Idli Podi Calories & Nutrition (इडली पोडी)

Idli Podi has 47 calories per 1 tbsp (313 kcal per 100 g)

South Indian Health Rating: 8/10 Best time: Breakfast
47 kcal

Idli Podi Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
1 tsp 5 g 16 kcal 1.1 g 2.4 g 0.1 g
1 tbsp standard 15 g 47 kcal 3.2 g 7.1 g 0.4 g
100 g 100 g 313 kcal 21.3 g 47.3 g 2.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Idli Podi to your thali See the total calories of your whole meal.
Nutrition Facts — Idli Podi (per 1 tbsp)
Nutrient Per serving Per 100 g % DV*
Calories 47 kcal 313 kcal 2%
Protein 3.2 g 21.3 g 6%
Carbohydrates 7.1 g 47.3 g 2%
Fat 0.4 g 2.7 g 1%
Fiber 2.1 g 14 g 8%
Sugar 0.2 g 1.3 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.2 g · 29%
Carbs 7.1 g · 63%
Fat 0.4 g · 8%
Burn it off

Minutes of activity to burn 47 kcal (70 kg adult):

Brisk walking 10 min
Cycling 7 min
Running 5 min
Yoga 13 min

Is Idli Podi good for weight loss?

Yes, in controlled portions

Idli Podi carries roughly 313 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 21.3 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 14 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Idli Podi good for muscle gain?

Strong protein source

Idli Podi provides about 21.3 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 6.8 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Idli Podi

Watch the portion and the amount of oil used. Pair with a protein source and vegetables for a balanced meal.

About Idli Podi

A coarse, spicy powder of roasted lentils, chilli and sesame, mixed with oil for idli.

Frequently asked questions about Idli Podi

1 tbsp idli podi (15 g) contains approximately 47 calories, along with 3.2 g protein, 7.1 g carbohydrates and 0.4 g fat.

1 tbsp idli podi (15 g) mein lagbhag 47 calorie aur 3.2 g protein hota hai. Isme 7.1 g carbs aur 0.4 g fat bhi hota hai.

1 बड़ा चम्मच इडली पोडी (15 ग्राम) में लगभग 47 कैलोरी और 3.2 ग्राम प्रोटीन होता है। इसमें 7.1 ग्राम कार्बोहाइड्रेट और 0.4 ग्राम फैट भी होता है।

100 g of Idli Podi contains about 313 calories, 21.3 g protein, 47.3 g carbs and 2.7 g fat.

Yes, in controlled portions. Idli Podi carries roughly 313 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 21.3 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 14 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Idli Podi contains about 21.3 g of protein per 100 g, which is considered high for Indian foods.

Idli Podi provides roughly 47.3 g of carbohydrates and 1.3 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. 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 Podi is best eaten at breakfast.

For a 70 kg adult, burning the roughly 47 calories in 1 tbsp idli podi takes brisk walking for about 10 minutes, or cycling for about 7 minutes, or running for about 5 minutes, or yoga for about 13 minutes.

Compare Idli Podi with other foods

Idli Podi vs Masala Dosa Idli Podi vs Dosa Idli Podi vs Idli Idli Podi vs Sambar Idli Podi vs Coconut Chutney

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329 kcal

Dosa

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145 kcal

Coconut Chutney

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Rava Idli

103 kcal

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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: 30 October 2026

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