Nutritional Facts of Veg Stufffed Idlis, Calories in Veg Stufffed Idlis

by Tarla Dalal
This calorie page has been viewed 5626 times

How many calories does one Veg Stufffed Idlis have?

One Veg Stuffed Idlis gives 37 calories. Out of which carbohydrates comprise 27 calories, proteins account for 6 calories and remaining calories come from fat which is 4 calories.  One Veg Stuffed Idlis provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Veg Stufffed Idlis recipeA delicious snack that combines the sumptuousness of idlis with the great taste and goodness of mixed veggies. The idli batter for this recipe is relatively easy to make, as you just need to soak and blend all the ingredients together and ferment.

Is Veg Stuffed Idlis healthy?

Yes and No, it depends who is eating it. Idli is made up of rice semolina, poha, urad dal, chopped mixed vegetables and spices. 

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.

Mixed Vegetables : You get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas.  

What's the problem?

Poha ( Beaten rice) : Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and  further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source  of diabetic food. Read is poha healthy?

Rice Semolina : This is a refinded product.  

Can healthy individuals have Veg Stuffed Idli?

One Vegetable Stuffed Idli has only 37 calories. Great for weight loss, and an ideal fermetned food. Forms a perfect low calorie Breakfast recipe and a snack enjoyed all over the country. So you are better off snacking on an idli than eating any form of processed foods. Note that adding vegetables reduces the carbohydrate load of rice in the recipe which is good.

Vegetable stuffed Idli is a perfect combination of urad dal and rice semolina which make it a complete protein. It additionally is without gluten, so if you need to go gluten free, Vegetable Idli would be the best option for you. It is also a low calorie recipe, thus making it a good option for people on weight loss.

Can diabetics, heart patients and over weight individuals have Veg stuffed idlis ?

Veg stuffed Idli is a moderate Glycemic Index (GI) recipe and since it is fermented it is pre digested by micro organisms, thus prove not a very happy food for diabetics. Note that adding vegetables reduces the carbohydrate load of rice in the recipe which is good. So diabetics can have a few of these idlis. But we have a idli recipe which does not use par boiled rice and 100% safe for diabetics. Try the green moog dal and vegetable idli.

How to burn 37 calories that come from Veg Stuffed Idlis?

Walking (6 kmph) = 11 mins

Running (11 kmph) = 4 mins

Cycling (30 kmph) = 5 mins       

Swimming (2 kmph) = 6 mins

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

Value per idli% Daily Values
Energy37 cal2%
Protein1.4 g3%
Carbohydrates6.7 g2%
Fiber0.5 g2%
Fat0.5 g1%
Cholesterol0 mg0%
Vitamin A19.1 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C0.7 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.5 mcg2%
Calcium5.9 mg1%
Iron0.4 mg2%
Magnesium4.7 mg1%
Phosphorus23 mg4%
Sodium2.9 mg0%
Potassium27.7 mg1%
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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