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Tamil Nadu, India

South Indian Food for Diabetics

Idli, dosa, sambar, and millet-based dishes rated for diabetes. Every food rated by glycemic index with nutrition facts.

209
Total Foods
202
Low GI (≤55)
33
Avg GI
97%
Diabetes-Friendly

GI Distribution

202
Low GI (≤55)
6
Medium GI (56-69)
1
High GI (≥70)

All South Indian Foods (209)

Meen Varuval (Fish Fry Tamil)

Meen Varuval

மீன் வறுவல்

100
SugarSmart
GI: 1(Low)
170
Cal
3g
Carbs
24g
Protein
0g
Fiber

Portion: 1 piece (100g)

zero-giomega-3protein

Kozhi Varuval (Chicken Fry)

Kozhi Varuval

கோழி வறுவல்

100
SugarSmart
GI: 1(Low)
165
Cal
3g
Carbs
24g
Protein
0g
Fiber

Portion: 1 serving (120g)

zero-giproteinspicy

Muttai Poriyal (Egg Stir-Fry)

Muttai Poriyal

முட்டை பொரியல்

100
SugarSmart
GI: 1(Low)
155
Cal
2g
Carbs
13g
Protein
0g
Fiber

Portion: 2 eggs (120g)

zero-giproteinquick

Nethili Fry (Anchovy, Small)

100
SugarSmart
GI: 1(Low)
150
Cal
3.3g
Carbs
15g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Kongunadu Kozhi (Coimbatore Chicken)

100
SugarSmart
GI: 1(Low)
95
Cal
2g
Carbs
12g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gi

Chettinad Chicken Curry

100
SugarSmart
GI: 1(Low)
90
Cal
3g
Carbs
11g
Protein
1g
Fiber

Portion: 1 serving

verified-gi

Chettinad Prawn Curry

100
SugarSmart
GI: 1(Low)
90
Cal
2g
Carbs
11g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Tm Poriyal Final2

100
SugarSmart
GI: 1(Low)
17
Cal
0.8g
Carbs
0g
Protein
0.8g
Fiber

Portion: 1 serving

verified-gifinal-pushvalidated

Filter Coffee (No Sugar, Small)

Tamil Filter Coffee

ஃபில்டர் காபி

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

Portion: 100ml

zero-giantioxidantstraditional

Elachi Tea (Cardamom Tea, No Sugar)

Elachi Tea

ஏலக்காய் தேநீர்

99
SugarSmart
GI: 1(Low)
3
Cal
0.5g
Carbs
0.1g
Protein
0g
Fiber

Portion: 200ml

zero-giaromaticdigestive

Kozhi Varuval Full Tamil

100
SugarSmart
GI: 3(Low)
100
Cal
1.1g
Carbs
11.1g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Tamil Poriyal Final

100
SugarSmart
GI: 3(Low)
20
Cal
1.3g
Carbs
0.7g
Protein
1.3g
Fiber

Portion: 1 serving

verified-gifinal-batchvalidated

Sukku Malli Coffee (Dry Ginger Coriander)

Sukku Malli Kaapi

சுக்கு மல்லி காபி

99
SugarSmart
GI: 3(Low)
8
Cal
1g
Carbs
0.3g
Protein
0.3g
Fiber

Portion: 150ml

very-low-gidigestivewarming

Tm Rasam Final2

98
SugarSmart
GI: 3(Low)
8
Cal
0.5g
Carbs
0g
Protein
0g
Fiber

Portion: 1 serving

verified-gifinal-pushvalidated

Meen Varuval (Fish Fry South Indian)

100
SugarSmart
GI: 5(Low)
165
Cal
5g
Carbs
22g
Protein
0.5g
Fiber

Portion: 1 piece (100g)

low-giverified-giprotein-rich

Meen Kuzhambu (Fish Tamarind Curry)

100
SugarSmart
GI: 5(Low)
125
Cal
4g
Carbs
18g
Protein
1g
Fiber

Portion: 1 serving (150g)

low-giverified-giomega-3

Tamil Chicken Chettinad Set

100
SugarSmart
GI: 5(Low)
82
Cal
0.9g
Carbs
10g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Tamil Keerai Poriyal Full

100
SugarSmart
GI: 5(Low)
27
Cal
1.3g
Carbs
1.3g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-561validated

Tamil Nandu Rasam Full

98
SugarSmart
GI: 5(Low)
20
Cal
0.8g
Carbs
2g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-561validated

Tm Kozhambu 7K

97
SugarSmart
GI: 5(Low)
11
Cal
0.6g
Carbs
0g
Protein
0g
Fiber

Portion: 1 serving

verified-gi7k-pushvalidated

Meen Kuzhambu Full Tamil

97
SugarSmart
GI: 8(Low)
58
Cal
1.3g
Carbs
6.7g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Tamil Kozhi Rasam Full

96
SugarSmart
GI: 8(Low)
24
Cal
0.8g
Carbs
2.4g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-561validated

Tamil Vathal Kuzhambu Final

96
SugarSmart
GI: 8(Low)
20
Cal
1.5g
Carbs
0.5g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gifinal-batchvalidated

Nannari Sharbat (Sugar-Free)

Nannari Sarbath

நன்னாரி

95
SugarSmart
GI: 8(Low)
15
Cal
3g
Carbs
0g
Protein
0g
Fiber

Portion: 200ml

very-low-gicoolingtraditional

Murungai Keerai Poriyal (Moringa Stir-Fry)

Sahjan Patti Sabzi

முருங்கை கீரை பொரியல்

100
SugarSmart
GI: 10(Low)
55
Cal
6g
Carbs
4g
Protein
3.5g
Fiber

Portion: 1 cup (100g)

very-low-gianti-diabeticcalcium

Tamil Kootu Side Full

96
SugarSmart
GI: 12(Low)
33
Cal
2.7g
Carbs
1.3g
Protein
1.3g
Fiber

Portion: 1 serving

verified-gibatch-563validated

Neer Mor (Spiced Buttermilk)

Neer Mor

நீர் மோர்

94
SugarSmart
GI: 12(Low)
28
Cal
3g
Carbs
1.5g
Protein
0.5g
Fiber

Portion: 250ml

very-low-giprobioticcooling

Tm Sambar Final2

94
SugarSmart
GI: 12(Low)
15
Cal
1g
Carbs
0.5g
Protein
0.5g
Fiber

Portion: 1 serving

verified-gifinal-pushvalidated

Paneer Poriyal (Cottage Cheese Stir-Fry)

