How many calories are in 2 idli?

About 122 calories and 3.8 g protein for two medium idli, without sambar or chutney.

How many calories are in idli with sambar?

Four medium idli with a cup of sambar is about 390 calories and 14.3 g protein.

Vekesthetics

Idli calories and protein

Per idli, per plate with sambar and chutney, and how to add protein. இட்லி கலோரி, புரோட்டீன்.

Updated 19 October 2026

Short answer

One medium idli (about 40-45 g) has about 61 calories and 1.9 g of protein.

இட்லி கலோரி: ஒரு நடுத்தர இட்லியில் (சுமார் 40-45 கிராம்) சுமார் 61 கலோரி, 1.9 கிராம் புரோட்டீன் உள்ளது.

Calories in 1, 2, 3 and 4 idli

Idli	Calories (kcal)	Protein (g)
1 idli	61	1.9
2 idli	122	3.8
3 idli	183	5.7
4 idli	244	7.6
1 podi idli (about 50 g, with 4 g podi and 1 tsp ghee or gingelly oil)	110	2.7

Source: the Veke AI food table (coach.vekesthetics.app/foods), worked out from IFCT 2017 (ICMR-NIN, Hyderabad) and USDA FoodData Central values for typical Tamil home recipes. All numbers are approximate: size, oil and portion change them.

Idli with sambar and chutney (a full plate)

Plate	Calories (kcal)	Protein (g)
4 idli + 1 cup sambar (240 ml)	390	14.3
4 idli + 2 tbsp coconut chutney	331	9.3
4 idli + 1 cup sambar + 2 tbsp coconut chutney	477	16.0
4 idli + 1 cup sambar + 2 tbsp tomato chutney	426	14.8

Coconut chutney adds more than tomato chutney (87 against 36 kcal for 2 tbsp). Sambar adds protein from the dal (6.7 g a cup).

Idli against other tiffin

Food (one portion)	Calories (kcal)	Protein (g)
Idli, medium	61	1.9
Plain dosa, medium, 1 tsp oil	148	3.5
Ghee roast, large	246	4.6
Masala dosa, medium	243	4.8
Ven pongal, cup	218	6.4
Rava upma, cup	191	5.1
Parotta (45 g maida, 2 tsp oil)	254	4.6
Chapati, medium	118	3.2

Is idli good for weight loss?

Idli is low in calories per piece and easy to count, so it fits a fat-loss plan well. What decides fat loss is your total calories for the day, not one food. Two things usually change the number more than the idli itself: how many you eat, and what goes on top (ghee, podi with oil, coconut chutney).

To find your own daily calorie target, use the free calorie calculator.

எடை குறைக்க இட்லி சாப்பிடலாமா? ஆம், ஒரு இட்லியில் கலோரி குறைவு. ஆனால் எடை குறைவது அந்த நாளின் மொத்த கலோரியைப் பொறுத்தது. எத்தனை இட்லி, மேலே என்ன (நெய், பொடி, தேங்காய் சட்னி) என்பதுதான் கணக்கை மாற்றும்.

How to get more protein with idli

Idli is mostly rice and urad dal, so it is low in protein (about 3 g of protein per 100 calories). Simple ways to add protein to an idli breakfast:

Add	Calories (kcal)	Protein (g)
2 boiled eggs	148	13.4
1 cup pachai payaru sundal (40 g dry)	161	9.2
1 cup curd	122	6.9
1 glass double toned milk (200 ml)	96	6.8
An extra cup of sambar	146	6.7

Example: 4 idli + 1 cup sambar + 2 boiled eggs is about 538 kcal and 27.7 g protein. More ideas: high-protein Tamil foods.

Questions

How many calories are in 2 idli?: About 122 calories and 3.8 g protein for two medium idli, without sambar or chutney.
How many calories are in idli with sambar?: Four medium idli with a cup of sambar is about 390 calories and 14.3 g protein.
How much protein is in one idli?: About 1.9 g in a medium idli.

Find your daily calories and protein in 2 minutes

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