Calories in idli
1 idli (25 g) has 34 calories, with 1.1 g of protein, 7 g of carbs and 0.1 g of fat. That's 138 calories per 100 g.
| Nutrition | 1 idli (25 g) | 100 g |
|---|---|---|
| Calories | 34 kcal | 138 kcal |
| Protein | 1.1 g | 4.6 g |
| Carbs | 7 g | 28.2 g |
| Fat | 0.1 g | 0.3 g |
| Fibre | 0.6 g | 2.3 g |
Figures are from the Indian Nutrient Databank (INDB). INDB works from home-cooked recipes, so a restaurant version will usually have more calories.
Is idli good for a gym diet?
It has some protein (3.3 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
Most of its calories come from carbs (84%), then protein (14%) and fat (2%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 23 idlis (about 770 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with rice and urad dal, plus spices.
Logging idli in GymSensei
Type or say “1 idli” and it's logged with the numbers above, no searching through lists.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Daliya | 1 plate (117 g) | 345 | 9.7 g |
| Veg poha | 1 bowl (98 g) | 177 | 4.8 g |
| Dosa | 1 dosa (36 g) | 137 | 3.7 g |
| Uttapam | 1 uttapam (68 g) | 174 | 4.2 g |
| Upma | 1 bowl (106 g) | 157 | 3.5 g |
Updated . General fitness and nutrition guidance, not medical advice.
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