Idli has 78 kcal per 2 pieces, with 2.7 g protein, 16 g carbohydrates and 0.3 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
About 14% of the calories in Idli come from protein, a moderate amount. Most of its calories (83%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Idlis are soft, steamed cakes made from a fermented batter of rice and urad dal, and they are one of the lightest South Indian breakfasts. Because they are steamed rather than fried, two idlis come to about 78 kcal with almost no fat. The sambar, coconut chutney and any ghee or podi oil served alongside can add more calories than the idlis themselves.
Typical portion: A typical breakfast plate of three to four idlis works out to roughly 120–155 kcal before sambar and chutney.
Also known as: idly, idlis, rice idli, steamed idli, iddli
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 pieces | 78 kcal | 2.7 g | 16 g | 0.3 g |
| 2 × 2 pieces | 156 kcal | 5.4 g | 32 g | 0.6 g |
| 3 × 2 pieces | 234 kcal | 8.1 g | 48 g | 0.9 g |
One serving (2 pieces) is 4% of a 2,000 kcal day and 5% of a 1,500 kcal day. It also gives 2.7 g of protein, which is 3% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Idli | 2 pieces | 78 kcal | 2.7 g |
| Chai with Milk | 1 cup | 105 kcal | 4 g |
| Plain Dosa | 1 medium | 168 kcal | 4 g |
| Sweet Lassi | 250ml | 180 kcal | 6 g |
| Upma | 1 cup | 210 kcal | 5 g |
| Rajma | 1 cup | 225 kcal | 15 g |
| Poha | 1 cup | 250 kcal | 5 g |
Idli has 78 kcal per 2 pieces. That serving also has 2.7 g protein, 16 g carbohydrates and 0.3 g fat.
Idli has 2.7 g of protein per 2 pieces, so 14% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Idli can fit a weight-loss diet when the portion fits your daily calorie target.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.