How Many Calories are in 2 Rice Idli? The Definitive Guide

November 2, 2025 •

4 min read

Two standard-sized plain rice idlis contain an average of 120 to 140 calories, making them a low-fat and healthy breakfast option. Understanding how many calories are in 2 rice idli can help you make informed decisions for your weight management and overall diet planning.

Quick Summary

Two medium rice idlis typically contain between 120 and 140 calories, though the exact amount varies with size and preparation. They are low in fat and cholesterol, providing carbohydrates and protein.

Key Points

Calorie Count: Two medium-sized plain rice idlis contain approximately 120 to 140 calories.
Calorie Variation: The total calorie count is highly influenced by the size of the idli and what accompaniments (like sambar and chutney) are served with it.
Low Fat: Because idlis are steamed and not fried, they have a very low fat content, making them suitable for weight management.
Digestive Benefits: The fermentation process of the batter makes idlis easy to digest and enhances their nutritional value by introducing probiotics.
Weight Loss Friendly: With its low-calorie, low-fat, and fiber-rich profile (especially with whole grain variants), idli is an excellent food for weight loss when consumed in moderation.
Healthier Alternatives: Substituting rice with millets, oats, or ragi can further boost the health benefits by increasing fiber and reducing the glycemic load.

The Calorie Breakdown of Two Rice Idli

For many health-conscious individuals, getting an accurate calorie count is a priority. When it comes to the classic steamed rice idli, a standard serving of two medium-sized pieces provides approximately 120 to 140 calories. This is a general figure and can change based on several factors, including the size and specific ingredients used in the batter. The base of traditional rice idli is a fermented batter of parboiled rice and urad dal (black gram lentil), which contributes to its low-fat profile and high nutritional density.

What Influences the Calorie Count?

Several variables can cause the calorie content of idli to fluctuate:

Size of the Idli: As with any food, portion size is the most significant factor. According to nutritional data, two small idlis (around 30g each) can have as few as 122 kcal, while two large idlis (around 50g each) can contain over 200 kcal.
Type of Grain: While traditional idlis are made with parboiled rice, many healthier variations exist. Idlis made with oats, ragi (finger millet), or millets generally have a different nutritional makeup, sometimes offering fewer calories, a lower glycemic index, and higher fiber content.
Accompaniments: The total calorie intake from an idli meal increases significantly when paired with traditional sides. A typical meal with two idlis, a medium bowl of sambar, and a small bowl of coconut chutney can range from 300 to 350 calories, with the sambar and chutney adding a significant amount of the total.
Preparation Method: Steaming is the key to idli's low-calorie status. However, fried idli or tempering the batter with oil and spices will increase the fat and calorie count.

The Health Benefits of Idli

Beyond its low-calorie nature, idli offers several health advantages, making it a popular breakfast choice across India:

Easily Digestible: The fermentation process pre-digests the starches in the batter, making idlis very easy on the digestive system. This is particularly beneficial for children and the elderly.
Rich in Probiotics: Fermentation introduces beneficial bacteria, known as probiotics, which support a healthy gut microbiome. These microbes can help improve digestion and boost immunity.
Complete Protein Source: The combination of rice (a cereal) and urad dal (a lentil) provides a complete protein, meaning it contains all nine essential amino acids.
Excellent for Weight Management: Its low-calorie and low-fat profile, combined with the satiating effect of its protein and carbohydrates, makes idli an ideal food for those watching their weight.

Comparison of Idli with Other Breakfasts


Dish (per serving)	Calories (approx.)	Carbs	Protein	Fat
Plain Rice Idli (2 pieces)	120-140 kcal	26g	5g	<1g
Plain Dosa (1 piece)	130-150 kcal	Varies	3g	4g
Poha (1 bowl)	180-200 kcal	Varies	3g	5g
Paratha (plain, 1 piece)	220-250 kcal	Varies	4g	10g

Note: Calorie and nutritional values are approximate and depend heavily on portion size and preparation method.

Making Idli Even Healthier

For those looking to maximize the nutritional benefits or further reduce the calorie and glycemic load of their idli, consider these options:

Use Whole Grains: Substitute part of the rice with millets, oats, or ragi. For example, Ragi idlis have around 105 kcal for two small pieces, offering higher fiber content.
Add Vegetables: Incorporating grated carrots, peas, or spinach into the batter increases fiber, vitamins, and antioxidants. This can help you feel full for longer and boost the meal's nutrient density.
Mindful Accompaniments: While sambar is nutritious, heavy coconut chutney can add a lot of fat. Opt for less fatty chutneys like mint, tomato, or a lighter version of sambar to keep the meal balanced.
Watch Your Portions: Portion control is key for weight management. Two to three medium idlis are a standard serving, but always be mindful of your overall calorie needs.

The Final Word on How Many Calories are in 2 Rice Idli

In conclusion, two plain rice idlis are a low-calorie, nutrient-rich food that can be a healthy part of your diet. A conservative estimate for two medium idlis is around 120-140 calories, but this can vary depending on factors like size and what they are served with. By paying attention to accompaniments and choosing healthier grain alternatives, you can enjoy this versatile and delicious dish while staying on track with your health goals. For further reading on the health benefits of idli, you may find this information from a medical perspective helpful: Idli: A Nutritious Indian Breakfast | Health Benefits.

Healthy Idli Varieties

Here are some of the popular and nutritious idli alternatives that can help you reduce calories or increase fiber:

Oats Idli: These instant idlis replace rice with powdered oats and often contain added vegetables, boosting fiber and nutrients.
Ragi Idli: Made with finger millet, these idlis are richer in calcium and fiber, making them a great choice for bone health and sustained energy.
Millet Idli: Foxtail millet or mixed millet idlis are excellent high-fiber, low-calorie options.
Moong Dal Idli: With a higher protein percentage than traditional idli, moong dal variations can help increase satiety.
Vegetable Idli: Simply adding vegetables like grated carrots, peas, or beans to your regular idli batter can increase the fiber and vitamin content.

Frequently Asked Questions

Yes, idlis are generally considered excellent for weight loss. They are steamed, low in fat, and relatively low in calories. For best results, practice portion control and pair them with low-fat accompaniments like a vegetable-rich sambar.

A standard serving of two medium idlis served with a medium bowl of sambar and a small bowl of coconut chutney contains approximately 300 to 350 calories. The exact number depends on the quantity and preparation of the sides.

Two plain medium rice idlis (approx. 80g total) provide around 130-140 kcal, with approximately 26g of carbohydrates, 5g of protein, and less than 1g of fat. These values may vary slightly based on the recipe and size.

To reduce calories, consider making idlis with healthier grains like oats, ragi, or millets instead of just rice. You can also add grated vegetables to the batter for more fiber and use healthier, lower-fat chutneys.

Traditional white rice idli has a moderate glycemic index, which can cause a spike in blood sugar. However, opting for idlis made from high-fiber grains like oats or ragi and pairing them with protein-rich sides can help manage the glycemic load.

Yes, idlis are very easy to digest. The fermentation process used to make the batter breaks down complex starches, making it gentle on the stomach and aiding in better absorption of nutrients.

Idli is generally lower in calories than chapati. A 39g idli has about 58 kcal, while a 40g chapati contains around 120 kcal. Chapati is higher in fiber and fat, while idli is lower in fat and easy to digest.