Idli, a traditional South Indian dish, is a staple in many households and is loved for its simplicity and nutritional benefits. These steamed rice cakes are made from fermented rice and lentil batter, making them a healthy choice for breakfast or any meal.

Well if the question is idli good for weight loss still buzzing in your mind; this blog will clear it out. Its low-calorie, high-fibre, and protein content helps keep you full for more extended periods, reducing the likelihood of overeating. Additionally, the fermentation process increases the bioavailability of nutrients, aiding digestion and promoting a healthy gut microbiome, which is essential for weight management.

However, while idli is not inherently fattening, its accompaniments, such as chutneys and sambar, often high in calories and fats, can contribute to weight gain if consumed excessively. Therefore, moderation and mindful accompaniment choices are key to effectively incorporating idli into a weight loss regimen. This blog gives a detailed explanation on whether is idli good for weight loss or not.

Is Idli good for you during Weight Loss?

Idli can be a beneficial addition to your diet during weight loss efforts. The answer to is idli good for weight loss or is rice good for weight loss; is that these steamed rice cakes are low in calories and fat, which making them a filling yet healthy choice. Additionally, idli is rich in fibre and protein, which help keep you sitting for extended periods, reducing the urge to snack on unhealthy foods. The fermentation process involved in making idli also enhances its nutritional profile, making it easier for your body to absorb essential nutrients thus clearing your query is idli good for weight loss. However, it’s important to be mindful of portion sizes and accompanying condiments, such as chutneys and sambar, which can add extra calories. By incorporating idli into a balanced diet and practising portion control, you can enjoy its benefits while on your weight loss journey. Well if you desire to know how to lose 4 kgs in a month you can read our blog.

How to eat Idli for Weight Loss?

If the question is idli good for weight loss is still stuck to your mind lets clear it out. You can choose to take some weight loss tips, focus on portion control and choose healthier accompaniments, such as vegetable sambar or chutneys made with minimal oil. To optimize idli for weight loss, consider the following points:

  1. Control portion sizes: Stick to moderate serving size to avoid overeating.
  2. Pair with healthy accompaniments: The question is idli good for weight loss also depends on the sidekick u prefer along with it.Opt for low-calorie options like coconut chutney or vegetable sambar instead of high-calorie alternatives. If you are extra ambitious you can check out the blog on How to lose 5 kgs in a week.
  3. Balance your meal:The query is idli good for weight loss is not fruitful if it is not balanced. Include a variety of nutrient-rich foods alongside idli, such as fresh fruits or salads, to ensure a well-rounded diet.
  4. Limit frequency: While idli can be part of a healthy weight loss diet, consuming it in moderation is vital to maintaining a calorie deficit.
  5. Watch condiment usage: Be mindful of ghee or butter, which can significantly increase calorie intake and again bring back the cloud is idli good for weight loss.Well you can check our blog on how to lose 3 kgs in a week.

How much Idli can we have daily for Weight Loss?

When incorporating idli into a weight loss plan, moderation is key. While idlis are relatively low in calories and can be part of a balanced diet, which clears any queries is idli good for weight loss. But controlling portion sizes is essential.The question is idli good for weight loss depends upon the portion intake by an individual. Aiming for one to two idlis per meal is a reasonable guideline for most individuals. However, portions may vary depending on individual calorie needs, activity level, and overall dietary composition. It’s also essential to consider the accompaniments and condiments served with idli, as they can significantly impact the meal’s calorie content. Additionally, incorporating various nutrient-dense foods alongside idli, such as vegetables, lean proteins, and healthy fats, can help create a more satisfying and balanced meal for effective weight loss. Consulting with a healthcare professional or registered dietitian or buy weight loss plans to clear your doubts regarding is idli good for weight loss is essential. 

Which idli is best for Weight Loss?

Since we have cleared many doubts related to Is Idli good for weight loss lets figure out which idli is best for weight loss and which idli is good for weight loss. Oats idli and multigrain idlis are the best options when considering idlis for weight loss. This variation incorporates a mix of whole wheat flour, oats flour, semolina, and witidligurt, providing a balanced blend of carbohydrates, fibre, and protein. The inclusion of multiple grains adds complexity to its nutritional profile, offering a wider range of vitamins, minerals, and antioxidants. Still wondering on which Idli is good for weight loss.Whole wheat flour contributes fibre for improved digestion and prolonged satiety, while oats flour adds a heart-healthy element known for its cholesterol-lowering properties. Semolina provides a light texture to the idlis while being low in fat and calories thus clearing the doubts is idli good for weight loss or not. By choosing multigrain idli, individuals can enjoy a filling and nutritious meal that supports their weight loss journey, keeping them full for longer periods while providing essential nutrients for overall health therefore answering your question which idli is good for weight loss. While we are discussing about weight loss and ways to achieve it you can check out our blog on how to loose 10 kgs in 10 days.

