Diabetes friendly Indian food chart: carbs and fibre per serving
By The DietGhar Team. Values checked 13 October 2026.
Download the PDFSmall file, made for printing on A4. You can also print this page.
This chart groups everyday Indian foods by how much carbohydrate sits in one household serving: lower, moderate and higher. Mithai and sweetened drinks are left out, because their carbohydrate is mostly added sugar. It also shows fibre and protein, because a carbohydrate that comes with fibre and protein usually behaves differently from the same carbohydrate eaten alone.
It is general education, not medical advice. Everyone with diabetes responds differently to the same food, and medicines change the picture. Your doctor or diabetes nutritionist sets your targets. Use this chart to see where foods sit relative to each other.
How to use this chart
- Look at the group first. Foods in the lower group give you room to eat a bigger plate. Foods in the higher group are worth measuring.
- Look at fibre and protein next. Dal with roti is not the same as roti alone.
- Notice that fruit and sweets list carbohydrate from natural or added sugar. A low carbohydrate food can still be high in fat, so check the calories too.
Lower carbohydrate load
Under 10 g of carbohydrate per serving
| Food | Serving | Carbs g | Fibre g | Protein g | kcal |
|---|---|---|---|---|---|
| Ghee | 1 teaspoon, about 5 g | 0 | 0 | 0 | 45 |
| Roasted chicken breast | 1 small piece, about 100 g | 0 | 0 | 31 | 165 |
| Paneer | 50 g, about 4 to 5 cubes | 0.6 | 0 | 9.2 | 133 |
| Boiled egg | 1 egg, about 50 g | 0.6 | 0 | 6.3 | 78 |
| Tandoori chicken | 2 pieces, about 150 g | 0.6 | 0 | 33.8 | 284 |
| Egg omelette | 2 egg omelette, about 110 g | 1.7 | 0.2 | 12.7 | 200 |
| Walnuts | 4 halves, about 14 g | 1.9 | 0.9 | 2.1 | 92 |
| Almonds | 10 almonds, about 12 g | 2.6 | 1.5 | 2.5 | 69 |
| Peanut butter | 1 tablespoon, about 16 g | 3.6 | 0.8 | 3.6 | 96 |
| Egg bhurji | 2 eggs, about 130 g | 3.8 | 0.7 | 13 | 218 |
| Paneer bhurji | 1 katori, about 120 g | 4.1 | 0.7 | 13.3 | 262 |
| Mutton curry | 1 katori, about 150 g | 4.2 | 0.8 | 15.8 | 246 |
| Vegetable raita | 1 katori, about 100 g | 4.5 | 0.2 | 2.9 | 52 |
| Cashews | 10 cashews, about 15 g | 4.5 | 0.5 | 2.7 | 83 |
| Kachumber salad | 1 bowl, about 100 g | 4.6 | 1.1 | 0.8 | 20 |
| Curd (dahi) | 1 katori, about 100 g | 4.7 | 0 | 3.5 | 61 |
| Butter chicken | 1 katori, about 180 g | 4.8 | 1.1 | 23.6 | 320 |
| Peanuts | 1 handful, about 30 g | 4.8 | 2.6 | 7.7 | 170 |
| Paneer butter masala | 1 katori, about 150 g | 5 | 0.9 | 11.2 | 287 |
| Moong sprouts | 1 katori raw, about 100 g | 5.9 | 1.8 | 3 | 30 |
| Lauki sabzi | 1 katori, about 150 g | 6 | 1 | 1.1 | 69 |
