Idli is a traditional South Indian breakfast food that has become popular all over India and other parts of the world. It is made by steaming a batter made from fermented rice and black gram (urad dal) lentils. Idli is a low-calorie, high-nutrition food that is rich in vitamins, minerals, and essential amino acids.
The nutritional value of idli is attributed to its ingredients, which are rich in complex carbohydrates, dietary fiber, and proteins. The fermented batter is rich in beneficial microorganisms that aid in digestion and promote gut health. The steaming process preserves the nutrient content of the food, making it a healthy and nutritious breakfast option.
One idli weighing 50g contains approximately 75 calories, 1.5g of protein, 8g of carbohydrates, and 0.2g of fat. It also contains essential minerals such as calcium, iron, and potassium, along with vitamins such as vitamin B6. The low fat and low-calorie content of idli make it an ideal food for weight loss and a healthy lifestyle.
In this article, we will explore the nutritional value of idli in detail, and how it benefits overall health. We will also delve into the scientific aspects of the food, including the role of fermentation and its impact on the nutrient content.
Contents
Nutritional Composition, Including Calories of 1 Idli (50g)
Here’s a table of the approximate nutritional value of one idli that weighs 50g:
| Nutrient | Amount |
|---|---|
| Calories | 75 |
| Protein | 1.5g |
| Fat | 0.2g |
| Carbohydrates | 8g |
| Fiber | 0.7g |
| Sugars | 0.2g |
| Calcium | 9.5mg |
| Iron | 0.7mg |
| Sodium | 149.5mg |
| Potassium | 31.5mg |
| Vitamin B6 | 0.01mg |
| Vitamin B12 | 0mcg |
| Vitamin C | 0mg |
| Vitamin D | 0mcg |
| Magnesium | 4mg |
- Calories present in 1 Idli: 75 calories
- Calories present in 2 idlis: 150 calories
- Calories present in 3 idlis: 225 calories
- Calories present in 4 idlis: 300 calories
Note that the exact nutritional value may vary depending on the specific recipe and ingredients used to make the idli.
Number of Calories in Sambar Idli (300g)
The number of calories in a cup of sambar can vary based on the ingredients used in the recipe. However, on average, one cup of sambar contains approximately 70-100 calories.
Three idlis that weigh 300g will have approximately 300 calories (based on the assumption that one idli weighing 50g has 75 calories). Therefore, the total number of calories in a cup of sambar eaten with three idlis weighing 300g will be approximately 370-400 calories.
Number of Calories in Idli with Chutney (300g)
The number of calories in idli with chutney can vary depending on the specific recipe and serving size, but here is an approximate breakdown based on commonly used ingredients:
- One plain idli (50g) has around 75 calories.
- Coconut chutney (1 tablespoon or 15g) has around 40-50 calories.
- Coriander chutney (1 tablespoon or 15g) has around 5-10 calories.
So, if you have 2 idlis with coconut chutney, it would be around 200 calories, while if you have coriander chutney instead, it would be around 160 calories. Keep in mind that the calorie count can vary depending on the size and thickness of the idlis and the ingredients used in the chutney, so these numbers are only approximate.
Ingredients Used in Making Idli, Making Process
The traditional ingredients used to make idli include rice and urad dal (a type of lentil). These two ingredients are soaked separately in water for several hours, then ground into a fine paste and mixed together. The resulting batter is then left to ferment overnight or for several hours, during which time it rises and develops a tangy flavor.
In addition to rice and urad dal, other ingredients such as fenugreek seeds or poha (flattened rice) may also be used to enhance the texture and flavor of the idli batter.
To make the idlis, the batter is poured into special idli molds or small cups, which are then steamed until the idlis are cooked. The steaming process is what gives the idlis their distinctive spongy texture.
Health Benefits of Eating Idli
Idli is a traditional South Indian dish that is made by steaming a batter of fermented rice and urad dal (split black gram). Some potential health benefits of eating idli include:
- Easy to digest: The fermentation process makes idlis easier to digest and helps break down complex carbohydrates in the rice and dal.
- Low in fat and calories: Idlis are low in fat and calories, which can be helpful for weight management and maintaining a healthy heart.
- Rich in nutrients: Idlis are a good source of vitamins and minerals, including vitamin B complex, calcium, iron, and potassium.
Idli: Triva Facts
- Idlis are believed to have originated in the Indian states of Karnataka and Tamil Nadu, but are now a popular breakfast food in many parts of India and around the world.
- The fermentation process that is used to make idlis not only makes them easier to digest but also enhances their nutritional value by increasing the availability of certain nutrients.
- Idlis are traditionally eaten with sambar (a lentil-based vegetable stew) and chutney (a condiment made from coconut, herbs, and spices), but they can also be served with a variety of other dishes.
- The Guinness World Record for inventing and actively serving 2547+ varieties of Idlis holds with M Eniyavan from Chennai.
- In some parts of India, particularly in the southern states, idlis are so popular that they are available 24/7 at some restaurants and food stalls, and are even served on trains as a convenient and nutritious snack for travelers.