Paneer Poriyal

பனீர் பொரியல்

96
SugarSmart
GI: 14(Low)
160
Cal
5g
Carbs
14g
Protein
1g
Fiber

Portion: 1 cup (120g)

very-low-giproteincalcium

Masala Sundal (Peanut)

Verkadalai Sundal

வேர்கடலை சுண்டல்

99
SugarSmart
GI: 14(Low)
140
Cal
8g
Carbs
7g
Protein
3g
Fiber

Portion: half cup (60g)

very-low-giproteinhealthy-fats

Sprouts Sundal

Molai Keerai Sundal

முளைகட்டிய சுண்டல்

100
SugarSmart
GI: 15(Low)
110
Cal
12g
Carbs
8g
Protein
5g
Fiber

Portion: 1 cup (100g)

very-low-gihigh-proteinfiber-rich

Thayir Pachadi (Yogurt Raita)

Raita Tamil

தயிர் பச்சடி

94
SugarSmart
GI: 15(Low)
50
Cal
5g
Carbs
3g
Protein
1g
Fiber

Portion: half cup (100g)

very-low-giprobioticcooling

Keerai Masiyal (Greens Mash)

Palak Mash

கீரை மசியல்

100
SugarSmart
GI: 15(Low)
48
Cal
5g
Carbs
3g
Protein
4g
Fiber

Portion: 1 cup (120g)

very-low-giiron-richgreens

Keerai Masiyal (Mashed Greens)

98
SugarSmart
GI: 15(Low)
45
Cal
4g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (100g)

low-giverified-giiron-rich

Vaazhaithandu Poriyal (Banana Stem Stir Fry)

97
SugarSmart
GI: 15(Low)
35
Cal
5g
Carbs
1.5g
Protein
3g
Fiber

Portion: 1 cup (100g)

low-giverified-gikidney-friendly

Murungai Keerai Soup (Moringa Soup)

Murungai Soup

முருங்கை கீரை சூப்

95
SugarSmart
GI: 15(Low)
30
Cal
4g
Carbs
2g
Protein
2g
Fiber

Portion: 1 cup (200ml)

very-low-gianti-diabeticiron

Rasam (Pepper Lemon)

93
SugarSmart
GI: 15(Low)
25
Cal
4g
Carbs
1g
Protein
1g
Fiber

Portion: 1 serving

low-giverified-gi

Nannari Sarbat (Root Herb Drink)

92
SugarSmart
GI: 15(Low)
20
Cal
4g
Carbs
0.2g
Protein
0.5g
Fiber

Portion: 200ml

low-giverified-gicooling

Vazhai Thandu Juice (Banana Stem Juice)

Banana Stem Juice

வாழைத்தண்டு ஜூஸ்

94
SugarSmart
GI: 15(Low)
20
Cal
4g
Carbs
0.5g
Protein
1.5g
Fiber

Portion: 200ml

very-low-gikidney-healthcooling

Rasam

Rasam

ரசம்

92
SugarSmart
GI: 15(Low)
18
Cal
3g
Carbs
0.5g
Protein
0.5g
Fiber

Portion: 1 cup (200ml)

very-low-gianti-inflammatory

Bitter Melon (Karela, Stir-Fried)

96
SugarSmart
GI: 15(Low)
17
Cal
3.3g
Carbs
0.8g
Protein
2.5g
Fiber

Portion: 1 serving

verified-gi

Tamil Keerai Vadai Baked

100
SugarSmart
GI: 18(Low)
150
Cal
13.3g
Carbs
6.7g
Protein
5g
Fiber

Portion: 1 serving

verified-gibatch-54bvalidated

Sundal Protein Full Tamil

98
SugarSmart
GI: 18(Low)
100
Cal
12g
Carbs
6g
Protein
4g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Kathirikai Poriyal (Brinjal Stir-Fry)

Baingan Poriyal

கத்திரிக்காய் பொரியல்

97
SugarSmart
GI: 18(Low)
65
Cal
7g
Carbs
2g
Protein
3.5g
Fiber

Portion: 1 cup (120g)

very-low-giantioxidantlow-calorie

Kathirikai Gothsu (Eggplant Mash)

96
SugarSmart
GI: 18(Low)
60
Cal
6g
Carbs
2g
Protein
3g
Fiber

Portion: 1 cup (120g)

low-giverified-gitangy

Tamil Kootu Full Plate

94
SugarSmart
GI: 18(Low)
50
Cal
4g
Carbs
2g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-55bvalidated

Milagu Kuzhambu (Pepper Curry)

93
SugarSmart
GI: 18(Low)
40
Cal
5g
Carbs
1.5g
Protein
1.5g
Fiber

Portion: 1 cup (150g)

low-giverified-giwarming

Vazhaipoo Poriyal (Banana Blossom Stir Fry)

95
SugarSmart
GI: 20(Low)
55
Cal
8g
Carbs
2g
Protein
3.5g
Fiber

Portion: 1 cup (100g)

low-giverified-gifiber-rich

Vendaikai Poriyal (Okra Stir-Fry)

Bhindi Poriyal

வெண்டைக்காய் பொரியல்

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

Portion: 1 cup (120g)

very-low-giblood-sugar-loweringfiber

Kollu Rasam (Horse Gram Soup)

94
SugarSmart
GI: 20(Low)
45
Cal
6g
Carbs
3.5g
Protein
2.5g
Fiber

Portion: 1 cup (200ml)

low-giverified-giweight-loss

Kollu Sundal (Horse Gram Breakfast)

98
SugarSmart
GI: 22(Low)
140
Cal
18g
Carbs
8g
Protein
5g
Fiber

Portion: 1 cup (100g)

low-giverified-giweight-loss

Tamil Paal Payasam SF

88
Smart
GI: 22(Low)
100
Cal
10g
Carbs
3.8g
Protein
0g
Fiber

Portion: 1 serving

verified-gibatch-53validated

Mor Kuzhambu (Buttermilk Curry)

Kadhi

மோர் குழம்பு

89
Smart
GI: 22(Low)
55
Cal
5g
Carbs
3g
Protein
1g
Fiber

Portion: ½ cup (100g)

very-low-giprobiotics

Vendakkai Puli Kuzhambu (Okra Tamarind)

93
SugarSmart
GI: 22(Low)
55
Cal
7g
Carbs
2g
Protein
3g
Fiber

Portion: 1 cup (150g)

low-giverified-gitangy

Tamil Rasam Rice Full

89
Smart
GI: 22(Low)
50
Cal
5.4g
Carbs
1.2g
Protein
0.8g
Fiber

Portion: 1 serving

verified-gibatch-55bvalidated

Kollu Rasam (Horse Gram Rasam)

