Idli Calories : Nutrition, Recipes and Health Benefits

About Idli

Idli is a popular South Indian dish that is a type of savory rice cake. It is a traditional breakfast item and is also eaten as a snack. Idli is made by steaming a batter consisting of fermented rice and urad dal (black gram) until it becomes light and fluffy. The fermentation process gives idli its characteristic soft and spongy texture.

Nutritional profile of Idli per 100 grams:

Idli Calorie Breakdown

A typical idli, which is about the size of your palm, contains around 30-40 calories. The calories in idli primarily come from its carbohydrate content, with just a hint of protein and very little fat.

This makes idli a calorie-friendly choice, especially for those who are looking to maintain or lose weight.

Here’s a simplified breakdown:

Carbohydrates:

• These are the main energy providers, making up most of the calories in idli.

Protein:

• Idli also contains a small amount of protein, essential for body repair and growth.

Fat:

• The fat content in idli is quite low, which is a plus for those concerned about their fat intake.

Variations in Idli Calories

1. Rice Idli:

• Calories: Rice idlis, which are the most common variety, have a calorie content similar to what we’ve discussed earlier, around 30-40 calories per idli.

2. Rava Idli:

• Calories: Rava idlis, made from semolina (rava), can have slightly more calories than traditional rice idlis. Depending on the recipe and serving size, they may contain approximately 40-50 calories per idli.

3. Wheat Idli:

• Calories: Wheat idlis, prepared with whole wheat flour, offer a healthier twist with around 35-45 calories per idli.

Health Benefits of Idlis

Idlis aren’t just about calories; they’re also packed with several health benefits. Here’s why idlis make an excellent addition to your diet:

1. Nutrient-Rich:

Idlis are rich in essential nutrients like carbohydrates for energy, protein for muscle repair, and dietary fiber for good digestion.

2. Low Fat:

With minimal fat content, idlis are heart-healthy and ideal for those watching their fat intake.

3. Gentle on the Stomach:

The fermentation process makes idlis easy to digest, making them suitable for those with sensitive stomachs.

4. Balanced Meal:

Idlis can be part of a balanced meal when paired with nutritious accompaniments like coconut chutney, which provides healthy fats, or sambar, a protein-rich lentil-based side dish.

5. Sustained Energy:

The complex carbohydrates in idlis release energy gradually, helping you stay active throughout the day.

Caloric Impact of Accompaniments

While idlis themselves are low in calories, it’s essential to consider the calories added by the side dishes or accompaniments you choose. For instance:

Coconut Chutney:

While coconut chutney is a delicious pairing with idlis, it can add extra calories due to the coconut’s fat content.

Opt for chutneys with less oil and coconut to keep calories in check.

Sambar:

Sambar is a protein-rich side dish, but it can vary in calorie content depending on its ingredients and preparation.

Lighter sambar options are available, which can be a wise choice for those concerned about their calorie intake.

Choosing your accompaniments wisely allows you to enjoy a flavorful meal without significantly increasing the calorie count. This way, you can balance taste and nutrition effectively.

How to Make Idli:

Making idli is a straightforward process. Here’s a simplified step-by-step guide:

Ingredients:

• 1 cup of urad dal (black gram)
• 2 cups of idli rice
• Water for soaking
• Salt to taste

Instructions:

Soak the urad dal and rice separately in water for 4-6 hours.

Rinse and drain the soaked urad dal and rice.

Grind the urad dal and rice separately into a smooth batter using some water.

Mix the two batters together, adding salt.

Ferment the batter in a warm place for 8-12 hours or until it doubles in volume.

Grease the idli molds with a little oil or ghee.

Pour the batter into the molds and steam for about 10-12 minutes.

Once done, let them cool for a few minutes, then gently remove the idlis from the molds.

