The Idli Diet: A Healthy Delicious Path To Weight Loss


When it comes to weight loss, finding the right balance between nutrition and taste is crucial. Many traditional Indian dishes are not only flavorful but also offer health benefits. Among these is the humble idli, a popular South Indian breakfast item that has gained recognition worldwide for its versatility and potential contribution to weight loss. In this blog post, we’ll delve into why idli can be an excellent addition to your weight loss journey.

6 Reasons Why Idli is Good for Weight Loss

  1. Low in Calories: Idli is primarily made from fermented rice and lentil batter, which is steamed rather than fried. This cooking method reduces the calorie content significantly, making idli a perfect choice for weight-conscious individuals. A typical serving of two idlis contains around 150-200 calories, making it an incredibly light and filling meal option.
  2. High in Fiber: The combination of rice and lentils used in idli provides a good amount of dietary fiber. Fiber is essential for weight loss as it helps regulate appetite, promotes healthy digestion, and aids in maintaining stable blood sugar levels. The fiber content in idlis can help you feel fuller for longer, reducing the urge to overeat and snack between meals. 
  3. Balanced Nutritional Profile: Idli is not only low in calories but also offers a well-rounded nutritional profile. The fermented batter enhances the bioavailability of nutrients and promotes the growth of beneficial gut bacteria. Idli is a good source of carbohydrates, proteins, and essential vitamins and minerals, including iron, calcium, and B vitamins.
  4. Gluten-Free and Lactose-Free: It is naturally gluten-free, as it is made from rice and lentils, making it suitable for individuals with celiac disease or gluten intolerance. Idli is also free of lactose, making it an ideal option for those who are lactose intolerant or follow a dairy-free diet.
  5. Low in Fat and Cholesterol: Idli is a low-fat food, making it heart-friendly and suitable for weight loss. Unlike other fried or oily snacks, idli is steamed, eliminating the need for excessive oil or butter. 
  6. Versatile and Satiating: Idli can be enjoyed in various ways, making it a versatile addition to your weight loss diet. Pairing idli with healthy accompaniments such as sambar (a lentil-based vegetable stew) or chutney (made from coconut or herbs) can enhance the taste and nutritional value of your meal.

Nutritional value of one idli

The values can vary depending on the size of the idli.

Nutrient Amount
Calories Around 60-70 calories
Carbohydrates Approximately 10-15 grams
Protein Around 2-3 grams
Fat Less than 1 gram
Fiber Roughly 1-2 grams
Iron About 1-2% of the recommended daily intake
Calcium Around 1-2% of the recommended daily intake
Vitamin B1 (Thiamine) Small amount present
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Is Idli Good for Diabetes?

Traditionally idli is made by dal and rice which makes it a good source of carbohydrates and protein. The only problem here is rice which has a high glycemic index and hence leads to a spike in blood glucose. So, let’s just avoid the rice-based idlis and try this dal veggie idli. Other idlis that are diabetic-friendly are whole wheat idli, oats idli, ragi idli, and quinoa idli.

3 Healthy Idli Recipes

Frequently Asked Questions

Is idli good for weight loss?

Idli is an excellent food choice when it comes to weight loss.

How many calories are in one idli?

One idli contains 60- 70 kcals depending upon the size of the idli.

Can idli be consumed in dinner?

Yes, along with breakfast, it’s also a weight loss dinner option.

How can I make idli healthy?

To make it rich in fibre, add more veggies to the batter like broccoli, carrots, and capsicum.

Can a diabetic person consume idli?

Diabetic people should avoid rice idli because of the high glycaemic index of rice. Instead try 3 diabetic-friendly idli recipes from Fitness with Nidhi’s Kitchen, oats idli, quinoa idli, and dal veggie idli.


Incorporating idli into your weight loss diet can be a smart and satisfying choice. With its low calorie and fat content, high fiber, balanced nutrition, and versatile nature, idli is an excellent option for those aiming to shed a few pounds or maintain a healthy weight. However, as with any dietary change, portion control, and overall calorie balance are essential for achieving weight loss goals. So, savor the flavors of idli, and let this wholesome dish accompany you on your journey to a healthier lifestyle.

Remember, while idli can be a part of a healthy weight loss plan, it is important to maintain a well-rounded diet that includes a variety of foods and incorporates regular physical activity. Contact us for a customized weight loss diet plan.

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