What is the Nutritional Value of Idly?

Idly is a popular South Indian dish that is typically served for breakfast or as a snack. It consists of steamed rice and lentil cakes that are soft, fluffy, and mildly tangy in flavor. Idly is known for its lightness and is often enjoyed with various accompaniments such as coconut chutney, sambar (a lentil-based vegetable stew), and tomato chutney.

Idli is considered a healthy and nutritious food. It is low in fat, cholesterol-free, and contains no saturated fat. It is a good source of carbohydrates and provides some protein. Idly is also gluten-free, making it suitable for individuals with gluten sensitivity or celiac disease. The fermentation process in idly batter increases the bioavailability of nutrients such as B vitamins and minerals like iron and calcium.

Here are the approximate nutritional values for a typical serving size of two idlis (100 grams):

  • Calories: 130
  • Carbohydrates: 27 grams
  • Protein: 3 grams
  • Fat: 0.5 grams
  • Fiber: 1 gram
  • Calcium: 8% of the Daily Value (DV)
  • Iron: 15% of the DV
  • Magnesium: 4% of the DV
  • Phosphorus: 6% of the DV
  • Potassium: 2% of the DV
  • Sodium: 3% of the DV
  • Vitamin B1 (Thiamin): 10% of the DV
  • Vitamin B2 (Riboflavin): 4% of the DV
  • Niacin: 6% of the DV
  • Folate: 3% of the DV

It’s worth noting that the nutritional values may vary slightly depending on the specific recipe, ingredients, and preparation method. Additionally, the nutritional content can be affected by any accompanying chutneys, sambar, or other condiments typically served with idly.