Idli is a staple dish in South India, enjoyed as a quick breakfast or snack across the country. But what exactly makes idli so nutritious?
This article breaks down the idli nutrition values, offering a comprehensive look at what you’re getting in each serving. Understanding the nutritional content of the foods you eat can help you make smart choices about your diet.
We’ll cover the carbohydrates, protein, and essential vitamins and minerals that contribute to idli’s overall nutritional profile.
Nutritional breakdown of idli
Idli is often touted as a healthy breakfast choice, but what are the actual nutritional facts?
Macronutrient composition
Idli is primarily composed of carbohydrates, with around 40 to 50 grams per 100-gram serving. The carbohydrates in idli are largely complex carbs, so they’re digested more slowly, giving you a more sustained energy release.
Idli contains about 6 grams of protein per 100 grams, which can contribute to your daily protein intake.
One of idli’s touted health benefits is that it contains almost no fat, with around 0 grams per 100-gram serving.
Micronutrient profile
Idli contains some vitamins and minerals, although the amounts can vary depending on the specific recipe and ingredients used. Idli may contain small amounts of vitamin A, vitamin C, calcium, and iron. The daily value percentages for each of these will vary. Idli also contains the minerals potassium and sodium.
Calories and serving sizes
One idli (about 39g) contains between 49 and 58 calories.
Most people eat more than one idli in a serving. For example, three idlis with one cup of sambar will give you around 304 calories.
Keep in mind that the sides you eat with your idli will also affect the total calorie count. Two tablespoons of coconut chutney will add another 60 calories to your meal.
What affects the nutrition values of idli?
The specific ingredients you use and the way you prepare your idli can change its nutritional profile.
Ingredients
The type of rice you use, for example, can change the amount of carbohydrate in your idli. Parboiled rice, for example, is often used to make idli.
Also, the ratio of urad dal to rice can change the amount of protein and carbohydrate in your finished dish.
Preparation methods
The fermentation process that’s central to idli-making has a big effect on how easy it is to digest. Fermentation also changes the nutritional profile of idli by altering the structure of its carbohydrates and potentially changing your blood sugar response.
If you use a ready-made mix, be aware that it may have extra ingredients that change its nutritional content.
Why is idli so good for you?
Idli is wonderfully easy to digest. The fermentation process breaks down the starches and proteins, making it gentle on your stomach.
It’s also relatively balanced. You’ll get a good mix of carbohydrates and protein in every serving. The complex carbohydrates in idli mean you get a slow, steady release of energy instead of a blood sugar spike.
And, perhaps best of all, idli is naturally low in fat and cholesterol.
How to make idli even healthier
Like most foods, idli should be eaten in moderation. Adding ghee or dipping your idli in large amounts of chutney can add extra calories and fat.
Idli can fit into many different diets, depending on your needs and goals. However, keep in mind that ready-made idli mixes can contain unhealthy ingredients. Try to make your idli from scratch when possible.
In Summary
Idli offers a wealth of nutritional benefits. It’s a light, easily digestible, and well-balanced food that’s popular across India and around the world.
To get the most from idli, be mindful of how much you’re eating and what you’re eating with it. While idli itself is healthy, some popular accompaniments may be high in sodium, sugar, or saturated fat.
With a little planning, you can incorporate idli into your diet for a healthy and delicious meal.