Idli Nutrition Facts

Calories, fat, protein, and carbohydrate values for Idli.


There are 58 calories in Idli.


Nutrition Facts
Serving Size:


idli (39 grams)

Amount Per Serving
Calories from Fat 4
Calories 58

% Daily Value*

Total Fat 0.4 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.2 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 75 milligrams

Potassium 41 milligrams

Total Carbohydrates 12 grams

Dietary Fiber 0.5 grams

Sugars 0.1 grams
Protein 1.6 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Grain-Based Products (Perishable)

How long would it take to burn off 60 KCal?
Walking (3mph) 16 minutes
Running (6mph) 6 minutes
Bicycling (10mph) 8 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Idli is a traditional South Indian dish that has gained popularity not only in India but also around the world. This steamed rice cake is not only delicious, but also offers several health benefits. In this expert article, we will explore the features, benefits and drawbacks of idli and shed light on why it has become a popular culinary delight.

Features of idli

  1. Simple and healthy ingredients:
    Idli is made from a dough of fermented black lentils (hulled) and rice. These simple and readily available ingredients are mixed together, fermented and then steamed to perfection. The fermentation process not only enhances the taste, but also improves the nutritional profile of idli.
  2. Light and fluffy texture:
    Idlis have a unique texture that is light, fluffy and slightly tangy. The steaming process creates a soft and spongy texture, making idli a delightful dish to enjoy.

Benefits of idli

  1. Nutritional value:
    Idli is a low-calorie food that provides essential nutrients. It is a good source of carbohydrates, protein and fiber. A single idli contains about 58 calories, 1.6 grams of protein, 12 grams of carbohydrates, and 0.4 grams of fat. It also contains essential minerals such as iron, calcium, potassium, and vitamins A and C.
  2. High in fiber:
    The presence of fiber in idli promotes good digestion and helps maintain a healthy digestive system. Fiber adds bulk to the stool, which aids in regular bowel movements and prevents constipation.
  3. Satisfaction and weight management:
    Idli’s high protein and fiber content help you feel fuller for longer, reducing the urge to overeat. It can be a satisfying and nutritious option for those trying to manage their weight.
  4. Suitable for a balanced diet:
    Idli is a versatile dish that can be paired with a variety of accompaniments. It can be enjoyed with coconut, tomato or mint chutneys or served with sambhar, a spicy lentil and vegetable stew. These accompaniments enhance the flavor and nutritional value of idli, making it a well-rounded meal.
  5. Gluten-free and lactose-free:
    Idli is naturally gluten-free and contains no lactose, making it suitable for those with gluten intolerance or lactose sensitivity. It can be a healthy and delicious alternative for those on a gluten-free or dairy-free diet.

Disadvantages of idli

  1. High carbohydrate content:
    While idli is a nutritious dish, it is important to be mindful of portion sizes, especially for individuals with special dietary needs or those managing conditions such as diabetes. Idlis are made primarily from rice, which contributes to their carbohydrate content. It is advisable to balance the consumption of idli with other nutrient-rich foods to maintain a balanced diet.
  2. Fermentation time:
    The fermentation process required to make idli dough usually takes several hours, ranging from 6 to 8 hours or even overnight. This can be time consuming and requires advance planning and preparation. However, ready-made idli batter is also available in stores, which can significantly reduce the preparation time.

Idli is not only a popular South Indian dish, but also a nutritious addition to a balanced diet. Its simple ingredients, light texture, and several health benefits make it a popular choice for people seeking a healthy and tasty meal. While idli’s high carbohydrate content and fermentation time may be considered a drawback by some, its overall nutritional profile and versatility make it an excellent choice for those looking for a tasty and healthy culinary experience.
Disclaimer: The information provided in this article is for educational purposes only and should not be used as a substitute for professional medical advice. If you have specific dietary concerns or health conditions, consult a healthcare professional before making any changes to your diet.

Questions and Answers

1. What are the health benefits of eating idli?

Idlis offer several health benefits. It is a low calorie dish that provides essential nutrients like carbohydrates, proteins and fiber. It is also a good source of minerals such as iron, calcium and potassium. The fiber content promotes healthy digestion, and the combination of protein and fiber helps maintain satiety, making it a good choice for weight management.

2. Can idli be included in a gluten-free diet?

Yes, idli is naturally gluten-free as it does not contain gluten-containing grains. The traditional recipe uses rice and lentils, both of which are gluten-free. However, it is important to ensure that the ingredients used are not cross-contaminated with gluten during processing or preparation.

3. Can idli be part of a diabetic-friendly diet?

Idli can be consumed in moderation as part of a diabetic-friendly diet. However, people with diabetes should be mindful of portion sizes and total carbohydrate intake from idli. It is advisable to pair idli with protein-rich foods, such as sambar or lentil chutney, and include plenty of non-starchy vegetables to balance the meal.

4. Can idli be enjoyed by people with lactose intolerance?

Yes, idli is lactose-free and can be enjoyed by people with lactose intolerance. The traditional idli recipe does not require the addition of dairy products. However, it is important to check the ingredients of any accompanying chutneys or condiments, as some may contain dairy or milk-based products. Choosing non-dairy alternatives or making homemade non-dairy chutneys can ensure a lactose-free idli experience.

5. Is idli suitable for children and the elderly?

Idlis are generally considered a suitable food option for children and the elderly due to their soft and easily digestible texture. The fermented nature of idli makes it easier to digest and can be a gentle introduction to solid foods for infants. However, it is important to consider individual dietary needs and consult with a healthcare professional or pediatrician for specific recommendations based on age, health conditions, and any potential allergies or intolerances.