South India · Breakfast
Idli
Also called idly, idli, steamed rice cake
Soft steamed cakes of fermented rice and urad dal batter, a light South Indian breakfast eaten with sambar and chutney.
The short answer
Idli has about 131 kcal in a regular serving (2 idlis, about 70 g), with 4.9 g of protein and 2.4 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and a regular serving is a modest portion, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 131 kcal
- 2 idlis (about 70 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 4.9 g · 2.4 g
- per serving
- Brisk walking
- About 25 min
- uses similar energy (70 kg adult)
What's in idli?
Raw weights for one serving (2 idlis, about 70 g), from the standard recipe
- Urad dal, 12 g
- Idli rice, 25 g
- Poha (flattened rice), 1 g
How is idli made?
Preparation 8 min · Cooking 27 min
- 1Soak the urad dal and the idli rice separately for 4 to 5 hours.
- 2Grind the dal to a fluffy batter with chilled water, and the rice to a slightly coarse batter.
- 3Mix the two batters with salt and leave them in a warm place to ferment until risen.
- 4Grease the idli moulds and spoon in the batter without stirring it.
- 5Steam for 10 to 12 minutes, until a toothpick comes out clean.
- 6Rest a minute, then unmould and serve hot.
Idli nutrition
| Nutrient | Per serving (2 idlis, about 70 g) | Per 100 g |
|---|---|---|
| Energy | 131 kcal | 188 kcal |
| Protein | 4.9 g | 7 g |
| Carbohydrate | 26.3 g | 37.6 g |
| Fat | 0.4 g | 0.5 g |
| Fibre | 2.4 g | 3.5 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Idli Recipe (recipe 1), serves 8) using IFCT 2017 (ICMR-NIN) values for the raw ingredients, divided by the weight of the cooked dish (564 g for the whole recipe). Salt and dry spices are left out. The regular serving is the portion in the recipe by Swasthi's Recipes, Idli Recipe (recipe 1) (70 g), confirmed by USDA FoodData Central (76 g, within 20%). Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is idli good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and a regular serving is a modest portion, but it is low in protein for its calories.
- Calories per gram (35% of the rating)1.88 kcal · 62/100
- Protein per 100 kcal (25% of the rating)3.7 g · 37/100
- Fibre per 100 kcal (20% of the rating)1.9 g · 62/100
- Portion (20% of the rating)131 of 400 kcal (breakfast) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have idli
- Have 2 idlis with a bowl of sambar rather than 4 idlis with chutney only
- Add vegetables to the sambar to make the meal more filling
- Choose idlis over fried breakfast items like vada or puri
- Skip the ghee or podi-oil topping
Common questions about idli
How many calories are in idli?
About 131 kcal in 2 idlis, about 70 g, or 188 kcal per 100 g.
Is idli good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and a regular serving is a modest portion, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in idli?
About 4.9 g in 2 idlis, about 70 g, which is 3.7 g for every 100 kcal.
How much walking uses the energy in idli?
About 25 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
How many idlis make a meal?
Two idlis (about 70 g) give around 130 kcal; with sambar this is a light breakfast. Many people eat three or four, so count what you eat.
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Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.