Kollu Rasam

கொள்ளு ரசம்

91
SugarSmart
GI: 22(Low)
30
Cal
5g
Carbs
2g
Protein
2g
Fiber

Portion: 1 cup (200ml)

very-low-gianti-diabetickidney-stone

Tamil Murukku Ragi Small

95
SugarSmart
GI: 25(Low)
400
Cal
46.7g
Carbs
10g
Protein
6.7g
Fiber

Portion: 1 serving

verified-gibatch-53validated

Tamil Kuzhi Paniyaram Set

89
Smart
GI: 25(Low)
117
Cal
11.7g
Carbs
3.3g
Protein
1.7g
Fiber

Portion: 1 serving

verified-gibatch-54bvalidated

Manathakkali Vathal Kuzhambu (Black Nightshade)

Manathakkali Kuzhambu

மணத்தக்காளி குழம்பு

91
SugarSmart
GI: 25(Low)
70
Cal
8g
Carbs
3g
Protein
2.5g
Fiber

Portion: half cup (100g)

very-low-gianti-ulceriron-rich

Sundal (Chickpea)

Chana Sundal

சுண்டல்

100
SugarSmart
GI: 28(Low)
164
Cal
27g
Carbs
9g
Protein
12g
Fiber

Portion: ½ cup (80g)

very-low-gihigh-fiberfestival-snack

Vazhaipoo Vadai (Banana Flower, Baked)

97
SugarSmart
GI: 28(Low)
150
Cal
17.5g
Carbs
7.5g
Protein
6.3g
Fiber

Portion: 1 serving

verified-gibatch-3

Karamani Poriyal (Black Eyed Pea Stir Fry)

95
SugarSmart
GI: 28(Low)
130
Cal
18g
Carbs
7g
Protein
5g
Fiber

Portion: 1 cup (100g)

low-giverified-gihigh-fiber

Karuppu Ulundhu Vadai (Air-Fried Black Gram)

Ulundhu Vadai

கருப்பு உளுந்து வடை

92
SugarSmart
GI: 28(Low)
130
Cal
14g
Carbs
7g
Protein
3.5g
Fiber

Portion: 2 pieces (60g)

low-giair-friedprotein-rich

Sundal (Chickpea, Coconut)

95
SugarSmart
GI: 28(Low)
130
Cal
18g
Carbs
7g
Protein
5g
Fiber

Portion: 1 serving

low-giverified-gi

Paruppu Vadai (Air-Fried)

Lentil Vadai

பருப்பு வடை

92
SugarSmart
GI: 28(Low)
120
Cal
14g
Carbs
6g
Protein
4g
Fiber

Portion: 2 pieces (50g)

very-low-giair-friedprotein

Kollu Sundal (Horse Gram)

98
SugarSmart
GI: 28(Low)
117
Cal
18.3g
Carbs
8.3g
Protein
6.7g
Fiber

Portion: 1 serving

legumeproteinlow-gi

Paruppu Urundai (Steamed Lentil Balls)

93
SugarSmart
GI: 28(Low)
115
Cal
14g
Carbs
8g
Protein
4g
Fiber

Portion: 4 pieces (80g)

low-giverified-gisteamed

Dosa Set Home Full Tamil

86
Smart
GI: 28(Low)
100
Cal
10g
Carbs
2.5g
Protein
1.3g
Fiber

Portion: 1 serving

verified-gibatch-49validated

Tamil Kara Dosai Full

86
Smart
GI: 28(Low)
100
Cal
10g
Carbs
2.5g
Protein
1.3g
Fiber

Portion: 1 serving

verified-gibatch-53validated

Vazhapoo Kootu (Banana Flower Lentil)

Vazhapoo Kootu

வாழைப்பூ கூட்டு

92
SugarSmart
GI: 28(Low)
75
Cal
10g
Carbs
4g
Protein
4g
Fiber

Portion: 1 cup (150g)

low-giiron-richlentil

Chow Chow Kootu (Chayote Lentil)

Chow Chow Kootu

சௌசௌ கூட்டு

91
SugarSmart
GI: 28(Low)
70
Cal
10g
Carbs
4g
Protein
3.5g
Fiber

Portion: 1 cup (150g)

low-gilow-calorielentil

Poriyal (Stir-fried Vegetables)

Sabzi

பொரியல்

90
SugarSmart
GI: 28(Low)
65
Cal
8g
Carbs
2g
Protein
3g
Fiber

Portion: 1 cup (120g)

low-gilow-calorie

Tamil Thayir Sadam Full

84
Smart
GI: 28(Low)
54
Cal
5.4g
Carbs
1.5g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-54bvalidated

Paruppu (Toor Dal)

Dal

பருப்பு

92
SugarSmart
GI: 29(Low)
115
Cal
19g
Carbs
7g
Protein
4g
Fiber

Portion: 1 cup (200g)

low-gihigh-protein

Kollu Podi with Idli (Horse Gram Powder)

90
SugarSmart
GI: 30(Low)
125
Cal
16g
Carbs
6g
Protein
3.5g
Fiber

Portion: 2 idli + powder (120g)

low-giverified-giprotein-rich

Pesarattu Tamil Style (Green Gram Dosa)

91
SugarSmart
GI: 30(Low)
120
Cal
14g
Carbs
8g
Protein
3.5g
Fiber

Portion: 2 dosas (100g)

low-giverified-giprotein-rich

Kola Urundai Kuzhambu (Lentil Ball Curry)

91
SugarSmart
GI: 30(Low)
110
Cal
14g
Carbs
7g
Protein
4g
Fiber

Portion: 1 cup (150g)

low-giverified-giprotein-rich

Parangikai Kootu (Pumpkin Lentil)

Kaddu Kootu

பரங்கிக்காய் கூட்டு

89
Smart
GI: 30(Low)
80
Cal
12g
Carbs
4g
Protein
3g
Fiber

Portion: 1 cup (150g)

low-gibeta-carotenelentil

Kaara Kuzhambu

Kaara Kuzhambu

காரக் குழம்பு

87
Smart
GI: 30(Low)
72
Cal
8g
Carbs
2g
Protein
2.5g
Fiber

Portion: ½ cup (100g)

low-gianti-inflammatory

Babyfood

85
Smart
GI: 30(Low)
32
Cal
6.8g
Carbs
2.3g
Protein
1.5g
Fiber

Portion: 1 serving

usda-verified

Pesarattu (Green Moong Dosa)

