Idli Nutrition: Understanding the Facts About Calories, Protein, Fat, Carbs, and Vitamins
Idli is a traditional South Indian dish that has become a popular breakfast option all over the world. Made from a combination of rice and urad dal, idli are healthy, filling, and easy to digest. In this article, we will explore the nutritional value of idlis, including its calorie count, protein, fat, carbs, and vitamins.
What Is Idli
Idli are a steamed rice cake made from a batter of fermented rice and urad dal. They are a popular breakfast item in South India and are usually served with coconut chutney and sambar. Idli are also popular in other parts of India and in countries like Sri Lanka, Singapore, and Malaysia.
Idli Nutritional Value
How Many Calories In Idli
One idli contains approximately 39-50 calories. The calorie count can vary depending on the size and the ingredients used. Idlis made with brown rice and whole urad dal have a higher calorie count than those made with white rice and split urad dal.
Protein In Idli - How Much Protein In Idli
Idli are a good source of protein. One idli contains around 1.2-1.5 grams of protein. This makes idli a good breakfast option for vegetarians and vegans who may struggle to get enough protein in their diet.
Fat In Idli
Idli are a low-fat food. One idli contains only 0.2-0.3 grams of fat. This makes idlis a good option for those who are watching their fat intake.
Carbs in idlis - How Many Carbs In Idli
Idli are a good source of carbohydrates. One idli contains around 8-10 grams of carbs. Most of the carbs in idlis come from the rice used in the batter.
Vitamins in idli
Idli are rich in B vitamins, especially vitamin B1 (thiamine) and vitamin B3 (niacin). These vitamins are important for energy production, nerve function, and healthy skin. Idli are also a good source of iron, which is important for healthy blood cells.
Health Benefits Of Idli
Easy to Digest: The fermentation process used to make idlis breaks down the complex sugars in the rice and urad dal, making it easier to digest.
Low-Fat: Idli are a low-fat food, making them a good option for those who are watching their fat intake.
High In Protein: Idli are a good source of protein, making them a great breakfast option for vegetarians and vegans who may struggle to get enough protein in their diet.
Gluten-Free: Idli are gluten-free, making them a good option for those with gluten intolerance or celiac disease.
Low In Calories: Idli are low in calories, making them a great option for those trying to lose weight.
How To Make Idli Healthier
While idlis are a healthy breakfast option, there are ways to make them even healthier. Here are some tips:
Use Whole Grains: Instead of using white rice, use brown rice or a combination of brown rice and other whole grains like quinoa, millet, or amaranth.
Add Vegetables: You can add grated carrots, spinach, grated beets, or any other vegetable of your choice to the batter to increase the nutrient content of the idlis.
Reduce The Amount Of Salt: Adding too much salt can increase the sodium content of the idli. To make them healthier, reduce the amount of salt used in the batter.
Use Low-Fat Yogurt: Instead of using full-fat yogurt to ferment the batter, use low-fat or fat-free yogurt to reduce the fat content of the idlis.
Avoid Frying: While idlis can be fried and served as a snack, it's best to avoid frying them as it increases the calorie count and fat content.
Idli Good For Health
Idli are a healthy breakfast option that are low in calories, high in protein, and easy to digest. They are also gluten-free and a good source of vitamins and minerals. By making small changes to the recipe, you can make idlis even healthier and increase their nutritional value. So, the next time you're looking for a healthy breakfast option, consider making idli.
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