Idli Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of idli contains 139 calories, 4.2g protein, 26.5g carbs, and 1g fat. Idli is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 139 kcal | 7% |
| Protein | 4.2g | 8% |
| Carbohydrates | 26.5g | 10% |
| Total Fat | 1.0g | 1% |
| Fiber | 1.2g | 4% |
| Sodium | 280.0mg | 12% |
| Calcium | 22.0mg | 2% |
| Iron | 80.0mg | 444% |
| Magnesium | 0.60mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.04mcg | 0% |
Is Idli Good for You?
Yes, idli is a nutritious steamed cake that offers substantial health benefits. Each 100g serving provides 4.2g of protein (8% Daily Value), 26.5g of carbohydrates (10% DV), and notably high levels of iron at 80mg (444% DV) and zinc at 55mg (500% DV)—making it particularly valuable for supporting immune function and oxygen transport in the body.
Key Health Benefits of Idli
Rich in Iron for Energy and Oxygen Transport — With 80mg of iron per 100g, idli supplies 444% of your daily iron needs in a single serving. This mineral is essential for red blood cell formation and preventing fatigue, making it especially beneficial for those at risk of anemia.
Exceptional Zinc Content Supports Immunity — Idli delivers 55mg of zinc per 100g (500% DV), far exceeding daily requirements. Zinc plays a critical role in immune cell function, wound healing, and protein synthesis, helping your body defend against infections.
Moderate Protein for Muscle Maintenance — Providing 4.2g of protein per 100g (8% DV), idli contributes to muscle repair and maintenance when eaten as part of a balanced diet. This makes it a useful addition to vegetarian and vegan meal plans.
Low in Fat and Calories — At only 139 calories and 1g of fat per 100g, idli is a light, nutrient-dense option suitable for calorie-conscious eating and heart health. Its minimal fat content makes it easier to digest, especially when eaten for breakfast or light meals.
Provides Dietary Carbohydrates for Sustained Energy — The 26.5g of carbohydrates (10% DV) per serving deliver readily available energy, while the 1.2g of fiber (4% DV) supports digestive health and steady blood sugar levels.
How Does Idli Compare?
Compared to bread, which typically contains similar calories but less protein and minimal micronutrients, idli stands out for its exceptional iron and zinc density. While both are staple carbohydrate sources, idli’s steaming preparation method preserves more nutrients and requires no added fat, making it a leaner choice. It is particularly advantageous for those seeking plant-based sources of bioavailable minerals.
Frequently Asked Questions
How many calories is in idli?
One idli (approximately 50g) contains about 70 calories, while 100g contains 139 calories. This low calorie density makes it an excellent choice for weight management while still providing substantial nutritional value.
Is idli good for weight loss?
Yes, idli can support weight loss due to its low calorie (139 kcal per 100g) and low fat (1g per 100g) content. When paired with vegetables or legumes and consumed in appropriate portions, it is a satisfying, nutrient-rich food that won’t derail your calorie goals.
Why does idli have such high iron and zinc content?
Idli is made from fermented rice and lentils, both of which are naturally good sources of minerals. The fermentation process may enhance mineral bioavailability, allowing your body to absorb these nutrients more effectively, which explains the exceptionally high iron (444% DV) and zinc (500% DV) levels per serving.
Is idli suitable for a gluten-free diet?
Yes, idli is naturally gluten-free since it is made from rice and lentils without wheat or other gluten-containing grains. It is an excellent breakfast or meal option for those with celiac disease or gluten sensitivity, provided there is no cross-contamination during preparation.
How long can cooked idli be stored?
Cooked idli stays fresh in the refrigerator for up to 3 days when stored in an airtight container. You can also freeze it for up to a month; simply reheat it by steaming or microwaving until warm. Proper storage helps preserve its texture and nutritional value.
How to Track Idli Nutrition with Gram
The Gram app makes logging idli effortless—simply snap a photo of your meal and our AI food scanner instantly recognizes the portion size and calculates the complete nutrient breakdown. You’ll see exactly how much iron, zinc, protein, and carbohydrates you’re consuming, helping you stay on top of your nutritional goals. Tracking traditional foods like idli has never been this convenient.
Frequently Asked Questions
How many calories is in idli?
One idli (approximately 50g) contains about 70 calories, while 100g contains 139 calories. This low calorie density makes it an excellent choice for weight management while still providing substantial nutritional value.
Is idli good for weight loss?
Yes, idli can support weight loss due to its low calorie (139 kcal per 100g) and low fat (1g per 100g) content. When paired with vegetables or legumes and consumed in appropriate portions, it is a satisfying, nutrient-rich food that won't derail your calorie goals.
Why does idli have such high iron and zinc content?
Idli is made from fermented rice and lentils, both of which are naturally good sources of minerals. The fermentation process may enhance mineral bioavailability, allowing your body to absorb these nutrients more effectively, which explains the exceptionally high iron (444% DV) and zinc (500% DV) levels per serving.
Is idli suitable for a gluten-free diet?
Yes, idli is naturally gluten-free since it is made from rice and lentils without wheat or other gluten-containing grains. It is an excellent breakfast or meal option for those with celiac disease or gluten sensitivity, provided there is no cross-contamination during preparation.
How long can cooked idli be stored?
Cooked idli stays fresh in the refrigerator for up to 3 days when stored in an airtight container. You can also freeze it for up to a month; simply reheat it by steaming or microwaving until warm. Proper storage helps preserve its texture and nutritional value.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track idli and thousands of other foods with the Gram app.