iD Fresh Protein-Rich Idli Dosa Batter
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iD Fresh Protein-Rich Idli Dosa Batter is a ready-to-cook rice and urad dal batter with pea, soy and brown rice protein added. It scores CB1: middling on nutrition because the protein is real but the base is mostly rice and water, solid on ingredients thanks to a short list, and lowest on risk. A practical everyday batter for idlis and dosas.
Ingredients, decoded
6 listed- RO-Purified Water
- Rice
- Protein Blend
- Pea Protein Isolate
- Soy Protein Isolate
- Brown Rice Protein
- Urad Dal
- Rice Rava
- Iodised Salt and Fenugreek
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 177.4 kcal |
|---|---|
| Protein | 15.2 g |
| Carbohydrates | 28.4 g |
| Total sugars | 0 g |
| Added sugars | 0 g |
| Dietary fibre | 2.9 g |
| Total fat | 0.32 g |
| Saturated fat | 0.16 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 162.9 mg |
Think this score is wrong?
What to know about iD Fresh Protein-Rich Idli Dosa Batter
Idli batter with 15 g protein per 100 g
A 500 g pack of idli and dosa batter made from RO-purified water (52%), rice (27%) and a protein blend of pea protein isolate, soy protein isolate and brown rice protein (8.5%). Urad dal, rice rava, iodised salt and fenugreek follow, with no percentages declared. It is bought by people who want the usual South Indian staple with more protein in it.
Per 100 g the batter has 177 kcal, 15.24 g protein, 28.38 g carbohydrate, 2.9 g fibre and 0.32 g fat, with no sugar and no added sugar. The pack prints a serve as one idly of 50 g, which has about 89 kcal and 7.6 g protein, and one pack makes about 10 idlies.
The front says protein-rich, and the numbers back that up. The list is short and has no additives, though the protein comes from isolates rather than whole pulses alone. CleanPlate scores it CB1.
Why iD Fresh Protein-Rich Idli Dosa Batter scores CB1
Nutrition is a C on 15.24 g protein and 2.9 g fibre per 100 g. Ingredients are a B for a short, additive-free list, and risk is a 1 on 163 mg sodium and 0.16 g saturated fat.
Adequate nutrient density
- Protein
- 15.2 g
- Fibre
- 2.9 g
- Vitamins and minerals
- None declared
- Energy
- 177 kcal
01 Nutrition density: why C
Protein is 15.24 g per 100 g, about a third of the calories, and that carries the grade. Fibre is 2.9 g per 100 g. The largest protein contributor is the pea protein isolate, which is a refined protein, so the protein earns slightly less than the same amount from whole pulses.
No vitamins or minerals are declared, so nothing else lifts the grade. The base is mostly water and rice, so energy stays at 177 kcal per 100 g.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Good, few concerning additives
- Base
- RO-Purified Water
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why B
The list is short: water, rice, a protein blend, urad dal, rice rava, salt and fenugreek. No additives, sweeteners, dyes or hydrogenated fats appear, and no claim on the pack is hollow, so nothing costs ingredient points for label integrity.
What holds the grade back is that the added protein comes from isolates, and urad dal and rice rava carry no declared percentages.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Clean
- Added sugar
- 0 g
- Sodium
- 162.9 mg
- Saturated fat
- 0.16 g
- Trans fat
- 0 g
03 Load risk: why 1
Sodium is the only part that registers: 163 mg per 100 g, about 81 mg in one 50 g idly. Saturated fat is 0.16 g per 100 g, far below the 5 g high line.
Added sugar is 0 g and trans fat is 0 g, and no hydrogenated fat is listed, so the risk grade lands at the lowest level.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (15.2g per 100g)
- +Green flag: No added sugar
- +Green flag: No additives
Does iD Fresh Protein-Rich Idli Dosa Batter live up to its claims?
The protein, no soda and no preservatives claims hold. Two claims need care: pea flour on the front where the list names isolates, and no chemicals, which the list supports only in the sense of no additives.
- Product nameHolds
“Protein-Rich”
15.24 g protein per 100 g, about a third of the calories.
- On the packHolds
“15g protein in 2 idlies (100g)”
Two 50 g idlies are 100 g of batter, which gives 15.24 g protein.
- On the packBe careful
“Protein from soy, pea flour & brown rice”
The list names pea protein isolate, soy protein isolate and brown rice protein (8.5% together), which are refined proteins, not flours.
- On the packHolds
“No Soda”
No raising agent or baking soda is in the ingredient list.
- On the packBe careful
“No Chemicals”
No additives are listed, but the protein blend is made of refined isolates, so the claim is true only in the sense of no added chemicals.
What's in iD Fresh Protein-Rich Idli Dosa Batter?
