Idli glycemic index
Idli has a glycemic index of 77, which is high. A 100 g serving (2 idlis) has a glycemic load of 15 (medium).
Also known as: rice idli, idly
- Serving100 g
- Available carbs19 g
- Fiber5.8 g
- Sugars1.9 g
- Protein6.4 g
- Calories128 kcal
Serving: 2 idlis.
What to know
Idli, steamed fermented rice and lentil cakes, tested high GI. Serving them with sambar (lentil stew) and chutneys adds protein and fiber to the meal.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 9.6 g | 7 | Low |
| 100 g | 19 g | 15 | Medium |
| 200 g · double serving | 38 g | 30 | High |
What the studies found
The value of 77 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results range from 60 to 85. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 60 · India 1998
- 77 · India 1998
- 85 · India 2018
Idli compared with other dishes
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Frequently asked questions
Is idli low glycemic?
No. With a GI of 77, idli is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of idli?
A 100 g serving (2 idlis) has a glycemic load of 15, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat idli?
With a GI of 77 and a medium glycemic load per serving, idli can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in idli?
A 100 g serving has about 25 g of total carbohydrate, including 5.8 g of fiber, leaving 19.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 25 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (100 g) | |
|---|---|---|
| Calories | 128 kcal | 128 kcal |
| Carbohydrates | 25 g | 25 g |
| Available carbs | 19 g | 19 g |
| Fiber | 5.8 g | 5.8 g |
| Sugars | 1.9 g | 1.9 g |
| Protein | 6.4 g | 6.4 g |
| Fat | 0.4 g | 0.4 g |
Source: USDA FoodData Central, Idli (FNDDS, FDC 2708346). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.