Nutritional Facts of Semolina and Vermicelli Idli, Rava Semiya Idli, Calories in Semolina and Vermicelli Idli, Rava Semiya Idli

by Tarla Dalal
This calorie page has been viewed 4762 times

How many calories does one Semolina and Vermicelli Idli have?

One Semolina and Vermicelli Idli ( 45 grams ) gives 88 calories. Out of which carbohydrates comprise 34 calories, proteins account for 6 calories and remaining calories come from fat which is 39 calories.  One Semolina and  Vermicelli Idli provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Vermicelli Idli recipe makes 18 idlis of 45 grams each.

88 calories for 1 idli of Semolina and Vermicelli Idli, Rava Semiya Idli, Cholesterol 1 mg, Carbohydrates 8.5g, Protein 1.5g, Fat 5.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Semolina and Vermicelli Idli, Rava Semiya Idli

See semolina and vermicelli idli recipe | Indian rava semiya idli | instant vermicelli idli | instant breakfast recipe | with 33 amazing images.

semolina and vermicelli idli recipe | Indian rava semiya idli | instant vermicelli idli | instant breakfast recipe is a quick snack made quickly with commonly available ingredients. Learn how to make Indian rava semiya idli.

To make semolina and vermicelli idli, heat ½ tbsp of oil in a broad non-stick pan, add the semolina and roast on a medium flame for 3 to 4 minutes or till the semolina is light pink in colour, while stirring continuously. Remove from the flame and keep aside in a bowl. Heat 2 tbsp of oil in the same pan, add the cashewnuts and sauté on a medium flame for a few seconds. Remove from the flame and add it to the semolina and keep aside. Heat 1 more tbsp of oil in the same non-stick pan, add the vermicelli and sauté on a medium flame for 2 to 3 minutes or till it turns light brown in colour, while stirring occasionally. Remove from the flame and add it to the semolina-cashew mixture. Add the curds, 1½ cups of water and salt and mix well to make a batter of dropping consistency. Keep aside. Heat the remaining 1 tbsp of oil in a small non-stick pan and add the mustard seeds and urad dal. When the seeds crackle, switch off the flame, add the green chillies and curry leaves and sauté for a few seconds. Add it to the batter and mix well.

Then to make Indian rava semiya idli, just before steaming, add the fruit salt and 1 tbsp of water over the batter. When the bubbles form, mix gently. Pour a little batter into each of the greased idli moulds and steam in a steamer for 8 to 10 minutes or till the idlis are cooked. Cool slightly, demould and serve hot with coconut chutney.

Indian rava semiya idli is very popular in Karnataka, where they make it in such big moulds that one idli will suffice for breakfast! The tempering adds to the aroma, while the cashews provide a crunchy respite in every mouthful. You can add some boiled veggies and coriander to the batter to make it more wholesome.

With no fermenting time, these instant vermicelli idliare best to serve unexpected guests or serve kids when they are back from school. Just remember to roast the semolina and vermicelli separately as both the ingredients have a different texture and thus a different cooking time.

Coconut chutneysambar and milgai podi are all time favourite accompaniments which when served with these instant breakfast recipe make a meal in many South Indian homes.

Tips to make semolina vermicelli idli. 1. Make sure you grease the idli moulds after making every batch. 2. You can also use rice vermicelli as well.

Is Semolina and Vermicelli Idli healthy? 

Yes, healthy for some. Made mainly from wholw wheat vermicelli,  rava, curds, oil and spices.

Let's understand the Ingredients.

What's good.

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. 

Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details. 

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil


Whole wheat vermicelli or semiya is slightly higher in protein than the maida based vermicelli. It is also a good source of fibre, which regular vermicelli is not. Thus whole wheat vermicelli is a wiser choice for people with heart disease and those aiming weight loss. However since it is also a good source of carbs, we recommend diabetics use them sparingly and balance its glycemic index and boost nutritional content  by adding fibre and antioxidant rich veggies. 

What's the problem?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrients to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Can diabetics, heart patients and over weight individuals have Semolina and Vermicelli Nut Idli ?

No, this recipe uses  rava which will shoot up your blood sugar levels. Also too much oil used. Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics.

This recipe can be had in moderation for heart patients.

Can healthy individuals have Vermicelli Nut Idli?


What is a healthier option to Vermicelli Idli?

Opt for a dal and vegetable idli recipe  or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney

barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast |

barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast |

How to burn 88 calories that come from Vermicelli Nut Idli?

Walking (6 kmph) = 20 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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

Value per idli% Daily Values
Energy88 cal4%
Protein1.5 g3%
Carbohydrates8.5 g3%
Fiber0.1 g0%
Fat5.2 g8%
Cholesterol1 mg0%
Vitamin A49 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0.1 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.5 mcg3%
Calcium15.4 mg3%
Iron0.2 mg1%
Magnesium8.4 mg2%
Phosphorus21.2 mg4%
Sodium3.1 mg0%
Potassium21.6 mg0%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?