Is Idli Good For Weight Loss? Which Is The Healthiest Way To Have It?

Shalini Thakur

Shalini Thakur
Jul 2023

2 min read
is Idli Good For Weight Loss

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As you open your eyes, you find yourself seated at the dining table, eagerly awaiting your share of soft, fluffy idlis. The tangy aroma of coconut chutney and the earthy fragrance of sambar, transporting you back to those mornings at home. However, if I am on a diet, can I have it? Is idli good for weight loss?

So, idli is not just about memories; it’s also about the health benefits it offers. As you savor each morsel, you can feel the nourishment seeping into your body. The low-calorie content, the fiber-rich composition, and the abundance of essential nutrients make idli a wholesome choice for those seeking to lose weight or a nutritious meal.

In this blog, we will delve deeper into the origins of idli, the different methods of preparation. We will also uncover the health benefits that idli brings to the table, making it a favored choice for weight loss, digestive health, and overall well-being.

So, come along on this journey as we celebrate the flavors and traditions of South India through the humble idli. Let’s pay homage to the kitchens and the memories that continue to linger, one steamed idli at a time.

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5 Biggest Reasons Why Idli is good for weight loss?

 Here are major health benefits of idli for weight loss that you can enjoy with idli:

The Fiber-Friendly Factor:

  • Idlis are a good source of dietary fiber, which is essential for weight loss. Fiber helps you feel fuller for longer, reducing your overall calorie intake.
  • It also aids in digestion and prevents constipation, promoting a healthy gut. By including fiber rich foods like idli in your diet, you can maintain a healthy digestive system and support your weight loss efforts.

Idli: A Low-Calorie Delight:

  • One of the key reasons why idli is beneficial for weight loss is its low-calorie content. Idlis are made from a combination of rice and lentils, and they are typically steamed, not fried. This cooking method significantly reduces the calorie count.
  • On average, one idli contains only about 60-70 calories, making it a fantastic choice for those watching their caloric intake.
  • By including idli in your diet, you can enjoy a satisfying portion without worrying about excessive calorie consumption.

Nutrient Rich Goodness:

  • Despite being low in calories, idli is packed with essential nutrients. It provides a good amount of protein, which is vital for building and repairing tissues and preserving lean muscle mass during weight loss.
  • Idli is also a decent source of carbohydrates, which are essential for providing energy and fueling your workouts.
  • Additionally, it contains important vitamins and minerals like vitamin B, iron, and calcium, which contribute to overall well-being.

Versatility and Flavorful Pairings:

  • Another advantage of idli is its versatility. It can be paired with various healthy accompaniments to enhance its taste and nutritional value.
  • Coconut chutney, sambar (a lentil-based vegetable stew), and a variety of other low-calorie, flavorful options complement idli perfectly.
  • These accompaniments provide additional nutrients, antioxidants, and flavors without adding excessive calories to your meal.

Idli: A Steamed and Healthy Option:

  • Unlike many other Indian dishes, idlis are not deep-fried or cooked in excessive amounts of oil.
  • They are typically prepared by steaming the fermented batter, making them a healthier alternative to calorie-laden snacks and meals.
  • By choosing steamed options like idli, you can significantly reduce your fat intake while still enjoying a delicious and satisfying meal.

8 Amazing Things That Will Make You Love Idli More!

Certainly! Here are a few additional things about idli that you may find interesting:

  1. Fermented Goodness: Idli batter is made by fermenting a mixture of rice and lentils overnight. This fermentation process not only enhances the flavor but also promotes the growth of beneficial bacteria, making idlis easier to digest and improving gut health.
  2. Low In Sodium: Idlis are generally low in sodium, especially when compared to other processed or packaged foods. This makes them a healthier alternative for individuals who need to watch their sodium intakes, such as those with high blood pressure.
  3. Suitable for Vegans: Idli is a vegan-friendly dish as it does not contain any animal products. It is an excellent choice for individuals following a vegan or plant-based lifestyle.
  4. Gluten-Free Option: Idli is naturally gluten-free since it is made with rice and lentils. This makes it an excellent choice for individuals with gluten sensitivities or those following a gluten free diet plan.
  5. Quick And Easy To Make: While the fermentation process requires some planning, preparing idlis is relatively simple. Once you have the fermented batter ready, it takes just a few minutes to steam the idlis and have them ready to enjoy.
  6. Versatile and Customizable: Idlis can be customized. You can experiment with different types of rice, lentils, and grains to create variations like ragi idli (made with finger millet) or oats idli.
  7. Suitable for All Ages: Idlis are considered a soft food, making them suitable for individuals of all ages, including children and the elderly. They are easily digestible making them a popular choice for family meals.
  8. Satiating and Energizing: Idlis provide a good balance of carbohydrates, proteins, and fibers, which helps keep you full and energized for an extended period. The slow-release carbohydrates in idli provide sustained energy throughout the day.

How To Incorporate Idli into Your Weight Loss Diet?

To make the most of Idli’s weight loss benefits, consider the following tips:

  • Moderation Is Key: While idli is a healthy choice, it’s important to consume it in moderation. Pay attention to portion sizes and avoid overeating.
  • Balanced Meals: Combine idli with a variety of colorful vegetables, protein-rich sides like sambar or lentil curry, and a small serving of healthy fats. This will ensure your meals are balanced, nutritious, and satiating.
  • Whole Grains: For added health benefits, opt for idlis made with whole grain rice or incorporate other grains like oats, quinoa, or millets into the batter.
  • Mindful Eating: Practice mindful eating by savoring each bite, chewing slowly, and paying attention to your body’s hunger and fullness cues.
  • Food Swaps For Weight Loss: Another way to include idli in your diet is by swapping unhealthy food with healthy food, you can swap high-calorie food with low calorie breakfast options like idli.

what is an idli diet chart for weight loss?

