Teardown
Where they sit
The verdict
Steamed and fermented, which is good. But three idli carry more than their reputation suggests, and the chutney is a quarter of the plate.
Per 3 idli + 1 katori sambar + chutney. Estimates.
Steamed rather than fried, and fermentation helps digestibility — but three idli come from roughly 73 g of dry rice and dal, which is more than most people assume.
Computed from IFCT A015 rice 55 g + B003 black gram dal 18 g, dry batter weight
Where the damage isToor dal and vegetables. Protein and fibre in one bowl, and the best thing on the tray.
Computed from IFCT B021 red gram dal 25 g + G017 onion 25 g + D074 tomato 25 g + oil 5 g
Worth eatingIFCT puts fresh coconut kernel at 41% fat. Two spoons is 117 calories, refills are free, and nobody counts them.
Computed from IFCT H007 fresh coconut kernel 22 g + tempering oil 3 g
Where the damage isOrdered by what you give up.
The chutney is the surprise. A second and third helping adds more than a fourth idli would.
Taste cost: None
More protein and fibre, fewer refined carbohydrates, and sambar refills are usually free too.
Taste cost: None
More fibre and protein. Different texture, but this one survives the swap better than most.
Taste cost: Moderate
Questions about what is in a dish, where its calories sit, or how much activity burns. Not medical questions — those need someone who can see your history.
General information about food. Not medical or dietary advice. Nothing here is stored.