Tamil Pesarattu

பெசரட்டு

90
SugarSmart
GI: 32(Low)
135
Cal
16g
Carbs
8g
Protein
4g
Fiber

Portion: 2 dosas (120g)

low-gihigh-proteingreen-moong

Millet Pongal Set Full Tamil

85
Smart
GI: 32(Low)
90
Cal
12g
Carbs
2.5g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-45validated

Kootu (Mixed Veg & Lentil)

Kootu

கூட்டு

90
SugarSmart
GI: 32(Low)
85
Cal
10g
Carbs
4g
Protein
4g
Fiber

Portion: 1 cup (150g)

low-gihigh-fiber

Ragi Mudde Saaru Full Tamil

86
Smart
GI: 32(Low)
77
Cal
10.9g
Carbs
2.3g
Protein
2.3g
Fiber

Portion: 1 serving

verified-gibatch-45validated

Sambar Rice Full Tamil

83
Smart
GI: 32(Low)
64
Cal
7.1g
Carbs
2.1g
Protein
1.1g
Fiber

Portion: 1 serving

verified-gibatch-49validated

Curd Rice Full Tamil

82
Smart
GI: 32(Low)
62
Cal
6.9g
Carbs
1.5g
Protein
0.4g
Fiber

Portion: 1 serving

verified-gibatch-49validated

Kanji (Millet Porridge, Fermented)

84
Smart
GI: 32(Low)
48
Cal
8.8g
Carbs
1.6g
Protein
1.6g
Fiber

Portion: 1 serving

fermentedprobiotic

Murungakkai Sambar (Drumstick Sambar)

86
Smart
GI: 32(Low)
48
Cal
7g
Carbs
3g
Protein
2.5g
Fiber

Portion: 1 cup (200ml)

low-giverified-gicalcium-rich

Athirasam SF Small Tamil

79
Smart
GI: 35(Low)
433
Cal
60g
Carbs
6.7g
Protein
3.3g
Fiber

Portion: 1 serving

verified-gibatch-51validated

Thengai Barfi (Coconut Barfi, Sugar-Free)

Thengai Barfi

தேங்காய் பர்பி

85
Smart
GI: 35(Low)
140
Cal
12g
Carbs
2g
Protein
3g
Fiber

Portion: 1 piece (25g)

low-gicoconutsugar-free

Adai (Mixed Lentil Crepe)

87
Smart
GI: 35(Low)
130
Cal
18g
Carbs
7g
Protein
3.5g
Fiber

Portion: 1 adai (80g)

low-giverified-giprotein-rich

Paruppu Payasam (Dal Kheer, Sugar-Free)

84
Smart
GI: 35(Low)
120
Cal
16g
Carbs
5g
Protein
2g
Fiber

Portion: 1/2 cup (75ml)

low-giverified-gitemple-food

Samai Idli (Little Millet)

86
Smart
GI: 35(Low)
117
Cal
20g
Carbs
4.2g
Protein
3.3g
Fiber

Portion: 1 serving

milletfermented

Ragi Dosa Ghee Set Tamil

85
Smart
GI: 35(Low)
113
Cal
13.8g
Carbs
3.8g
Protein
2.5g
Fiber

Portion: 1 serving

verified-gibatch-44validated

Chettinad Egg Curry + Roti

83
Smart
GI: 35(Low)
112
Cal
8.8g
Carbs
6.4g
Protein
1.2g
Fiber

Portion: 1 serving

verified-gibatch-3

Varagu Arisi Pongal

84
Smart
GI: 35(Low)
106
Cal
16.7g
Carbs
3.3g
Protein
2.2g
Fiber

Portion: 1 serving

verified-gibatch-3

Thinai Sundal (Foxtail Millet Sundal)

Thinai Sundal

தினை சுண்டல்

86
Smart
GI: 35(Low)
100
Cal
14g
Carbs
5g
Protein
3g
Fiber

Portion: half cup (80g)

low-gimilletprotein

Elaneer Payasam (Tender Coconut, Sugar-Free)

Elaneer Payasam

இளநீர் பாயசம்

81
Smart
GI: 35(Low)
90
Cal
12g
Carbs
2g
Protein
1g
Fiber

Portion: 100ml

low-gicoconutsugar-free

Idli Set Full Tamil Home

81
Smart
GI: 35(Low)
88
Cal
11.3g
Carbs
2.5g
Protein
0.6g
Fiber

Portion: 1 serving

verified-gibatch-48validated

Keerai Masiyal + Millet Rice

84
Smart
GI: 35(Low)
88
Cal
12g
Carbs
3.2g
Protein
2.4g
Fiber

Portion: 1 serving

verified-gibatch-3

Milagu Rasam + Millet Rice

83
Smart
GI: 35(Low)
80
Cal
11.2g
Carbs
2.4g
Protein
1.6g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Parangikkai Kootu (Pumpkin Lentil Curry)

86
Smart
GI: 35(Low)
70
Cal
10g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (150g)

low-giverified-gibeta-carotene

Sambar

Sambar

சாம்பார்

84
Smart
GI: 35(Low)
44
Cal
6g
Carbs
3g
Protein
2g
Fiber

Portion: 1 cup (200ml)

low-giprotein-richdiabetic-staple

Paanagam (Jaggery Water, Small)

Paanagam

பானகம்

79
Smart
GI: 35(Low)
30
Cal
7g
Carbs
0.1g
Protein
0g
Fiber

Portion: 150ml

low-gielectrolytestemple-drink

Adai (Mixed Lentil Dosa)

Adai Dosa

அடை

88
Smart
GI: 36(Low)
130
Cal
18g
Carbs
7g
Protein
4g
Fiber

Portion: 1 adai (100g)

low-giprotein-richmulti-lentil

Thinai Pongal (Foxtail Millet)

83
Smart
GI: 36(Low)
106
Cal
16.7g
Carbs
3.3g
Protein
2.2g
Fiber

Portion: 1 serving

millethealthy

Chapati (2) + Chicken Kurma + Salad

Kozhi Kurma Dinner

கோழி குர்மா இரவு

88
Smart
GI: 38(Low)
380
Cal
32g
Carbs
24g
Protein
4g
Fiber

Portion: 1 plate

complete-mealhigh-proteinlight-dinner

Roti (2) + Meen Kurma + Salad

Meen Kurma Dinner

மீன் குர்மா இரவு

88
Smart
GI: 38(Low)
370
Cal
32g
Carbs
24g
Protein
4g
Fiber

Portion: 1 plate

complete-mealomega-3light-dinner

Adai (Lentil Dosa) + Avial

Adai Avial Set

அடை அவியல்

90
SugarSmart
GI: 38(Low)
340
Cal
38g
Carbs
14g
Protein
7g
Fiber

Portion: 2 adai + avial

complete-mealprotein-richtraditional

Keerai Kootu + Millet Rice + Poriyal

Keerai Dinner Set

கீரை இரவு உணவு

92
SugarSmart
GI: 38(Low)
340
Cal
38g
Carbs
14g
Protein
8g
Fiber

Portion: 1 plate

complete-mealiron-richlight-dinner

Chapati (2) + Veg Kurma + Keerai Poriyal

Veg Kurma Dinner Tamil

வெஜ் குர்மா டின்னர்

88
Smart
GI: 38(Low)
330
Cal
36g
Carbs
10g
Protein
6g
Fiber

Portion: 1 plate

complete-meallightmild

Idli (3) + Sambar + Chutney

Idli Set

இட்லி செட்

85
Smart
GI: 38(Low)
310
Cal
42g
Carbs
10g
Protein
5g
Fiber

Portion: 3 idlis + sides

complete-mealsteamedtraditional

Paniyaram (Sweet + Savory, 6pc)

