Is idli good for muscle gain?
Not for protein. It is fuel for training. One serving (2 idli) has 184 kcal and 6 g protein.
184kcal
6 gprotein
38 gcarbs
1 gfat
Why
- 3.4 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 184 kcal a serving is 7% of a 2,800 kcal bulking day, and 6 g is 4% of 140 g protein.
The portion to aim for
Even 4 idli gives 13 g protein (368 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 2 idli | 184 | 6 g |
| 3 idli | 276 | 9 g |
| 4 idli | 368 | 13 g |
More protein a serving in breakfast and snacks
- Moong dal chilla218 kcal · 12 g protein · 2 chilla
- Besan chilla239 kcal · 11 g protein · 2 chilla
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g
- Roasted chana snack111 kcal · 7 g protein · 1 handful · 30 g