Idli
Idli is a soft, fluffy steamed savory cake originating from South India, made from a fermented batter of rice and black lentils (urad dal). It's a staple breakfast and snack item across India and Sri Lanka, often served with coconut chutney and sambar (a lentil-based vegetable stew). The fermentation process gives it a slightly tangy flavor and makes it light and easy to digest.
🍽️ Nutrition at a glance
Idli is a low-fat, moderate-carbohydrate food that provides a good source of plant-based protein and is rich in B vitamins and minerals like iron and calcium from the lentils. A typical plain idli (about 50g) contains roughly 50-70 calories, making it a nutritious and light meal option.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 1.5 g |
| Carbs | 8.5 g |
| Fat | 0.5 g |
| Fiber | 0.5 g |
| Sugar | 0.3 g |
| Sodium | 120 mg |
| Potassium | 60 mg |
| Phosphorus | 30 mg |
| Iron | 0.5 mg |
| Calcium | 10 mg |
| Magnesium | 10 mg |
| Thiamin (B1) | 0.05 mg |
| Folate | 15 µg |
| Selenium | 1 µg |
Per 1 idli (approx. 50 g) · estimated, varies by recipe
💡 What's interesting
The natural fermentation process not only enhances the nutritional profile by increasing bioavailability of nutrients but also acts as a natural preservation method, which was historically crucial in tropical climates. Culturally, idli represents a perfect example of how traditional Indian cooking techniques, like fermentation, create foods that are both wholesome and flavorful.
