Is Idli Good For Weight Loss?- HealthifyMe


This breakfast delicacy initially from South India has travelled far and vast. Sure, it holds cultural significance and is deeply ingrained within the culinary heritage of the area. Made typically with fermented batter of rice and black lentils, idli is now identified to be a wholesome meals relished by many. The simplicity, dietary worth, and flexibility of idli have contributed to its rising fame. Beginning your day with a plate of idli and sambar is not going to simply be scrumptious and filling but in addition present you power to kick begin your day. 

With the growing concentrate on well being and wellness, idli has gained recognition as a nutritious and weight-loss-friendly breakfast possibility. Its low calorie and fats content material, and talent to supply satiety have made it a most well-liked selection for people aiming for a balanced and nutritious diet. 

Dietary Profile of Idli

A medium sized idli accommodates:

  • Energy: 73 kcal
  • Carbohydrates: 15.2 g
  • Dietary fibre: 1.3 g
  • Protein: 2.2 g
  • Fats: 0.3 g

Together with these macronutrients, idli accommodates different nutritional vitamins and minerals like Potassium, Magnesium, Phosphorus, Iron, Vitamin B1 and B2, Niacin and likewise Folate. Although these might differ from recipe to recipe, it may be stated it’s a completely balanced meals. Moreover, the fermentation strategy of the idli batter may additionally improve the bioavailability of sure vitamins, making them extra simply absorbed by the physique. 

The Affiliation of Idli and Weight Loss

1. Low In Energy

Idli is taken into account a low-calorie meals. A single medium sized idli made with fermented rice sometimes accommodates round 70-75 energy. It’s typically beneficial by nutritionists and dieticians to people who find themselves about to start out their weight reduction journey. Consuming a low-calorie meals like idli can assist you create a calorie deficit, which is the stepping stone for weight reduction. When your physique burns extra energy than you eat, it begins utilising saved fats for power, resulting in weight reduction. Nonetheless, be certain that to restrict your portion dimension. Having 1-2 idlis in breakfast is nice to maintain you satiated until lunch. 

2. Low in Fats

Idli can be low in fats as it’s steamed relatively than fried. So, they don’t require added oil or butter throughout the cooking course of. Fats is essentially the most calorie-dense macronutrient, containing 9 energy per gram that’s increased than protein and carbohydrate. By lowering your consumption of high-fat meals, you may lower your general calorie consumption and even hold your levels of cholesterol on verify. 

3. Comprises Good Quantity Protein

Protein is very satiating, that means it helps you are feeling fuller for longer durations in comparison with carbohydrates or fats. Numerous research have claimed that protein helps in weight reduction and administration. It’s as a result of protein has a better TEF (Thermic Impact of Meals), so it requires extra power to digest and metabolise. A single serving of idli accommodates round 2.2 g of protein. So, it will increase your power expenditure and burns extra energy throughout digestion, contributing to weight reduction.

4. Nutrient Dense

Together with being wealthy in protein, idli supplies important vitamins like nutritional vitamins, minerals, and antioxidants. These micronutrients assist in flushing out toxins from the physique and likewise support the sleek functioning of digestion. In response to research the properly balanced nutrient contents of idli assist make sure you’re nourishing your physique adequately whereas working in the direction of your weight reduction objectives.

It’s simple that, whereas idli can contribute to weight reduction, it’s equally important to maintain a tab on the general calorie steadiness and portion management. Consuming idli alone might not result in weight reduction. A balanced weight loss plan, common bodily exercise, and way of life modifications are all wanted to  obtain sustainable weight reduction. 


Idli is beneficial for weight reduction on account of its low calorie and fats content material. The protein and fibre in idli creates a sense of fullness, helps management starvation and will increase power expenditure throughout digestion. Idli additionally supplies important vitamins, aiding digestion and cleansing. Nonetheless, it’s necessary to follow portion management and undertake a balanced weight loss plan and energetic way of life for sustainable weight reduction.

