Topic: idli for weight loss


Idli is the nutritious yet filling breakfast option many swear by. Not only is it filling, but it tastes absolutely brilliant as a fluffy rice cake when consumed with sambhar and chutney. Many people have invented different recipes like idli fry with very little oil, masala idli, oats idli and so on.  In this article, we will look at delicious and nutritious ways to consume Idli for weight loss. 

Is Idli A Good Breakfast Option?

Absolutely. Idli has the goodness of all essential nutrients to get you a good start to the day. It is light on the stomach and easily digestible, making it a popular choice for weight loss for a hearty breakfast.

Idli for Weight Loss

There are many benefits for people looking to lose weight to consume idlis. The batter of the idlis consists of urad daal and rice, the paste is fermented and then consumed. Fermented food itself is very convenient to digest. The goodness of fibre and protein helps keep you full for a long time, as well as kickstart the day with high energy. The fact that idlis are steamed and not fried makes consuming it even more appealing. A typical rice and urad daal idli is gluten-free, but many options in the market make idlis good for weight loss.

Nutritional Profile of Idli

Here is a chart that is available for you to look into the nutritional profile of idlis:

Nutrient Amount per One Idli (approx. 50 gms)
Calories 50 gms
Protein 2 gms
Carbohydrate 10 gms
Dietary Fibre 1 gms
Fat 0.5 mg
Calcium 15 mg
Iron 0.7 mg
Magnesium 9 mg
Phosphorus 20 mg
Potassium 23 mg
Sodium 130 mg

Benefits Of Idli For Weight Loss

There are some interesting benefits of idli for weight loss:

Idlis are low in calorie count, as each idli equals 50 gms, as well as it is high in protein because of the urad daal, which makes it a good filling breakfast option. The fat content in idlis is much less than any other breakfast option, and the fermented rice and daal paste are good for gut health and overall well-being.

Healthy Idli Recipes for Weight Loss

Here are some easy and delicious recipes of idlis for weight loss that you can try at home:

Sprouted Moong Idli


Moong Sprouts- 200 gms

Urad Daal- 100 gms

Methi Seeds- ½ tbsp

Salt- According to taste


Soak the urad daal and methi seeds together. Overnight would be good, but at least 2-3 hours are required.

Grind the sprouted moong into a paste and the urad dall, make these pastes separately. Mix the urad daal and moong daal paste, and add salt according to your taste.

Let it rest and ferment for at least four hours.

You can make idlis from the paste post fermentation.

Rava Idli


1 cup rava or Sooji

2 tbsp- Ghee

½ cup curd

3/4th cup water


In a pan, heat the ghee, and add the rava when the pan is hot.

Stir the rava with ghee for some time to roast the rava.

Let the mixture cool down. Then add curd and water to make it into a paste.

Add salt according to your taste.

In your idli mould, add the paste and let the idlis steam.

Instant Vegetables Oat Idli


Oats- 1 Cup

Sooji- ½ Cup

Curd- 120 gms

Carrot- 1

Beans- 4 strands

Capsicum- 1 tbsp

Green Peas- ½ cup

Salt- According to taste

Oil- 1 Tbsp

Green Chilli- 2

Coriander- Chopped according to taste


Dry roast the oats till it turns brown. Cool it and make it powdered form.

Chop all the mentioned vegetables finely. Add oil to a pan. When the oil is hot, add mustard seeds and let them splutter. Then add all the vegetables and saute on a medium flame for two minutes.

Add sooji and roast it in the sauteed vegetables on a medium flame for 3-5 minutes. Let the mixture cool.

In a separate bowl, add the sooji vegetable mixture and the powdered oats. Add salt and curd and mix into a traditional idli batter.

Let the batter rest for 15-20 minutes, and add the mixture into the idli moulds to enjoy.


Idli is good for weight loss, especially when combined with nutrient-rich accompaniments like a flavourful sambhar and chutney, which can balance out the carbohydrate and protein content. However, it is essential that it is consumed in moderation to avoid any side effects associated with overconsumption.


How Many Calories Are There In A Typical Idli?

Approximately 50 gms is the calorie content in one idli.

Is Idli Gluten-free?

Made of rice and lentil paste, idli is gluten-free.

Is Idli Or Dosa Which Is Good For Weight Loss?

Both are made from rice-lentil paste, both are good options for weight loss.

How Many Idli’s Should I Eat For Weight Loss?

Ideally idli should be just one meal in a day. If we take one piece of idli as 50 gms, eating at least 3-4 pieces would be enough to meet your weight loss goals.

Is Idli Sambar Good For Weight Loss?

It is a great choice for weight loss. Packed with essential nutrients, it is a nutrient-rich meal option that is easy to digest and filling.

Does Idli Contain Fat?

The fat content in idli is just 0.5 mg per piece (of 50 gms), which makes it a great choice for weight-loss meal.

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