Protein in Idli Per 100g

Idli - When it comes to Indian breakfast, idli is a timeless classic. Soft, fluffy, and incredibly versatile, idli has been a staple in South Indian households for centuries. 

But did you know that this humble dish is also a nutritional powerhouse? Specifically, let’s talk about idli protein per 100g a topic that’s gaining traction among health-conscious Indians.

Whether you’re a fitness enthusiast, a busy parent, or someone simply looking to eat healthier, understanding the protein content in idli can help you make better dietary choices.

In this blog, we’ll dive deep into the protein content of idli, its health benefits, and why it deserves a permanent spot on your plate.

We’ll also explore how you can boost its protein content, compare it to other protein-rich foods, and share some delicious idli recipes to keep your meals exciting. Let’s get started!

What is Idli? 

Idli is a traditional South Indian dish made from a fermented batter of rice and urad dal (black gram).

It’s steamed to perfection, resulting in a soft, spongy texture that’s easy to digest and incredibly satisfying. Idli is often served with coconut chutney, sambar, or a variety of other accompaniments.

What makes idli so special is its simplicity and nutritional profile. It’s low in calories, gluten-free, and packed with essential nutrients.

But the star of the show here is its protein content. While idli is primarily known as a carbohydrate-rich food, the fermentation process and the inclusion of urad dal give it a decent protein punch.

Idli Protein Per 100g

Let’s get to the heart of the matter how much protein does idli contain?

On average, Idli contains 3-4g of protein per 100g, making it a healthy, plant-based protein source for a balanced Indian diet. Perfect for vegetarians.

This might not seem like a lot at first glance, but when you consider that idli is often eaten in multiples (2-3 idlis per serving), the protein content adds up. 

For example, a serving of 3 idlis (approximately 150g) can provide around 6-8 grams of protein.

Here’s a quick nutritional breakdown of idli per 100g:

• Calories: 39 kcal

• Carbohydrates: 7.5g

• Protein: 3-4g

• Fat: 0.5g

• Fiber: 1g

While idli is not a high-protein food compared to eggs or chicken, it’s a great source of plant-based protein, especially for vegetarians and vegans.

Plus, the fermentation process enhances its digestibility and nutrient absorption, making it a healthy choice for all age groups.

Why Protein in Idli Matters for Indians?

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall health. Unfortunately, many Indians struggle to meet their daily protein requirements.

According to a survey by the Indian Market Research Bureau (IMRB), 73% of Indians are protein-deficient, with vegetarians being at a higher risk due to limited protein sources in their diet.

This is where idli comes in. As a plant-based protein source, idli can help bridge the protein gap, especially for vegetarians. It’s also a great option for:

• Kids: Supports growth and development.

• Elderly: Helps maintain muscle mass and strength.

• Fitness Enthusiasts: Aids in muscle recovery and repair.

• Busy Professionals: Provides sustained energy throughout the day.

By incorporating idli into your diet, you’re not just enjoying a delicious meal you’re also giving your body the protein it needs to function optimally.

How to Boost the Protein Content in Idli?

While idli is already a good source of protein, there are several ways to make it even more protein-rich.

Here are some easy hacks:

🌟 Add Lentils and Legumes

Incorporate protein-rich ingredients like moong dal, chana dal, or masoor dal into the idli batter.

These lentils not only increase the protein content but also add a unique flavor and texture.

🌟 Use Multigrain Flour

Replace a portion of the rice with multigrain flour or oats. This not only boosts the protein content but also adds fiber and other essential nutrients.

🌟 Add Vegetables

Vegetables like spinach, carrots, and beetroot are not just rich in vitamins and minerals they also contain small amounts of protein. Adding them to your idli batter can enhance its nutritional value.

🌟 Serve with Protein-Rich Sides

Pair your idli with protein-rich accompaniments like peanut chutney, sambar made with toor dal, or a side of sprouts.

🌟 Experiment with Quinoa or Ragi

Quinoa and ragi (finger millet) are excellent sources of protein. Try making idli with quinoa or ragi flour for a protein-packed twist.

Idli vs. Other Protein-Rich Foods

To put things into perspective, let’s compare the protein content of idli with other popular protein sources:

Food Item	Protein per 100g
Idli	3-4g
Boiled Egg	13g
Chicken Breast	31g
Paneer	18g
Soybean	36g
Lentils (Cooked)	9g

As you can see, idli doesn’t compete with high-protein foods like chicken or soybeans.

 However, it’s a great addition to a balanced diet, especially when combined with other protein sources. For vegetarians, idli can be a valuable part of a protein-rich meal plan.

Delicious Protein-Packed Idli Recipes to Try

Ready to put your knowledge into action? Here are three protein-rich idli recipes to try at home:

✔️ Moong Dal Idli

• Ingredients: Moong dal, urad dal, rice, salt.

• Method: Soak moong dal, urad dal, and rice separately for 4-6 hours. Grind them into a smooth batter, ferment overnight, and steam.

✔️Ragi Idli

• Ingredients: Ragi flour, urad dal, rice, salt.

• Method: Mix ragi flour with the traditional idli batter, ferment, and steam.

✔️ Quinoa Idli

• Ingredients: Quinoa, urad dal, rice, salt.

• Method: Replace a portion of rice with quinoa, grind into a batter, ferment, and steam.

These recipes are not just nutritious but also incredibly delicious. Give them a try and enjoy the benefits of protein-rich idlis!

Conclusion

Idli is more than just a breakfast staple it’s a versatile, nutritious, and protein-rich food that deserves a place in every Indian kitchen.

With 3-4 grams of protein per 100g, idli can help you meet your daily protein needs, especially when paired with other protein sources.

Whether you’re looking to improve your health, build muscle, or simply enjoy a delicious meal, idli is a fantastic choice.

So, the next time you sit down for breakfast, remember that you’re not just eating idli you’re fueling your body with the nutrients it needs to thrive.