82
Smart
GI: 38(Low)
150
Cal
20g
Carbs
5g
Protein
1.7g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Kambu Adai (Pearl Millet Crepe)

86
Smart
GI: 38(Low)
129
Cal
20g
Carbs
5.7g
Protein
3.6g
Fiber

Portion: 1 serving

millethigh-fiber

Kambu Dosai + Thengai Chutney

85
Smart
GI: 38(Low)
120
Cal
17.3g
Carbs
4g
Protein
3.3g
Fiber

Portion: 1 serving

verified-gibatch-3

Millet Biryani + Raita

82
Smart
GI: 38(Low)
107
Cal
12.9g
Carbs
4.3g
Protein
1.8g
Fiber

Portion: 1 serving

verified-gibatch-3

Paruppu Usili + Rice

83
Smart
GI: 38(Low)
104
Cal
12.8g
Carbs
4.8g
Protein
2.4g
Fiber

Portion: 1 serving

verified-gibatch-3

Kulambu Saadam (Gravy Rice Millet)

81
Smart
GI: 38(Low)
96
Cal
12.8g
Carbs
3.2g
Protein
1.6g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Thinai Payasam (No Sugar)

82
Smart
GI: 38(Low)
93
Cal
16g
Carbs
2.7g
Protein
2g
Fiber

Portion: 1 serving

verified-gibatch-3

Kara Kuzhambu + Brown Rice

81
Smart
GI: 38(Low)
86
Cal
11.4g
Carbs
2.9g
Protein
1.4g
Fiber

Portion: 1 serving

verified-gibatch-30validated

Varagu Rice + Sambar + Poriyal + Papad

Varagu Lunch Thali

வரகு சாதம் தாளி

90
SugarSmart
GI: 40(Low)
380
Cal
46g
Carbs
14g
Protein
8g
Fiber

Portion: 1 thali

complete-mealmilletlow-gi

Roti (2) + Egg Kurma + Poriyal

Egg Kurma Dinner

முட்டை குர்மா டின்னர்

87
Smart
GI: 40(Low)
370
Cal
34g
Carbs
18g
Protein
5g
Fiber

Portion: 1 plate

complete-mealprotein-richlight

Roti (2) + Paneer Kurma + Poriyal

Paneer Kurma Dinner

பனீர் குர்மா இரவு

87
Smart
GI: 40(Low)
360
Cal
34g
Carbs
18g
Protein
5g
Fiber

Portion: 1 plate

complete-mealprotein-richlight-dinner

Small Millet Rice + Paruppu + Mor Kuzhambu

Light Paruppu Dinner

பருப்பு மோர் குழம்பு

87
Smart
GI: 40(Low)
330
Cal
38g
Carbs
14g
Protein
6g
Fiber

Portion: 1 plate

complete-mealprobioticprotein

Vazhaipoo Poriyal + Brown Rice + Rasam

Vazhaipoo Dinner

வாழைப்பூ இரவு உணவு

91
SugarSmart
GI: 40(Low)
330
Cal
36g
Carbs
12g
Protein
8g
Fiber

Portion: 1 plate

complete-mealfiber-richlight

Curd Rice + Mor Milagai + Papad

Curd Rice Light Set

தயிர் சாதம் லைட்

82
Smart
GI: 40(Low)
320
Cal
40g
Carbs
10g
Protein
4g
Fiber

Portion: 1 plate

complete-mealprobioticcooling

Millet Rice (small) + Keerai Kootu + Rasam

Light Millet Dinner Tamil

லைட் மில்லெட் டின்னர்

91
SugarSmart
GI: 40(Low)
320
Cal
36g
Carbs
12g
Protein
8g
Fiber

Portion: 1 plate

complete-mealmilletiron-rich

Ragi Halwa (No Sugar, Small)

85
Smart
GI: 40(Low)
200
Cal
30g
Carbs
5g
Protein
5g
Fiber

Portion: 1 serving

verified-gibatch-4

Bajra Uttapam + Sambar

82
Smart
GI: 40(Low)
111
Cal
16.7g
Carbs
4.4g
Protein
2.8g
Fiber

Portion: 1 serving

milletuttapam

Paruppu Payasam (Sugar-Free)

Paruppu Payasam

பருப்பு பாயசம்

84
Smart
GI: 40(Low)
110
Cal
18g
Carbs
2g
Protein
4g
Fiber

Portion: 100ml

low-giproteintraditional

Elaneer Payasam (Tender Coconut Kheer)

79
Smart
GI: 40(Low)
95
Cal
12g
Carbs
2g
Protein
1.5g
Fiber

Portion: 1/2 cup (75ml)

low-giverified-ginatural-sweet

Vendakkai Mor Kuzhambu + Rice

79
Smart
GI: 40(Low)
86
Cal
12.1g
Carbs
2.9g
Protein
1.4g
Fiber

Portion: 1 serving

verified-gibatch-3

Vazhaikai Poriyal (Raw Banana Stir-Fry)

Kachche Kele Sabzi

வாழைக்காய் பொரியல்

82
Smart
GI: 40(Low)
85
Cal
18g
Carbs
1.5g
Protein
3g
Fiber

Portion: 1 cup (120g)

low-giresistant-starchfiber-rich

Ragi Malt (Finger Millet Porridge)

80
Smart
GI: 40(Low)
64
Cal
12g
Carbs
1.6g
Protein
2g
Fiber

Portion: 1 serving

milletporridgecalcium

Kambu Koozh (Fermented Millet Drink)

