Nutritional Facts of Sooji Idli ( Suji Idli), Calories in Sooji Idli ( Suji Idli)

by Tarla Dalal
This calorie page has been viewed 53031 times

How many calories does one Sooji Idli have?

One Sooji Idli gives 44 calories. Out of which carbohydrates comprise 30 calories, proteins account for 5 calories and remaining calories come from fat which is 9 calories.  One Sooji Idli provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Sooji Idli recipesooji idli requires no fermenting or grinding and hence called instant suji ki idlisuji idli batter is made from rava, curds, coriander and water. The batter is topped with a tempering of mustard seeds, cumin seeds, urad dal, cashew nuts and curry leaves. sooji idlis are then cooked in a steamer. 

Feeling like having Idlis for breakfast, but have not prepared and fermented the batter? Not to worry! Opt for instant suji ki idli.

Try this south indian sooji idli which is sure to please you with its soft and fluffy texture and interesting flavour. The addition of curds gives the suji idli a slight sourness akin to traditional fermented batter, while coriander and the tempering boost its taste further. 

Not only is this sooji idli quick and tasty, it also looks very attractive as the tempering, which is mixed and steamed with the batter settles all over the idlis making them look very nice and appetizing.

Is Sooji Idli healthy?

No, sooji idli is not healthy. Made from sooji, curds, fruit salt and Indian 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. 

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 nutrient 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 Sooji Idli ?

No, this recipe is not good for diabetics, heart and weight loss. They cannot as sooji has no fiber and your blood sugar level will jump up.

Can healthy individuals have Sooji Idli?

Best to avoid any food with sooji. Have a few idlis at best.

What is a healthier option to Sooji Idli?

We suggest the dal and vegetable idli recipe which has ZERO rice used in it. Rice is not your friend. We understand that it's a staple of Indian food, but that is the truth. It's like looking for benefits from drinking alcohol. 

Dal and Vegetable Idli
Dal and Vegetable Idli

How to burn 44 calories that come from Sooji Idli?

Walking (6 kmph) = 13 mins

Running (11 kmph) = 4 mins

Cycling (30 kmph) = 6 mins       

Swimming (2 kmph) = 8 mins

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

Value per idli% Daily Values
Energy44 cal2%
Protein1.3 g2%
Carbohydrates7.4 g2%
Fiber0.1 g0%
Fat0.9 g1%
Cholesterol0.5 mg0%
Vitamin A22.8 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0.5 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)7.8 mcg4%
Calcium9.6 mg2%
Iron0.2 mg1%
Magnesium7.6 mg2%
Phosphorus17.5 mg3%
Sodium2.9 mg0%
Potassium16.7 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.
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