Water, rice and a pea, soy and brown rice protein blend lead the list, with urad dal, rice rava, salt and fenugreek after. No additives are listed.
The ingredient list, read for you
Water (52%) and rice (27%) make up most of the batter, so it is mainly a rice base. The protein blend of pea, soy and brown rice protein is 8.5%, and it is what lifts the protein. Urad dal and rice rava give the usual idli texture, with iodised salt and fenugreek for seasoning. No percentages are declared for urad dal, rice rava, salt or fenugreek.
Ingredients to watch
- Protein isolatesWorth watching
Pea, soy and brown rice protein are refined isolates, 8.5% of the batter. They supply the protein, but they are not whole pulses.
- Rice baseWorth watching
Rice and water lead the list, so carbohydrate is 28.38 g per 100 g and fibre is only 2.9 g.
- ProteinFine
15.24 g per 100 g, 7.62 g in one 50 g idly.
- SodiumFine
162.91 mg per 100 g, about 81 mg in one idly.
- Sugar and fatFine
No sugar, 0.32 g fat and 0.16 g saturated fat per 100 g, with no trans fat.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
- No allergen statement is printed, although soy is in the ingredient list.
Who should eat iD Fresh Protein-Rich Idli Dosa Batter?
An everyday food for most adults, children and anyone watching weight or blood pressure, since one idly has about 89 kcal and 81 mg sodium.
- Most adultsEveryday
About 89 kcal and 7.6 g protein per idly, with 81 mg sodium.
- ChildrenEveryday
No sweetener, dye or hydrogenated fat, and 0 g sugar per 100 g.
- High blood pressureEveryday
Sodium is 163 mg per 100 g, so the sambar and chutney matter more.
- Weight managementEveryday
177 kcal per 100 g with 15.24 g protein and almost no fat.
Recipes with iD Fresh Protein-Rich Idli Dosa Batter
Beyond idlis and dosas, the batter works for thicker uttapams topped with vegetables, keeping 15.24 g protein per 100 g of batter.
Protein idlis with sambar
Steam the batter as idlis: two 50 g idlies give about 15 g protein, and sambar adds vegetables and pulses.
Plain or vegetable dosa
Spread thin on a hot tawa and add a little oil; the batter itself has just 0.32 g fat per 100 g.
Vegetable uttapam
Pour thicker and top with onion, tomato or grated carrot to add the fibre the batter lacks at 2.9 g per 100 g.
iD Fresh Protein-Rich Idli Dosa Batter: common questions
What is the CleanPlate score of iD Fresh Protein-Rich Idli Dosa Batter?
iD Fresh Protein-Rich Idli Dosa Batter is a ready-to-cook rice and urad dal batter with pea, soy and brown rice protein added. It scores CB1: middling on nutrition because the protein is real but the base is mostly rice and water, solid on ingredients thanks to a short list, and lowest on risk. A practical everyday batter for idlis and dosas. Nutrition C, ingredients B, load risk 1; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in iD Fresh Protein-Rich Idli Dosa Batter?
Per 100 g, iD Fresh Protein-Rich Idli Dosa Batter has 177 kcal, 15.2 g protein, 28.4 g carbohydrate, 0.32 g fat and 0.16 g saturated fat. One serve (1 idly, 50 g) has 89 kcal and 7.6 g protein.
What are the ingredients in iD Fresh Protein-Rich Idli Dosa Batter?
6 ingredients, in label order: RO-Purified Water, Rice, Protein Blend (Pea Protein Isolate, Soy Protein Isolate, Brown Rice Protein), Urad Dal, Rice Rava, Iodised Salt and Fenugreek.
Does iD Fresh Protein-Rich Idli Dosa Batter live up to its claims?
5 claims checked: 3 hold, 2 need care. "Protein from soy, pea flour & brown rice" needs care: The list names pea protein isolate, soy protein isolate and brown rice protein (8.5% together), which are refined proteins, not flours. "No Chemicals" needs care: No additives are listed, but the protein blend is made of refined isolates, so the claim is true only in the sense of no added chemicals.
Who should limit iD Fresh Protein-Rich Idli Dosa Batter?
Most adults: everyday. About 89 kcal and 7.6 g protein per idly, with 81 mg sodium. Children: everyday. No sweetener, dye or hydrogenated fat, and 0 g sugar per 100 g. High blood pressure: everyday. Sodium is 163 mg per 100 g, so the sambar and chutney matter more.
How much sugar, salt and saturated fat does iD Fresh Protein-Rich Idli Dosa Batter have?
Per 100 g, iD Fresh Protein-Rich Idli Dosa Batter has 0 g added sugar, 163 mg sodium (about 0.4 g salt) and 0.16 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 21, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