Kambu Koozh Drink

கம்பு கூழ் பானம்

82
Smart
GI: 40(Low)
60
Cal
12g
Carbs
2g
Protein
3g
Fiber

Portion: 200ml

low-giprobioticmillet

Brown Rice + Egg Curry + Poriyal

Egg Curry Plate Tamil

முட்டை குழம்பு தட்டு

83
Smart
GI: 42(Low)
430
Cal
46g
Carbs
18g
Protein
5g
Fiber

Portion: 1 plate

complete-mealprotein-richtraditional

Millet Rice + Kozhi Kuzhambu + Keerai Poriyal

Kozhi Millet Thali

கோழி மில்லெட் தாளி

87
Smart
GI: 42(Low)
430
Cal
44g
Carbs
24g
Protein
6g
Fiber

Portion: 1 thali

complete-mealmilletprotein

Foxtail Millet Rice + Kootu + Poriyal + Rasam

Thinai Lunch Thali

தினை மதிய தாளி

88
Smart
GI: 42(Low)
390
Cal
46g
Carbs
14g
Protein
8g
Fiber

Portion: 1 thali

complete-mealmilletbalanced

Kambu Rice + Sambar + Avial

Kambu Sadam Thali

கம்பு சாதம் தாளி

88
Smart
GI: 42(Low)
390
Cal
48g
Carbs
14g
Protein
8g
Fiber

Portion: 1 plate

complete-mealmillethigh-fiber

Mor Kuzhambu + Brown Rice + Poriyal

Mor Kuzhambu Set

மோர் குழம்பு செட்

84
Smart
GI: 42(Low)
360
Cal
42g
Carbs
10g
Protein
6g
Fiber

Portion: 1 plate

complete-mealprobioticcooling

Curd Rice + Poriyal + Papad

Thayir Sadam Set

தயிர் சாதம் செட்

82
Smart
GI: 42(Low)
350
Cal
44g
Carbs
10g
Protein
5g
Fiber

Portion: 1 plate

complete-mealprobioticcooling

Dosa (2) + Sambar + Chutney

Dosa Set

தோசை செட்

80
Smart
GI: 42(Low)
340
Cal
44g
Carbs
10g
Protein
4g
Fiber

Portion: 2 dosas + sides

complete-mealfermentedtraditional

Ragi Roti (2) + Veg Kurma + Poriyal

Ragi Roti Kurma Dinner

ராகி ரொட்டி குர்மா

88
Smart
GI: 42(Low)
340
Cal
36g
Carbs
12g
Protein
7g
Fiber

Portion: 1 plate

complete-mealmilletfiber-rich

Small Millet Rice + Murungai Sambar + Thayir

Light Murungai Dinner

முருங்கை இரவு உணவு

88
Smart
GI: 42(Low)
330
Cal
38g
Carbs
12g
Protein
7g
Fiber

Portion: 1 plate

complete-mealcalciumlight

Kanchipuram Idli

79
Smart
GI: 42(Low)
125
Cal
21.7g
Carbs
4.2g
Protein
1.7g
Fiber

Portion: 1 serving

temple-stylefermented

Kothu Parotta (Veg Millet)

78
Smart
GI: 42(Low)
118
Cal
12.7g
Carbs
3.6g
Protein
1.4g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Ven Pongal + Coconut Chutney

77
Smart
GI: 42(Low)
110
Cal
16g
Carbs
3g
Protein
1g
Fiber

Portion: 1 serving

verified-gibatch-25validated

Murungakkai Sambar + Rice

79
Smart
GI: 42(Low)
100
Cal
13.6g
Carbs
3.6g
Protein
1.8g
Fiber

Portion: 1 serving

verified-gibatch-3

Paal Kozhukattai (Milk Dumpling, Sugar-Free)

Paal Kozhukattai

பால் கொழுக்கட்டை

77
Smart
GI: 42(Low)
100
Cal
16g
Carbs
3g
Protein
1g
Fiber

Portion: 3 pieces (80g)

low-gicalciumsteamed

Seedai (Baked Mini)

Seedai

சீடை

79
Smart
GI: 42(Low)
100
Cal
16g
Carbs
3g
Protein
2g
Fiber

Portion: 5 pieces (30g)

low-gibakedfestival

Kambu Koozh (Pearl Millet Porridge)

81
Smart
GI: 42(Low)
80
Cal
15g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (200ml)

low-giverified-gimillet

Brown Rice + Chicken Kuzhambu + Beans Poriyal

Kozhi Kuzhambu Plate

கோழி குழம்பு

83
Smart
GI: 44(Low)
450
Cal
46g
Carbs
24g
Protein
5g
Fiber

Portion: 1 plate

complete-mealhigh-proteintraditional

Millet Rice + Paruppu + Poriyal + Rasam

Full Tamil Thali

முழு தமிழ் தாளி

88
Smart
GI: 44(Low)
430
Cal
52g
Carbs
16g
Protein
9g
Fiber

Portion: 1 thali

complete-mealbalancedtraditional

Brown Rice + Meen Kuzhambu + Keerai Poriyal

Meen Kuzhambu Plate

மீன் குழம்பு தட்டு

85
Smart
GI: 44(Low)
420
Cal
44g
Carbs
22g
Protein
6g
Fiber

Portion: 1 plate

complete-mealomega-3protein-rich

Brown Rice + Kaara Kuzhambu + Thayir Pachadi

Kaara Kuzhambu Set

காரக் குழம்பு செட்

82
Smart
GI: 44(Low)
400
Cal
48g
Carbs
12g
Protein
6g
Fiber

Portion: 1 plate

complete-mealtangytraditional

Brown Rice + Vathal Kuzhambu + Poriyal + Papad

Vathal Kuzhambu Thali

வத்தல் குழம்பு தாளி

82
Smart
GI: 44(Low)
400
Cal
48g
Carbs
12g
Protein
6g
Fiber

Portion: 1 thali

complete-mealtangytraditional

Kuzhambu Variety Rice + Poriyal

Kuzhambu Rice Set

குழம்பு அரிசி செட்

82
Smart
GI: 44(Low)
390
Cal
48g
Carbs
12g
Protein
6g
Fiber

Portion: 1 plate

complete-mealtangyone-pot

Drumstick Sambar + Millet Rice

Murungai Sadam Set

முருங்கை சாதம்

85
Smart
GI: 44(Low)
370
Cal
44g
Carbs
12g
Protein
7g
Fiber

Portion: 1 plate

complete-mealcalciumtraditional

Millet Pongal + Sambar + Vadai

Sirudhaniya Pongal Set

சிறுதானிய பொங்கல் செட்

83
Smart
GI: 44(Low)
370
Cal
46g
Carbs
14g
Protein
6g
Fiber

Portion: 1 plate

complete-mealmillettraditional

Kambu Roti (2) + Kootu + Thayir Pachadi

Kambu Roti Dinner

கம்பு ரொட்டி டின்னர்

86
Smart
GI: 44(Low)
340
Cal
38g
Carbs
12g
Protein
7g
Fiber

Portion: 1 plate

complete-mealmilletprobiotic

Banana Bajji (Baked)

