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Is Idli Good for Weight Loss? & Is It Healthy? Listen To Nutritionist

Is Idli Good For Weight Loss?

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    Is idli good for weight loss? This is a question most people have on their mind when they are trying to lose extra kilos. Let us find out in this article. Also, keep reading for learning about its nutritional value, delicious variants, health benefits and more.

    Famous for its deliciousness, idli is a South Indian breakfast staple that may help with weight loss. Soft and packed with nutrients, you can make idlis using fermented rice and lentil batter.

    Nutritional Profile Of Idli:

    Here is a detailed insight into the nutrient content of idlis:


    Amount per 1 idli (50g)






    Dietary Fibre

















    These values are approximate and vary slightly based on the specific ingredients and preparation methods.

    Top 5 Benefits Of Idli For Weight Loss:

    If you are wondering why is idli healthy for weight loss, here are the top benefits you must know:

    • Low Calorie: The fact that idlis contain just 50 calories makes it a must-include in your calorie-deficit diet to induce weight loss.
    • Low Fat Content: These steamed and virtually oil-free breakfast items are a delicious option if you are on a fat-loss diet.
    • Contains a Good Amount of Protein: Idlis are a protein-rich meal option as they have the goodness of lentils. Each serving of idli contains 2g of protein.
    • Balanced Meal: Idlis combined with sambar, which is full of vegetables, chutney, and a little bit of ghee, make a well-balanced meal that is rich in nutrients.
    • Promotes Satiety: Idlis contain many essential nutrients, especially proteins and fibre, which may keep you full for longer and reduce your hunger pangs.
    • Good For Gut Health: Since the idli-making process involves fermentation, it is rich in probiotics that help boost your gut health and promote weight loss.

    Besides the above health benefits, idlis are affordable, quick-fix recipes that are also versatile as you can use different ingredients to make various types of idlis. Read the next section to know which idli is best for weight loss and why.

    Different Types Of Idli For Weight Loss:

    Here are different idli recipes that you can add to your weight-loss diet and pamper your taste buds too:

    • Sooji Idli For Weight Loss:

    Low in calories and high in fibre, sooji idli aids digestion and promotes satiety, making it perfect for weight loss. Its light texture makes it a satisfying addition to any meal.

    • Rava Idli For Weight Loss:

    Rich in complex carbs, rava idli provides sustained energy and curbs hunger, aiding weight loss. Enjoy it guilt-free!

    • Ragi Idli For Weight Loss:

    Packed with calcium and iron, ragi idli boosts energy and bone health, ideal for weight-watchers. Start your day with this nutritious breakfast option.

    • Moong Dal Idli For Weight Loss:

    Protein-rich moong dal idli aids muscle repair and digestion, supporting weight loss. Indulge in this wholesome meal for a satisfying start to your day.

    • Oats Idli For Weight Loss:

    Oats idli is high in soluble fibre, regulates blood sugar, reduces cholesterol, and promotes weight loss. Enjoy the goodness of oats while managing your weight effectively.

    • Brown Rice Idli For Weight Loss:

    Whole grain brown rice idli provides sustained energy and essential nutrients, helping you lose weight. Add it to your diet for a nutritious meal option.


    This article is for informational purposes only. Consult with a professional healthcare provider or a nutritionist for personalised weight loss guidance and diet based on your health parameters, lifestyle and weight loss goals.

    Idli is a very nutritious and super flavourful option for individuals striving to achieve their weight loss goals. By opting for healthier variations and practising portion control, idli can be seamlessly integrated into a balanced diet to effectively support weight management.

    Remember always to combine idli for weight loss with super nutrient-rich accompaniments and incorporate many vegetables for added fibre and nutrition! However, it’s essential to consume idli in moderation to avoid any potential side effects associated with overconsumption completely! Consult a qualified nutritionist today to know the quantity and type of idli you should eat for weight loss.

    Frequently Asked Questions

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the... Read More

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