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Punjab, India

North Indian Food for Diabetics

Dal, roti, paneer dishes with GI ratings for diabetics. Every food rated by glycemic index with nutrition facts.

219
Total Foods
219
Low GI (≤55)
30
Avg GI
100%
Diabetes-Friendly

GI Distribution

219
Low GI (≤55)
0
Medium GI (56-69)
0
High GI (≥70)

All North Indian Foods (219)

Grilled Chicken Tikka

Chicken Tikka

100
SugarSmart
GI: 1(Low)
165
Cal
3g
Carbs
28g
Protein
0g
Fiber

Portion: 1 serving (150g)

zero-gihigh-proteingrilled

Grilled Fish Tikka Punjabi

Fish Tikka Punjabi Standalone

फिश टिक्का

100
SugarSmart
GI: 1(Low)
140
Cal
2g
Carbs
26g
Protein
0g
Fiber

Portion: 1 serving (120g)

zero-giomega-3protein

Amritsari Fish Fry + Chutney

100
SugarSmart
GI: 1(Low)
133
Cal
5.3g
Carbs
13.3g
Protein
0.7g
Fiber

Portion: 1 serving

verified-gibatch-3

Malai Tikka (Cream Chicken Grilled)

100
SugarSmart
GI: 1(Low)
113
Cal
1.9g
Carbs
15g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Adrak Chai (Ginger Tea, No Sugar)

Adrak Chai Punjabi

अदरक चाय

99
SugarSmart
GI: 1(Low)
5
Cal
0.5g
Carbs
0.2g
Protein
0g
Fiber

Portion: 200ml

zero-gianti-inflammatorywarming

Chicken Tikka Full Punjab

100
SugarSmart
GI: 3(Low)
106
Cal
0.6g
Carbs
13.8g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Pj Paneer Final2

99
SugarSmart
GI: 3(Low)
67
Cal
0.8g
Carbs
5g
Protein
0g
Fiber

Portion: 1 serving

verified-gifinal-pushvalidated

Fish Tikka + Roti (2) + Salad

Fish Tikka Dinner Punjabi

फिश टिक्का डिनर

100
SugarSmart
GI: 5(Low)
360
Cal
28g
Carbs
28g
Protein
3g
Fiber

Portion: 1 plate

complete-mealomega-3grilled

Chicken Tikka + Salad + Raita

Tikka Dinner Plate Punjabi

टिक्का डिनर

100
SugarSmart
GI: 5(Low)
340
Cal
14g
Carbs
32g
Protein
3g
Fiber

Portion: 1 plate

complete-mealgrilledhigh-protein

Bhuna Chicken (Dry Roast)

Bhuna Chicken Punjabi

100
SugarSmart
GI: 5(Low)
160
Cal
3g
Carbs
26g
Protein
0.5g
Fiber

Portion: 1 serving (150g)

very-low-gihigh-proteindry

Tandoori Chicken (without skin)

100
SugarSmart
GI: 5(Low)
155
Cal
3g
Carbs
28g
Protein
0.5g
Fiber

Portion: 1 leg (120g)

low-giverified-gihigh-protein

Tandoori Chicken (Oven-Baked)

100
SugarSmart
GI: 5(Low)
148
Cal
3g
Carbs
26g
Protein
0g
Fiber

Portion: 1 serving (200g)

restaurant-inspiredcombohomemade

Homemade Tandoori Fish (Oven-Baked)

100
SugarSmart
GI: 5(Low)
135
Cal
2g
Carbs
24g
Protein
0g
Fiber

Portion: 1 fillet (180g)

restaurant-inspiredcombohomemade

Pj Sabzi Final2

98
SugarSmart
GI: 5(Low)
19
Cal
1.3g
Carbs
0.6g
Protein
0.6g
Fiber

Portion: 1 serving

verified-gifinal-pushvalidated

Shikanji (Lemon Water, No Sugar)

Shikanji

97
SugarSmart
GI: 5(Low)
10
Cal
2g
Carbs
0g
Protein
0g
Fiber

Portion: 250ml

very-low-givitamin-crefreshing

Tawa Paneer Full Punjab

97
SugarSmart
GI: 8(Low)
85
Cal
1.5g
Carbs
6g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Punjabi Methi Malai Murg Light

98
SugarSmart
GI: 8(Low)
73
Cal
0.9g
Carbs
8.2g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gibatch-54bvalidated

Punjabi Baingan Bharta Full

97
SugarSmart
GI: 8(Low)
30
Cal
1.5g
Carbs
0.5g
Protein
1g
Fiber

Portion: 1 serving

verified-gibatch-561validated

Punjabi Tinda Masala Final

98
SugarSmart
GI: 8(Low)
28
Cal
1.7g
Carbs
0.6g
Protein
1.1g
Fiber

Portion: 1 serving

verified-gifinal-batchvalidated

Keema Matar (Minced Meat with Peas)

Keema Matar Punjabi

कीमा मटर

100
SugarSmart
GI: 10(Low)
165
Cal
6g
Carbs
20g
Protein
2g
Fiber

Portion: 1 cup (200g)

very-low-gihigh-proteiniron

Chicken Curry (Punjabi Style)

Murgh Curry Punjabi

मुर्ग करी

100
SugarSmart
GI: 10(Low)
150
Cal
5g
Carbs
22g
Protein
1g
Fiber

Portion: 1 cup (200g)

very-low-giprotein-richtraditional

Saag Meat (Spinach Mutton)

100
SugarSmart
GI: 10(Low)
150
Cal
4g
Carbs
18g
Protein
2.5g
Fiber

Portion: 1 cup (150g)

low-giverified-giiron-rich

Amritsari Fish Tikka (Baked)

99
SugarSmart
GI: 10(Low)
145
Cal
5g
Carbs
20g
Protein
0.5g
Fiber

Portion: 3 pieces (80g)

low-giverified-giprotein-rich

Palak Chicken (Spinach Chicken Curry)

100
SugarSmart
GI: 10(Low)
135
Cal
4g
Carbs
18g
Protein
2.5g
Fiber

Portion: 1 cup (150g)

low-giverified-giiron-rich

Stuffed Karela (Bitter Gourd)

Bharwa Karela Punjabi

100
SugarSmart
GI: 10(Low)
65
Cal
8g
Carbs
3g
Protein
3.5g
Fiber

Portion: 1 cup (120g)

very-low-gianti-diabeticbitter

Chana Dal (Dry)

Chana Dal Dry Punjabi

100
SugarSmart
GI: 11(Low)
160
Cal
26g
Carbs
9g
Protein
8g
Fiber

Portion: 1 cup (150g)

very-low-giproteinfiber

Bhune Chanay (Roasted Chickpeas)

