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.
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 |
| சோள ரொட்டி (பாக்ரி) | 84.1 | 22.0 g | 1 jowar bhakri |
| மக்கி தி ரொட்டி | 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 கட்டோரி |
| 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 |
ஆதாரம்·Indian J Med Res 2022 · J Food Sci Technol 2022 · Prev Nutr Food Sci 2020·glycemic index; composition from IFCT 2017 (ICMR–NIN)·மறுபரிசீலனை ஜூலை 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 |
|---|---|---|---|
| ரொட்டி (சப்பாத்தி) | not published | 19.2 g | 1 medium phulka roti |
| நெய் ரொட்டி | not published | 19.2 g | 1 medium roti with ghee |
| தந்தூரி ரொட்டி | not published | 26.9 g | 1 tandoori roti |
| சாதா நான் | not published | 46.6 g | 1 plain naan |
| சாதா பராத்தா | not published | 22.4 g | 1 plain paratha |
| ஆலூ பராத்தா | not published | 30.6 g | 1 medium aloo paratha |
| மிஸ்ஸி ரொட்டி | not published | 21.6 g | 1 missi roti |
| பூரி | not published | 11.5 g | 1 poori |
| Boiled White Rice | not published | 38.0 g | 1 katori cooked rice |
| பாஸ்மதி அரிசி, சமைத்தது | not published | 39.8 g | 1 katori cooked basmati |
| வேகவைத்த பிரவுன் ரைஸ் | not published | 37.5 g | 1 katori cooked brown rice |
| சீரக சாதம் | not published | 38.0 g | 1 katori jeera rice |
| வெஜிடபிள் புலாவ் | not published | 45.0 g | 1 katori veg pulao |
| சிக்கன் பிரியாணி | not published | 66.5 g | 1 restaurant plate |
| தயிர் சாதம் | not published | 29.2 g | 1 katori curd rice |
| மூங் தால் கிச்சடி | not published | 30.8 g | 1 katori khichdi |
| ராஜ்மா சாவல் | not published | 60.0 g | 1 தட்டு |
| தால் சாவல் | not published | 51.0 g | 1 தட்டு |
| வெண் பொங்கல் | 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 கட்டோரி |
| 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 கட்டோரி |
| 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 | 40.2 g | 1 தட்டு |
| Upma | not published | 27.2 g | 1 தட்டு |
| பேசன் சில்லா | 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 தட்டு |
| 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 | 30.5 g | 1 கட்டோரி |
| Suji ka Halwa | not published | 52.4 g | 1 கட்டோரி |
| Masala Chai | not published | 8.7 g | 1 cup |
| Sweet Lassi | 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 |
| 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 கட்டோரி |
| 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 கட்டோரி |
| Boiled Egg | not published | 0.3 g | 1 medium egg |
| Chicken Curry | not published | 6.0 g | 1 கட்டோரி |
ஆதாரம்·Indian Food Composition Tables 2017 (ICMR–NIN)·standard household serving weights·மறுபரிசீலனை ஜூலை 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 தரவு & முறை page, and every publication is listed with its issuing body and its date in the source register.
ஆதாரம்·Published reference ranges + GI tables·மறுபரிசீலனை ஜூலை 2026
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