Benefits of Idli for Weight Loss

Why is Idli good for weight loss? Here are the other benefits of consuming Idli that will help you answer this question; 

  1. Gluten-Free and Lactose-Free: Idli is inherently free of gluten and lactose, making it a suitable choice for individuals with gluten intolerance, celiac disease, or lactose intolerance.
  2. Versatile and Customisable: The reason as to why is idli good for weight loss  is basically its diversity. It can be prepared using diverse ingredients such as oats, rawa, ragi, moong dal, etc., offering a universal base that pairs well with various accompaniments like sambar, chutney, or a nutritious curry. This adaptability allows Idli to absorb myriad flavours, enhancing the overall nutritional profile of the meal.
  3. Promotes Blood Oxidation: Idli contains iron, which plays a role in preventing oxygen-binding issues. Additionally, it lacks saturated fat, which could elevate cholesterol levels, reducing the risk of cardiovascular disease thus answering your question is idli good for weight loss or not.
  4. Reduces Obesity: The question is idli good for weight loss depends on its protein content. With a decent protein content, Idli contributes to prolonged satiety, supporting weight management and improving digestive health. This, in turn, reduces the likelihood of obesity and related conditions such as diabetes.
  5. Improves Gut Health: Studies indicate that incorporating fermented foods like Idli into your diet introduces essential probiotics, fostering a healthy gut environment and enhancing the absorption of micronutrients. Well now you know is idli good for weight loss or not.

Best Recipes of Idli for Weight Loss

When looking for idli recipes suitable for weight loss, and thinking which Idli is good for weight loss; focus on incorporating whole grains, legumes, and nutritious ingredients while minimizing added fats and sugars. Opting for variations like oats or multigrain idli can boost fibre content and provide a more filling meal. Additionally, pairing idlis with vidliable-rich accompaniments like sambar or chutneys can enhance their nutritional value without adding excess calories.

Here are two recipes for weight loss-friendly idlis:

1. Multigrain idli 

Multigrain idli is a nutritious variation of the traditional idli recipe,to enhance its fibre and nutrient content. Here’s how to prepare multigrain idli:


  1. Whole wheat flour: Provides fibre and essential nutrients.
  2. Oat flour adds fibidlind helps lower cholesterol levels.
  3. Semolina (sooji): Gives a light texture to the idlis.
  4. Yoghurt: Helps in fermentation and adds a tangy flavour.
  5. Salt: Enhances the taste.
  6. Baking soda: Helps in making the idlis soft and fluffy.
  7. Grated vegetables: Such as carrots, cabbage, spinach, or any other vegetables of your choice. They add fibre, vitamins, and minerals.
  8. Mustard seeds: For tempering.
  9. Curry leaves: Adds flavour.
  10. Green chillies: For a spicy kick.


  1. In a mixing bowl, combine whole wheat flour, oats flour, and semolina in equal proportions.
  2. Add yoghurt to the mixture and blend well to form a smooth batter. Adjust the consistency by adding water if needed.
  3. Allow the batter to ferment overnight or for at least 6-8 hours.
  4. Once fermented, add salt and a pinch of baking soda to the batter and mix gently.
  5. In a separate pan, heat a little oil and temper mustard seeds, curry leaves, and chopped green chillies.
  6. Add grated vegetables to the tempering and sauté until they are slightly cooked.
  7. Mix the sautéed vegetables into the batter.
  8. Grease the idli moulds and pour the batter into each mould.
  9. Steam the idlis in a steamer for 10-12 minutes or until cooked.
  10. Once done, remove the idlis from the moulds and serve hot with sambar and chutney.

These multigrain idlis are delicious and packed with the goodness of various grains and vegetables and obviously answers the query is idli good for weight loss. Still wondering which Idli is good for weight loss well you bet you have found your answer. These idlis are an excellent choice for a healthy and fulfilling meal, especially for those on a weight loss journey.

2. Oats Idli

While you are searching for which idli is best for weight loss no one can beat the influence of oats.Oats idli is a nutritious and low-calorie variation of the traditional idli recipe, making it a perfect choice for weight-conscious individuals. Here’s how to prepare oats idli:


  1. Rolled oats: Use rolled oats to make a coarse powder. Oats add fibre and make idli idlis more filling.
  2. Semolina (sooji): Adds texture to the idlis and helps to bond the batter.
  3. Yoghurt: Provides a slight tanginess to the idlis and aids in fermentation.
  4. Salt: Enhances the flavour.
  5. Baking soda: Helps in making the idlis soft and fluffy.
  6. Grated vegetables (optional): Carrots, peas, capsicum, or any other vegetables can be added to increase the nutrient content.