Bhune Chanay Punjabi

100
SugarSmart
GI: 11(Low)
130
Cal
18g
Carbs
6g
Protein
5g
Fiber

Portion: small bowl (30g)

very-low-giproteinfiber

Paneer Butter Masala Light Set Punjab

95
SugarSmart
GI: 12(Low)
75
Cal
1.7g
Carbs
5g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Punjabi Bhindi Masala Full

96
SugarSmart
GI: 12(Low)
44
Cal
2.2g
Carbs
1.1g
Protein
1.7g
Fiber

Portion: 1 serving

verified-gibatch-54bvalidated

Punjabi Aloo Gobi Dry Full

95
SugarSmart
GI: 12(Low)
35
Cal
2.5g
Carbs
1g
Protein
1g
Fiber

Portion: 1 serving

verified-gibatch-561validated

Masala Chaas (Spiced Buttermilk)

Masala Chaas Punjabi

मसाला छाछ

94
SugarSmart
GI: 12(Low)
30
Cal
3g
Carbs
1.5g
Protein
0.5g
Fiber

Portion: 250ml

very-low-giprobioticdigestive

Bottle Gourd (Lauki, Cooked)

94
SugarSmart
GI: 12(Low)
10
Cal
2g
Carbs
0.4g
Protein
0.7g
Fiber

Portion: 1 serving

verified-gi

Paneer Tikka (Grilled)

Paneer Tikka

97
SugarSmart
GI: 14(Low)
200
Cal
5g
Carbs
16g
Protein
1g
Fiber

Portion: 4 pieces (120g)

very-low-gihigh-proteincalcium

Paneer Pakora (Air-Fried)

Paneer Pakora AF Punjabi

पनीर पकोड़ा

96
SugarSmart
GI: 14(Low)
130
Cal
6g
Carbs
10g
Protein
1g
Fiber

Portion: 3 pieces (60g)

very-low-giproteinair-fried

Kachi Lassi (Thin, No Sugar)

Kachi Lassi

92
SugarSmart
GI: 14(Low)
45
Cal
4g
Carbs
2g
Protein
0g
Fiber

Portion: 200ml

very-low-giprobioticcooling

Paneer Tikka (Grilled, No Oil)

95
SugarSmart
GI: 15(Low)
200
Cal
3g
Carbs
18g
Protein
0g
Fiber

Portion: 6 pieces

low-gihigh-proteinverified-gi

Kadhai Paneer Punjabi

Kadhai Paneer Punjabi

कड़ाही पनीर

97
SugarSmart
GI: 15(Low)
170
Cal
6g
Carbs
12g
Protein
2g
Fiber

Portion: 1 cup (200g)

very-low-gicalciumprotein

Palak Paneer

Palak Paneer

97
SugarSmart
GI: 15(Low)
160
Cal
6g
Carbs
9g
Protein
2g
Fiber

Portion: 1 cup (200g)

very-low-giiron-richprotein-rich

Restaurant-Style Saag Chicken at Home

100
SugarSmart
GI: 15(Low)
150
Cal
6g
Carbs
22g
Protein
3g
Fiber

Portion: 1 serving (250g)

restaurant-inspiredcombohomemade

Tandoori Gobhi (Roasted Cauliflower)

98
SugarSmart
GI: 15(Low)
60
Cal
7g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (120g)

low-giverified-giroasted

Karele da Sabzi (Bitter Gourd Punjabi)

97
SugarSmart
GI: 15(Low)
48
Cal
5g
Carbs
2g
Protein
3g
Fiber

Portion: 1 cup (100g)

low-giverified-gianti-diabetic

Tinda Masala (Apple Gourd Curry)

95
SugarSmart
GI: 15(Low)
45
Cal
6g
Carbs
2g
Protein
2g
Fiber

Portion: 1 cup (120g)

low-giverified-gilight

Lauki Ki Sabzi Punjabi

Lauki Sabzi Punjabi Standalone

लौकी सब्जी

95
SugarSmart
GI: 15(Low)
40
Cal
5g
Carbs
1.5g
Protein
2g
Fiber

Portion: 1 cup (150g)

very-low-gilow-caloriecooling

Punjabi Gobhi Aloo Full

93
SugarSmart
GI: 15(Low)
40
Cal
3g
Carbs
1g
Protein
1g
Fiber

Portion: 1 serving

verified-gibatch-55cvalidated

Punjabi Methi Dal Final

94
SugarSmart
GI: 15(Low)
36
Cal
2.7g
Carbs
1.8g
Protein
1.4g
Fiber

Portion: 1 serving

verified-gifinal-batchvalidated

Restaurant-Style Palak Paneer at Home

97
SugarSmart
GI: 18(Low)
140
Cal
6g
Carbs
10g
Protein
3g
Fiber

Portion: 1 cup (200g)

restaurant-inspiredcombohomemade

Pj Roti 7K

93
SugarSmart
GI: 18(Low)
83
Cal
6.7g
Carbs
1.7g
Protein
1.7g
Fiber

Portion: 1 serving

verified-gi7k-pushvalidated

Chicken Butter Masala (Light Home)

92
SugarSmart
GI: 18(Low)
80
Cal
2.4g
Carbs
8.8g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Sarson da Saag (Mustard Greens Curry)

Sarson Saag

99
SugarSmart
GI: 18(Low)
80
Cal
8g
Carbs
4g
Protein
4.5g
Fiber

Portion: 1 cup (150g)

very-low-giiron-richvitamin-k

Baingan da Bhartha (Smoky Eggplant)

96
SugarSmart
GI: 18(Low)
70
Cal
6g
Carbs
2g
Protein
3g
Fiber

Portion: 1 cup (120g)

low-giverified-gismoky

Punjabi Aloo Gobhi Dry Full

93
SugarSmart
GI: 18(Low)
50
Cal
4g
Carbs
1.5g
Protein
1.5g
Fiber

Portion: 1 serving

verified-gibatch-54bvalidated

Punjabi Methi Aloo Full

91
SugarSmart
GI: 18(Low)
50
Cal
4g
Carbs
1g
Protein
1g
Fiber

Portion: 1 serving

verified-gibatch-55cvalidated

Tinda Sabzi Punjabi

Tinda Sabzi Punjabi

टिंडा सब्जी

94
SugarSmart
GI: 18(Low)
45
Cal
6g
Carbs
1.5g
Protein
2g
Fiber

Portion: 1 cup (150g)

very-low-gilow-caloriecooling

Punjabi Dal Palak Full

93
SugarSmart
GI: 18(Low)
42
Cal
3.3g
Carbs
2.1g
Protein
1.7g
Fiber

Portion: 1 serving

verified-gibatch-561validated

Pj Dal Roti Final2

92
SugarSmart
GI: 18(Low)
40
Cal
3g
Carbs
1.5g
Protein
1g
Fiber

Portion: 1 serving

verified-gifinal-pushvalidated

Punjabi Lassi Plain Fresh

89
Smart
GI: 18(Low)
24
Cal
1.6g
Carbs
1.2g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-53validated

Saag (Mustard Greens)

