Breakfast and tiffin
Calories in Rava Idli
One rava idli has about 61 kcal, with 2.8 g of protein, 10 g of carbohydrate and 1 g of fat. The figure is from the Indian Nutrient Databank, for a recipe that divides a batter of 90 g of suji, 75 g of curd, chana dal, spinach and peanuts into 8 idlis. It counts no oil or ghee.
Nutrition in 1 rava idli
| Nutrient | 1 rava idli | 2 rava idlis |
|---|---|---|
| Energy | 61 kcal | 122 kcal |
| Protein | 2.8 g | 5.6 g |
| Carbohydrate (available) | 10 g | 20 g |
| Total fat | 1 g | 2 g |
| Dietary fibre | 1.7 g | 3.4 g |
| Sugars | 1 g | 2 g |
Of this energy, about 66% comes from carbohydrate, 15% from fat and 19% from protein.
1 rava idli is about 3% of the daily energy requirement of a sedentary adult man and 4% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
This number is tied to one recipe: 90 g of suji, 20 g of chana dal, 40 g of spinach, 10 g of peanuts and 75 g of curd, steamed as 8 idlis. The source does not define the size of the mould, so the serving is best read as one of those 8 portions, each holding about 11 g of suji. That is a modest idli. The instant-mix or restaurant rava idli is often larger and usually has cashew and a ghee tadka folded into it, neither of which is in this recipe. Compare the suji you used per idli with 11 g before trusting 61 kcal for your own.
Carbohydrate supplies 66% of the energy, protein 19% and fat 15%. The suji provides the starch. The curd, chana dal and peanuts lift the protein share above that of a rice idli, and the small amount of fat comes from the peanuts and curd, since nothing is fried. The spinach adds very little energy but accounts for some of the 1.7 g of fibre. This is a leaner rava idli than most, because the usual tadka of oil or ghee with mustard seeds and cashew has been left out.
What goes into one serving
The recipe INDB analysed makes 8 idlis. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 rava idli |
|---|---|---|
| Semolina (suji) | 90 g | 11 g |
| Bengal gram (chana) | 20 g | 2.5 g |
| Spinach | 40 g | 5 g |
| Peanuts (groundnut) | 10 g | 1 g |
| Curd | 75 g | 9.5 g |
What changes the number
- 01
Tadka mixed into the batter
Most home recipes fry mustard seeds, chana dal and cashew in oil or ghee and stir the lot into the suji. This recipe does not. A teaspoon of ghee for each idli would take it from 61 kcal to about 106 kcal, so the fat in the tadka can matter almost as much as the suji.
- 02
Size of the mould
Each idli here holds about 11 g of suji and 9.5 g of curd. A deeper mould or a thicker batter puts more suji in every piece, and the calories rise with it. Count the idlis your batch made and compare the suji per idli.
- 03
The curd that binds it
The batter is mixed with 75 g of curd across 8 idlis. Curd from full-cream milk adds a little more fat than curd from toned milk, though at 9.5 g an idli the difference is small. Its main contribution is protein, with a little calcium besides.
- 04
Nuts and vegetables in the mix
Peanuts are only 1 g per idli here. A generous handful of cashew in the batter adds fat quickly, while grated carrot, peas or more spinach add bulk and fibre for very little energy.
How rava idli compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Idli | 1 idli | 34 | 1.2 |
| Rava Idli | 1 rava idli | 61 | 2.8 |
| Besan Chilla | 1 besan chilla | 71 | 4.1 |
| Pesarattu | 1 pesarattu | 76 | 3.3 |
| Dhokla | 1 piece of dhokla | 87 | 5.4 |
| Jowar Dosa | 1 jowar dosa | 97 | 2.8 |
| Egg Bhurji | 1 bowl of egg bhurji | 130 | 7.7 |
| Plain Dosa | 1 plain dosa | 138 | 3.7 |
| Omelette | 1 omelette | 144 | 6.8 |
| Upma | 1 bowl of upma | 157 | 3.5 |
| Semiya Upma | 1 bowl of semiya upma | 158 | 3.3 |
| Poha | 1 bowl of poha | 161 | 3.3 |
| Rava Dosa | 1 rava dosa | 167 | 5.4 |
| Uttapam | 1 uttapam | 174 | 4.2 |
| Oats Porridge | 1 bowl of oats porridge | 290 | 10.3 |
| Cornflakes With Milk | 1 bowl of cornflakes with milk | 326 | 10 |
| Meetha Dalia | 1 bowl of meetha dalia | 329 | 10.6 |
| Puttu | 1 puttu | 344 | 5.3 |
| Masala Dosa | 1 masala dosa | 345 | 6.9 |
| Vegetable Upma | 1 plate of vegetable upma | 345 | 11.1 |
| Namkeen Dalia | 1 plate of namkeen dalia | 346 | 9.7 |
| Stuffed Moong Dal Chilla | 1 stuffed moong dal chilla | 352 | 15.9 |
In a meal and in a day
Three rava idlis come to 183 kcal and 8.4 g of protein; two come to 122 kcal and 5.6 g. One idli is about 3% of a sedentary man's daily energy requirement and 4% of a woman's, so a plate of three is still a light breakfast. Because the batter already contains curd, dal and a leafy vegetable, it is a more rounded item than a rice idli, but the protein remains modest. Sambar or a bowl of curd alongside does more for fullness than a fourth idli would.
Ways to keep it lighter
- Dry-roast the suji and leave out the ghee tadka, as this recipe does.
- If a tadka is wanted, measure one teaspoon of oil for the whole batch of batter.
- Fold in extra spinach, grated carrot or peas so each idli carries more vegetable for the same suji.
- Serve with sambar or a thin tomato chutney, and keep coconut chutney to a spoonful.
Before you rely on the number
Suji is milled from wheat, so a rava idli contains gluten and is a refined-grain food, unlike an idli made from a millet or whole-dal batter. The 61 kcal also assumes no added fat. A version with ghee and cashew can be considerably higher, and packaged mixes vary from one to the next, so read the ingredient list and the label before relying on this figure.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Rava Idli: common questions
How many calories are in 2 rava idlis?
Two rava idlis from this recipe have about 122 kcal, with 5.6 g of protein, 20 g of carbohydrate and 2 g of fat. That assumes idlis holding about 11 g of suji each and no ghee or oil in the batter. Larger idlis, or ones with a cashew and ghee tadka, will come out higher.
Does rava idli have more calories than a rice idli?
In this set of recipes, yes: 61 kcal against 34 kcal for a plain idli. The rava idli holds a little more grain and also has curd, chana dal and peanuts in the batter. It brings more protein too, 2.8 g against 1.2 g, so the extra energy comes with something useful.
How much protein is in a rava idli?
About 2.8 g per idli and 8.4 g in three. Protein supplies 19% of the energy, helped by the curd and chana dal in the batter. That is a good share for a cereal breakfast, but three idlis still give a small amount in absolute terms.
Is rava idli good for weight loss?
At 61 kcal an idli with only 1 g of fat, it is a light choice, provided the batter is made without a ghee tadka and the chutney is kept in check. It is steamed, moderately filling and easy to portion. Whether weight changes depends on total intake over days and weeks, which one breakfast cannot settle.
The recipe, the ingredients and related reading
Wheat (whole, suji and dalia): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Bengal gram (chana): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Spinach: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Peanuts (groundnut): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Indian breakfast for weight loss: what to change and what to keep
The portion-by-portion answer, in the NNWA journal.
High Protein Indian Vegetarian Breakfast: Reaching 20 g Before 10 a.m.
The portion-by-portion answer, in the NNWA journal.
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