Nutritional Facts of Oats Idli, Calories in Oats Idli

by Tarla Dalal
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How many calories does one Oats Idli have?

One Oats Idli gives 30 calories. Out of which carbohydrates comprise 20 calories, proteins account for 6 calories and remaining calories come from fat which is 4 calories.  One Oats Idli provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Oats Idli recipeOats idli replaces rice with oats, to help reduce the fat content and keep cholesterol levels in check. You can also add some boiled veggies to the batter to enhance the fibre content further.

Is Oats Idli healthy?

Yes, this idli is healthy. Made from oats, urad dal and ginger green chilli paste.

Let's understand the Ingredients.

What's good.

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

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

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

Yes. Oats are rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Urad dal is rich in Phosphorus and works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes.

What is a Healthy Chutney to have with Oats Idli?

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

Can healthy individuals have Oats Idli ?

This is healthy and much better than the traditional idli recipe. 

How to burn 30 calories that come from one Oats Idli?

Walking (6 kmph)     =           9  mins
Running (11 kmph)     =            3  mins
Cycling (30 kmph)     =           4  mins
Swimming (2 kmph)     =           5  mins
   
   

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

Value per idli% Daily Values
Energy30 cal2%
Protein1.6 g3%
Carbohydrates5 g2%
Fiber0.9 g4%
Fat0.5 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A2.4 mcg0%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.6 mcg3%
MINERALS
Calcium7.3 mg1%
Iron0.3 mg1%
Magnesium12.4 mg4%
Phosphorus30.1 mg5%
Sodium1.3 mg0%
Potassium45.8 mg1%
Zinc0.3 mg3%
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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