Sarson Ka Saag

97
SugarSmart
GI: 20(Low)
72
Cal
8g
Carbs
4g
Protein
4g
Fiber

Portion: 1 cup (150g)

very-low-giiron-richvitamin-k

Bhindi Masala (Dry)

Bhindi Masala Punjabi

भिंडी मसाला

96
SugarSmart
GI: 20(Low)
65
Cal
7g
Carbs
2.5g
Protein
3.5g
Fiber

Portion: 1 cup (120g)

very-low-giblood-sugar-loweringfiber

Bhindi da Salan (Okra Curry)

94
SugarSmart
GI: 20(Low)
55
Cal
7g
Carbs
2g
Protein
3g
Fiber

Portion: 1 cup (100g)

low-giverified-gifiber-rich

Punjabi Gajar Halwa SF Sm

91
SugarSmart
GI: 22(Low)
160
Cal
16g
Carbs
2g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-55cvalidated

Dahi Bhalla Punjabi

Dahi Bhalla Punjabi Set

92
SugarSmart
GI: 22(Low)
105
Cal
10g
Carbs
5g
Protein
2g
Fiber

Portion: 2 pieces (100g)

very-low-giprobioticprotein

Sprout Tikki (Baked)

Sprout Tikki Punjabi

अंकुरित टिक्की

96
SugarSmart
GI: 22(Low)
100
Cal
12g
Carbs
6g
Protein
4g
Fiber

Portion: 2 pieces (60g)

very-low-giproteinfiber

Mushroom Matar (Peas & Mushroom) Punjabi

Mushroom Matar Punjabi

मशरूम मटर

94
SugarSmart
GI: 22(Low)
75
Cal
8g
Carbs
5g
Protein
3g
Fiber

Portion: 1 cup (150g)

very-low-giproteinlow-calorie

Dal Tadka Full Light Punjab

90
SugarSmart
GI: 22(Low)
54
Cal
5.4g
Carbs
3.1g
Protein
1.5g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Rajma

Rajma

100
SugarSmart
GI: 24(Low)
127
Cal
22g
Carbs
9g
Protein
7g
Fiber

Portion: 1 cup (200g)

very-low-gihigh-fiberprotein-rich

Amritsari Fish (Baked)

Baked Amritsari Fish

91
SugarSmart
GI: 25(Low)
165
Cal
8g
Carbs
22g
Protein
1g
Fiber

Portion: 1 fillet (150g)

low-giomega-3baked

Matar Paneer Standalone

Matar Paneer Punjabi

मटर पनीर

93
SugarSmart
GI: 25(Low)
155
Cal
8g
Carbs
10g
Protein
3g
Fiber

Portion: 1 cup (200g)

low-giproteincalcium

Dal Fry (Yellow Dal) Punjabi

Dal Fry Punjabi Standalone

दाल फ्राई

94
SugarSmart
GI: 25(Low)
105
Cal
16g
Carbs
7g
Protein
4g
Fiber

Portion: 1 cup (200g)

very-low-giproteincomfort

Palak Dal

Palak Dal

96
SugarSmart
GI: 25(Low)
105
Cal
14g
Carbs
7g
Protein
5g
Fiber

Portion: 1 cup (200g)

very-low-giiron-richprotein-rich

Chole Pindi Full Punjab

90
SugarSmart
GI: 25(Low)
73
Cal
8.2g
Carbs
3.6g
Protein
2.3g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Rajma Masala Full Set Punjab

91
SugarSmart
GI: 25(Low)
67
Cal
7.5g
Carbs
3.3g
Protein
2.5g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Thandai (No Sugar)

86
Smart
GI: 25(Low)
40
Cal
4g
Carbs
1.5g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gibatch-4

Lassi (Plain Salted)

85
Smart
GI: 25(Low)
28
Cal
2.4g
Carbs
1.6g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-3

Paneer Bhurji

Paneer Bhurji

89
Smart
GI: 27(Low)
180
Cal
5g
Carbs
14g
Protein
1g
Fiber

Portion: 1 cup (150g)

low-gihigh-proteincalcium

Chana Masala

Chole Masala

100
SugarSmart
GI: 28(Low)
164
Cal
27g
Carbs
8.9g
Protein
12.5g
Fiber

Portion: 1 cup (180g)

very-low-givery-high-fiberprotein-rich

Homemade Chicken Tikka Masala (Light)

91
SugarSmart
GI: 28(Low)
160
Cal
10g
Carbs
20g
Protein
2g
Fiber

Portion: 1 serving (250g)

restaurant-inspiredcombohomemade

Restaurant-Style Chana Masala at Home

100
SugarSmart
GI: 28(Low)
145
Cal
22g
Carbs
8g
Protein
8g
Fiber

Portion: 1 cup (200g)

restaurant-inspiredcombohomemade

Amritsari Chole (Light)

99
SugarSmart
GI: 28(Low)
140
Cal
20g
Carbs
8g
Protein
7g
Fiber

Portion: 1 cup (150g)

low-giverified-gihigh-fiber

Chole Chaat (Small Bowl)

Chana Chaat

96
SugarSmart
GI: 28(Low)
130
Cal
16g
Carbs
4g
Protein
6g
Fiber

Portion: 1 small bowl (100g)

very-low-gihigh-fiberprotein

Punjabi Phirni SF Small

84
Smart
GI: 28(Low)
125
Cal
15g
Carbs
3.8g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-53validated

Chana Chaat + Green Chutney

95
SugarSmart
GI: 28(Low)
120
Cal
17.3g
Carbs
6.7g
Protein
5.3g
Fiber

Portion: 1 serving

chickpeachaatprotein

Dal Makhani (Light Version)

