis even healthier, you can add a mixture of vegetables and dals.

Which Is Better: Chapati or Idli?

Are chapati or idli/rice more delicious? It is a constant debate. A 39g idli has 58 kcal, which includes 1.6g of protein, 12g of carbs, 0.4g of fat, and 0.5g of dietary fiber. A 40g chapati has 120 kcal, with 3.1g protein, 18g carbs, 3.7g fat, and 3.9g dietary fiber.

Chapati is more nutritious in calories, protein, and fat than Idli. If you are looking to lose weight, it is slightly better than idli.


Many people still love Idli. It’s a nutritious and healthy dish that makes for a great breakfast. You can make it healthier by adding sambar to your meal, which is rich in protein, fiber, and antioxidants.

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