Different Advantages of Idli 

  1. Gluten-Free and Lactose-Free: Idli is a naturally gluten-free and lactose-free meals. It’s appropriate for people with gluten intolerance, celiac illness, or lactose intolerance.
  2. Versatile and Customisable: Idli may be made with oats, rawa, ragi, moong dal and so on. and loved with a wide range of accompaniments, reminiscent of sambar, chutney, or a wholesome curry. This versatility of idli absorbs each taste mixture and provides to the general dietary worth of the meal.
  3. Promotes blood oxidation- Idli accommodates iron which prevents oxygen from binding and doesn’t comprise saturated fats that elevates levels of cholesterol within the physique. This reduces the chance of cardiovascular ailments. 
  4. Reduces Weight problems- Idli has an honest quantity of protein. So, it helps in maintaining you full for lengthy and likewise improves your digestive well being. Thus, lowering the probabilities of weight problems and different associated circumstances like diabetes. 
  5. Improves Intestine Well being- Research have established that consuming a fermented meals like idli provides important probiotics into your weight loss plan that’s finest for maintaining your intestine pleased and likewise boosts the absorption of micronutrients.

Wholesome Idli Recipes  

1. Sprouted Moong Idli


  • Moong Sprouts: 200 gms 
  • Urad Dal: 100 gms
  • Fenugreek Seeds / Methi Seeds: 1/2 tsp 
  • Salt: 1 tsp

Methodology of Preparation:

  1. Soak the urad dal together with methi seeds for two hrs.
  2. After 2 hrs, grind the sprouted moong to a clean paste. 
  3. Drain the urad dal and grind to a clean paste individually. 
  4. Combine collectively and add salt. Hold it coated and let it ferment for 4 hrs.
  5. When prepared, grease the idli molds, pour the batter and steam.
  6. Serve with spicy chutney/ sambar.

2. Immediate Vegetable Oats Idli


  • Oats: 1 cup 
  • Semolina (Sooji / Rava): ½ cup
  • Curd: 120 gm 
  • Carrot: 1
  • Beans: 4 strands
  • Inexperienced Peas: 1 tbsp
  • Capsicum: 1 tbsp
  • Chopped Coriander Leaves: 1 tbsp 
  • Salt: 1 tsp 
  • Oil: 1 tsp
  • Mustard Seeds: 1 tsp 
  • Inexperienced Chilli: 1 

Methodology of Preparation:

1.Dry roast the oats until it turns barely brown. Cool and powder it.

2. Warmth oil within the pan and add mustard seeds. 

3. When the mustard seeds begins to sputter, add chopped inexperienced chilli, grated carrot, chopped beans and capsicum together with inexperienced peas and saute them in medium flame for two minutes

4. Add semolina to the pan and roast them for 3 minutes.

5. Add chopped coriander leaves and blend properly and take away from flame.

6. Take the contents within the pan to a bowl and add powdered oats together with salt, curd and blend properly

7. Add water to regulate the consistency of the batter like conventional idli batter.

8.Relaxation the batter for 15 minutes.

9. Grease the idli moulds pour the oats idli batter.

10. Steam for 10 minutes.

11. Serve with Sambar, Chutney.

Ideas for Making Idli More healthy

1. Utilizing Wholegrain or Multigrain Batter:

As a substitute of utilizing refined rice, you may go for entire grain rice or multi-grain batter for making idli. Complete grains have the power to retain their fibre content material and likewise present extra vitamins in comparison with refined grains. Research focus on {that a} multigrain batter together with millets, quinoa, oats or brown rice supplies different vitamins and nudges you to reinforce the general dietary worth of idli.

2. Including Greens

Together with vegetable purees or finely chopped greens like carrots, beans, spinach, zucchini and bell peppers provides color, flavour, and texture to the idli, making it wholesome, visually interesting and satisfying. Greens additionally enhance the fibre, vitamin, and mineral content material of idli, making it a extra healthful meal.

