South Indian · 4 varieties featured
Idli
Soft steamed cakes from South India, usually of fermented rice and urad dal batter: rice idli, large plate-shaped thatte idli, and ragi and jowar idlis, eaten with sambar and chutney. Compare each variety's weight-management rating, calories per serving and where to find it
The short answer
Across the 4 varieties of idli we compare, a serving has about 131 to 201 kcal: Idli is the lightest (about 131 kcal for 2 idlis, about 70 g) and Thatte idli the heaviest (about 201 kcal for 1 thatte idli, about 100 g). For weight management, Jowar idli and Ragi idli rate best (3.5/5, good fit), judged on calories per gram, protein and fibre for the calories, and the size of a regular serving.
Reviewed by Deepu Oommen on 6 Nov 2026 · How we review
Average weight-management rating
Average of the 4 varieties, rounded to the nearest half star. Varieties range from 3.0 to 3.5.
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- Calories per serving
- 131 to 201 kcal
- Best for weight management
- Jowar idli and Ragi idli · 3.5/5
- Lightest
- Idli · 131 kcal
- Varieties compared
- 4
How many calories are in idli?
| Variety | Serving | Calories | For weight management |
|---|---|---|---|
| Idli2 idlis (about 70 g) | 2 idlis (about 70 g) | 131 kcal | 3.0/5 · Moderate fit |
| Ragi idli2 ragi idlis (about 80 g) | 2 ragi idlis (about 80 g) | 151 kcal | 3.5/5 · Good fit |
| Jowar idli2 jowar idlis (about 100 g) | 2 jowar idlis (about 100 g) | 194 kcal | 3.5/5 · Good fit |
| Thatte idli1 thatte idli (about 100 g) | 1 thatte idli (about 100 g) | 201 kcal | 3.0/5 · Moderate fit |
Which idli is best for weight management?
3.5 / 5Rated 3.5 out of 5. Good fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.94 kcal · 61/100
- Protein per 100 kcal (25%)
- 4.1 g · 41/100
- Fibre per 100 kcal (20%)
- 3.3 g · 100/100
- Portion (20%)
- 194 of 400 kcal (breakfast) · 100/100
- Per 100 g
- 193.7 kcal · P 8 g · C 36.8 g · F 1 g
Score 71.6 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Cook's Hideout (Pavani), Jowar Idli.
Find near you194 kcal
2 jowar idlis (about 100 g)
About 35 min of brisk walking uses similar energy
3.5 / 5Rated 3.5 out of 5. Good fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.88 kcal · 62/100
- Protein per 100 kcal (25%)
- 3.5 g · 35/100
- Fibre per 100 kcal (20%)
- 3.6 g · 100/100
- Portion (20%)
- 151 of 400 kcal (breakfast) · 100/100
- Per 100 g
- 188.2 kcal · P 6.6 g · C 36.7 g · F 1.1 g
Score 70.6 of 100 = 3.5 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Swasthi's Recipes, Ragi Idli Recipe.
Find near you151 kcal
2 ragi idlis (about 80 g)
About 30 min of brisk walking uses similar energy
3.0 / 5Rated 3 out of 5. Moderate fit for weight managementHow this is worked out
- Calories per gram (35%)
- 1.88 kcal · 62/100
- Protein per 100 kcal (25%)
- 3.7 g · 37/100
- Fibre per 100 kcal (20%)
- 1.9 g · 62/100
- Portion (20%)
- 131 of 400 kcal (breakfast) · 100/100
- Per 100 g
- 187.8 kcal · P 7 g · C 37.6 g · F 0.5 g
Score 63.6 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Swasthi's Recipes, Idli Recipe (recipe 1).
Find near you131 kcal
2 idlis (about 70 g)
About 25 min of brisk walking uses similar energy
3.0 / 5Rated 3 out of 5. Moderate fit for weight managementHow this is worked out
- Calories per gram (35%)
- 2.01 kcal · 59/100
- Protein per 100 kcal (25%)
- 3.6 g · 36/100
- Fibre per 100 kcal (20%)
- 1.8 g · 60/100
- Portion (20%)
- 201 of 400 kcal (breakfast) · 100/100
- Per 100 g
- 200.8 kcal · P 7.3 g · C 40.4 g · F 0.6 g
Score 61.5 of 100 = 3.0 stars. Calculated from a standard recipe using IFCT 2017 (ICMR-NIN) values. Source: Recipe: Hebbar's Kitchen, Thatte Idli Recipe.
Find near you201 kcal
1 thatte idli (about 100 g)
About 40 min of brisk walking uses similar energy
Walking times are for a 70 kg adult at a brisk pace (about 5.6 km/h). Enter your weight in How much should I eat? to make them yours.
Walking energy: Compendium of Physical Activities, 2011. Calories are estimates; restaurant portions vary. Ratings scored on 2026-11-06.
Is idli good for weight management?
On average, the 4 varieties of idli we compare rate 3.0/5 (moderate fit) for weight management, but they differ a lot. Jowar idli and Ragi idli are the better everyday choices; Thatte idli (3.0/5, moderate fit) is better kept to a smaller portion or an occasional meal. Adding vegetables, dal or curd on the side and keeping to one serving matters as much as which variety you pick.
Common questions about idli
How many calories are in idli?
About 131 to 201 kcal per serving, depending on the variety. Idli is the lightest and Thatte idli the heaviest.
Which idli has the fewest calories?
Idli, with about 131 kcal for 2 idlis, about 70 g.
Which idli is best for weight management?
Jowar idli and Ragi idli rate best at 3.5/5, good fit. Ratings combine calories per gram, protein and fibre per 100 kcal, and the size of a regular serving, each scored against fixed limits.
How much walking uses the energy in a serving of idli?
For a 70 kg adult walking briskly, about 25 min for Idli and 40 min for Thatte idli.
Is idli good for weight management?
Yes. Idli is steamed without oil, so it is one of the lighter Indian breakfasts. Sambar adds protein and fibre.
How many idlis should I eat?
Three idlis with a bowl of sambar is a typical meal; coconut chutney and podi with oil add calories quickly.
About these ratings
Each rating combines four things, each scored from 0 to 100 against fixed limits: calories per gram (35%), protein per 100 kcal (25%), fibre per 100 kcal (20%), and the size of a regular serving compared with what that kind of dish should provide in a meal (20%). More than 15 g of added sugar in a serving caps the rating at 2 stars. A higher rating does not mean a dish causes weight loss. See the methodology for the formula.