95
SugarSmart
GI: 28(Low)
120
Cal
16g
Carbs
7g
Protein
5g
Fiber

Portion: 1 cup (200g)

low-giverified-gislow-cooked

Whole Moong Dal Tadka

94
SugarSmart
GI: 28(Low)
105
Cal
14g
Carbs
7g
Protein
4.5g
Fiber

Portion: 1 cup (200g)

low-giverified-giprotein-rich

Amritsari Naan Chole Set

88
Smart
GI: 28(Low)
100
Cal
10g
Carbs
4g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Cheese

86
Smart
GI: 28(Low)
95
Cal
3g
Carbs
10.9g
Protein
0.1g
Fiber

Portion: 1 serving

usda-verified

Mix Veg Curry (Punjabi Style)

Mix Veg Punjabi Standalone

मिक्स वेज

90
SugarSmart
GI: 28(Low)
85
Cal
10g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (150g)

low-gimixed-vegetablesbalanced

Tandoori Roti Dal Set Punjab

87
Smart
GI: 28(Low)
82
Cal
8.2g
Carbs
3.6g
Protein
1.4g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Rajma Masala (Red Kidney Bean Curry)

96
SugarSmart
GI: 29(Low)
130
Cal
20g
Carbs
8g
Protein
6g
Fiber

Portion: 1 cup (150g)

low-giverified-gihigh-fiber

Shortening Frying (Heavy Duty)

82
Smart
GI: 30(Low)
884
Cal
0g
Carbs
0g
Protein
0g
Fiber

Portion: 1 serving

usda-verified

Kielbasa

84
Smart
GI: 30(Low)
337
Cal
5g
Carbs
12.4g
Protein
0g
Fiber

Portion: 1 serving

usda-verified

Stuffed Besan Chilla (2) + Chutney

Besan Chilla Set Punjabi

बेसन चिल्ला सेट

92
SugarSmart
GI: 30(Low)
310
Cal
32g
Carbs
14g
Protein
5g
Fiber

Portion: 2 chillas + chutney

complete-mealprotein-richquick

CARRABBA'S ITALIAN GRILL

88
Smart
GI: 30(Low)
206
Cal
7.8g
Carbs
19g
Protein
0.9g
Fiber

Portion: 1 serving

usda-verified

Fast Foods

87
Smart
GI: 30(Low)
182
Cal
16.8g
Carbs
17.3g
Protein
0.9g
Fiber

Portion: 1 serving

usda-verified

WENDY'S

87
Smart
GI: 30(Low)
179
Cal
18.9g
Carbs
14.7g
Protein
1.1g
Fiber

Portion: 1 serving

usda-verified

Restaurant-Style Butter Chicken at Home (Light)

88
Smart
GI: 30(Low)
155
Cal
8g
Carbs
20g
Protein
1g
Fiber

Portion: 1 serving (250g)

restaurant-inspiredcombohomemade

Matar Paneer (Light)

89
Smart
GI: 30(Low)
115
Cal
8g
Carbs
8g
Protein
2.5g
Fiber

Portion: 1 cup (150g)

low-giverified-giprotein-rich

Mattar Chaat

Matar Chaat

91
SugarSmart
GI: 30(Low)
85
Cal
12g
Carbs
5g
Protein
4g
Fiber

Portion: 1 small bowl (80g)

low-giproteinstreet-food

McDONALD'S

86
Smart
GI: 30(Low)
81
Cal
3.6g
Carbs
10.3g
Protein
1g
Fiber

Portion: 1 serving

usda-verified

Dhaba Style Mix Veg (Light)

89
Smart
GI: 30(Low)
70
Cal
9g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (150g)

low-giverified-gimixed-veg

Haldi Doodh (Turmeric Milk, No Sugar)

Haldi Doodh Punjabi

हल्दी दूध

83
Smart
GI: 30(Low)
60
Cal
8g
Carbs
3g
Protein
0g
Fiber

Portion: 200ml

low-gianti-inflammatoryimmunity

Mushrooms

87
Smart
GI: 30(Low)
29
Cal
4.4g
Carbs
3.3g
Protein
2.2g
Fiber

Portion: 1 serving

usda-verified

Squash

82
Smart
GI: 30(Low)
26
Cal
5.6g
Carbs
0.5g
Protein
0g
Fiber

Portion: 1 serving

usda-verified

Pinni SF Small Punjab

84
Smart
GI: 32(Low)
467
Cal
46.7g
Carbs
10g
Protein
3.3g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Lentils

98
SugarSmart
GI: 32(Low)
352
Cal
63.4g
Carbs
24.6g
Protein
10.7g
Fiber

Portion: 1 serving

usda-verified

Chole Bhature (Modified - Baked Bhatura)

Chole Bhature Mod

92
SugarSmart
GI: 32(Low)
195
Cal
24g
Carbs
9g
Protein
5g
Fiber

Portion: 1 bhatura + chole (180g)

low-gibakedprotein-rich

Dal Makhani (Low-fat)

Dal Makhani

95
SugarSmart
GI: 32(Low)
140
Cal
18g
Carbs
9g
Protein
6g
Fiber

Portion: 1 cup (200g)

low-giprotein-richsmall-portion

Paratha Curd Full Set Punjab

84
Smart
GI: 32(Low)
125
Cal
12.5g
Carbs
3.8g
Protein
1.3g
Fiber

Portion: 1 serving

verified-gibatch-48validated

Restaurant-Style Dal Makhani (Light)

92
SugarSmart
GI: 32(Low)
125
Cal
16g
Carbs
8g
Protein
5g
Fiber

Portion: 1 cup (200g)

restaurant-inspiredcombohomemade

Paneer Bhurji + Roti (2)

85
Smart
GI: 32(Low)
118
Cal
10g
Carbs
6.4g
Protein
1.4g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Butter Chicken Light + Roti (2)

84
Smart
GI: 32(Low)
108
Cal
8.5g
Carbs
8.5g
Protein
0.8g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Makki Roti Saag Full Punjab

85
Smart
GI: 32(Low)
100
Cal
9g
Carbs
2.5g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Rajma Brown Rice Set Punjab

86
Smart
GI: 32(Low)
86
Cal
9.3g
Carbs
3.6g
Protein
2.1g
Fiber

Portion: 1 serving

verified-gibatch-45validated

Kadhi Pakora (Low-oil)

Kadhi Pakora

84
Smart
GI: 32(Low)
85
Cal
10g
Carbs
4g
Protein
1g
Fiber

Portion: 1 cup (200g)

low-giprobioticsyogurt-based

SMART SOUP

87
Smart
GI: 32(Low)
53
Cal
9.5g
Carbs
2.9g
Protein
2.9g
Fiber

Portion: 1 serving

usda-verified

Kuttu Ka Dosa (Buckwheat)

