Calories in Rice Idli

Rice Idli

The most popular and healthy food these days is the south Indian staple Idli.  Idlis are made after soaking parboiled rice and urad dal soaked overnight and ground to a make a batter. This batter is fermented overnight to make fluffy soft nutritious idli as breakfast or a snack. Most hospitals serve idlis to patients for breakfast. Idlis are light and easy to digest. The fermentation breaks down the proteins and minerals making them soluble and easy to digest.  Even though idlis contain rice it is counter balanced with the urad dal. So there are not too many calories.

Nutritionists advise a healthy breakfast to start the day.  Calories in 2 idlis and chutney give the required amount of energy for the body without increasing weight and blood sugar levels.

Idlis are traditionally eaten with coconut chutney and sambhar.  Sometimes a coarse powder called molagapodi is also an accompaniment to the idlis.

How many calories in 1 Rice Idli?

Serving: 1 idli (39g)


Calories from Fat 4
Calories 58
Total Fat 0.4g
Saturated Fat 0.1g
Trans Fat 0g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Cholesterol 0mg
Sodium 75mg
Potassium 41mg
Total Carbohydrates 12g
Dietary Fiber 0.5g
Sugars 0.1g
Protein 1.6g

Vitamins in 1 idli (% Daily Values*)

Vitamin A 0%
Vitamin C 0.2%
Calcium 0.8%
Iron 3.3%


* Percent Daily Values are based on a 2000 calorie diet.


Calories in coconut chutney

Serving Size:2 tbsp (37g)


Calories from Fat 39
Calories 60
Total Fat 4.4g
Saturated Fat 2.7g
Trans Fat 0g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 148mg
Potassium 112mg
Total Carbohydrates 4.9g
Dietary Fiber 1.7g
Sugars 1.9g
Protein 1.3g

Vitamins in coconut chutney (% Daily Values*)


Vitamin A 4.8%
Vitamin C 81%
Calcium 0.8%
Iron 3.3%


* Percent Daily Values are based on a 2000 calorie diet.

Calories in Idli sambar

Serving Size: 1 cup sambar with 3 idli (369g)


Calories from Fat 18
Calories 304
Total Fat 2g
Saturated Fat 0.3g
Trans Fat 0g
Polyunsaturated Fat 0.9g
Monounsaturated Fat 0.5g
Cholesterol 0mg
Sodium 427mg
Potassium 651mg
Total Carbohydrates 61g
Dietary Fiber 8.9g
Sugars 9.4g
Protein 12g

Vitamins in 1 cup sambar and 3 idlis (% Daily Values*)


Vitamin A 23%
Vitamin C 58%
Calcium 6.4%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.


Calories in Rice Idli are low and very healthy, but the problem is that they are so light, delicious and nutritive that no one can restrict themselves to eating just one or two. Add ghee to the idlis and they taste divine but the nutrition is diluted and many extra calories get loaded.

Like all good things moderation is the best.