Indian food calories
Calories in Idli (steamed rice and urad dal cake) (इडली)
1 idli (50 g) of idli (steamed rice and urad dal cake) has about 65 kcal. Per 100 g it provides 130 kcal, 3.8 g protein, 26 g carbohydrate and 0.5 g fat.
| Portion | Weight | Calories |
|---|---|---|
| 1 idli (50 g) | 50 g | 65 kcal |
| 2 idlis (100 g) | 100 g | 130 kcal |
| 3 idlis (150 g) | 150 g | 195 kcal |
Macros per 100 g
| Energy | 130 kcal |
| Protein | 3.8 g |
| Carbohydrate | 26 g |
| Fat | 0.5 g |
| Fibre | 0.8 g |
What changes the number
Idli is one of the few genuinely low-fat Indian breakfasts — steamed, not fried, at roughly 65 kcal each. What surrounds it decides the meal: a generous ladle of coconut chutney adds 90–120 kcal, and sambar adds another 60–80. Fermentation also improves B-vitamin availability and makes the batter easier on the gut, which matters if you are on a GLP-1 and finding heavy breakfasts uncomfortable. Three idlis with sambar and a thin chutney is a reasonable 300 kcal start.
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Learn the method: how to count calories in Indian food · your daily calorie target
Where this number comes from
Primary source: MetaFit Indian Curated v1.0, entry idli (Fermented rice and urad dal batter, steamed.) — the same dataset the MetaFit app logs against. Checked by MetaFit Nutrition Team on 2026-09-22.
Cross-checked against USDA FoodData Central (Idli), which gives 128 kcal per 100 g — effectively the same figure.
Home recipes vary, especially in oil and ghee.