Idli — 3 medium idlis
Illustrative image (AI-generated)

Idli

इडली · ఇడ్లి

Also called: idly, iddli, idlis

Steamed fermented rice and urad dal cake. South Indian staple breakfast. Fermentation slightly lowers GI and improves digestibility.

69
GI · Medium GI
0Low (55)Med (69)110+
69
Glycemic Index
Measured in India
14
Glycemic Load
120g
Serving Size
150
Calories
Per serving: 3 medium idlis

Calories & Nutrition: Idli (3 medium idlis)

30g
Carbs
0.5g
Sugars
1.5g
Fiber
4g
Protein
0.5g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

BreakfastSouth IndianTamilAndhraKeralaTelanganavegan

Tips to Manage Blood Sugar

Ragi idlis (mix ragi flour into batter) significantly lower the GI. Pair with sambar instead of chutney for added protein and fiber.

Idli and blood sugar: common questions

Answers per serving (3 medium idlis).

In English

What is the glycemic index of Idli?

Idli has a glycemic index of 69, which is classified as Medium GI.

Does Idli increase blood sugar?

Idli has a medium glycemic index (69), so it raises blood sugar moderately. It is best eaten in small portions, paired with protein or fiber, if you are watching your blood sugar.

Is Idli good for sugar patients (diabetics)?

Idli has a medium GI (69). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.

What is the glycemic load of Idli?

Idli has a glycemic load of 14 per serving (3 medium idlis).

Hindi mein

Idli ka sugar (GI) kitna hota hai?

Idli ka glycemic index (GI) 69 hai, jo madhyam (medium) mana jata hai. Ek serving (3 medium idlis) ka glycemic load (GL) 14 hai, aur isme lagbhag 0.5g sugar aur 30g carbohydrate hota hai.

Kya idli khane se sugar badhti hai?

Haan, thoda. Idli ka GI 69 hai, isliye yeh blood sugar ko madhyam gati se badhata hai. Chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.

Kya sugar ke mareez idli kha sakte hain?

Haan, lekin thodi matra mein. Idli ko protein ya fiber wale khane ke saath khayein taaki sugar dheere badhe.

Idli mein kitni calorie hoti hai?

Ek serving (3 medium idlis) idli mein lagbhag 150 calorie hoti hain, saath mein 30g carbohydrate, 4g protein aur 1.5g fiber.

GI Source: PMC Studies on South Indian Foods · How we source GI data

Compare side by side

Idli vs Dosa: which is better?

Lower-GI Alternatives

Try these instead for better blood sugar control

Ragi Dosa — 1 large ragi dosaGI 50· Low

Ragi Dosa

रागी दोसा · రాగి దోస

Dosa made with ragi (finger millet) flour instead of rice. Significantly lower GI than regular dosa with added calcium and iron benefits.

South IndianAndhraTamil+1
GL 11145 kcal1 large ragi dosa
Pesarattu (Green Gram Dosa) — 1 large pesarattuGI 38· Low

Pesarattu (Green Gram Dosa)

पेसरट्टू · పెసరట్టు

Andhra specialty dosa made from whole green gram. One of the best breakfast options for diabetics — high protein, low GI.

AndhraSouth IndianTelangana
GL 7140 kcal1 large pesarattu