87
Smart
GI: 34(Low)
125
Cal
20g
Carbs
5g
Protein
3.3g
Fiber

Portion: 1 serving

buckwheatgluten-free

Tandoori Chicken + Roti (2) + Salad

Tandoori Plate Punjabi

तंदूरी प्लेट

91
SugarSmart
GI: 35(Low)
420
Cal
32g
Carbs
30g
Protein
4g
Fiber

Portion: 1 plate

complete-mealgrilledhigh-protein

Tandoori Chicken + Multigrain Roti (2) + Raita

Tandoori Dinner Punjabi

तंदूरी डिनर

93
SugarSmart
GI: 35(Low)
380
Cal
30g
Carbs
30g
Protein
5g
Fiber

Portion: 1 plate

complete-mealgrilledprotein

Moong Dal Tadka + Roti (2) + Salad

Dal Roti Dinner

दाल रोटी

93
SugarSmart
GI: 35(Low)
330
Cal
38g
Carbs
16g
Protein
7g
Fiber

Portion: 1 plate

complete-mealproteinlight

Dal Fry + Roti (2) + Salad

Dal Fry Dinner Punjabi

89
Smart
GI: 35(Low)
320
Cal
36g
Carbs
14g
Protein
5g
Fiber

Portion: 1 plate

complete-mealproteinlight

Rajgira Cheela (Amaranth Crepe)

88
Smart
GI: 35(Low)
160
Cal
22g
Carbs
8g
Protein
4g
Fiber

Portion: 1 serving

amaranthgluten-free

Kebab Paratha Roll (WG)

84
Smart
GI: 35(Low)
156
Cal
12.2g
Carbs
10g
Protein
1.7g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Besan Cheela (Gram Flour Pancake)

86
Smart
GI: 35(Low)
125
Cal
14g
Carbs
7g
Protein
3g
Fiber

Portion: 2 pieces (100g)

low-giverified-giprotein-rich

Kheer (Almond, SF)

Badam Kheer SF Punjabi

83
Smart
GI: 35(Low)
110
Cal
10g
Carbs
4g
Protein
1.5g
Fiber

Portion: small bowl (80ml)

low-gialmondsugar-free

Tandoori Roti + Raita + Dal Fry

84
Smart
GI: 35(Low)
96
Cal
11.2g
Carbs
4.8g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Kadhi Pakora (Gram Flour Yogurt Curry)

84
Smart
GI: 35(Low)
95
Cal
10g
Carbs
4g
Protein
2g
Fiber

Portion: 1 cup (200ml)

low-giverified-giprobiotic

Lauki Kofta Curry (Baked Kofta)

85
Smart
GI: 35(Low)
85
Cal
10g
Carbs
3.5g
Protein
2.5g
Fiber

Portion: 1 cup (150g)

low-giverified-gibaked

Air-Fried Pakora

Pakora

84
Smart
GI: 35(Low)
80
Cal
10g
Carbs
3g
Protein
2g
Fiber

Portion: 4 pieces (40g)

low-giair-friedlight

Kadhi + Roti (2) + Salad

Kadhi Roti Dinner Punjabi

85
Smart
GI: 36(Low)
320
Cal
36g
Carbs
10g
Protein
4g
Fiber

Portion: 1 plate

complete-mealprobioticlight

Rajma Roti Lunch + Raita

Rajma Roti Lunch Punjabi

92
SugarSmart
GI: 38(Low)
410
Cal
44g
Carbs
16g
Protein
8g
Fiber

Portion: 1 plate

complete-mealproteinfiber

Kadhi Pakora + Brown Rice + Salad

Kadhi Rice Plate Punjabi

कढ़ी चावल प्लेट

84
Smart
GI: 38(Low)
400
Cal
48g
Carbs
12g
Protein
5g
Fiber

Portion: 1 plate

complete-mealyogurt-basedtraditional

Matar Paneer + Roti (2) + Salad

Matar Paneer Plate Punjabi

मटर पनीर प्लेट

88
Smart
GI: 38(Low)
400
Cal
36g
Carbs
18g
Protein
5g
Fiber

Portion: 1 plate

complete-mealproteincalcium

Paneer Bhurji + Roti (2) + Salad

Paneer Bhurji Lunch Punjabi

87
Smart
GI: 38(Low)
400
Cal
32g
Carbs
22g
Protein
4g
Fiber

Portion: 1 plate

complete-mealproteincalcium

Karahi Chicken + Roti (2)

Karahi Chicken Dinner Punjabi

88
Smart
GI: 38(Low)
390
Cal
32g
Carbs
26g
Protein
4g
Fiber

Portion: 1 plate

complete-mealproteinspicy

Keema + Bajra Roti (2) + Salad

Keema Bajra Dinner Punjabi

90
SugarSmart
GI: 38(Low)
390
Cal
32g
Carbs
24g
Protein
5g
Fiber

Portion: 1 plate

complete-mealironmillet

Matar Paneer + Bajra Roti (2)

Matar Paneer Bajra Dinner

88
Smart
GI: 38(Low)
380
Cal
34g
Carbs
18g
Protein
5g
Fiber

Portion: 1 plate

complete-mealproteinmillet

Mushroom Matar + Roti (2) + Dal

Mushroom Lunch Punjabi

86
Smart
GI: 38(Low)
380
Cal
38g
Carbs
14g
Protein
5g
Fiber

Portion: 1 plate

complete-mealumamiprotein

Palak Dal + Roti (2) + Raita

Palak Dal Roti Plate Punjabi

90
SugarSmart
GI: 38(Low)
380
Cal
40g
Carbs
16g
Protein
7g
Fiber

Portion: 1 plate

complete-mealironprotein

Palak Paneer + Bajra Roti (2)

Palak Paneer Plate

पालक पनीर

92
SugarSmart
GI: 38(Low)
380
Cal
34g
Carbs
18g
Protein
7g
Fiber

Portion: 1 plate

complete-mealironprotein

Paneer Bhurji + Bajra Roti (2) + Salad

Paneer Bhurji Dinner Punjabi

पनीर भुर्जी डिनर

89
Smart
GI: 38(Low)
380
Cal
30g
Carbs
20g
Protein
5g
Fiber

Portion: 1 plate

complete-mealproteincalcium

Saag Chicken + Bajra Roti (2)

Saag Chicken Dinner Punjabi

91
SugarSmart
GI: 38(Low)
380
Cal
34g
Carbs
24g
Protein
6g
Fiber

Portion: 1 plate

complete-mealironprotein

Amritsari Chole + Roti (2) + Salad

Chole Roti Dinner Punjabi

95
SugarSmart
GI: 38(Low)
370
Cal
38g
Carbs
16g
Protein
9g
Fiber

Portion: 1 plate

complete-mealproteinfiber

Palak Paneer + Bajra Roti (2) + Salad

Palak Paneer Dinner Punjabi

पालक पनीर डिनर

92
SugarSmart
GI: 38(Low)
370
Cal
32g
Carbs
18g
Protein
7g
Fiber

Portion: 1 plate

complete-mealironcalcium

Rajma + Roti (2) + Salad (Dinner)