An idli diet chart for weight loss is a meal plan that incorporates idlis into your daily diet in a structured and balanced manner. It provides guidelines on how to include idlis along with other complementary foods to create a nutritious and well-rounded meal. Here’s a sample idli diet chart that you can consider:

Note: How many idlis can eat while in the diet mentioned in this diet chart are general recommendations and can be adjusted based on individual calorie requirements and dietary preferences.


  • 2-3 idlis made with a combination of rice and lentils.
  • Serve with a side of coconut chutney (made with grated coconut, green chilies, ginger, and tempered with mustard seeds and curry leaves) or sambar (a lentil-based vegetable stew).

Mid-Morning Snack:

  • Choose a healthy snack option such as a piece of fruit (e.g., apple, banana, or orange) or a handful of nuts like almonds or walnuts.


  • A balanced meal consisting of a small portion of brown rice or quinoa.
  • Include a serving of protein-rich foods like dal (lentil curry), a vegetable curry or stir-fry, and a few idlis.
  • Add a side of salad or sautéed vegetables for added fiber and nutrients.

Afternoon Snack:

  • Opt for a light and nutritious snack like a yogurt (curd) or a vegetable-based smoothie.


  • Keep the dinner relatively light by having a bowl of clear vegetable soup or a salad.
  • Include 2-3 idlis along with a side of steamed or stir-fried vegetables.
  • Avoid heavy curries or gravies that are high in calories.

Evening Snack (optional):

  • If you feel hungry before bedtime, choose a light snack such as roasted chickpeas or cucumber slices.

Idli Recipes For Weight Loss By Fitelo!

Weight-Loss High-Protein Idli Recipe.

A super meal post-workout or on-the-go high-protein food is what you need:

Plain Rava Idli Recipe

This wholesome rava idli is a comfort food for every south Indian food lover:

Masala Idli Recipe

If you are bored with regular idli try this recipe for a tangy twist:

The End: Is Idli Good For Weight Loss?

In conclusion, idli can be a fantastic addition to a weight loss diet chart. With its low calorie content, fiber-rich composition, and nutrient-packed profile, idli provides a healthy and satisfying option for those looking to shed extra pounds.

Remember to pair it with nutritious accompaniments, practice portion control, and adopt a balanced approach to your overall diet. Enjoy the benefits of this delicious and weight-loss-friendly Indian dish while nourishing your body and reaching your weight loss goals.

Remember, it’s always a good idea to consult with a registered dietitian or nutritionist who can customize a diet plan according to your specific needs, goals, and any underlying health conditions.

Successful Weight Loss Transformation By Just Being At Home!

Meet Varun who just in 3 to 4 months lose 12kgs without any fancy food or strict diet. Watch Varun sharing his transformation journey and letting you know about his diet and routine.

Fun Fact

Did You Know? A 100 g Paneer has just up to 40 mg of sodium whereas the same amount of cheese will give you a dangerous 600 mg of sodium! High sodium levels are the main cause of water retention and weight gain in individuals!

Frequently Asked Questions

What Makes Soft Idlis So Soft?

Fenugreek seeds, also known as methi dana, are the secret ingredient because they help achieve the proper fluffiness.

Idli Batter Should Be Thin or Thick?

Rice can be ground finely or coarsely depending on your preference. As necessary, add water. The batter shouldn’t be overly thick or thin.

How Long Should Idlis Be Steamed?

Idli steamer with 1/2 cup of water or If you’re using a cooker, either way steam it for 10 minutes without using the vent, then turn off the gas.

Amongst Rice or Ragi Which Is Better?

Rice is not good for people suffering from diabetes as it contains a high amount of sugar and low calorie food and fiber than ragi. 

Is Idli Good for Weight Loss?

Yes, idli is an excellent choice for weight loss due to its low-calorie content, high fiber, and nutrient-rich composition.

How Many Idlis Can I Eat While on a Diet?

Portion control is key. Generally, 2-3 idlis per meal is a recommended serving size for weight loss, but it can vary based on individual calorie needs.

Can I Include Idli in my Weight Loss Diet Plan?

Absolutely! Idli can be a healthy addition to your diet plan. Just ensure you pair it with nutrient-rich sides and practice portion control.

What Are the Healthy Benefits of Idli for Weight Loss?

Idli is low in calories, high in fiber, and contains essential nutrients like protein, vitamins, and minerals. It aids in digestion, promotes satiety, and supports overall well-being during weight loss.

Is Idli Good for Belly Fat Reduction?

While no food can specifically target belly fat, incorporating idli into a balanced diet can contribute to overall weight loss, including the reduction of belly fat.

Is Idli diet chart for weight loss Healthy Way To Lose Weight?

The idli diet chart means adding idli into your meal plan, it could be any time of the day like breakfast lunch, or any meal, which is healthy for weight loss.

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Contact Us Today

If you like recipes shared by Fitelo and want to make fitness and food best friends. Then join our hands in making the world a healthier place, starting from you. We are always here for you so contact us our experts are here to help you with diets, health problems, and weight issues, your name will sort it.


This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life!

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