Idli (Steamed Rice Cake) Calories and Nutrition
Also known as: Steamed rice cake, Idly
2 idlis (~100 g) of Idli (Steamed Rice Cake) contains 128 calories, 6.4g protein, 25g carbs and 0.4g fat — a vegan dish in the breakfast category.
Nutrition facts
| Nutrient | Per 100 g | Per 2 idlis (~100 g) |
|---|---|---|
| Calories | 128 kcal | 128 kcal |
| Protein | 6.36 g | 6.4 g |
| Carbs | 24.98 g | 25 g |
| Fat | 0.35 g | 0.4 g |
| Fiber | 5.8 g | 5.8 g |
| Sugar | 1.85 g | 1.9 g |
| Sodium | 252 mg | 252 mg |
| Saturated fat | 0.06 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
Calorie calculator
Enter how much you ate and we'll calculate the nutrition.
- Calories
- — kcal
- Protein
- — g
- Carbs
- — g
- Fat
- — g
How Idli (Steamed Rice Cake) fits in your diet
A 2 idlis (~100 g) of idli (steamed rice cake) contributes about 6% of a 2,000-kcal daily target and roughly 13% of an average adult's 50 g daily protein floor. Typically made with parboiled rice, urad dal, fenugreek seeds, salt.
Soft, savoury steamed cakes of fermented rice and urad dal batter. A classic South Indian breakfast, naturally low-fat. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: south indian.
Related foods
Frequently asked questions
How many calories are in 2 idlis?
Two plain idlis (about 100 g) have roughly 145 kcal. With sambar and coconut chutney, the meal totals about 280–350 kcal.
Is idli good for weight loss?
Yes — idli is steamed (not fried), naturally low in fat, and the fermentation makes nutrients easier to absorb. Stick to 2–3 idlis and skip oily chutneys.
How much protein is in idli?
One idli has about 2 g of protein from the urad dal. Two idlis paired with a bowl of sambar deliver ~9 g of protein.
Is idli good for diabetics?
Idli has a moderate glycemic index. Eat it with sambar and chutney rather than alone — the dal and fibre lower the glucose impact. Limit to 2 idlis per meal.
Idli vs dosa — which is healthier?
Idli is healthier than dosa for everyday eating because it is steamed, not pan-fried. A plain dosa typically has 130 kcal vs idli's ~75 kcal each. Choose idli for weight loss; dosa as an occasional treat.
Sources
Nutrition values for idli (steamed rice cake) are sourced from USDA FoodData Central (FDC 2708346). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026