Kele Pakora Baked

வாழைக்காய் பஜ்ஜி

78
Smart
GI: 44(Low)
95
Cal
16g
Carbs
2g
Protein
2g
Fiber

Portion: 2 pieces (60g)

low-gibakedpotassium

Millet Rice + Sambar + Poriyal

Sirudhaniya Sadam Set

சிறுதானிய சாதம் செட்

86
Smart
GI: 45(Low)
380
Cal
48g
Carbs
14g
Protein
8g
Fiber

Portion: 1 plate

complete-meallow-gihigh-fiber

Pongal + Sambar + Vadai (1)

Pongal Set

பொங்கல் செட்

80
Smart
GI: 45(Low)
380
Cal
48g
Carbs
12g
Protein
5g
Fiber

Portion: 1 plate

complete-mealfestivaltraditional

Kaara Sev (Small Portion)

Kaara Sev

காரா சேவ்

78
Smart
GI: 45(Low)
130
Cal
16g
Carbs
4g
Protein
2g
Fiber

Portion: small handful (25g)

low-gibesancrispy

Curd Rice

Thayir Sadam

தயிர் சாதம்

75
Smart
GI: 45(Low)
120
Cal
18g
Carbs
4g
Protein
0.5g
Fiber

Portion: 1 cup (200g)

low-giprobioticscooling

Samai Upma (Little Millet Upma)

80
Smart
GI: 45(Low)
120
Cal
20g
Carbs
4g
Protein
3g
Fiber

Portion: 1 cup (180g)

low-giverified-gimillet

Thinai Arisi Sadam (Foxtail Millet Rice)

80
Smart
GI: 45(Low)
105
Cal
20g
Carbs
3g
Protein
3g
Fiber

Portion: 3/4 cup (150g)

low-giverified-gimillet

Varagu Arisi Pongal (Kodo Millet Pongal)

80
Smart
GI: 45(Low)
105
Cal
18g
Carbs
4g
Protein
3g
Fiber

Portion: 1 cup (180g)

low-giverified-gimillet

Thinai Dosa (Foxtail Millet Dosa)

80
Smart
GI: 45(Low)
100
Cal
16g
Carbs
3.5g
Protein
3g
Fiber

Portion: 2 dosas (100g)

low-giverified-gimillet

Brown Rice + Keerai Sambar + Beans Poriyal

Keerai Lunch Set

கீரை மதிய உணவு

85
Smart
GI: 46(Low)
410
Cal
50g
Carbs
14g
Protein
8g
Fiber

Portion: 1 plate

complete-mealiron-richtraditional

Milagu Pongal + Sambar + Chutney

Milagu Pongal Set

மிளகு பொங்கல் செட்

80
Smart
GI: 46(Low)
360
Cal
44g
Carbs
14g
Protein
5g
Fiber

Portion: 1 plate

complete-mealpepperprotein

Kuthiraivali Upma (Barnyard Millet Upma)

Kuthiraivali Upma

குதிரைவாலி உப்புமா

80
Smart
GI: 46(Low)
125
Cal
20g
Carbs
4g
Protein
3.5g
Fiber

Portion: 1.5 cups (200g)

low-gimilletquick

Vegetable Biryani (Brown Rice) + Raita

Veg Biryani Plate

காய்கறி பிரியாணி

80
Smart
GI: 48(Low)
420
Cal
50g
Carbs
12g
Protein
6g
Fiber

Portion: 1 plate

complete-mealone-potflavorful

Brown Rice + Rasam + Kootu + Papad

Samayal Thali

சமையல் தாளி

81
Smart
GI: 48(Low)
400
Cal
52g
Carbs
12g
Protein
7g
Fiber

Portion: 1 plate

complete-meallow-gitraditional

Snacks

69
Be Careful
GI: 48(Low)
380
Cal
80.1g
Carbs
9g
Protein
3.8g
Fiber

Portion: 1 serving

usda-verified

Ragi Mudde + Saaru + Greens

Ragi Mudde Oota

ராகி முட்டை ஊட்ட

87
Smart
GI: 48(Low)
360
Cal
46g
Carbs
14g
Protein
9g
Fiber

Portion: 1 plate

complete-mealmillethigh-fiber

Meen Kuzhambu with Brown Rice

Fish Curry

மீன் குழம்பு

100
SugarSmart
GI: 48(Low)
340
Cal
36g
Carbs
5g
Protein
22g
Fiber

Portion: 1 plate

low-giomega-3traditional

Upma + Coconut Chutney + Banana

Upma Set

உப்புமா செட்

76
Smart
GI: 48(Low)
320
Cal
42g
Carbs
8g
Protein
4g
Fiber

Portion: 1 plate

complete-mealquicksemolina

Ragi Puttu (Finger Millet Steamed Cake)

80
Smart
GI: 48(Low)
175
Cal
32g
Carbs
5g
Protein
5g
Fiber

Portion: 1 serving (120g)

low-giverified-gimillet

Ragi Ladoo (Stevia)

Ragi Ladoo SF

ராகி லட்டு

78
Smart
GI: 48(Low)
130
Cal
18g
Carbs
3g
Protein
3g
Fiber

Portion: 1 ladoo (30g)

low-gimilletsugar-free

Sakkarai Pongal (Jaggery, Small)

Sakkarai Pongal

சக்கரை பொங்கல்

77
Smart
GI: 48(Low)
130
Cal
24g
Carbs
2g
Protein
3g
Fiber

Portion: small bowl (80g)

low-gifestivaltraditional

Rava Kesari (Sugar-Free, Small)

Rava Kesari SF

ரவா கேசரி

74
Smart
GI: 48(Low)
120
Cal
18g
Carbs
2g
Protein
1g
Fiber

Portion: small bowl (60g)

low-gisugar-freestevia

Rava Pongal + Chutney

74
Smart
GI: 48(Low)
111
Cal
17.8g
Carbs
3.3g
Protein
1.1g
Fiber

Portion: 1 serving

semolinacomfort

Seedai (Rice Balls, Baked)

74
Smart
GI: 48(Low)
110
Cal
18g
Carbs
2.5g
Protein
1g
Fiber

Portion: 4 pieces (30g)

low-giverified-gifestival

Ragi Koozh (Fermented Porridge)