| Palak paneer | 1 katori, about 150 g | 6.4 | 1.4 | 8.1 | 152 |
| Bhindi sabzi | 1 katori, about 100 g | 8.6 | 3.4 | 2.1 | 100 |
| Punjabi kadhi | 1 katori, about 150 g | 9 | 1.1 | 4.7 | 126 |
| Coconut water | 1 glass, about 250 ml | 9.3 | 2.8 | 1.8 | 48 |
| Chaas (buttermilk) | 1 glass, 200 ml, about 205 g | 9.8 | 0 | 6.8 | 82 |
| Chicken curry | 1 katori, about 150 g | 9.8 | 2.1 | 9.7 | 161 |
| Matar paneer | 1 katori, about 150 g | 9.9 | 3.1 | 11.9 | 251 |
| Full cream milk | 1 glass, 200 ml, about 206 g | 9.9 | 0 | 6.5 | 126 |
Moderate carbohydrate load
10 to 25 g of carbohydrate per serving
| Food | Serving | Carbs g | Fibre g | Protein g | kcal |
|---|---|---|---|---|---|
| Fish curry | 1 katori, about 150 g | 10 | 2.1 | 7.4 | 140 |
| Soya chunks | 30 g dry, about 1 small katori cooked | 10.2 | 5.3 | 15.4 | 98 |
| Baingan bharta | 1 katori, about 150 g | 11.7 | 5.1 | 1.9 | 121 |
| Pakora | 5 pieces, about 80 g | 13 | 2.6 | 3.9 | 100 |
| Mixed vegetable sabzi | 1 katori, about 150 g | 13.2 | 2.7 | 2.4 | 129 |
| Guava | 1 medium, about 100 g | 14.3 | 5.4 | 2.6 | 68 |
| Watermelon | 1 bowl, about 200 g | 15.1 | 0.8 | 1.2 | 60 |
| Orange | 1 medium, about 130 g | 15.3 | 3.1 | 1.2 | 61 |
| Aloo gobi | 1 katori, about 150 g | 15.9 | 3.2 | 3.1 | 135 |
| Moong dal | 1 katori, about 150 g | 16.2 | 4.3 | 6.1 | 125 |
| Papaya | 1 katori cubes, about 150 g | 16.2 | 2.6 | 0.7 | 65 |
| Dal makhani | 1 katori, about 150 g | 16.7 | 4.9 | 7 | 179 |
| Toor dal tadka | 1 katori, about 150 g | 17.2 | 4.1 | 5.7 | 128 |
| Masoor dal | 1 katori, about 150 g | 17.3 | 3.1 | 6.2 | 132 |
| Sambar | 1 katori, about 150 g | 17.7 | 6 | 6.5 | 129 |
| Roasted makhana | 1 small bowl, about 30 g | 18.1 | n/r | 4.3 | 111 |
| Grapes | 1 katori, about 100 g | 18.1 | 0.9 | 0.7 | 69 |
| Roti (chapati) | 1 roti, about 40 g | 18.5 | 3.9 | 3.1 | 120 |
| Pomegranate | 1 katori seeds, about 100 g | 18.7 | 4 | 1.7 | 83 |
| Roasted chana | 1 handful, about 30 g | 18.9 | 3.7 | 6.1 | 113 |
| Chana dal | 1 katori, about 150 g | 19.3 | 3.8 | 6 | 158 |
| Bhel puri | 1 plate, about 120 g | 19.4 | 1.9 | 3.9 | 171 |
| Puri | 2 puri, about 50 g | 19.6 | 1.8 | 3.4 | 205 |
| Samosa | 1 samosa, about 60 g | 19.9 | 1.1 | 3.1 | 186 |
| Rajma masala | 1 katori, about 150 g | 20 | 4.9 | 6.7 | 160 |
| Aloo matar | 1 katori, about 150 g | 20.1 | 4.7 | 4.3 | 159 |
| Aloo sabzi | 1 katori, about 120 g | 20.5 | 2.5 | 2.4 | 152 |
| Methi thepla | 1 thepla, about 45 g | 20.6 | 3.3 | 4.7 | 149 |
| Apple | 1 medium, about 150 g | 20.7 | 3.6 | 0.4 | 78 |
| Chole masala | 1 katori, about 150 g | 21.7 | 4.3 | 6.6 | 179 |
| Pani puri | 6 puri with pani, about 120 g | 22.5 | 2.2 | 4.4 | 185 |
