Idli vs Veg Stew

Per 100 g, Idli has 130 kcal and 4.2 g protein, while Veg Stew has 145 kcal and 7 g protein.

Idli

130
kcal per 100 g
4.2 g protein

Veg Stew

145
kcal per 100 g
7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Idli Veg Stew Difference
Calories Fewer calories for the same weight 130 kcal better 145 kcal 11%
Protein More protein helps with fullness and muscle 4.2 g 7 g better 40%
Carbs Lower carbs suits low-carb and diabetic diets 24 g 10.2 g better 58%
Fat Lower fat means lower calorie density 1 g better 8.4 g 88%
Fiber More fibre improves fullness and digestion 1.2 g 3.1 g better 61%
Sugar Less sugar means a gentler blood-sugar response 0.8 g better 4.9 g 84%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Idli

Idli is the lighter choice at 130 kcal per 100 g against 145 for Veg Stew — about 11% fewer calories for the same weight on your plate. That does not make Veg Stew a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Veg Stew

Veg Stew is the stronger protein source, with 7 g per 100 g against 4.2 g for Idli. To match that from Idli you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Idli vs Veg Stew — common questions

Veg Stew has more calories — about 145 kcal per 100 g compared with 130 kcal for Idli.

Veg Stew has more protein — 7 g per 100 g against 4.2 g for Idli.

Idli is the lighter choice at 130 kcal per 100 g against 145 for Veg Stew — about 11% fewer calories for the same weight on your plate. That does not make Veg Stew a bad food; it means the portion has to be smaller to fit the same calorie budget.

Veg Stew is the stronger protein source, with 7 g per 100 g against 4.2 g for Idli. To match that from Idli you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 275 kcal and 11.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Idli has the edge, mainly on calorie density. Per 100 g, Idli has 130 kcal and 4.2 g protein, while Veg Stew has 145 kcal and 7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Idli nutrition & serving sizes
Full Veg Stew nutrition & serving sizes

Other comparisons

Idli vs Masala Dosa Idli vs Dosa Idli vs Sambar Idli vs Coconut Chutney Idli vs Rava Idli

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.