Food

Idli: Calories, Protein & Macros

Last updated 26 July 2026

What's in a standard serving of Idli?

A 1 idli serving has 34 kcal, 1.2g protein, 7.1g carbohydrate, 0.1g fat and 0.6g fiber. Per 100 g it's 137.5 kcal, 4.6g protein, 28.2g carbs and 0.3g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Idli fit a cut vs a bulk?

At 3.3g of protein per 100 kcal, Idli is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much Idli should I eat?

The dataset's reference serving is 1 idli (25 g), giving the 34 kcal and 1.2g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.

What can I swap for Idli?

• Curd rice — vegetarian, 196 kcal per 100 g, 3g protein per 100 kcal
• Plain dosa — vegetarian, 381 kcal per 100 g, 2.7g protein per 100 kcal
• Vegetable poha — vegetarian, 181 kcal per 100 g, 2.7g protein per 100 kcal

Idli — macros per 1 idli and per 100 g

Metric	Per 1 idli	Per 100 g
Calories	34 kcal	137.5 kcal
Protein	1.2 g	4.6 g
Carbohydrate	7.1 g	28.2 g
Fat	0.1 g	0.3 g
Fiber	0.6 g	2.3 g
Protein per 100 kcal	3.3 g	3.3 g