How much protein is in 10 idli? A nutritional deep dive

December 6, 2025 •

3 min read

According to nutrition data, a single standard-sized idli provides approximately 1.6 to 2.3 grams of protein, making a plate of 10 a source of roughly 16 to 23 grams. This modest protein comes primarily from its unique blend of fermented rice and urad dal, a staple lentil in Indian cuisine.

Quick Summary

Ten standard idlis offer a moderate protein quantity, with the total varying based on size and ingredients. As a fermented food made from rice and urad dal, it provides a light and digestible meal. Pairing idlis with accompaniments like sambar further boosts the overall protein and nutrient intake, creating a more balanced and complete meal.

Key Points

16-23 Grams: 10 standard idlis typically contain between 16 and 23 grams of protein, though the amount varies by size and ingredients.
Complete Protein: The combination of rice and urad dal in the batter provides a complete protein, containing all essential amino acids.
Sambar Boosts Protein: Serving idlis with lentil-based sambar is an effective way to substantially increase the total protein of your meal.
High-Protein Alternatives: Variations like moong dal, ragi, or soya idlis can significantly boost the protein content per piece.
Fermentation Enhances Nutrients: The fermentation process improves the bioavailability of protein and makes the dish easier to digest.
Ingredient Ratio Matters: Increasing the proportion of urad dal relative to rice is a key method for making a higher-protein idli.

The Protein Breakdown of 10 Idlis

The protein content of 10 idlis is not a fixed number but rather a variable estimate that depends on the size and specific recipe. However, using established nutritional data, we can arrive at a reliable range. A standard, restaurant-sized idli, which weighs approximately 39 grams, contains about 1.6 grams of protein. Therefore, a serving of 10 such idlis would provide approximately 16 grams of protein.

For a larger, fluffier idli, the protein content might be slightly higher. Based on some nutritional charts, a large 50-gram idli can offer up to 3.9 grams of protein. In this case, 10 of these would provide nearly 39 grams of protein. Given this variability, it's safe to say a typical homemade or restaurant serving of 10 idlis falls somewhere between 16 and 30 grams, making it a respectable contributor to a vegetarian diet, especially when paired with protein-rich sides.

Factors Affecting Protein Content

Ingredient Ratio: Rice vs. Dal

The traditional idli batter is made from a combination of rice and urad dal (black gram). The ratio of these two ingredients is the single most important factor influencing the final protein content. While rice contains a small amount of protein, the urad dal is the primary source. In many commercial and home recipes, the ratio is often skewed towards rice, which is cheaper, resulting in lower protein per idli. Increasing the proportion of urad dal, as in some traditional or 'Kanchipuram' varieties, can significantly boost the protein. Some recipes even replace urad dal with higher-protein options like soybean.

Fermentation and Bioavailability

The fermentation process used to create the idli batter enhances the nutritional value of the dish. It predigests some of the starches and makes the nutrients, including protein, more bioavailable. Furthermore, the combination of rice (a grain) and urad dal (a legume) creates a complete protein source. This means that together, they provide all nine essential amino acids that the human body cannot produce on its own. This synergistic effect makes idli a more valuable protein source than its individual components might suggest.

Boosting the Protein in Your Idli Meal

Idlis are rarely eaten alone. The accompaniments, such as sambar and various chutneys, are crucial for both flavor and nutrition. Here are several ways to turn your idli breakfast into a protein powerhouse:

Pair with Sambar: The lentil-based sambar is an excellent source of plant protein. A bowl of sambar with 2-3 idlis can provide 12 grams of protein or more, depending on the vegetable and lentil content.
Include Nut-Based Chutneys: While coconut chutney adds healthy fats, a peanut chutney can provide a significant protein boost.
Choose High-Protein Variations: Opt for idlis made with alternative grains or pulses. For example, moong dal idlis contain more protein than traditional rice-based ones.
Add Protein-Rich Stuffings: Get creative by stuffing idlis with a savory mixture of paneer, sprouted lentils, or finely minced vegetables cooked with spices.

Comparison: Idli Varieties and Protein Content

The protein content can vary dramatically depending on the base ingredients. The following table illustrates the difference in protein per piece for different idli types based on typical recipe variations.


Idli Type	Main Ingredients	Approximate Protein per Piece	Total Protein (10 Pieces)
Plain Idli	Rice, Urad Dal	1.6–2.3 grams	16–23 grams
Moong Dal Idli	Moong Dal, Spices	~4 grams	~40 grams
Ragi Idli	Ragi, Urad Dal	~3 grams	~30 grams
Rava (Semolina) Idli	Rava, Urad Dal, Yogurt	2–3 grams	20–30 grams
Soya Idli	Rice, Soybean, Urad Dal	Higher than standard	Potentially 30+ grams

Conclusion: The Verdict on Protein in Idlis

In conclusion, a plate of 10 standard-sized idlis offers a moderate and nutritious protein source, providing between 16 and 23 grams on average. While a substantial meal, its protein quantity can be significantly amplified by including traditional accompaniments like sambar and chutneys. The fermentation process not only improves digestibility but also ensures that the combination of rice and lentils creates a complete protein. For those seeking a higher protein intake, exploring variations using moong dal, ragi, or soybean offers excellent alternatives. Whether eaten plain or with sides, the idli remains a wholesome and healthy dietary choice, and understanding its nutritional profile empowers you to make informed decisions for your health. To learn more about the nutritional science behind Indian foods, you can visit a resource like the Clearcals Nutrition blog.

Frequently Asked Questions

Yes, idli can be a good source of protein for vegetarians, especially because the fermented combination of rice and urad dal provides a complete protein with all essential amino acids.

You can increase the protein in your batter by adjusting the rice-to-urad dal ratio, using more dal and less rice. You can also experiment with other lentils like moong dal or include higher-protein ingredients like soybean.

Fermentation does not increase the absolute amount of protein but enhances its bioavailability, making it easier for the body to absorb and utilize.

Yes, idlis can be beneficial for weight loss. They are steamed, low in fat, and filling due to their fiber and protein content, helping to manage appetite.

Both can be healthy, but idli is generally considered healthier as it is steamed with no oil. Dosa is cooked with oil, which increases its fat and calorie count.

Sambar is a lentil-based stew, with toor dal as a primary ingredient. This makes it rich in plant-based protein, complementing the amino acids in the idlis and creating a more balanced meal.

While traditional rice idli has a high glycemic index, diabetics can opt for alternatives made with ragi, oats, or jowar, which have a lower GI. Pairing with high-fiber sambar also helps manage blood sugar levels.

Adding vegetables to the idli batter or stuffing them with a vegetable filling can increase fiber, vitamins, and minerals, further enhancing its nutritional value.