How many calories are in 200 g of idli? A Complete Nutritional Breakdown

January 4, 2026 •

4 min read

According to nutrition data, 200 grams of plain rice idli contains approximately 270 calories, though this can vary significantly based on ingredients and preparation methods. A deeper look at how many calories are in 200 g of idli reveals more about its nutritional value and health benefits.

Quick Summary

The calorie count for 200g of idli depends on the type, with plain rice idli averaging 270 kcal and other versions differing. This article provides a comprehensive overview of idli's macronutrient profile and health benefits.

Key Points

Calorie Estimate: 200g of plain rice idli contains approximately 270 calories, though this varies by preparation.
Ingredient Variations: Idlis made with rava, oats, or millets can have higher or lower calorie counts than standard rice versions.
Low-Fat Profile: The traditional steaming process ensures idli is very low in fat, contributing to its healthfulness.
Digestive Benefits: The fermentation of the batter creates probiotics that are beneficial for gut health and aid digestion.
Accompaniments Impact: The calories in a meal increase significantly with high-fat coconut chutneys; opt for vegetable-based sambar to keep it healthier.
High-Fiber Options: Incorporating ingredients like ragi, oats, or moong dal can increase the fiber and protein content.
Weight Management: Idli is a good option for weight loss due to its low calorie count and satiating potential when paired correctly.

How Many Calories Are in 200g of Idli?

Determining the precise calorie count for 200g of idli depends heavily on the type and preparation. While a plain rice and urad dal idli offers one estimate, variations made with rava, oats, or millets will have different nutritional profiles. The steaming process makes idli inherently low in fat, but the final calorie tally is influenced by the base ingredients and any additions.

Calorie Breakdown by Idli Type

Using nutritional information from reputable sources, we can establish a reliable baseline for the calorie content of different 200g idli preparations.

Standard Plain Idli: Made from rice and urad dal, this variety is the most common. With approximately 135 kcal per 100g, a 200g serving contains around 270 calories.
Rava Idli: Prepared with semolina, rava idlis tend to be slightly higher in calories. With roughly 165 kcal per 100g, 200g would contain about 330 calories.
Oats Idli: A healthier, fiber-rich alternative, oats idlis have a lower calorie count. One source indicates around 166 kcal for a 200g portion, suggesting around 332 calories.
Moong Dal Idli: This high-protein variation can be lower in calories than its rice-based counterpart. With approximately 148 kcal for a 200g portion, it offers a protein boost.

Key Factors Influencing Calorie Count

Several factors can alter the caloric content of your idli beyond just the main ingredient.

Ingredients: The specific ratio of rice to urad dal, or the use of other grains like millets, oats, or rava, directly impacts the nutritional makeup.
Water Content: Thinner batters create less dense idlis, which can slightly lower the calorie density per 100g.
Cooking Additions: While traditional idli is steamed, adding a tempering (tadka) with oil or ghee, or using fillings like podi or cheese, will increase the fat and calorie content.
Accompaniments: The dishes you serve with idli can add significant calories. Sambar and chutneys, especially those with coconut, add fat, protein, and extra calories.

Complete Nutritional Breakdown for 200g Plain Idli

Beyond just calories, 200g of plain rice idli offers a balance of macronutrients and essential vitamins. Based on scaling up the standard 100g nutrition data, a 200g portion provides:

Carbohydrates: Approximately 50-60 grams, providing a quick source of energy.
Protein: Roughly 8-10 grams, a modest amount from the fermented rice and urad dal.
Fat: Less than 1 gram, making it a very low-fat meal, especially without added tempering.
Fiber: A small amount, but enough to aid in digestion.
Minerals: Contains minerals like magnesium, selenium, and manganese.

Idli vs. Common Indian Breakfasts: A Calorie Comparison

To put the calorie count of idli into perspective, let's compare a standard portion (2-3 medium idlis, roughly 80-120g) to other popular Indian breakfast options.


Dish	Approx. Calories (Per Serving)	Key Characteristics
Plain Idli	130–140 kcal (2 pieces, ~80g)	Low in fat, steamed, fermented, easy to digest
Plain Dosa	130–150 kcal (1 piece)	Higher fat content due to oil used for cooking
Poha	180–200 kcal (1 bowl)	Poha involves some oil for tempering, often includes vegetables
Plain Paratha	220–250 kcal (1 piece)	Pan-fried with oil or ghee, much higher in fat and carbs
Upma	190–210 kcal (1 bowl)	Made with semolina, prepared with some oil and vegetables

The Health Benefits of Eating Idli

Idli is celebrated for its health benefits, which go beyond its low-calorie status. The fermentation process is a significant contributor, offering probiotic properties that aid gut health. Because it is steamed, it contains no fat and is easily digestible, making it a light and wholesome meal option suitable for a wide range of people, including those with digestive issues. The combination of rice and urad dal creates a balanced meal containing essential amino acids, making it a complete protein source when paired with dal or lentil-based sambar.

Optimizing Your Idli for Better Nutrition

For those looking to maximize the health benefits of their meal, there are several ways to make idlis even more nutritious.

Incorporate different grains: Replace a portion of the rice with millets, oats, or ragi to increase the fiber content and lower the glycemic load. Ragi idlis are a particularly good source of calcium.
Add vegetables: Grate carrots, beetroot, or finely chop spinach and mix them into the batter for an added boost of vitamins, minerals, and antioxidants.
Mind your accompaniments: While delicious, limit high-fat coconut chutneys. Prioritize protein-rich options like sambar or peanut chutney.
Choose homemade: Homemade idlis allow for full control over ingredients and quality, avoiding the preservatives or additives sometimes found in store-bought mixes or batter.
Portion control: As with any food, moderation is key for managing calorie intake. A standard portion of 2-3 idlis is a balanced breakfast.

Conclusion

While a definitive answer to "how many calories are in 200 g of idli?" is complicated by preparation and ingredients, a serving of 200 grams of standard plain idli contains approximately 270 calories, making it a light and healthy meal option. Its value extends beyond its low fat content to include easy digestibility, probiotics from fermentation, and potential for enrichment with different grains and vegetables. By being mindful of preparation and accompaniments, idli can remain a nutritious part of a balanced diet, suitable for weight management and overall health.

Frequently Asked Questions

Yes, idli can be very good for weight loss because it is low in calories, low in fat, and steamed rather than fried. For the best results, eat it in moderation and pair it with protein-rich sambar instead of high-fat chutneys.

The calories in a single idli depend on its size. A small idli (30g) has about 61 kcal, a medium one (40g) has around 81 kcal, and a large one (50g) contains roughly 102 kcal.

Yes, rava idlis generally have more calories than plain rice idlis. Based on standard nutritional data, 100g of rava idli has about 165 kcal, while 100g of plain rice idli has about 135 kcal.

The fermentation process enhances idli's nutritional value by increasing its digestibility and creating beneficial probiotics, which promote gut health and immunity.

Idli contains a modest amount of protein from the combination of rice and urad dal. However, it is primarily a carbohydrate-rich food. Pairing it with sambar or moong dal increases the overall protein content.

To make idlis healthier, incorporate alternative grains like millets or oats, add grated vegetables to the batter, and serve with protein-rich accompaniments like sambar instead of high-fat chutneys.

Homemade idlis are often healthier as they avoid preservatives and additives found in some store-bought batter or mixes. Making them at home gives you full control over the ingredients.

People with diabetes should consume idli in moderation due to its carbohydrate content. Opting for versions made with millets or oats, and pairing them with high-protein and high-fiber sides, can help manage blood sugar spikes.