**Serve with chutney or sambar.

How to Make Idli Batter:

Idli batter is the key to soft and fluffy idlis. Here’s how to make it:

Ingredients:

• 1 cup urad dal (black gram)
• 2 cups idli rice
• Salt to taste
• Water for soaking

Instructions:

**Soak urad dal and rice separately for 4-6 hours.

**Rinse and drain the soaked dal and rice.

**Grind urad dal into a smooth, thick batter using minimal water.

**Grind rice into a coarse batter.

**Combine both batters, add salt, and mix well.

**Ferment the batter in a warm place for 8-12 hours until it doubles in volume.

How to Make Rava Idli:

Rava idli is a quicker alternative to traditional idli. Here’s how to make it:

Ingredients:

• 1 cup of semolina (rava)
• 1 cup of yogurt
• 1/2 cup of water
• 1 tsp of oil
• 1/2 tsp of mustard seeds
• 1/2 tsp of urad dal (black gram)
• 1/2 tsp of chana dal (split chickpeas)
• A pinch of asafoetida (hing)
• 1/2 tsp of baking soda
• Salt to taste
• Chopped coriander leaves and curry leaves

Instructions:

**Heat oil in a pan and add mustard seeds, urad dal, chana dal, and hing. Sauté until the dals turn golden.

**Add semolina and roast until it turns lightly golden.

**Remove from heat and let it cool. Then, add yogurt, water, salt, baking soda, and chopped herbs. Mix well.

**Allow the batter to rest for 15-20 minutes.

**Grease the idli molds and pour the batter.

**Steam for about 12-15 minutes.

How Many Calories in One Idli:

One regular-sized idli contains approximately 30-40 calories. This calorie count can vary slightly depending on the size and specific recipe variations.

Idli Sambar is Famous in Which State:

Idli sambar is famous all over India, but it is most closely associated with the southern states of India, particularly Tamil Nadu, Karnataka, Kerala, and Andhra Pradesh. It is a staple breakfast or snack in these regions.

Who Invented Idli:

The origin of idli is believed to date back to ancient India. It is said to have been invented in the southern Indian states, and the dish has been enjoyed for many centuries. The exact inventor of idli remains unknown, as it has a long history and has evolved over time.

How to Make Soft Idli:

To make soft idli, ensure you have a well-fermented batter and follow the right steaming process. Additionally, use a 4:1 ratio of idli rice to urad dal for a fluffy texture. Properly greasing the idli molds also helps prevent sticking, resulting in softer idlis.

Ingredients:

• 2 cups of idli rice (parboiled rice)
• 1/2 cup of urad dal (black gram)
• 1/2 tsp fenugreek seeds (methi seeds)
• Water for soaking
• Salt to taste

Instructions:

1. Soaking:

1. **Rinse the idli rice and urad dal separately in cold water and soak them in ample water for about 4-6 hours. Add the fenugreek seeds to the urad dal while soaking.
2. **The soaking process allows the rice and dal to absorb water and become soft, which is crucial for achieving soft idlis.

2. Grinding:

**After soaking, drain the water from the rice and urad dal. Keep a small portion of this drained water aside.

**In a wet grinder or a high-speed blender, grind the urad dal with just enough water to make a smooth and fluffy batter. This may take about 20-25 minutes of grinding. The batter should have a light and airy texture.

**Transfer the urad dal batter to a large mixing bowl.

**Now, grind the rice, adding just enough water to make a slightly coarse batter. It should have a semolina-like texture.

**Mix the rice batter with the urad dal batter. Add salt and mix well. The consistency of the batter should be similar to that of pancake batter. Use the reserved drained water if needed.

**The fermentation process is crucial for soft idlis. Cover the bowl and allow the batter to ferment in a warm place for about 8-12 hours or until it doubles in volume. The time required for fermentation may vary depending on the temperature and humidity.

3. Making Idlis:

**Once the batter is well-fermented, gently stir it to deflate some of the air.

**Grease the idli molds with a little oil or ghee.

**Pour a ladleful of the batter into each mold, filling them about 3/4 full.

**Steam the idlis in a steamer for about 10-12 minutes. You can check for doneness by inserting a toothpick or a knife into one idli; it should come out clean.