| Banana | 1 medium, peeled, about 100 g | 22.8 | 2.6 | 1.1 | 89 |
| Boiled sweet potato | 1 medium, peeled, about 130 g | 23 | 3.3 | 1.8 | 99 |
| Onion uttapam | 1 uttapam, about 120 g | 23.4 | 2.3 | 3.8 | 156 |
| Mango | 1 cup sliced, about 165 g | 24.7 | 2.6 | 1.4 | 99 |
| Idli | 2 idli, about 100 g | 25 | 5.8 | 6.4 | 128 |
Higher carbohydrate load
More than 25 g of carbohydrate per serving
| Food | Serving | Carbs g | Fibre g | Protein g | kcal |
|---|---|---|---|---|---|
| Kachori | 1 kachori, about 60 g | 26.4 | 2.1 | 4.8 | 227 |
| Plain paratha | 1 paratha, about 60 g | 27.2 | 5.8 | 3.8 | 196 |
| Upma | 1 bowl, about 200 g | 27.6 | 2.6 | 4 | 174 |
| Jowar roti | 1 roti, about 40 g | 29.1 | 2.5 | 3.2 | 136 |
| Khaman dhokla | 4 pieces, about 120 g | 29.1 | 4.3 | 9.6 | 231 |
| Bajra roti | 1 roti, about 45 g | 30 | 1.4 | 4.3 | 171 |
| Oats porridge | 1 bowl, about 250 g | 30.9 | 3.5 | 9.3 | 224 |
| Besan chilla | 2 chilla, about 140 g | 31.4 | 5.9 | 11.5 | 275 |
| Medu vada | 2 vada, about 100 g | 33.3 | 5.8 | 12.8 | 266 |
| Jeera rice | 1 katori, about 150 g | 33.6 | 0.5 | 3 | 216 |
| Chicken biryani | 1 plate, about 250 g | 33.9 | 2.8 | 17.9 | 260 |
| Aloo paratha | 1 paratha, about 100 g | 36.6 | 5.2 | 6.1 | 240 |
| Plain dosa | 1 dosa, about 100 g | 37 | 1.8 | 5.7 | 210 |
| Poha | 1 plate, about 150 g | 37.8 | 1.9 | 5.4 | 264 |
| Brown rice | 1 katori cooked, about 150 g | 38.4 | 2.4 | 4.1 | 185 |
| Bhatura | 1 bhatura, about 80 g | 38.5 | 1.4 | 5.4 | 311 |
| Moong dal khichdi | 1 bowl, about 250 g | 39.6 | 4.5 | 8.1 | 241 |
| Veg momos | 5 pieces, about 125 g | 39.8 | 3 | 5.5 | 223 |
| Steamed rice | 1 katori cooked, about 150 g | 42.3 | 0.6 | 4 | 195 |
| Vegetable pulao | 1 katori, about 180 g | 43.4 | 2.2 | 4.5 | 253 |
| Vegetable biryani | 1 plate, about 250 g | 44.8 | 3 | 4.8 | 273 |
| Sabudana khichdi | 1 plate, about 150 g | 44.9 | 2.5 | 4.8 | 313 |
| Vada pav | 1 vada pav, about 150 g | 45 | 4 | 9.2 | 356 |
| Naan | 1 naan, about 90 g | 45.2 | 4.7 | 10 | 280 |
| Masala dosa | 1 dosa with filling, about 200 g | 61.6 | 4.4 | 10.9 | 368 |
| Pav bhaji | 1 plate with 2 pav, about 350 g | 73.8 | 7.1 | 14 | 516 |
n/r means the source did not report the value. All 100 foods have a page with per 100 g values and the source record.
Sources and last checked
Last checked 13 October 2026. Nutrient values are from USDA FoodData Central (SR Legacy, April 2018, and FNDDS 2021 to 2023). Paneer comes from the NIN table Nutritive Value of Indian Foods. Dishes without a USDA record are calculated from USDA ingredient values for a standard home recipe. Each food page lists its own source record. The servings and the matching are ours. Treat every number as an average.
