Masala idli

Breakfast

Item Rating: 69/100

1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		12.8 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		800.0 mg	34%
Total Carbohydrates		64.0 g	23%
	Dietary Fiber	6.4 g	22%
	Sugars	4.8 g
protein		9.6 g	19%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		3.2 mg	17%
Potassium		320.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 115 cal (28.1%)

Protein: 38 cal (9.4%)

Carbs: 256 cal (62.5%)

About Masala idli

Masala Idli is a flavorful variation of the traditional South Indian idli, a steamed rice and lentil cake. Originating from Indian cuisine, this dish involves cubing idlis and sautéing them with aromatic spices, onions, tomatoes, and sometimes vegetables like peas or carrots. Masala idli retains the nutritional value of its base ingredients: rice and urad dal (black gram). One serving of masala idli is a good source of complex carbohydrates, moderate protein, and minimal fat. Additionally, the inclusion of spices like turmeric and vegetables enhances its nutrient profile with vitamins (A, C, folate) and antioxidants. It is commonly eaten as a breakfast or snack, offering a balanced mix of energy and essential nutrients.

Health Benefits

• Good source of fiber and protein from urad dal, promoting digestive health and muscle repair.
• Rich in antioxidants from spices like turmeric, which contains curcumin known for its anti-inflammatory properties.
• Provides essential vitamins like folate and vitamin C when vegetables are added, which support immune function and cell growth.

Dietary Considerations

Allergens: Contains urad dal, rice

Suitable for: Vegetarian, gluten-free (if ingredients are not contaminated)

Not suitable for: Low-carb, low-potassium (due to dal)

Selection and Storage

Store prepared masala idli in an airtight container in the refrigerator for up to 1 day. Reheat gently on a stovetop to maintain texture.

Common Questions About Masala idli Nutrition

Is Masala Idli high in protein?

Masala Idli is moderately low in protein, with an average serving (4 medium pieces) containing around 5-6 grams of protein, depending on the ingredients. The primary source of protein comes from the lentils in the idli batter, which can be supplemented with additional plant or animal protein options if needed.

Can I eat Masala Idli on a keto or low-carb diet?

Masala Idli is not suitable for a keto or low-carb diet as it is made from a rice and lentil batter, which is rich in carbohydrates. A typical serving of 4 pieces has around 40-45 grams of carbohydrates. If you’re following these diets, consider making a cauliflower or almond flour version as a low-carb alternative.

What are the health benefits and concerns of eating Masala Idli?

Masala Idli is a nutritious dish when eaten in moderation. It is a good source of carbohydrates for energy, is low in fat, and provides B-vitamins and iron from the lentils. However, it is high in calories (typically 150-180 calories per 4 pieces) and may not be suitable for people seeking low-carb or calorie-restricted diets without portion control.

What is the recommended portion size for eating Masala Idli?

A typical portion size is 4 medium-sized pieces, which provides around 150-180 calories and is ideal for a light breakfast or snack. Pairing it with sambar and a small amount of chutney can add flavor and nutritional value. Adjust portion size based on your calorie needs and activity level.

How does Masala Idli compare to plain idli in terms of nutrition?

Masala Idli is slightly higher in calories and fat compared to plain idli due to the addition of tempering ingredients like oil, mustard seeds, and spices. While plain idli provides a neutral base (30-40 calories per piece), Masala Idli adds more flavor and micronutrients but should be enjoyed in moderation if calorie-conscious.

Data Sources & Scientific References