  1. Dry roast the rolled oats in a pan until they turn slightly golden and aromatic. Allow them to cool down.
  2. Grind the roasted oats into a coarse powder using a blender or food processor.
  3. Combine the oats powder, semolina, and yoghurt in a mixing bowl. Mix well to form a smooth batter.
  4. Add salt to taste and a pinch of baking soda to the batter. Mix gently.
  5. If using grated vegetables, sauté them in oil until slightly cooked, then mix them into the batter.
  6. Allow the batter to rest for 15-20 minutes to ferment slightly.
  7. Meanwhile, grease the idli moulds with oil or cooking spray.
  8. Pour the batter into the idli moulds, filling each mould about three-fourths full.
  9. Steam the idlis in a steamer for 10-12 minutes or until cooked.
  10. Once done, remove the idlis from the moulds using a spoon and serve hot with sambar and chutney and savour the idlis. Well now you know which idli is best for weight loss and you can add your own twist while preparing it.

Oats idli is a nutritious twist on traditional idli, made by replacing a portion of rice with oats. It offers a lower glycemic index, higher fiber content, and increased satiety compared to regular idli because of which you can give a full stop to your research on which Idli is best for weight loss. This healthier version retains the traditional flavors while providing added nutritional benefits for a balanced diet. Well you can include this delicious oats idli in your 7 day diet plan for weight loss.

Nutritional Value of Idli

“Is Idli good for weight loss?” is asked by many individuals seeking a healthy diet, and the answer lies in its nutritional profile. The unique dietary advantage of Idli lies in its fermentation process, enhancing its overall nutritional profile. Here are the Nutritional Values of Rice and Black gram Idli; 

Nutrient  Serving Size: 60 grams 
Calories 39
Carbohydrates 8g 
Protein  1.5g 
Dietary Fibre  0.5g 
Total Fat 0.2g 

This table answers your question is idli good for weight loss as it has the least calories and high nutritional value.

Expert Review on Is Idli Good for Weight Loss

The blog gives you the whole idea is idli good for weight loss & explores the potential benefits of idli, a popular South Indian dish. Idli, made from fermented rice and lentil batter, is low in calories and fat while being rich in protein and fiber. Its fermentation process enhances nutrient absorption and digestion. Additionally, idli is steamed rather than fried thus answering your question is idli good for weight loss,  which makes it a healthier option compared to other breakfast items. The high fiber content promotes satiety, reducing the likelihood of overeating throughout the day. Moreover, idli can be paired with nutritious accompaniments like sambar and chutney, adding to its weight loss-friendly qualities. However, portion control and mindful eating are crucial for effective weight management. Overall, this blog gives a fair idea if whether is idli good for weight loss into a balanced diet can contribute to weight loss goals when consumed in moderation alongside other healthy foods and regular exercise.



“Preparation of idli batter, its properties and nutritional improvement during fermentation.” 2010. NCBI.


Can I eat Idli for weight loss?

Absolutely! To answer the question is idli good for weight loss you should first know why can it be added in your diet plan.Idli being low in calories and high in essential nutrients, provides a satisfying and wholesome option. The steamed preparation method ensures it’s light on fats, making it an ideal choice for those aiming to shed a few pounds.

Is chapati or idli good for weight loss?

Idli often beats Roti when it comes to weight loss thus clearing the buzz is idli good for weight loss. With its lower calorie and fat content, Idli offers a filling meal without the added heaviness. Its fermented nature also contributes to better digestion, promoting overall well-being during weight loss.

Is idli healthier than rice?

Opting for Idli instead of rice can be a brilliant weight-loss option which clears the cloud is idli good for weight loss. Idli’s lower calorie and fat content and nutrient-rich composition make it a healthier alternative. Plus, the satisfaction it provides makes it a delicious and weight-conscious choice.

What are the disadvantages of idli?

Disadvantages of idli include its high carbohydrate content, potential gluten sensitivity from modern variations, sodium levels from fermentation and seasoning, low essential nutrient density, and the risk of overconsumption. While a staple in South Indian cuisine, moderation and consideration of individual dietary needs are essential

Is idli better than roti?

Both idli and roti have their nutritional benefits. Idli is lower in calories and fat, making it suitable for weight management, while roti offers more fiber and protein. The choice depends on dietary preferences and nutritional needs, emphasizing variety and moderation for a balanced diet

What happens if we eat idli daily?

While we have cleared your query on whether is idli good for weight loss but what if you choose to eat these steamed rice cakes everyday.Eating idli daily can provide a steady source of carbohydrates, protein, and fiber, aiding in digestion and satiety. However, excessive consumption without variety may lead to potential nutrient deficiencies and overreliance on certain food groups. Moderation and balanced meal planning are key for overall health and nutrition

Should I eat dosa or idli?

Choosing between dosa and idli depends on personal preferences and dietary goals. Idli is lower in calories and fat, making it suitable for weight management, while dosa offers a crispy texture and versatility in fillings. Incorporating both into a varied diet ensures nutritional balance and enjoyment of different flavors and textures.


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