Calories in Idli: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of idli (2 idli, about 100 g) has 128 kcal, with 6.4 g protein, 25 g carbohydrate and 0.4 g fat. Per 100 g it comes to 128 kcal. That is 5 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Calories | 128 kcal | 128 kcal |
| Protein | 6.4 g | 6.4 g |
| Carbohydrate | 25 g | 25 g |
| Fat | 0.4 g | 0.4 g |
| Fibre | 5.8 g | 5.8 g |
Serving: 2 idli, about 100 g. Source below, checked 13 October 2026.
What one serving looks like
Two idlis of about 50 g each are a plate-sized pair, each the size of a small saucer.
Where it fits in a 1,200 to 1,600 kcal day
At 128 kcal, one serving is about 8 percent of a 1,600 kcal day and about 11 percent of a 1,200 kcal day. Two idlis with a katori of sambar is one of the lighter Indian breakfasts. Most people eat three or four, and that needs planning.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Onion uttapam, Upma and Khaman dhokla.
How cooking changes the number
Steamed, so no oil is involved. Ghee, podi with oil and coconut chutney all add calories.
A swap to try
Try Plain dosa. Plain dosa has a bit more fat but a crispier bite, if idli feels plain. Plain dosa (1 dosa, about 100 g) comes to 210 kcal, which is 82 kcal more than 128 for idli, but it brings something different to the plate.
Who might want to watch it
Idli batter is fermented and many people find it easy to digest. The portions grow quickly when you eat three or four.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Plain dosa | 1 dosa, about 100 g | 210 | 5.7 g |
| Onion uttapam | 1 uttapam, about 120 g | 156 | 3.8 g |
| Upma | 1 bowl, about 200 g | 174 | 4 g |
| Khaman dhokla | 4 pieces, about 120 g | 231 | 9.6 g |
| Poha | 1 plate, about 150 g | 264 | 5.4 g |
| Medu vada | 2 vada, about 100 g | 266 | 12.8 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Idli, USDA FoodData Central, FNDDS 2021-2023 (Oct 2024 release), FDC ID 2708346
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