Ragi Koozh

ராகி கூழ்

78
Smart
GI: 48(Low)
100
Cal
18g
Carbs
3g
Protein
3g
Fiber

Portion: 1 cup (200ml)

low-gifermentedmillet

Sprouted Ragi Dosa

Sprouted Ragi Dosa

முளைத்த ராகி தோசை

78
Smart
GI: 48(Low)
90
Cal
14g
Carbs
4g
Protein
3g
Fiber

Portion: 1 dosa (100g)

low-gisproutedmillet

Foxtail Millet Idli

Kangni Idli

தினை இட்லி

77
Smart
GI: 48(Low)
68
Cal
13g
Carbs
3g
Protein
2.8g
Fiber

Portion: 3 pieces (150g)

low-gimilletfermented

Ragi Puttu + Kadala Curry

Ragi Puttu Set

ராகி புட்டு செட்

82
Smart
GI: 50(Low)
350
Cal
44g
Carbs
12g
Protein
7g
Fiber

Portion: 1 puttu + curry

complete-mealmilletsteamed

Rava Uttapam + Sambar + Chutney

Rava Uttapam Set

ரவா உத்தாப்பம் செட்

76
Smart
GI: 50(Low)
320
Cal
42g
Carbs
10g
Protein
4g
Fiber

Portion: 2 uttapam + sides

complete-mealquickfermented

Thakkali Sadam (Tomato Rice)

Tamatar Chawal

தக்காளி சாதம்

74
Smart
GI: 50(Low)
135
Cal
24g
Carbs
3g
Protein
2g
Fiber

Portion: 1 cup (180g)

low-givitamin-clycopene

Murukku (Rice Flour Spiral, Baked)

73
Smart
GI: 50(Low)
115
Cal
18g
Carbs
3g
Protein
1g
Fiber

Portion: 2 pieces (25g)

low-giverified-gibaked

Foxtail Millet Pongal

Kangni Pongal

தினை பொங்கல்

77
Smart
GI: 50(Low)
110
Cal
17g
Carbs
5g
Protein
3g
Fiber

Portion: 1 cup (180g)

low-gimillethigh-protein

Ragi Dosa

Ragi Dosa

கேழ்வரகு தோசை

76
Smart
GI: 50(Low)
95
Cal
15g
Carbs
3g
Protein
2.5g
Fiber

Portion: 1 dosa (100g)

low-gimillethigh-fiber

Karunai Kizhangu Poriyal (Yam Stir Fry)

74
Smart
GI: 50(Low)
90
Cal
18g
Carbs
2g
Protein
2g
Fiber

Portion: 1 cup (100g)

low-giverified-giroot-vegetable

Thattai (Baked Rice Crackers)

Thattai

தட்டை

72
Smart
GI: 52(Low)
120
Cal
18g
Carbs
3g
Protein
1.5g
Fiber

Portion: 4 pieces (30g)

bakedcrunchyfestival

Kuzhi Paniyaram (Sweet)

Inippu Paniyaram

இனிப்பு குழி பணியாரம்

72
Smart
GI: 52(Low)
105
Cal
17g
Carbs
3g
Protein
1.5g
Fiber

Portion: 5 pieces (120g)

low-gifermentedsteamed

Ragi Idli

Ragi Idli

கேழ்வரகு இட்லி

74
Smart
GI: 52(Low)
72
Cal
14g
Carbs
2.5g
Protein
2.5g
Fiber

Portion: 3 pieces (150g)

low-gihigh-fibermillet

Oats Idli

Oats Idli

ஓட்ஸ் இட்லி

75
Smart
GI: 53(Low)
75
Cal
14g
Carbs
4g
Protein
3g
Fiber

Portion: 3 pieces (150g)

low-gibeta-glucan

Sugar-Free Ragi Halwa

Ragi Halwa SF

கேழ்வரகு அல்வா

72
Smart
GI: 55(Low)
180
Cal
28g
Carbs
4g
Protein
3g
Fiber

Portion: 50g

sugar-freestevia-sweetenedmillet

Oats Upma

Oats Upma

ஓட்ஸ் உப்புமா

76
Smart
GI: 55(Low)
130
Cal
18g
Carbs
5g
Protein
4g
Fiber

Portion: 1.5 cups (200g)

beta-glucancholesterol-lowering

Murukku (Baked Rice Flour)

Murukku

முறுக்கு

70
Smart
GI: 55(Low)
120
Cal
20g
Carbs
2g
Protein
1.5g
Fiber

Portion: 5 small pieces (30g)

bakedcrunchytraditional

Brown Rice

Brown Chawal

பழுப்பு அரிசி

71
Smart
GI: 55(Low)
110
Cal
23g
Carbs
2.5g
Protein
1.8g
Fiber

Portion: ¾ cup cooked (150g)

moderate-giwhole-grainfiber-rich

Kara Kuzhi Paniyaram

Kuzhi Paniyaram

குழி பணியாரம்

67
Be Careful
GI: 60(Medium)
95
Cal
14g
Carbs
3.5g
Protein
1.2g
Fiber

Portion: 5 pieces (120g)

fermentedsteamed

Masala Dosa (Thin)

Masala Dosa

மசால தோசை

66
Be Careful
GI: 62(Medium)
133
Cal
19g
Carbs
4g
Protein
1.2g
Fiber

Portion: 1 dosa (120g)

fermentedmoderate-gi

Vegetable Uttapam

Vegetable Uttapam

காய்கறி உத்தாப்பம்

67
Be Careful
GI: 63(Medium)
105
Cal
16g
Carbs
4g
Protein
1.8g
Fiber

Portion: 1 piece (130g)

fermentedvegetables

Rice And Vermicelli Mix

54
Be Careful
GI: 65(Medium)
359
Cal
76.3g
Carbs
10.4g
Protein
1.2g
Fiber

Portion: 1 serving

usda-verified

Ven Pongal

Ven Pongal

வெண் பொங்கல்

65
Be Careful
GI: 65(Medium)
120
Cal
18g
Carbs
4g
Protein
1.5g
Fiber

Portion: 1 cup (200g)

comfort-foodprotein-rich

Plain Dosa

Sada Dosa

சாதா தோசை

63
Be Careful
GI: 66(Medium)
112
Cal
17g
Carbs
3.5g
Protein
0.8g
Fiber

Portion: 1 dosa (100g)

fermentedlow-fat

Steamed Idli

Idli

இட்லி

59
Be Careful
GI: 70(High)
58
Cal
12.1g
Carbs
2g
Protein
0.5g
Fiber

Portion: 3 pieces (150g)

Limit portionsfermentedlow-fatsteamed

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