Full Breakdown
| Amount | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| 1 idli (25 g) | 35 kcal | 1.2 g | 7.1 g | 0.1 g | 0.6 g |
| 2 idlis (50 g) | 70 kcal | 2.4 g | 14.2 g | 0.2 g | 1.2 g |
| 3 idlis (75 g) | 105 kcal | 3.6 g | 21.3 g | 0.3 g | 1.8 g |
| 4 idlis (100 g) | 140 kcal | 4.8 g | 28.4 g | 0.4 g | 2.4 g |
| 5 idlis (126 g) | 175 kcal | 6 g | 35.5 g | 0.5 g | 3 g |
| 100 g | 138 kcal | 4.6 g | 28.2 g | 0.3 g | 2.3 g |
Protein, Carbs and Fat in Idli
One serving of idli (1 idli, about 25 g) has about 1.2 g of protein. 100 g has about 4.6 g.
- Carbs 84%
- Fat 2%
- Protein 14%
About 84% of the calories in idli come from carbohydrate, 14% from protein and 2% from fat. One serving is about 2% of a 2,000 kcal day. 2,000 kcal is the reference day used on Indian food labels; your own needs depend on your age, size and activity.
How Idli Compares
| Dish | Per serving | Per 100 g | Protein per 100 g |
|---|---|---|---|
| Idli | 35 kcal per 1 idli | 138 kcal | 4.6 g |
| Sambar | 249 kcal per 1 bowl | 97 kcal | 3.4 g |
| Rava dhokla | 195 kcal per 1 plate | 195 kcal | 5.4 g |
| Dhokla | 87 kcal per 1 piece | 217 kcal | 13.4 g |
| Besan suji dhokla | 197 kcal per 1 piece | 199 kcal | 8.5 g |
| Uttapam | 174 kcal per 1 uttapam | 256 kcal | 6.2 g |
Common Questions
How many calories are in idli?
One serving of idli (1 idli, about 25 g) has about 35 calories and 1.2 g of protein. 100 g has about 138 calories and 4.6 g of protein.
How much protein is in idli?
One serving of idli (1 idli, about 25 g) has about 1.2 g of protein. 100 g has about 4.6 g.
How many carbs and how much fat are in idli?
One serving of idli (1 idli, about 25 g) has about 7.1 g of carbohydrate, 0.1 g of fat and 0.6 g of fibre.
How many calories are in 2 idlis of idli?
Two servings of idli (2 idlis, about 50 g) have about 70 calories and 2.4 g of protein.
Where do the calories in idli come from?
About 84% of the calories in idli come from carbohydrate, 14% from protein and 2% from fat. One serving is about 2% of a 2,000 kcal day.
Which has more calories, idli or sambar?
Per 100 g, idli has about 138 calories and sambar has about 97, so idli has more.
Good to Know
Source: Indian Nutrient Databank (INDB), recipe “Idli” (ASC144), based on ICMR-NIN's Indian Food Composition Tables. Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition, 2024 (paper, CC BY 4.0). INDB works out each recipe from its raw ingredients, so weights are before cooking: a cooked piece can weigh less for the same calories. Home-cooked versions vary with the recipe, the oil or ghee used and the portion size. This is general nutrition information, not medical advice.
