Idli Calories & Nutrition

Idli has 130 calories per 2 idli (130 kcal per 100 g)

South Indian Health Rating: 9/10 Best time: Breakfast
130 kcal

Idli Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Idli broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
2 idli standard 100 g 130 kcal 4.2 g 24 g 1 g
2 idlis 200 g 260 kcal 8.4 g 48 g 2 g
3 idlis 300 g 390 kcal 12.6 g 72 g 3 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Idli (per 2 idli)
Nutrient Per serving Per 100 g % DV*
Calories 130 kcal 130 kcal 7%
Protein 4.2 g 4.2 g 8%
Carbohydrates 24 g 24 g 8%
Fat 1 g 1 g 2%
Fiber 1.2 g 1.2 g 5%
Sugar 0.8 g 0.8 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4.2 g · 14%
Carbs 24 g · 79%
Fat 1 g · 7%
Burn it off

Minutes of activity to burn 130 kcal (70 kg adult):

Brisk walking 28 min
Cycling 19 min
Running 14 min
Yoga 37 min

Is Idli good for weight loss?

Yes — a good choice

Idli carries roughly 130 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Idli good for muscle gain?

Mainly an energy food

Idli provides about 4.2 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Idli

Steamed and low-fat.

About Idli

Steamed rice cakes.

Frequently asked questions about Idli

2 idli (100 g) contains approximately 130 calories, along with 4.2 g protein, 24 g carbohydrates and 1 g fat.

100 g of Idli contains about 130 calories, 4.2 g protein, 24 g carbs and 1 g fat.

2 idli works out to roughly 130 calories and 4.2 g of protein in total.

Yes — a good choice. Idli carries roughly 130 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Idli contains about 4.2 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Idli provides roughly 24 g of carbohydrates and 0.8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Idli is best eaten at breakfast.

For a 70 kg adult, burning the roughly 130 calories in 2 idli takes brisk walking for about 28 minutes, or cycling for about 19 minutes, or running for about 14 minutes, or yoga for about 37 minutes.

Compare Idli with other foods

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

Similar foods in South Indian

Dosa

120 kcal

Masala Dosa

329 kcal

Rava Idli

103 kcal

Sambar

145 kcal

Coconut Chutney

80 kcal

Trending Indian foods

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Biryani

350 kcal

Palak Paneer

220 kcal

Tandoori Chicken

195 kcal

Pav Bhaji

400 kcal

Curd (Yogurt)

98 kcal

Rajma

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Chana Masala

180 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.