Calories in idli
Also known as idly, steamed rice cake
Idli is one of the few Indian foods that comes in a genuinely consistent unit. One idli is one idli, give or take, which makes it unusually easy to track.
The catch is that almost nobody eats idlis alone — and on a typical plate, the accompaniments carry more calories than the idlis.
Idli calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 idli | 50 g | 65 | 2g | 13g | 0.5g | 1g |
| 2 idlisthe usual serving | 100 g | 130 | 4g | 26g | 1g | 2g |
| 3 idlis | 150 g | 195 | 6g | 39g | 1.5g | 3g |
| 4 idlis | 200 g | 260 | 8g | 52g | 2g | 4g |
Per 100 g: 130 cal · 4 g protein · 26 g carbs · 1 g fat · 2 g fibre
Why one number isn't enough
Logged idlis cluster tightly around 50 g each — one of the most consistent portions in our database.
Standard idlis are close enough to 50 g that counting them works. That is rare, and it is why this page counts pieces instead of grams.
The exception is the thatte idli, the large plate-sized Karnataka style, which can be two to three times a standard idli on its own.
What actually changes the number
The chutney, more than anything
Coconut chutney is largely coconut and oil. A generous serving alongside two idlis can carry more calories than both idlis together. It is worth logging separately.
Sambar
Sambar is mostly dal and vegetables and is a genuine contributor of protein and fibre. Also worth logging as its own item rather than folding into the idlis.
Steamed, not fried
Idli is steamed, so it carries about 0.5 g of fat per piece. Almost everything else on the plate carries more.
Reading the macros
About 65 calories and 2 g of protein per idli, with very little fat. As a breakfast base it is one of the lighter options in Indian cooking.
Fermentation changes the texture and digestibility but does not move the calorie figure meaningfully.
Idli vs other breakfast bases
What two idlis actually compare with, once you put them next to the alternatives.
| Calories | Protein | Fibre | |
|---|---|---|---|
| 2 idlis | 130 | 4g | 2g |
| 1 medium roti | 160 | 5.2g | 5.8g |
| 1 katori rice | 210 | 4.2g | 0.6g |
Two idlis sit below a katori of rice and just under a medium roti, with very little fat. What you eat them with will move the total far more than the choice between them.
FAQs
How many calories are in 2 idlis?
About 130 calories for two standard 50 g idlis, with roughly 4 g of protein and only 1 g of fat.
Should I log sambar and chutney separately?
Yes, and it matters more than you would expect. A generous serving of coconut chutney can carry more calories than the idlis it comes with, and sambar adds real protein and fibre. Logging only the idlis misses most of the plate.
Why is my idli bigger than 50 g?
You probably have a thatte idli, the large Karnataka plate-sized style, which can be two to three times a standard idli. Weighing one once will tell you what your local size is.
Related foods
Figures come from the LogMyPlate food database and are estimates for typical preparations. They are not medical advice. Last updated 2026-08-18.