Idli calories
per idli, not per 100 g
55 kcal 1 medium idli — taken as 40 g — has about 55 calories, with 1.8 g protein, 11.3 g carbohydrate and 0.1 g fat. Two come to 110 kcal, three to 166 kcal.
Per 100 g, idli carries 138 kcal and 4.6 g protein.
Serving assumed: 1 medium idli ≈ 40 g — steamed, no oil at all — the lightest way to start an Indian day. Change the portion and every number below changes with it.
Idli calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 40 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 idli | 40 g | 55 kcal | 1.8 g | 11.3 g | 0.1 g | 0.9 g |
| 2 idlis | 80 g | 110 kcal | 3.7 g | 22.6 g | 0.2 g | 1.8 g |
| 3 idlis | 120 g | 166 kcal | 5.5 g | 33.8 g | 0.4 g | 2.8 g |
| 1 plate of 3 idlis | 120 g | 166 kcal | 5.5 g | 33.8 g | 0.4 g | 2.8 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 medium idli (40 g) |
|---|---|---|
| Energy | 138 kcal | 55 kcal |
| Protein | 4.6 g | 1.8 g |
| Carbohydrate (available) | 28.2 g | 11.3 g |
| Fat | 0.3 g | 0.1 g |
| Dietary fibre | 2.3 g | 0.9 g |
What it takes to burn off 1 medium idli of idli
Minutes of activity for a 70 kg adult to spend 55 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where idli sits in an Indian plate
Among the 23 south indian entries on this site, idli ranks 4th for protein (4.6 g per 100 g) and 17th for energy density (138 kcal per 100 g). The protein leader in the group is medu vada at 8.0 g.
Protein supplies 13% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is moderate at 2.3 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 medium idli?
About 55 kcal for 1 medium idli, taken as 40 g (steamed, no oil at all — the lightest way to start an Indian day). Two come to roughly 110 kcal and three to 166 kcal. Per 100 g, idli carries 138 kcal.
How much protein is in idli?
4.6 g per 100 g, which works out to 1.8 g in 1 medium idli. That is 13% of the energy in this food, and ranks 4th of 23 in the south indian group on this site.
Is idli good for weight loss?
At 138 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume steamed, no oil at all — the lightest way to start an indian day. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from south indian, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.