Rajma Roti Dinner Punjabi

राजमा रोटी डिनर

93
SugarSmart
GI: 38(Low)
370
Cal
38g
Carbs
16g
Protein
8g
Fiber

Portion: 1 plate

complete-mealproteinfiber

Baingan Bharta + Roti (2) + Raita

Baingan Bharta Plate Punjabi

बैंगन भर्ता प्लेट

88
Smart
GI: 38(Low)
360
Cal
38g
Carbs
10g
Protein
6g
Fiber

Portion: 1 plate

complete-mealsmokytraditional

Methi Paratha (2) + Raita

Methi Paratha Set Punjabi

मेथी पराठा प्लेट

86
Smart
GI: 38(Low)
360
Cal
38g
Carbs
10g
Protein
5g
Fiber

Portion: 2 parathas + raita

complete-mealfenugreekblood-sugar

Lauki Sabzi + Bajra Roti (2) + Dal

Lauki Dinner

लौकी डिनर

93
SugarSmart
GI: 38(Low)
340
Cal
36g
Carbs
14g
Protein
8g
Fiber

Portion: 1 plate

complete-meallight-dinnerfiber

Sarson Saag + Roti (2) + Salad

Sarson Dinner Punjabi

90
SugarSmart
GI: 38(Low)
330
Cal
36g
Carbs
10g
Protein
7g
Fiber

Portion: 1 plate

complete-mealirongreens

Matar Mushroom + Roti (2) + Raita

Mushroom Dinner Punjabi

मटर मशरूम डिनर

87
Smart
GI: 38(Low)
320
Cal
34g
Carbs
12g
Protein
5g
Fiber

Portion: 1 plate

complete-mealproteinlow-calorie

Dalia Khichdi + Raita

Dalia Khichdi Set Punjabi

दलिया खिचड़ी

86
Smart
GI: 38(Low)
300
Cal
38g
Carbs
10g
Protein
5g
Fiber

Portion: 1 bowl + raita

complete-mealwhole-grainfiber

Missi Roti + Curd

88
Smart
GI: 38(Low)
154
Cal
21.5g
Carbs
7.7g
Protein
4.6g
Fiber

Portion: 1 serving

multigrainchickpea-flour

Chole Kulche (WG, Small)

86
Smart
GI: 38(Low)
140
Cal
17g
Carbs
6g
Protein
4g
Fiber

Portion: 1 serving

verified-gibatch-3

Amritsari Kulcha + Chole

84
Smart
GI: 38(Low)
136
Cal
14.5g
Carbs
6.4g
Protein
2.7g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Saag Meat + Makki Roti (2)

83
Smart
GI: 38(Low)
120
Cal
9.6g
Carbs
8.8g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Besan Ladoo (Sugar-Free, 1 piece)

Besan Ladoo

84
Smart
GI: 38(Low)
110
Cal
10g
Carbs
4g
Protein
3g
Fiber

Portion: 1 ladoo (25g)

low-giproteinfestival

Rajma Pulao (Brown Rice)

84
Smart
GI: 38(Low)
100
Cal
12.9g
Carbs
4.3g
Protein
2.9g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Chicken Curry + Brown Rice + Raita

Chicken Curry Rice Punjabi

चिकन कढ़ी चावल

84
Smart
GI: 40(Low)
440
Cal
44g
Carbs
26g
Protein
4g
Fiber

Portion: 1 plate

complete-mealprotein-richcomfort

Kadhai Paneer + Brown Rice + Salad

Kadhai Paneer Rice Plate

83
Smart
GI: 40(Low)
420
Cal
42g
Carbs
18g
Protein
4g
Fiber

Portion: 1 plate

complete-mealproteinbell-pepper

Chole + Roti (2) + Onion Salad

Chole Roti Plate

छोले रोटी

92
SugarSmart
GI: 40(Low)
400
Cal
46g
Carbs
16g
Protein
9g
Fiber

Portion: 1 plate

complete-mealproteinpunjabi

Dal Palak + Brown Rice + Raita

Dal Palak Rice Plate Punjabi

दाल पालक चावल

88
Smart
GI: 40(Low)
400
Cal
48g
Carbs
16g
Protein
7g
Fiber

Portion: 1 plate

complete-mealironprotein

Mix Veg + Brown Rice + Raita

Mix Veg Rice Plate Punjabi

83
Smart
GI: 40(Low)
380
Cal
46g
Carbs
10g
Protein
5g
Fiber

Portion: 1 plate

complete-mealbalancedtraditional

Sattu Paratha (2) + Curd

Sattu Paratha Set Punjabi

सत्तू पराठा

87
Smart
GI: 40(Low)
370
Cal
40g
Carbs
14g
Protein
6g
Fiber

Portion: 2 parathas + curd

complete-mealprotein-richcooling

Gajar Paratha + Curd

Gajar Paratha Set Punjabi

82
Smart
GI: 40(Low)
340
Cal
38g
Carbs
8g
Protein
4g
Fiber

Portion: 1 paratha + curd

complete-mealbeta-carotenetraditional

Gobi Sabzi + Multigrain Roti (2) + Dal

Gobi Dinner Plate Punjabi

गोभी डिनर

87
Smart
GI: 40(Low)
340
Cal
38g
Carbs
12g
Protein
6g
Fiber

Portion: 1 plate

complete-mealcruciferousfiber

Saag + Bajra Roti (2) + Salad

Saag Bajra Dinner Punjabi

साग बाजरा डिनर

91
SugarSmart
GI: 40(Low)
330
Cal
36g
Carbs
10g
Protein
8g
Fiber

Portion: 1 plate

complete-mealironmillet

Oats Paratha (2) + Curd

Oats Paratha Set Punjabi

85
Smart
GI: 40(Low)
320
Cal
36g
Carbs
10g
Protein
5g
Fiber

Portion: 2 parathas + curd

complete-mealbeta-glucanfiber

Methi Roti

Methi Roti

86
Smart
GI: 40(Low)
240
Cal
40g
Carbs
8g
Protein
6g
Fiber

Portion: 2 rotis (80g)

low-gifenugreekblood-sugar-lowering

Stuffed Moong Dal Paratha

84
Smart
GI: 40(Low)
183
Cal
23.3g
Carbs
8.3g
Protein
3.3g
Fiber

Portion: 1 serving

moongproteinfilling

Sattu Paratha Punjabi Style

84
Smart
GI: 40(Low)
155
Cal
22g
Carbs
8g
Protein
3.5g
Fiber

Portion: 1 paratha (80g)

low-giverified-gihigh-protein

Gajrela (Carrot Halwa Lite)

