RotiAI 
One medium idli (اڈلی) has about 49 calories, and two idlis have about 97. Those figures come from the USDA’s food composition database, which lists idli at 128 calories per 100 g and a single idli at 38 g. Idli is steamed with no oil, so the count scales almost purely with how many you eat. The sambar and chutney beside them add more than the idlis themselves.
Idli calories by number of pieces
Multiplying 38 g per idli by 128 kcal per 100 g:
| Idlis | Weight | Calories |
|---|---|---|
| 1 idli | 38 g | ~49 kcal |
| 2 idlis | 76 g | ~97 kcal |
| 3 idlis | 114 g | ~146 kcal |
| 4 idlis | 152 g | ~195 kcal |
| 5 idlis | 190 g | ~243 kcal |
| 6 idlis | 228 g | ~292 kcal |
Idlis vary in size. A large restaurant idli can weigh well over 38 g, so if you can weigh them, use 1.28 calories per gram.
1 idli macros
Per 100 g the USDA entry lists 25 g carbohydrate, 6.4 g protein, 0.35 g fat, 5.8 g fibre and 252 mg sodium. That works out as follows:
| Macro | 1 idli (38 g) | 2 idlis (76 g) |
|---|---|---|
| Carbohydrates | ~9.5 g | ~19 g |
| Protein | ~2.4 g | ~4.8 g |
| Fat | ~0.1 g | ~0.3 g |
| Fibre | ~2.2 g | ~4.4 g |
| Sodium | ~96 mg | ~192 mg |
Idli is a carbohydrate-led, almost fat-free food. About 80% of the calories are carbohydrate from the rice, and the protein comes from the urad daal in the batter.
2 idlis with sambar and chutney
The plate is where calories add up. Using the sambar and chutney figures from RotiAI’s own recipe data:
| What is on the plate | Approx. calories |
|---|---|
| 2 idlis, plain | ~97 kcal |
| 2 idlis + 1/2 cup sambar | ~190 kcal |
| 2 idlis + 1 cup sambar | ~200–220 kcal |
| 3–4 idlis + 1 cup sambar (standard serving) | ~330 kcal |
| Standard serving + 2 tbsp coconut chutney | ~390 kcal |
The sambar figures are RotiAI home-recipe estimates, not USDA values. The full plate is broken down on the idli sambar calories page.
Why idli is so low in calories
- It is steamed. No oil touches the batter, so each idli is just fermented rice, urad daal and water.
- Fermentation adds nothing. It changes digestibility and flavour, not the energy count.
What raises the calories in an idli meal
- Ghee. Restaurants often drizzle ghee over idlis or serve them with podi mixed in oil. A teaspoon of ghee is about 40 calories, nearly as much as an idli.
- Coconut chutney. The one calorie-dense item on a standard plate.
- Fried idli. Tawa-fried, tadka or “idli fry” versions have much higher counts than the steamed numbers above.
- Count. Six idlis is about 290 calories before any sambar.
Is idli good for weight loss?
It is one of the lighter South Indian breakfasts. Three or four idlis with a cup of vegetable sambar is a filling meal of around 330 kcal and almost no added fat. Compare that with a plain dosa at about 168 kcal for just one medium piece, or a masala dosa at about 470 kcal with sambar.
Frequently asked questions about 1 idli calories
How many calories are in 1 idli?
One medium idli (about 38 g) has roughly 49 calories according to the USDA. Larger restaurant idlis can have more.
How many calories are in 2 idlis?
Two idlis have about 97 calories on their own. With a cup of sambar the total is around 200 to 220 calories.
How many calories are in 3 idlis?
Three medium idlis have about 146 calories before sambar and chutney.
Is idli healthier than dosa?
For calories, yes. One idli is about 49 calories and one medium dosa is about 168, because idli is steamed and dosa is cooked on an oiled tawa.
Is idli good for diabetics?
Idli is mostly rice, so it is carbohydrate-heavy, and portion size matters. This page gives calories and macros only. For personal advice on blood sugar, talk to a doctor or dietitian.
Where the 1 idli numbers come from
- Idli: USDA FoodData Central, Survey (FNDDS) entry, FDC ID 2708346, 128 kcal per 100 g, with one idli weighing 38 g. Read on 21 October 2026 at fdc.nal.usda.gov.
- Sambar and chutney additions: RotiAI’s own recipe data, used on the idli sambar page. These are home-cooking estimates, not laboratory values.
Get the exact calorie count for your idlis
How many idlis you eat and what goes beside them decides the final number. RotiAI computes the exact kcal for your plate, and Sehat Mode fits a light South Indian breakfast into a personalized desi diet plan.
