How many calories does one Sweet Idli have?

One Sweet Idli ( 33 grams) gives 71 calories. Out of which carbohydrates comprise 45 calories, proteins account for 9 calories and remaining calories come from fat which is 16 calories.  One Sweet Idli provides about 3.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Sweet Idli recipe makes 15 idlis of 33 grams each.

71 calories for 1 Sweet Idli, How To Make Sweet Idli, Cholesterol 0 mg, Carbohydrates 11.3g, Protein 2.3g, Fat 1.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Sweet Idli, How To Make Sweet Idli.

See sweet idli recipe | jaggery coconut moong dal idli | sweet dal gur idli | with 30 amazing images.

sweet idli recipe is a South Indian Idli sweetened with jaggery. Learn how to make jaggery coconut moong dal idli.

Here’s an innovative twist to one of South India’s most traditional recipes! In this unique Sweet Idli recipe, the idli batter is layered with a pooran (mixture) of moong dal, coconut and jaggery flavoured mildly with cardamom powder. 

Dry roast yellow moong dal on a slow flame for 7 minutes, while stirring continuously. If you cook on medium to high flame the moong dal will give a burnt taste in sweet idlis.

Once steamed, this gives rise to soft, fluffy sweet idlis with a pleasantly-sweet stuffing. You can serve jaggery coconut moong dal idli as a tea-time snack, or as a sweet jodi for savoury idlis at breakfast time.

Pro tips for sweet idli recipe. 1. Grease the idli moulds with oil so that the idlis do not stick to the bottom. 2. Just before steaming, add 1/2 tsp fruit salt to the batter. Fruit salt provides a spongy, fluffy texture to the idli. Use neutral flavored fruit salt.  Add the fruit salt just before steaming, else the ildis might not turn fluffy. 3. Mix gently after adding the fruit salt. If you mix vigorously then your idlis will turn flat. 4. Use neutral (regular flavour) fruit salt. 

Serve sweet idlis with ghee.

Is Sweet Idli healthy? 

Yes for some and no for others.

Let's understand the Ingredients.

What's good.

Urad Dal (batter usage) : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal. 

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and helps to keep it moist.  Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

What's the problem?

Parboiled Rice (Ukda Chawal) : Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamine, riboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein consisting of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. However, parboiled rice is high in carbs and thus not recommended for weight watchers and diabetics. Read is white rice and parboiled rice good for you?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.

Can diabetics, heart patients and over weight individuals have Sweet idli  ?

No. Parboiled rice is high in carbs and thus not recommended for weight watchers and diabetics.

What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly.

What are the healthier Idli recipes?

See the healthiest idli options like dal and vegetable idli recipe, moong sprouts and palak idli recipe, green moong dal and vegetable idli recipe or barley idli which has no rice. Serve it with a healthy sambar or coconut chutney. Read which idlis and dosas are healthy?

sprouts and palak idli recipe | sprouts spinach idli | moong palak idli |

How to burn 47 calories that come from Sweet Idli?

Walking (6 kmph) = 14 mins

Running (11 kmph) = 5 mins

Cycling (30 kmph) = 6 mins       

Swimming (2 kmph) = 8 mins

Note: These values are approximate and calorie burning differs in each individual.