Indian foods, carbohydrate first
15 of these 91 foods have a glycemic index somebody actually measured. The rest have carbohydrate per serving, which is real, and a blank where the invented number would go.
Nothing here can diagnose you, and nothing here is a treatment plan. Blood glucose results are interpreted by a doctor alongside your history, your symptoms and a repeat test — a single number on a screen is not a diagnosis. If any reading concerns you, or if you feel unwell, see a doctor rather than a website.
With a measured glycemic index
15 foods. Each links to the study that measured it.
| Food | GI | Carbohydrate | Serving |
|---|---|---|---|
| Bajra Roti | 70.1 | 21.0 g | 1 bajra roti |
| Jowar Roti (Bhakri) | 84.1 | 22.0 g | 1 jowar bhakri |
| Makki di Roti | 74.8 | 31.5 g | 1 makki roti |
| Ragi Mudde | 98.2 | 39.0 g | 1 ball |
| Sambar Vada | 36.9 | 33.0 g | 1 plate (2 vadas in sambar) |
| Namkeen Daliya | 51.7 | 32.4 g | 1 katori |
| Wheat flakes chivda | 72.5 | — | a 30 g bowl |
| Adai (mixed lentil pancake) | 66.2 | — | one adai, about 100 g |
| Wheat dosa (godhuma dosa) | 61.8 | — | one dosa, about 90 g |
| Jowar idli (sorghum idli) | 61.3 | — | two idli, about 80 g |
| Methi paratha | 60.2 | — | one paratha, about 80 g |
| White peas sundal (safed vatana) | 29.8 | — | a 100 g bowl |
| White chickpea sundal (kabuli chana) | 24.1 | — | a 100 g bowl |
| Onion dosa | 79.7 | — | — |
| Multigrain roti (whole-grain blend) | 64.7 | — | one roti, about 60 g |
No published glycemic index
76 foods. Composition is known; the glucose response has not been measured, so no GI is shown. Carbohydrate per serving is the honest, useful number for these.
| Food | GI | Carbohydrate | Serving |
|---|---|---|---|
| Roti (Chapati) | not published | 19.9 g | 1 medium phulka roti |
| Roti with Ghee | not published | 19.7 g | 1 medium roti with ghee |
| Tandoori Roti | not published | 28.2 g | 1 tandoori roti |
| Plain Naan | not published | 46.6 g | 1 plain naan |
| Plain Paratha | not published | 21.6 g | 1 plain paratha |
| Aloo Paratha | not published | 26.3 g | 1 medium aloo paratha |
| Missi Roti | not published | 22.0 g | 1 missi roti |
| Poori | not published | 12.0 g | 1 poori |
| Boiled White Rice | not published | 38.5 g | 1 katori cooked rice |
| Basmati Rice, Cooked | not published | 39.8 g | 1 katori cooked basmati |
| Boiled Brown Rice | not published | 37.5 g | 1 katori cooked brown rice |
| Jeera Rice | not published | 40.5 g | 1 katori jeera rice |
| Vegetable Pulao | not published | 45.0 g | 1 katori veg pulao |
| Chicken Biryani | not published | 66.5 g | 1 restaurant plate |
| Curd Rice | not published | 30.6 g | 1 katori curd rice |
| Moong Dal Khichdi | not published | 30.8 g | 1 katori khichdi |
| Rajma Chawal | not published | 60.0 g | 1 plate |
| Dal Chawal | not published | 51.0 g | 1 plate |
| Ven Pongal | not published | 37.8 g | 1 katori pongal |
| Toor Dal (Arhar) Tadka | not published | 15.3 g | 1 katori cooked dal |
| Moong Dal | not published | 15.8 g | 1 katori cooked dal |
| Chana Dal | not published | 21.8 g | 1 katori cooked dal |
| Masoor Dal | not published | 17.3 g | 1 katori cooked dal |
| Rajma Curry | not published | 24.6 g | 1 katori rajma |
| Chole (Chana Masala) | not published | 30.0 g | 1 katori chole |
| Kala Chana Curry | not published | 28.5 g | 1 katori |
| Moong Sprouts Salad | not published | 13.0 g | 1 katori sprouts |
