How much B12 is in idli? The surprising truth for vegetarians

December 19, 2025 •

4 min read

Despite a common misconception that fermentation enriches it with the vitamin, standard idli contains virtually no vitamin B12, showing 0 micrograms per serving. While a staple of many vegetarian diets, relying on this popular steamed cake for your B12 intake could lead to deficiency.

Quick Summary

Traditional idli provides no reliable vitamin B12, contrary to popular belief regarding its fermentation. Standard nutrition data reveals a zero content, necessitating alternative sources like fortified foods or supplements for adequate intake.

Key Points

Zero B12 Content: Standard idli contains virtually no vitamin B12, confirmed by nutritional databases.
Fermentation Myth: The fermentation process for idli does not reliably produce bioavailable B12 for human consumption, contrary to popular belief.
Primary B12 Sources: True B12 is mainly found in animal products or fortified foods like cereals and nutritional yeast.
Hygiene Reduces Contamination: Modern, hygienic food preparation removes the bacterial contamination that may have once provided trace amounts of B12 in traditional, less sterile environments.
Dietary Strategy: Vegetarians and vegans should rely on supplements, fortified foods, or dairy products (for vegetarians) to ensure adequate B12 intake, not idli.
Nutritional Complement: Idli is a healthy, low-fat source of carbs and protein but should be paired with reliable B12 sources.

The Fermentation Fallacy: Why Idli Doesn't Have B12

Many people, especially those following vegetarian or vegan diets, assume that because idli is a fermented food, it must be a good source of vitamin B12. This assumption is a common and dangerous nutritional myth. While it's true that vitamin B12 is produced by bacteria, not all fermentation processes result in a bioavailable form of the vitamin that humans can absorb. The fermentation of idli, which typically involves lactobacilli and other bacteria naturally present in the environment, is not a reliable source.

The specific bacteria required for the synthesis of true vitamin B12 (cobalamin) are often absent or not dominant in the fermentation of rice and urad dal batter. Furthermore, in our modern, hygienic world, the potential for beneficial bacteria to contaminate food in a way that would provide significant B12 is negligible. Unlike traditional methods in less sterile environments, home kitchens and commercial food production remove these microbial elements. Therefore, the fermentation in idli primarily serves to make the nutrients more digestible and to create its light, spongy texture, not to produce a clinically significant amount of B12.

The Nutritional Reality of Traditional Idli

When looking at the nutritional profile of idli, it's clear why it's not a source of vitamin B12. Data from nutrition databases consistently shows 0 mcg of B12. The ingredients themselves, rice and urad dal, are plant-based and do not naturally contain the vitamin. B12 is primarily found in animal products, like meat, fish, and dairy, as well as in fortified foods and supplements.

Common Idli Ingredients and Their Contributions

Rice: Provides carbohydrates for energy.
Urad Dal (Black Lentils): Offers a good source of plant-based protein and fiber.
Fenugreek Seeds: Used for flavor and aid in the fermentation process.
Salt: A mineral used for taste and to regulate fermentation.

While these ingredients contribute to a healthy, balanced diet, none of them contain vitamin B12. The steaming process also plays a role, as any minimal bacterial presence is unlikely to produce sufficient B12 before cooking. For vegetarians who want to maintain healthy B12 levels, relying on sources other than idli is absolutely crucial.

Reliable Sources of Vitamin B12 and Idli Enhancements

For those who need to ensure they are getting enough vitamin B12, there are many excellent and dependable options available, both for vegetarians and vegans. These sources should be incorporated into a diet, especially if staples like idli are consumed frequently.

A Look at Reliable B12 Sources

Dairy Products (for vegetarians): Milk, yogurt, and cheese are natural and excellent sources of B12.
Fortified Foods: Many cereals, plant-based milks (soy, almond), and nutritional yeast are fortified with B12. Always check the nutrition label.
Nutritional Yeast: A deactivated yeast often used in vegan cooking for its nutty, cheesy flavor. Two tablespoons can contain over 700% of the daily value for B12.
Supplements: Vitamin B12 supplements are a reliable way to ensure adequate intake, especially for vegans and those with absorption issues.
Animal Products (for non-vegetarians): Beef liver, clams, fish, and eggs are rich natural sources.

Comparison Table: B12 in Idli vs. Other Foods


Food Item	Typical Serving Size	Approx. B12 Content (mcg)	Reliability	Source Type
Standard Idli	1 cake (~38g)	0	Unreliable	Fermented Plant
Nutritional Yeast	¼ cup	8.3–24	Highly Reliable	Fortified Product
Fortified Cereal	1 serving	Varies, check label	Reliable	Fortified Product
Cow's Milk	1 cup	~1.2	Reliable	Dairy Product
Clams, cooked	3 ounces	~17	Highly Reliable	Animal Product
Eggs	2 large	~1.1	Reliable	Animal Product

Enhancing Your B12 Intake with Idli

While idli itself doesn't offer B12, it can be part of a B12-rich meal. One can easily pair idli with dishes that are excellent B12 sources. For example, serving idli with a yogurt-based raita or a sambar containing fortified vegetable broth can help increase your overall B12 intake. Another strategy is to have a B12-rich smoothie with fortified plant milk and nutritional yeast alongside your breakfast of idli. For a delicious and effective nutritional boost, incorporate different components into your meals to create a balanced approach rather than relying on a single food item.

Conclusion

In conclusion, the widely held belief that idli provides a significant amount of vitamin B12 is a misunderstanding based on the general benefits of fermented foods. Traditional idli, made from rice and urad dal, contains no measurable B12, and its preparation does not produce a reliable amount of the vitamin. For vegetarians and especially vegans, relying on animal products (for vegetarians), fortified foods, nutritional yeast, or supplements is essential to meet daily B12 requirements. It is crucial to look at the broader nutritional context of your diet and not make assumptions based on folklore or a food's preparation method. For more information on dietary B12, consult resources from a trusted health authority, such as the National Institutes of Health.

This content is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for dietary concerns.

Frequently Asked Questions

No, the fermentation process for traditional idli does not reliably add a bioavailable form of vitamin B12. While bacteria produce B12, the specific strains and hygienic conditions used for idli batter do not guarantee its presence.

Vitamin B12 is naturally found in animal products such as meat, fish, eggs, and dairy. For vegetarians, dairy is a source, while fortified cereals, nutritional yeast, and supplements are essential for vegans.

The belief stems from the general association of fermented foods with probiotics and vitamins. However, not all fermentation is created equal, and the specific bacteria involved in idli production do not produce sufficient B12.

Some alternative recipes, such as those using fortified millet or specific cultures, are claimed to have B12. However, these are not standard and their B12 content is not guaranteed. Relying on fortified foods or supplements is safer.

Vegetarians can consume dairy and eggs, while both vegetarians and vegans should prioritize fortified foods (like nutritional yeast and cereals), fortified plant-based milk, and B12 supplements.

Yes, idli is a healthy food. It is low in fat, easily digestible due to fermentation, and provides a good balance of carbohydrates and plant-based protein from the urad dal.

It is not possible to reliably test for bioavailable B12 in homemade idli. Lab testing would be required, and given modern preparation, it is safe to assume the content is negligible.