Idly (Steamed Rice Cake)
High GI
GL 19.2 per typical piece (120 g) · GL 16 per 100 g
- Low fat content
- Moderate glycemic load
Idly (Steamed Rice Cake) has a glycemic index of 70 (High). One typical piece (120 g) adds a glycemic load of 19.2.
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 9 per 100 g Moong dal chilla provides a significant reduction in both GI (35 vs 70) and GL (9 vs 16), offering a protein-rich, savory alternative that fits the same meal context as idly.
Mung bean pancake (savory) - GL 10 per 100 g Quinoa idli maintains the familiar texture and format of traditional idly while lowering the GI to 45 and GL to 10, resulting in a much slower blood sugar response.
Fermented steamed cake (quinoa and lentils) - GL 9 per 100 g Oat idli is a fiber-rich alternative that lowers the GI to 45 and GL to 9, helping to stabilize blood glucose levels compared to rice-based idly.
Oats and lentil idli (steamed cake) - GL 1 per 100 g Cauliflower rice is an excellent low-glycemic substitute (GI 10, GL 1) for those looking to drastically reduce the carbohydrate load of their meal while keeping a similar base texture.
Finely chopped cauliflower (cauliflower rice)
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Idly (Steamed Rice Cake) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 110 kcal |
| Carbohydrates | 23 g |
| Sugars (Total) | 0.2 g |
| Natural | 0.2 g |
| Added | 0 g |
| Fiber | 1.2 g |
| Soluble | 0.4 g |
| Insoluble | 0.8 g |
| Protein | 2.5 g |
| Fat | 0.3 g |
| Saturated | 0.1 g |
| Unsaturated | 0.2 g |
| Sodium | 120 mg |
Processing Level
Why this score?
- Low fat content
- Fermented for improved digestibility
- Moderate glycemic load
- Low fiber content
- Refined rice base
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Idly (Steamed Rice Cake)?
Idly (Steamed Rice Cake) has a glycemic index of 70 (High). One typical piece (120 g) has a glycemic load of 19.2; per 100 g the glycemic load is 16.
Is Idly (Steamed Rice Cake) good for people with insulin resistance?
Idly (Steamed Rice Cake) has a high glycemic index (70) and raises blood sugar quickly. A lower-load alternative is Mung bean pancake (savory).
How does Idly (Steamed Rice Cake) affect blood sugar?
Idly (Steamed Rice Cake) has a glycemic load of 16 per 100g, which indicates a moderate impact on blood sugar levels.
Check Idly (Steamed Rice Cake) in the Logi app, with your portion.