| Sambar | not published | 12.3 g | 1 katori sambar |
| Dal Makhani | not published | 24.0 g | 1 katori |
| Idli | not published | 11.3 g | 1 medium idli |
| Plain Dosa | not published | 21.0 g | 1 plain dosa |
| Masala Dosa | not published | 39.0 g | 1 masala dosa |
| Ragi Dosa | not published | 22.4 g | 1 ragi dosa |
| Onion Uttapam | not published | 32.4 g | 1 uttapam |
| Medu Vada | not published | 13.2 g | 1 medu vada |
| Appam | not published | 18.9 g | 1 appam |
| Rasam | not published | 6.0 g | 1 katori rasam |
| Poha | not published | 35.2 g | 1 plate |
| Upma | not published | 27.2 g | 1 plate |
| Besan Chilla | not published | 20.4 g | 2 chillas |
| Moong Dal Chilla | not published | 20.4 g | 2 chillas |
| Sabudana Khichdi | not published | 51.0 g | 1 plate |
| Masala Oats | not published | 32.0 g | 1 bowl |
| Cornflakes with Milk | not published | 32.0 g | 1 bowl |
| Bread Butter Toast | not published | 31.5 g | 2 slices |
| Sugar (Cheeni) | not published | 5.0 g | 1 teaspoon |
| Honey | not published | 5.5 g | 1 teaspoon |
| Jaggery (Gur) | not published | 19.0 g | 1 small piece |
| Gulab Jamun | not published | 20.0 g | 1 medium piece |
| Jalebi | not published | 13.4 g | 1 small piece |
| Rice Kheer | not published | 33.0 g | 1 katori |
| Suji ka Halwa | not published | 48.0 g | 1 katori |
| Masala Chai | not published | 7.9 g | 1 cup |
| Sweet Lassi | not published | 37.5 g | 1 glass |
| Chaas (Buttermilk) | not published | 7.5 g | 1 glass |
| Sugarcane Juice | not published | 40.0 g | 1 glass |
| Tender Coconut Water | not published | 11.3 g | 1 coconut |
| Nimbu Pani (Shikanji) | not published | 25.0 g | 1 glass |
| Banana | not published | 24.0 g | 1 medium banana |
| Mango | not published | 33.0 g | 1 medium mango |
| Dates (Khajoor) | not published | 10.9 g | 2 dates |
| Raisins (Kishmish) | not published | 10.8 g | 1 tablespoon |
| Almonds | not published | 1.3 g | 10 almonds |
| Peanuts | not published | 4.0 g | 1 small handful |
| Cow Milk (full cream) | not published | 9.0 g | 1 glass |
| Toned Milk | not published | 9.4 g | 1 glass |
| Curd (Dahi) | not published | 4.5 g | 1 katori |
| Whole Wheat Flour (Atta) | not published | 19.2 g | 1 roti's worth |
| Raw White Rice | not published | 38.0 g | half a katori raw |
| Suji (Semolina) | not published | 59.2 g | 1 katori raw |
| Besan (Gram Flour) | not published | 15.6 g | 2 tablespoons |
| Raw Poha (Flattened Rice) | not published | 46.2 g | 1 katori raw |
| Paneer | not published | 2.0 g | 1 curry portion |
| Palak Paneer | not published | 6.8 g | 1 katori |
| Boiled Egg | not published | 0.3 g | 1 medium egg |
| Chicken Curry | not published | 6.0 g | 1 katori |
PeakForm is a training and accountability programme. It is not a treatment for diabetes or prediabetes, it is not a substitute for your doctor's advice, and nothing on this site should be acted on before speaking to one.
Composition from the Indian Food Composition Tables 2017 (ICMR–NIN) via the ThaliFacts dataset. Glycemic index values from the peer-reviewed studies named on each food page. General information only — NOT medical advice, and never a diagnosis. Only a doctor can interpret your results and diagnose or treat diabetes. If a reading concerns you, see a doctor rather than a website. Every threshold, equation and glycemic index value used on this site is listed with its publication on the data & method page.