81
Smart
GI: 40(Low)
110
Cal
14g
Carbs
3g
Protein
2g
Fiber

Portion: 1/4 cup (50g)

low-giverified-giwinter

Gajrela (Carrot Halwa SF, Small)

Gajrela SF Punjabi

गाजरेला

81
Smart
GI: 40(Low)
100
Cal
14g
Carbs
3g
Protein
2g
Fiber

Portion: small bowl (60g)

low-gisugar-freebeta-carotene

Rajma Chawal Full Set + Salad + Raita

Rajma Grand Thali

92
SugarSmart
GI: 42(Low)
460
Cal
54g
Carbs
18g
Protein
10g
Fiber

Portion: 1 grand thali

complete-mealproteinfiber

Full Rajma + Brown Rice + Raita + Salad

Full Rajma Thali Punjabi

राजमा थाली

90
SugarSmart
GI: 42(Low)
450
Cal
52g
Carbs
18g
Protein
9g
Fiber

Portion: 1 thali

complete-mealproteinfiber

Chana Masala + Brown Rice + Salad

Chana Rice Plate Punjabi

छोले चावल

90
SugarSmart
GI: 42(Low)
420
Cal
50g
Carbs
16g
Protein
9g
Fiber

Portion: 1 plate

complete-mealproteinfiber

Rajma + Brown Rice + Salad

Rajma Chawal Plate

राजमा चावल

90
SugarSmart
GI: 42(Low)
420
Cal
50g
Carbs
16g
Protein
9g
Fiber

Portion: 1 plate

complete-mealprotein-richtraditional

Saag Paneer + Makki Roti (2) + Salad

Saag Makki Plate Punjabi

साग मक्की प्लेट

90
SugarSmart
GI: 42(Low)
410
Cal
40g
Carbs
16g
Protein
8g
Fiber

Portion: 1 plate

complete-mealironwinter-food

Paneer Paratha (2) + Curd + Pickle

Paneer Paratha Plate

पनीर पराठा

80
Smart
GI: 42(Low)
400
Cal
38g
Carbs
16g
Protein
3g
Fiber

Portion: 2 parathas + sides

complete-mealprotein-richcalcium

Arbi Sabzi + Roti (2) + Dal

Arbi Lunch Punjabi

83
Smart
GI: 42(Low)
380
Cal
40g
Carbs
12g
Protein
5g
Fiber

Portion: 1 plate

complete-mealfibertraditional

Mix Veg Curry + Multigrain Roti (2) + Raita

Mix Veg Thali

सब्जी थाली

87
Smart
GI: 42(Low)
370
Cal
40g
Carbs
12g
Protein
7g
Fiber

Portion: 1 thali

complete-mealbalancedtraditional

Aloo Gobi + Bajra Roti (2) + Raita

Aloo Gobi Bajra Dinner

83
Smart
GI: 42(Low)
340
Cal
40g
Carbs
10g
Protein
5g
Fiber

Portion: 1 plate

complete-mealcruciferousmillet

Oats Cheela (2) + Mint Chutney

Oats Cheela Set Punjabi

ओट्स चीला

84
Smart
GI: 42(Low)
280
Cal
34g
Carbs
10g
Protein
5g
Fiber

Portion: 2 cheelas + chutney

complete-mealbeta-glucanquick

Sattu Paratha + Pickle

84
Smart
GI: 42(Low)
200
Cal
26.7g
Carbs
8.3g
Protein
4.2g
Fiber

Portion: 1 serving

sattuproteintraditional

Mooli Paratha (Radish Stuffed)

Mooli Paratha

83
Smart
GI: 42(Low)
195
Cal
26g
Carbs
6g
Protein
4g
Fiber

Portion: 1 paratha (80g)

low-giwhole-wheatradish

Missi Roti (Gram Flour Mixed)

81
Smart
GI: 42(Low)
170
Cal
24g
Carbs
7g
Protein
3g
Fiber

Portion: 1 roti (60g)

low-giverified-giprotein-rich

Sarson Ka Saag + Makki Roti

82
Smart
GI: 42(Low)
120
Cal
14g
Carbs
4g
Protein
3g
Fiber

Portion: 1 serving

verified-gibatch-3

Rajma Masala + Brown Rice

82
Smart
GI: 42(Low)
107
Cal
15g
Carbs
5g
Protein
2.9g
Fiber

Portion: 1 serving

verified-gibatch-3

Dalia Khichdi (Broken Wheat)

81
Smart
GI: 42(Low)
100
Cal
16g
Carbs
4g
Protein
2.5g
Fiber

Portion: 1 serving

broken-wheatcomfort

Phirni (Sugar-Free, Small)

Phirni SF Punjabi

फिर्नी

76
Smart
GI: 42(Low)
90
Cal
14g
Carbs
3g
Protein
0.5g
Fiber

Portion: small bowl (80ml)

low-gisugar-freerice

Chicken Biryani (Brown Rice) + Raita

Chicken Biryani Punjabi

81
Smart
GI: 44(Low)
440
Cal
46g
Carbs
24g
Protein
4g
Fiber

Portion: 1 plate

complete-mealproteinone-pot

Dal Makhani + Multigrain Roti (2) + Raita

Dal Makhani Thali

दाल मखनी थाली

88
Smart
GI: 44(Low)
440
Cal
48g
Carbs
18g
Protein
8g
Fiber

Portion: 1 thali

complete-mealrichtraditional

Stuffed Paratha Plate (Gobi) + Curd + Pickle

Gobi Paratha Plate

गोभी पराठा प्लेट

79
Smart
GI: 44(Low)
370
Cal
42g
Carbs
10g
Protein
4g
Fiber

Portion: 1 paratha + sides

complete-mealwhole-wheattraditional

Onion Paratha + Pickle + Curd

Onion Paratha Set Punjabi

77
Smart
GI: 44(Low)
350
Cal
40g
Carbs
8g
Protein
3g
Fiber

Portion: 1 paratha + sides

complete-mealtraditionalquick

Mooli Paratha + Butter + Curd

Mooli Paratha Plate Punjabi

80
Smart
GI: 44(Low)
340
Cal
38g
Carbs
8g
Protein
4g
Fiber

Portion: 1 paratha + sides

complete-mealradishtraditional

Gobhi Paratha Standalone Punjabi

Gobi Paratha Punjabi

गोभी पराठा

81
Smart
GI: 44(Low)
220
Cal
30g
Carbs
6g
Protein
4g
Fiber

Portion: 1 paratha (80g)

low-giwhole-wheatstuffed

Makki Ki Roti + Saag (Small)

