Idli Vs Dhokla: Which Steamed Food Item Is Healthier?

Updated:Jul 27, 2025

Idli and dhokla are two steamed favourites that have earned a permanent spot on Indian breakfast tables. Both items are light, fluffy, and are considered “healthy”. But is one better than the other nutritionally? Here is a breakdown of their ingredients, cooking methods, and health benefits to settle the debate on which steamed snack truly deserves the wellness crown.

Idli Vs Dhokla: Which Steamed Food Item Is Healthier?

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Fermented foods have always been praised for their lightness and digestibility, and in India, idlis and dhoklas are two timeless examples. While idlis come from the South and dhoklas from the West, both have their fans across the country. Both idlis and dhoklas are soft, comforting, and often recommended as healthy breakfast choices. But if you look closer at their ingredients, calorie counts, and nutritional benefits, one is actually healthier than the other. If you want to know which one you should opt for, read below.

Fermentation Benefits

Both idli and dhokla are fermented food items, which makes them healthy. Fermentation not only gives these snacks their signature tang but also helps in digestion and has gut-friendly properties. Idli batter, made with rice and urad dal, ferments naturally overnight, introducing probiotics. Dhokla, on the other hand, is made using a quicker fermentation process with curd and an instant leavening agent like Eno or baking soda. While both contribute to better gut health, idlis’ traditional fermentation process offers a slight edge in probiotic diversity.

Protein, Carbs, and Calories

Idlis and dhoklas are both rich in macronutrients. Dhokla, made with besan, is higher in protein and fibre, which helps to keep you full and manage hunger pangs. Idli, on the other hand, is rice-based, rich in carbs but has lower calories per serving. A single idli contains about 35-40 calories, while a piece of dhokla has around 50 calories, depending on tempering and portion size. Those who want a light snack can prefer idli, while dhokla is a better option for people looking to stay fuller for longer.

Also Read: How To Make Dhokla In A Cooker? Follow This Step-Wise Guide

Digestibility And Health Impact

Idli’s soft texture and minimal oil make it a favourite for people recovering from illness or who want a light snack. Idlis are easy on the stomach and pair well with protein-rich sides like sambar or chutney and make a balanced meal. Dhokla, on the other hand, is slightly denser due to besan. However, it still retains its status as a healthy option. But some recipes include sugar and tempering oil, which can add empty calories. Thus, choosing steamed, and less-tempered dhokla is a light and nutritious option.

Expert’s Verdict: Dhokla Or Idli?

Dr. Muskan Soni, Nutritionist and Dietician, explains:

“Dhokla and idlis are both healthy, as they are fermented. People who are monitoring their weight and blood sugar should opt for dhokla as it is protein-rich and has a low glycemic index. On the other hand, people looking for a heart-friendly and light snack have the best option in idli.”

Both snacks have their unique place in a balanced diet. The answer lies in choosing based on your health needs. You should opt for dhokla for protein and sugar control, and idli for lightness and heart health.