Nutritional Facts of Vegetable Idlis, Calories in Vegetable Idlis

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

One  Vegetable Idli gives 60 calories. Out of which carbohydrates comprise 44 calories, proteins account for 5 calories and remaining calories come from fat which is 12 calories.  One  vegetable Idli provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

60 calories for 1 Vegetable Idli, Cholesterol 0 mg, made up of parboiled rice, carrot, cabbage, onions and coconut milk. Carbohydrates 10.9g, Protein 1.3g, Fat 1.3g. 

See Vegetable Idli recipe  | vegetable idlis with coconut milk | healthy South Indian vegetable idlis | with 25 amazing images.

vegetable idlis are a perfect South Indian breakfast. Learn how to make vegetable idlis with coconut milk.

A colourful and tasty idli recipe that you will enjoy to the core! 

The batter for making Vegetable Idlis is different from the traditional idli batter, and is ground using coconut milk, which gives it a soothing flavour and soft texture too. 

This vegetable idli recipe  makes use of parboiled rice along with urad dal which is soaked along with vegetables in coconut milk.

Since the vegetables are added to the batter of vegetable idlis before fermenting, they become semi-soft and get cooked within the same time as the idlis without requiring any separate attention. 

Serve these delicious vegetable idlis with your favourite chutney and sambar. 

Pro tips for vegetable idlis. 1. Add coconut milk. This will help in blending and making the mixture smooth. 2. Blend in a mixer till it's really smooth. No grain of rice or urad dal should remain behind.  3. Steam in a steamer for 10 to 12 minutes or till the idlis are cooked. Make sure you steam the idlis on medium flame or else they will turn hard. 

Is Vegetable Idli healthy?

Yes and No, it depends who is eating it. Vegetable Idli is made up of par boiled rice, carrot, cabbage, onions and coconut milk.

Let's understand the ingredients.

What's good.

Carrots :  Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre. Read the 11 super benefiits of carrots and why to include in your daily diet.

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

Cabbage : 1/4 cup grated Cabbage used. Cabbage is low in cal, relieves constipation, good for diabetics. As Cabbage and other Cruciferous Vegetables are rich in Indoles they maintain Estrogen balances for women. Read the 10 amazing benefits of cabbage

What's the problem?

Parboiled Rice : 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.  

Can healthy individuals have Vegetable Idli?

One Vegetable Idli has only 60 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 Idli is a perfect combination of urad dal and rice 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.

Is vegetable idli safe for Diabetics?

Vegetable 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.


Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

vegetable idli is good for

1. Healthy Lifestyle 

2. Weight Gain

3. Diabetics (limited quantity)

4. Heart Patients

5. Kids


How to burn 73 calories that come from one Vegetable Idli?

Walking (6 kmph)     =         22  mins
Running (11 kmph)     =            7  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
Energy60 cal3%
Protein1.3 g2%
Carbohydrates10.9 g4%
Fiber0.6 g2%
Fat1.3 g2%
Cholesterol0 mg0%
Vitamin A54.1 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C2.2 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.9 mcg2%
Calcium8.6 mg1%
Iron0.3 mg1%
Magnesium11.9 mg3%
Phosphorus44.1 mg7%
Sodium3 mg0%
Potassium55.7 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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