1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
320.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 56.0 g | 20% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80.0 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 160.0 mg | 3% | |
* 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
Source of Calories
About Rava idly
Rava Idly, a popular South Indian dish, is a savory steamed cake made from semolina (rava/sooji), yogurt, and leavening agents such as baking soda. Originating in Karnataka, India, it is a quick alternative to traditional rice-based idlies. Rava Idly is light, fluffy, and mildly spiced with a tempering of mustard seeds, curry leaves, ginger, and green chilies. Nutritionally, it provides a moderate amount of carbohydrates for energy, around 27-32g per serving, along with 4-5g of protein. It’s low in fat if prepared with minimal oil and typically offers B-vitamins from semolina and probiotics from yogurt. The addition of vegetables boosts fiber, making this dish wholesome and filling.
Health Benefits
- Provides quick energy due to semolina's carbohydrate content (about 27-32g per serving).
- Supports gut health through probiotics from yogurt used in the batter.
- Boosts dietary fiber intake when prepared with vegetables like carrots or peas.
- Contains B-vitamins such as folate and niacin from semolina, supporting metabolic function.
- Low in fat when prepared with minimal oil, making it heart-friendly.
Dietary Considerations
Selection and Storage
Rava Idly batter should be used fresh for best results but can be refrigerated for up to 1 day. Cooked idlies can be stored in an airtight container in the refrigerator for up to 2 days and reheated by steaming to retain their texture.
Common Questions About Rava idly Nutrition
What is the nutritional content of Rava Idly?
A single serving of Rava Idly (about 100g) typically contains around 170-200 calories, 4-5g of protein, 5-6g of fat, and 25-30g of carbohydrates. It is also a source of B-complex vitamins and some minerals like iron, depending on the specific ingredients used during preparation.
Can Rava Idly be included in a keto or low-carb diet?
Rava Idly is not suitable for a keto diet as it is primarily made from semolina, which is high in carbohydrates (around 25-30g per serving). It may also not align with a strict low-carb diet but can be consumed in smaller portions if carbohydrate intake is moderately restricted.
What are the health benefits or concerns of eating Rava Idly?
Rava Idly is a light and steamed dish, making it easier to digest and lower in fat compared to fried foods. However, its high carbohydrate content may not suit individuals managing diabetes or those on low-carb diets. Using whole-grain semolina or adding vegetables can improve its nutrient profile.
What is the recommended portion size for Rava Idly?
A standard serving size for Rava Idly is 2-3 idlis (approximately 150-200g). Pairing it with a protein-rich side like sambar or chutney can help balance the meal and improve its nutritional value.
How does Rava Idly compare to regular rice idly?
Rava Idly is quicker to prepare since it uses semolina and doesn't require fermentation like rice idly. However, rice idly is lower in calories (around 39 per idly) and carbohydrates, making it a lighter option. The choice depends on dietary needs and preparation preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
