26/03/2018
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Nutrition Facts of Idli
Idli are small, disk-shaped cakes.
Idli, also known as iddly, is a steamed cake made from rice and black lentils originating from Southern India. Idlis are made in a specialized mold and eaten with chutney, vegetable stew or other flavorful toppings for breakfast or as a snack. These small treats are good for you and, as a bonus, convenient for those on the go. To make your diet a bit healthier, swap a donut or muffin for an idli.
Ingredients and Tips
Idli are made from cooked white rice, black lentils and a pinch of salt. No oil is required, as the steaming process prevents the batter from sticking to the mold. To eliminate most of the sodium, skip the salt at the cost of flavor. For more fiber, use brown rice instead of white -- brown rice does create a grainier texture and turns idlis tan rather than their usual white color. One idli is one serving and weighs about 0.75 ounce, though with their low-caloric content, average diets easily accommodate a helping of two.
Calories, Fat, Sodium and Cholesterol
Each idli contains just 39 calories, which is a minimal amount in comparison to a healthy 2,000-calorie daily diet. Idlis contain no fat, no saturated fat and no cholesterol. Consuming less than 16 grams of saturated fat and 300 milligrams of cholesterol lessens your risk of cardiovascular disease and stroke. From the salt, each idli does contain about 65 milligrams of sodium. MayoClinic.com recommends no more than 2,300 milligrams per day to prevent high blood pressure.
Protein, Fiber and Carbohydrates
In a single idli, you consume 2 grams of protein, 2 grams of dietary fiber and 8 grams of carbohydrates. For a light snack, that is a notable amount of protein and fiber with minimal carbohydrates. Healthy adults need 50 grams of protein and 225 grams of carbohydrates daily. Adequate protein facilitates muscle repair, and carbohydrates provide energy. Fiber promotes healthy digestion and bulks stool -- men need between 28 and 34 grams of fiber and women between 22 and 28 grams daily.
Vitamins and Minerals
One idli contains 1 milligram of iron, and trace amounts of calcium, folate, potassium and vitamin A. The iron is mostly from the black lentils, with about 25 percent of it from the rice. Iron keeps your blood oxygenated and is crucial for any diet. Men need 8 milligrams daily and women 18 milligrams
