Idli calories and macros

Two medium idli (about 120 g) have roughly 120 calories, with about 4.4 g protein, 25 g carbohydrate, and under 1 g of fat. Idli is the lightest common Indian breakfast, and there is no trick to it: it is a steamed cake of fermented rice and urad dal, cooked with no oil at all, which is why the fat is near zero and the calories stay low. The fermentation is the real benefit, it raises B vitamins, improves mineral absorption, and makes the batter gentle on digestion. On its own idli is carbohydrate led with modest protein, so what you eat it with decides the meal: a katori of sambar adds protein and fibre for little cost, while coconut chutney, though delicious, is calorie dense and can quietly double the plate. For weight loss or an easy stomach, plain idli with sambar is one of the best value Indian breakfasts there is.