Nutritional Facts of Dahi Idli, Calories in Dahi Idli

by Tarla Dalal
This calorie page has been viewed 847 times

How many calories does one serving of Dahi Idli have?

One serving of Dahi Idli gives 223 calories. Out of which carbohydrates comprise 67 calories, proteins account for 27 calories and remaining calories come from fat which is 103 calories.  One serving of Dahi Idli provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Dahi Idli recipe. If you have batter on hand, then idli is undeniably one of the easiest snacks to prepare. However, plain idli might not be very appealing to some, especially kids. You could make it more exciting by dunking cubes of idli in sambhar or curd, with appropriate tempering and garnishes. This lip-smacking Dahi Idli recipe is easy to prepare, but extremely flavourful thanks to the tempering of mustard and cumin seeds along with chillies and curry leaves.

Is Dahi Idli healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

2. Parboiled Rice (Ukda Chawal) Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. Read is white rice and parboiled rice good for you?

3. Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Can diabetics, heart patients and over weight individuals have Dahi Idli?

Yes, this recipe is good for heart BUT in restricted quantity. We suggest for diabetics and weight loss not to have this idli. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. .They help in weight reduction, good for your heart and build immunity. Curd helps in weight reduction, good for your heart and build immunity. 

What are the healthier Idli recipes?

See the healthiest idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipegreen moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

Can healthy individuals have Dahi Idli?

Yes.

Dahi Idli is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 223 calories that come from Dahi Idli?

Walking (6 kmph) = 1hr 7 mins

Running (11 kmph) = 22 mins

Cycling (30 kmph) = 30 mins       

Swimming (2 kmph) = 38 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy223 cal11%
Protein6.8 g12%
Carbohydrates16.7 g6%
Fiber1.3 g5%
Fat11.5 g17%
Cholesterol16 mg4%
VITAMINS
Vitamin A312.5 mcg7%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C3 mg8%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)19.7 mcg10%
MINERALS
Calcium228.4 mg38%
Iron0.8 mg4%
Magnesium19.4 mg6%
Phosphorus131.1 mg22%
Sodium23.6 mg1%
Potassium173.2 mg4%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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