4. Serving:

**Once done, remove the idlis from the molds and let them cool for a couple of minutes.

**Serve the soft and fluffy idlis with your favorite chutney, sambar, or other accompaniments.

Enjoy your homemade soft idlis, which should be light, airy, and full of flavor.

The key is in the quality of ingredients and the fermentation process, so be patient and allow the batter to ferment well for the best results.

How to Make Idli Sambar:

Ingredients for Sambar:

• 1/2 cup toor dal (split pigeon peas)
• 1 small onion, finely chopped
• 1 small tomato, chopped
• 1 small carrot, chopped
• 5-6 green beans, chopped
• 1 small potato, cubed
• A small piece of tamarind (about a lime-sized ball)
• 2-3 green chilies, slit
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder (adjust to taste)
• 1 tsp sambar powder (available at Indian grocery stores)
• 1/4 tsp asafoetida (hing)
• 2-3 cups water
• Salt to taste
• Fresh coriander leaves, chopped, for garnish

Ingredients for Tempering:

• 1 tsp mustard seeds
• 1/2 tsp fenugreek seeds
• 1-2 dried red chilies
• 10-12 curry leaves
• 2-3 tbsp vegetable oil

Instructions for Preparing Sambar:

**Wash the toor dal and pressure cook it with 2 cups of water, turmeric powder, and a few drops of oil until it’s soft and well-cooked (usually takes 3-4 whistles). Set it aside.

**Soak the tamarind in warm water for about 15 minutes. Squeeze out the pulp and discard the solid part. Set the tamarind pulp aside.

**In a large pot, add the cooked dal, chopped vegetables, slit green chilies, red chili powder, and sambar powder.

**Add 2-3 cups of water to the pot, depending on the desired consistency. Simmer and cook the vegetables until they become tender.

**Once the vegetables are cooked, add the tamarind pulp, salt, and asafoetida. Mix well.

**Let the sambar simmer for a few more minutes until it reaches the desired thickness. If it becomes too thick, you can add more water to adjust the consistency.

Instructions for Tempering:

**In a separate small pan, heat the vegetable oil.

**Add mustard seeds. When they start to splutter, add fenugreek seeds, dried red chilies, and curry leaves. Sauté for a minute or two.

**Pour this tempering over the prepared sambar and mix well. Let it simmer for a couple more minutes.

Serving:

Serve the hot and flavorful sambar with soft idlis. Garnish with fresh coriander leaves.

Enjoy your homemade idli sambar!

Practical Tips for Calorie-Conscious Eating

If you’re aiming to manage your calorie intake while relishing idlis, here are some practical tips:

Portion Control: Be mindful of how many idlis you consume. Opt for a reasonable serving size that aligns with your calorie goals.

Lighter Accompaniments: Choose chutneys and sambar that are prepared with less oil and minimal added fats.

Balance Your Meal: Consider the calorie content of your entire meal. If you plan to have idlis with other dishes, think about how they fit into your daily caloric intake.

Healthy Variations: Experiment with different types of idlis, such as those made from whole grains, to add extra nutrition to your meal.

By following these tips, you can enjoy your idlis while keeping your calorie-conscious goals on track.

Idli in Contemporary Diets

As we’ve discussed the intricacies of idli calories, let’s explore its place in modern diets. Idli has transcended its South Indian origins and found a special spot in the hearts and diets of people across the world.

1. Breakfast Choice:

In contemporary diets, idli remains a favored breakfast choice for many.

Its simplicity, low calorie count, and versatility make it a convenient and nutritious option.

People value it not only for its nutritional benefits but also for the energy it provides to kick-start the day.

2. Dietary Preferences:

Idli’s adaptability extends to various dietary preferences.

It caters to vegetarians and vegans as a plant-based dish. The low fat and low cholesterol content aligns with heart-healthy diets.

