Malaysian food calories › Breads

Calories in Idli

About 250–300 kcal for 3 pieces with sambar. A reasonable everyday choice, especially with the swaps below.

Also called: idly

Energy, typical serving250–300 kcal≈ 14% of a 2,000 kcal day
9gprotein
50gcarbs
3gfat
70
Wazz quality score: Good
How Wazz rates this meal from 0 to 100: nutrients that help minus the ones that hurt.

Per serving vs your day

Saturated fat
1 g5% of daily limit
Sugar
3 g6% of daily limit
Sodium
500 mg25% of daily limit
Protein
9 g15% of daily goal
Fibre
4 g13% of daily goal

Health check

Healthier swaps

  1. Add an egg or dhal for more protein
  2. Sambar over coconut chutney

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Questions people ask

How many calories are in Idli?

A typical serving (3 pieces with sambar) has about 250–300 kcal, with roughly 9 g protein, 50 g carbs and 3 g fat. It varies by stall and portion.

Is Idli healthy?

Wazz rates a typical Idli 70/100 (Good). A reasonable everyday choice, especially with the swaps below.

How can I make Idli healthier?

Add an egg or dhal for more protein. Sambar over coconut chutney.

Compare with

Roti Canai300–360 kcal · score 35Roti Telur400–450 kcal · score 40Thosai150–200 kcal · score 62Murtabak550–650 kcal · score 35Hainanese Chicken Rice550–650 kcal · score 52Curry Laksa550–650 kcal · score 38

Figures are estimates for a typical hawker or restaurant serving in Malaysia and vary by stall, recipe and portion. They're general information, not medical advice. Daily limits used: saturated fat 20 g, sugar 50 g, sodium 2,000 mg; goals: protein 60 g, fibre 30 g.

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