Good nutritional profile
Steamed South Indian cakes of fermented rice and urad dal batter.
Idli are soft steamed cakes from South India made from a batter of ground rice and urad dal fermented overnight, steamed in molds and served with sambar and coconut chutney. Three idlis (about 120 g) have around 180 kcal, 6 g protein and under 1 g fat, but they are mostly starch with a moderately high glycemic index. Serving them with sambar adds protein and fiber.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.9g | 8.8% |
| Fat | 0.7g | 1.0% |
| Carbs | 31g | 10.3% |
| Simple Sugars | 10.85g | Estimate |
| Complex Carbs | 18.35g | Estimate |
| Fiber | 1.8g | 7.2% |
| Water | 62g | 2.5% |
| Calories | 151 | 6.7% |
Click to view full GI ranking →
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.14 | g | 0.7% |
| Monounsaturated | 0.13 | g | 0.5% |
| Polyunsaturated | 0.32 | g | 2.5% |
| Omega-3 | 0.096 | g | Estimate |
| Omega-6 | 0.224 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0 | mg |
| Vitamin E | 0.02 | mg |
| Selenium | 6.92 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.092 | mcg | 0.0% |
| vitamin B1 | 0.073 | mg | 6.1% |
| vitamin B2 | 0.036 | mg | 2.8% |
| vitamin B3 | 1.44 | mg | 9.0% |
| vitamin B6 | 0.126 | mg | 7.4% |
| vitamin B9 | 17.2 | mcg | 4.3% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0.004 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.023 | mg | 0.2% |
| vitamin K | 0.364 | mcg | 0.3% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 38 | mg | 3.8% |
| iron | 1.07 | mg | 5.9% |
| magnesium | 36.4 | mg | 9.1% |
| phosphorus | 85.9 | mg | 12.3% |
| potassium | 155 | mg | 6.0% |
| sodium | 362 | mg | 15.7% |
| zinc | 0.664 | mg | 6.0% |
| copper | 0.195 | mg | 21.7% |
| manganese | 0.475 | mg | 20.7% |
| selenium | 6.92 | mcg | 12.6% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 130 | mg | 18.6% | 114% |
| Isoleucine | 237 | mg | 16.9% | 111% |
| Leucine | 416 | mg | 15.2% | 96% |
| Lysine limiting | 239 | mg | 11.4% | 70% |
| Methionine | 165 | mg | 15.7% | 101% |
| Phenylalanine | 421 | mg | 24.1% | 145% |
| Threonine | 174 | mg | 16.6% | 98% |
| Tryptophan | 59 | mg | 21.1% | 126% |
| Valine | 290 | mg | 15.9% | 102% |
Values per 100 g
Add products above to see a side-by-side comparison.
Closest by macronutrient profile
Rinse the rice and soak it for 5-6 hours. Separately rinse the urad dal with the fenugreek seeds and soak for 5-6 hours.
Drain the dal and grind it with about 150 ml of the cold water into a very smooth, fluffy batter, then transfer it to a large bowl.
Drain the rice and grind it with the remaining 250 ml water into a slightly coarse batter, like fine semolina. Add it to the dal with the salt and mix well by hand for 1 minute.
Cover and leave in a warm place (26-32C) for 8-12 hours until the batter has doubled and smells slightly sour.
Grease the idli molds with oil, stir the batter gently and fill each cavity three-quarters full.
Bring 2-3 cm of water to a boil in a steamer or a pressure cooker without its weight, put in the stand and steam over medium heat for 10-12 minutes, until a toothpick comes out clean.
Rest for 3 minutes, scoop the idlis out with a wet spoon and serve hot with sambar and coconut chutney.