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.
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Assayed
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 |
| ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) | 84.1 | 22.0 g | 1 jowar bhakri |
| ਮੱਕੀ ਦੀ ਰੋਟੀ | 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 |
ਸਰੋਤ·Indian J Med Res 2022 · J Food Sci Technol 2022 · Prev Nutr Food Sci 2020·glycemic index; composition from IFCT 2017 (ICMR–NIN)·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Not assayed
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 | 19.2 g | 1 medium phulka roti |
| ਘਿਓ ਵਾਲੀ ਰੋਟੀ | not published | 19.2 g | 1 medium roti with ghee |
| ਤੰਦੂਰੀ ਰੋਟੀ | not published | 26.9 g | 1 tandoori roti |
| ਸਾਦਾ ਨਾਨ | not published | 46.6 g | 1 plain naan |
| ਸਾਦਾ ਪਰੌਂਠਾ | not published | 22.4 g | 1 plain paratha |
| ਆਲੂ ਪਰੌਂਠਾ | not published | 30.6 g | 1 medium aloo paratha |
| ਮਿੱਸੀ ਰੋਟੀ | not published | 21.6 g | 1 missi roti |
| ਪੂਰੀ | not published | 11.5 g | 1 poori |
| Boiled White Rice | not published | 38.0 g | 1 katori cooked rice |
| ਬਾਸਮਤੀ ਚਾਵਲ, ਪਕਾਏ ਹੋਏ | not published | 39.8 g | 1 katori cooked basmati |
| ਉਬਲੇ ਭੂਰੇ ਚਾਵਲ | not published | 37.5 g | 1 katori cooked brown rice |
| ਜੀਰਾ ਰਾਈਸ | not published | 38.0 g | 1 katori jeera rice |
| ਸਬਜ਼ੀ ਪੁਲਾਓ | not published | 45.0 g | 1 katori veg pulao |
| ਚਿਕਨ ਬਿਰਯਾਨੀ | not published | 66.5 g | 1 restaurant plate |
| ਦਹੀਂ ਚਾਵਲ | not published | 29.2 g | 1 katori curd rice |
| ਮੂੰਗ ਦਾਲ ਖਿਚੜੀ | not published | 30.8 g | 1 katori khichdi |
| ਰਾਜਮਾ ਚਾਵਲ | not published | 60.0 g | 1 ਪਲੇਟ |
| ਦਾਲ ਚਾਵਲ | not published | 51.0 g | 1 ਪਲੇਟ |
| ਵੇਨ ਪੋਂਗਲ | 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 |
| ਰਾਜਮਾਹ ਕਰੀ | 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 |
| ਇਡਲੀ | 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 | 40.2 g | 1 ਪਲੇਟ |
| Upma | not published | 27.2 g | 1 ਪਲੇਟ |
| ਬੇਸਣ ਚੀਲਾ | not published | 21.5 g | 2 chillas |
| Moong Dal Chilla | not published | 20.4 g | 2 chillas |
| Sabudana Khichdi | not published | 47.4 g | 1 ਪਲੇਟ |
| ਮਸਾਲਾ ਓਟਸ | 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 | 30.5 g | 1 katori |
| Suji ka Halwa | not published | 52.4 g | 1 katori |
| Masala Chai | not published | 8.7 g | 1 cup |
| ਮਿੱਠੀ ਲੱਸੀ | not published | 30.0 g | 1 glass |
| Chaas (Buttermilk) | not published | 3.8 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 |
| ਖਜੂਰ | 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 | 54.7 g | 1 katori raw |
| Besan (Gram Flour) | not published | 14.0 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 |
ਸਰੋਤ·Indian Food Composition Tables 2017 (ICMR–NIN)·standard household serving weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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, and every publication is listed with its issuing body and its date in the source register.
ਸਰੋਤ·Published reference ranges + GI tables·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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