For those following gluten-free diets, rice idlis offer a suitable choice. This adaptability makes idli a go-to option for a wide range of dietary needs.

3. International Appeal:

Idli has gained international recognition, finding its way into the diets of people worldwide.

It’s appreciated for being light, easily digestible, and a source of vital nutrients.

Just like sushi or tacos, idlis have transcended cultural boundaries, becoming a beloved food choice.

4. Healthy Eating Trends:

In an era where health-conscious eating is on the rise, idli’s low calorie and low-fat content make it a valuable addition to health-focused diets.

It’s often considered a smarter choice compared to calorie-dense, processed breakfast options.

5. Breakfast on the Go:

In our fast-paced lives, idlis offer a quick, nutritious breakfast.

Many eateries and fast-food chains now serve idlis, making them accessible to people with busy schedules.

6. Children’s Diets:

Idli’s mild flavor and soft texture make it a suitable choice for children’s diets.

It’s not only nutritious but also appealing to young taste buds. Parents often include idlis as a part of a balanced diet for their kids.

Frequently Asked Questions (FAQs)

Q1: Are idlis suitable for weight loss diets?

Absolutely! Idlis are low in calories and can be a great choice for those aiming to lose weight. Just be mindful of your portion sizes and accompaniments.

Q2: Can idlis be included in a gluten-free diet?

Yes, rice idlis are naturally gluten-free, making them a safe choice for those with gluten sensitivities or celiac disease.

Q3: How can I make idlis even healthier?

Consider using whole grains like whole wheat or millet to make idlis.

These variations offer additional nutrients and dietary fiber.

Q4: Can I enjoy idlis if I’m on a low-fat diet?

Certainly! Idlis are low in fat, making them a suitable choice for those following low-fat diets.

Just pay attention to your choice of accompaniments.

Q5: Can I eat idli during weight loss?

A5: Yes, you can include idli in your weight loss diet.

Idli is relatively low in calories and provides a good balance of carbohydrates and protein, making it a healthy choice for weight management.

Q6: Is idli high in calories?

A7: No, idli is not high in calories. On average, one regular-sized idli contains approximately 30-40 calories.

Q8: How many calories are in idli and rice?

A8: The calorie content of idli and rice varies based on the type and size of idli and the specific rice used.

On average, one regular-sized idli made from parboiled rice contains around 30-40 calories.

Q9: How many calories are in 5 idly?

A9: For 5 idlis, the total calorie count would be approximately 150-200 calories, depending on the specific recipe and size of the idlis.

Keep in mind that the calorie count can vary slightly based on factors like the size of the idli and the ingredients used in the batter.

It’s also essential to consider the calories added by accompaniments like chutney or sambar when planning your meals.

Q10.One Idli, How Many Calories?

A10: One regular-sized idli typically contains around 30-40 calories. The exact calorie count may vary slightly depending on the size and specific recipe.

External References:

1. “How Many Calories Are There in an Idli & Does It Have Any Health Benefits?” – NDTV Food
   • URL: https://food.ndtv.com/food-drinks/how-many-calories-are-there-in-an-idli-does-it-have-any-health-benefits-1400142
2. “Idli Calories: Is Idli Healthy for Weight Loss?” – The Times of India
   • URL: https://timesofindia.indiatimes.com/life-style/food-news/idli-calories-is-idli-healthy-for-weight-loss/photostory/77415875.cms
3. “Calories in Idli and Nutrition Facts” – FatSecret
   • URL: https://www.fatsecret.com/calories-nutrition/generic/idli
4. “Idli: Calories and Nutritional Information” – MyFitnessPal
   • URL: https://www.myfitnesspal.com/food/calories/idli-112990034

5. “Idli Nutrition: Calories and Health Benefits” – Medindia

   • URL: https://www.medindia.net/patients/lifestyleandwellness/idli.htm

Medically Reviewed by Dr. Ramesh Gaddam, MD

General Physician, Diabetologist, and Critical Care Specialist.