81
Smart
GI: 44(Low)
147
Cal
20g
Carbs
4g
Protein
3.3g
Fiber

Portion: 1 serving

cornspinachwinter

Aloo Tikki Chaat (Baked)

Aloo Tikki Chaat Punjabi

78
Smart
GI: 44(Low)
110
Cal
16g
Carbs
3g
Protein
2g
Fiber

Portion: 2 tikkis (80g)

low-gibakedtangy

Baked Sweet Potato Tikki

Shakarkandi Tikki

79
Smart
GI: 44(Low)
95
Cal
16g
Carbs
2g
Protein
2.5g
Fiber

Portion: 2 tikkis (80g)

low-gibakedfiber-rich

Sweet Potato Tikki (Baked)

Shakarkandi Tikki

80
Smart
GI: 44(Low)
90
Cal
16g
Carbs
2g
Protein
3g
Fiber

Portion: 2 pieces (60g)

low-gibakedfiber

Poha + Sev + Lemon + Tea

Poha Plate

पोहा प्लेट

77
Smart
GI: 45(Low)
280
Cal
38g
Carbs
6g
Protein
3g
Fiber

Portion: 1 plate

complete-mealquicklight

Stevia Gulab Jamun (Small, 2 pcs)

69
Be Careful
GI: 45(Low)
280
Cal
44g
Carbs
6g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-4

Tortillas

82
Smart
GI: 45(Low)
218
Cal
44.6g
Carbs
5.7g
Protein
6.3g
Fiber

Portion: 1 serving

usda-verified

Aloo Paratha (Whole Wheat, Baked)

Aloo Paratha

81
Smart
GI: 45(Low)
210
Cal
28g
Carbs
6g
Protein
4g
Fiber

Portion: 1 paratha (80g)

low-giwhole-wheatbaked

Dahi Paratha (Yogurt Flatbread)

78
Smart
GI: 45(Low)
150
Cal
22g
Carbs
5g
Protein
2g
Fiber

Portion: 1 paratha (80g)

low-giverified-giwhole-wheat

Baked Samosa (Whole Wheat)

Baked Samosa

80
Smart
GI: 45(Low)
130
Cal
18g
Carbs
4g
Protein
3g
Fiber

Portion: 1 samosa (60g)

low-gibakedwhole-wheat

Gur ki Kheer (Jaggery Rice Pudding)

Gur Kheer

79
Smart
GI: 45(Low)
120
Cal
20g
Carbs
2g
Protein
3g
Fiber

Portion: small bowl (80ml)

low-gijaggerywarming

Phirni (Ground Rice Pudding, Sugar-Free)

75
Smart
GI: 45(Low)
100
Cal
14g
Carbs
3g
Protein
0.5g
Fiber

Portion: 1/2 cup (75ml)

low-giverified-gitraditional

Paratha (2) + Curd + Pickle

Paratha Plate

पराठा प्लेट

77
Smart
GI: 48(Low)
380
Cal
42g
Carbs
10g
Protein
4g
Fiber

Portion: 2 parathas + sides

complete-mealtraditionalfilling

Multigrain Roti

Multigrain Roti

82
Smart
GI: 48(Low)
265
Cal
46g
Carbs
9g
Protein
7g
Fiber

Portion: 2 rotis (80g)

low-gihigh-fibermultigrain

Pinni (Whole Wheat Energy Ball, Mini)

76
Smart
GI: 48(Low)
200
Cal
22g
Carbs
5g
Protein
2g
Fiber

Portion: 1 small piece (30g)

low-giverified-giwinter

Bajra Roti + Jaggery (Small)

80
Smart
GI: 48(Low)
180
Cal
30g
Carbs
5g
Protein
5g
Fiber

Portion: 1 serving

pearl-millettraditional

Bajra Roti with Sarson Saag

81
Smart
GI: 48(Low)
160
Cal
24g
Carbs
5g
Protein
5g
Fiber

Portion: 1 roti + saag (150g)

low-giverified-gimillet

Pinni (Whole Wheat, No Sugar)

Pinni

78
Smart
GI: 48(Low)
160
Cal
20g
Carbs
5g
Protein
3g
Fiber

Portion: 1 piece (40g)

low-gihigh-fiberwinter-food

Dum Aloo (Low-oil)

Dum Aloo Punjabi

76
Smart
GI: 48(Low)
110
Cal
16g
Carbs
3g
Protein
2g
Fiber

Portion: 1 cup (150g)

low-gismall-portiontraditional

Kulle Chaat (Stuffed Potato, Small)

Kulle Chaat Punjabi

कुल्ले चाट

76
Smart
GI: 48(Low)
95
Cal
14g
Carbs
3g
Protein
2g
Fiber

Portion: 1 piece (60g)

low-gistreet-foodtangy

Masala Muri (Spiced Puffed Rice)

74
Smart
GI: 48(Low)
95
Cal
16g
Carbs
2.5g
Protein
1g
Fiber

Portion: 1 cup (50g)

low-giverified-gilight

Masala Corn Cup

Masala Corn Punjabi

मसाला कॉर्न

76
Smart
GI: 48(Low)
90
Cal
16g
Carbs
3g
Protein
2g
Fiber

Portion: 1 cup (80g)

low-gifiberstreet-food

Makki di Roti with Saag

Makki Roti Saag

82
Smart
GI: 50(Low)
280
Cal
40g
Carbs
8g
Protein
7g
Fiber

Portion: 2 rotis + saag (200g)

low-gigluten-freeiron-rich

Laccha Paratha (Layered, Whole Wheat)

74
Smart
GI: 50(Low)
165
Cal
24g
Carbs
4g
Protein
2g
Fiber

Portion: 1 paratha (60g)

low-giverified-giwhole-wheat

Makki di Roti (Corn Flour Flatbread)

75
Smart
GI: 52(Low)
260
Cal
48g
Carbs
8g
Protein
5g
Fiber

Portion: 1 roti (60g)

low-giverified-gimillet

Makki Di Roti

Makki Roti

78
Smart
GI: 52(Low)
245
Cal
42g
Carbs
7g
Protein
6g
Fiber

Portion: 2 rotis (80g)

moderate-gigluten-freewinter-food

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