Telangana, Andhra Pradesh and Karnataka · Breakfast
Jowar idli
Also called jonna idli, sorghum idli, cholam idli, jowar idly
Steamed idlis made with jowar (sorghum) rava and urad dal instead of rice, with a slightly grainy texture. Eaten with chutney or sambar.
The short answer
Jowar idli has about 194 kcal in a regular serving (2 jowar idlis, about 100 g), with 8 g of protein and 6.3 g of fibre. It rates 3.5/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories.
Reviewed by Deepu Oommen on 7 Nov 2026 · How we review
- Calories per serving
- 194 kcal
- 2 jowar idlis (about 100 g)
- For weight management
- 3.5 / 5Rated 3.5 out of 5. Good fit for weight management
- Protein and fibre
- 8 g · 6.3 g
- per serving
- Brisk walking
- About 35 min
- uses similar energy (70 kg adult)
What's in jowar idli?
Raw weights for one serving (2 jowar idlis, about 100 g), from the standard recipe
- Jowar rava, 42 g
- Urad dal, 16 g
How is jowar idli made?
Preparation 20 min · Cooking 20 min
- 1Soak the jowar rava and the urad dal separately for 4 to 6 hours.
- 2Grind the dal to a smooth, thick batter with very little water.
- 3Drain the rava and stir it into the batter, grinding it briefly first if it is very coarse.
- 4Cover and leave somewhere warm for 8 to 10 hours, until airy and tangy.
- 5Add salt and spoon into greased moulds.
- 6Steam for 12 to 15 minutes and rest for 5 minutes before taking them out.
Jowar idli nutrition
| Nutrient | Per serving (2 jowar idlis, about 100 g) | Per 100 g |
|---|---|---|
| Energy | 194 kcal | 194 kcal |
| Protein | 8 g | 8 g |
| Carbohydrate | 36.8 g | 36.8 g |
| Fat | 1 g | 1 g |
| Fibre | 6.3 g | 6.3 g |
Calculated from a standard recipe (based on a recipe by Cook's Hideout (Pavani): Jowar Idli, serves 6) using IFCT 2017 (ICMR-NIN) values for the raw ingredients, divided by the weight of the cooked dish (607 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Cook's Hideout (Pavani), Jowar Idli 101 g, Chitra's Food Book, Jowar Idli (Cholam Idli) 122 g and Yummy Tummy Aarthi, Cholam Idli and Dosa 68 g. 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 jowar idli good for weight management?
It rates 3.5/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories.
- Calories per gram (35% of the rating)1.94 kcal · 61/100
- Protein per 100 kcal (25% of the rating)4.1 g · 41/100
- Fibre per 100 kcal (20% of the rating)3.3 g · 100/100
- Portion (20% of the rating)194 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 jowar idli
- Have it with a bowl of sambar for more protein
- Keep coconut chutney and podi with oil to a spoon
- Add vegetables to the sambar to make the meal more filling
- Count what you eat: these idlis are larger than a small white idli
Common questions about jowar idli
How many calories are in jowar idli?
About 194 kcal in 2 jowar idlis, about 100 g, or 194 kcal per 100 g.
Is jowar idli good for weight management?
It rates 3.5/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories. See the lighter ways to have it on this page.
How much protein is in jowar idli?
About 8 g in 2 jowar idlis, about 100 g, which is 4.1 g for every 100 kcal.
How much walking uses the energy in jowar idli?
About 35 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
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Compare it in:IdliBreakfast dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.