3. Serving With Wholesome Condiments and Curries

Idli doesn’t have its personal distinctive flavour. However it could soak all of the goodness of a chutney or a sambar. You’ll be able to all the time amp up serving your idli with a wide range of chutneys like coconut, tomato, mint, garlic, peanut and so on. When you plan to additionally serve an accompaniment to supply a spread of vitamins, select between vegetable stews to rooster/egg curries. 


Utilizing entire grain or multigrain batter for making idli is a more healthy possibility in comparison with refined rice. Complete grains retain fiber and supply extra vitamins, whereas multigrain batters improve dietary worth. Including greens will increase fiber, vitamin, and mineral content material. Serving idli with wholesome condiments or curries not solely enhances style however provides to your dietary requirement for the day.

HealthifyMe Suggestion

Conventional Idli might not be wealthy in fiber by itself however just a few wholesome twists within the recipe could make this superb breakfast possibility excessive in fiber too.

You’ll be able to add greens like peas, broccoli, carrot, capsicum, beans and so on. to your idli batter to make it extra fibre-rich. Another choice is to arrange idli batter through the use of entire grains like ragi, jowar, damaged wheat or oats. It’s also possible to add nuts and seeds to the batter to extend its protein and fiber content material together with important nutritional vitamins and minerals.


In conclusion, idli proves to be a helpful meals possibility, particularly for these trying to shed some pounds. It’s low-calorie and low-fat nature makes it a guilt-free selection for individuals. This breakfast favoruite if additionally excessive in fibre and protein that aids your satiety and calorie management. Incorporating idli right into a balanced weight loss plan can present a spread of important vitamins, selling general well being and well-being. 

Moreover, idli’s versatility permits for varied accompaniments and customisation choices, making it an adaptable and satisfying meal selection. Its fermentation course of not solely enhances its digestibility but in addition contributes to a more healthy intestine. Total, idli stands as a flexible, nutritious, and weight-loss-friendly possibility that may be a worthwhile addition to at least one’s weight loss plan.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info please contact our licensed nutritionists Right here

Continuously Requested Questions (FAQs)

Q. Is idli a superb possibility for weight reduction?

Sure, idli is taken into account a superb possibility for weight reduction. It’s low in energy and fats, accommodates good quantity of protein, and might present a way of fullness, aiding in calorie management.

Q. What number of energy are there in a typical idli?

A medium sized idli made with fermented rice accommodates round 70 to 75 energy. 

Q. Can idli be consumed for breakfast throughout a weight reduction journey?

Sure, idli may be a wonderful selection for breakfast throughout a weight reduction journey. Its low-calorie content material and protein make it a filling and nutritious possibility that may hold you satiated until lunch.

Q. Ought to I eat plain idli or with chutney for weight reduction?

Plain idli is a more healthy possibility for weight reduction because it accommodates fewer energy. Nonetheless, including a nutritious chutney can improve the style and supply extra vitamins.

Q. Is idli gluten-free?

Sure, conventional idli produced from rice and lentils is of course gluten-free. Nonetheless, be cautious of any added elements which will comprise gluten.

Q. Can I eat idli if I’ve diabetes?

Idli could be a appropriate meals possibility for people with diabetes on account of its low glycemic index and balanced macronutrient composition. Nonetheless, portion management and general dietary steadiness are necessary issues.

Analysis Sources

  1. Fiber Consumption Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Misplaced (Stopping Obese Utilizing Novel Dietary Methods) Examine
  2. The function of protein in weight reduction and upkeep
  3. Preparation of idli batter, its properties and dietary enchancment throughout fermentation
  4. Variety and Succession of Microbiota throughout Fermentation of the Conventional Indian Meals Idli
  5. Conventional Indian breakfast (Idli and Dosa) with enhanced dietary content material utilizing millets
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