| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Turnip | 100gm | 30 | 70 | |
| Tomato | 100gm | 21 | <15 | |
| Sweet Potato | 100gm | 120 | 54 | |
| Spinach | 100gm | 25 | 0-1 | |
| Radish | 100gm | 20 | - | |
| Pumpkin | 100gm | 25 | 75 | |
| Boiled Potato | 100gm | 87 | 82 | |
| Potato | 100gm | 97 | 78 | |
| Peas | 100gm | 93 | 22 | |
| Mushroom | 100gm | 18 | 10 | |
| Lettuce | 100gm | 21 | 10 | |
| Lady’s Finger | 100gm | 35 | 20 | |
| Green Beans | 100gm | 31 | 32 | |
| Fenugreek | 100gm | 49 | 82 | |
| Cauliflower | 100gm | 30 | 5-15 | |
| Cucumber | 100gm | 15 | 15 | |
| Carrot | 100gm | 48 | 47/49/16 | |
| Capsicum | 100gm | 25 | 15 | |
| Cabbage | 100gm | 45 | 70 | |
| Brinjal | 100gm | 24 | 15 | |
| Broccoli | 100gm | 25 | 10 | |
| Bottle Gourd (Lauki) | 100gm | 10 | 15 | |
| Bitter Gourd (Karela) | 100gm | 25 | - | |
| Beetroot | 100gm | 45 | 64/61 | |
| Ash Gourd (Petha) | 100gm | 10 | - |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Quinoa (Cooked) | 100gm | 100 | 53 | |
| Oatmeal | 100gm | 68 | 58 | |
| Sago (Sabudana) | 100gm | 350 | - | |
| Bread (Whole Wheat) | 1 Slice | 70 | 71 | |
| Bread (White) | 1 Slice | 70 | 70/72 | |
| Wheat Vermicelli | 100gm | 350 | - | |
| Rawa | 100gm | 350 | - | |
| Wheat Flour (Refined) | 100gm | 350 | - | |
| Wheat Flour (Whole) | 100gm | 340 | 74 | |
| Rice Flakes (Poha) | 100gm | 345 | - | |
| Maize (Tender) | 100gm | 125 | - | |
| Maize (Dry) | 100gm | 340 | - | |
| Jowar | 100gm | 350 | 77 | |
| Muesli | 100gm | 390 | 57 | |
| Porridge Oats (With Water) | 100gm | 55 | - | |
| Cornflakes | 100gm | 370 | 84 | |
| Barley | 100gm | 325 | 28 | |
| Bajra | 100gm | 360 | - | |
| Soya Beans | 100gm | 430 | - | |
| Red Gram Dal (Tur) | 100gm | 335 | - | |
| Kidney Beans (Rajma) | 100gm | 345 | 28 | |
| Peas (Roasted) | 100gm | 340 | - | |
| Peas (Dry) | 100gm | 315 | - | |
| Masoor Dal | 100gm | 345 | - | |
| Moong Dal | 100gm | 350 | - | |
| Whole Moong | 100gm | 335 | - | |
| Channa Dal | 100gm | 370 | 8 |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Walnut | 100gm | 654 | - | |
| Peanuts | 100gm | 567 | 13 | |
| Peanuts (Roasted) | 100gm | 594 | - | |
| Ground Nuts (Roasted) | 100gm | 570 | - | |
| Ground Nuts | 100gm | 565 | - | |
| Coconut (Dry) | 100gm | 660 | 42 | |
| Cashewnut | 100gm | 595 | 21/27 | |
| Almond | 100gm | 655 | 0/5 |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Rice Puff (Murmura) | 100gm | 325 | - | |
| Paneer | 100gm | 265 | - | |
| Cheese | 100gm | 350 | - | |
| Curd | 100gm | 60 | - | |
| Milk (Soy) | 100gm | 36 | 31 | |
| Milk (Toned) | 100gm | 58 | - | |
| Milk (Skimmed) | 100gm | 30 | 32 | |
| Milk (Cow) | 100gm | 65 | 11 | |
| Milk (Buffalo) | 100gm | 115 | - | |
| Butter | 100gm | 722 | - |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Egg | 1 | 78 | 0 | |
| Mutton | - | - | 0 | |
| Fish | 100gm | 280 | 0 | |
| Chicken | 100gm | 200 | 0 | |
| Lamb (Roasted) | 100gm | 258 | - | |
| Bacon | 100gm | 540 | - |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Jaggery | 100gm | 385 | - | |
| Sugarcane | 100gm | 400 | ||
| White Sugar | 100gm | 400 | 68 | |
| Tofu | 100gm | 144 | - | |
| Quinoa (Plain no fat added) | 1 cup | 222 | 51 | |
| Honey | 1tbsp | 64 | 55 | |
| Whole Milk | 1 cup | 150 | - | |
| Sour Cream | 1tbsp | 25 | - | |
| Cream Cheese | 1tbsp | 50 | - | |
| Heavy Whipping Cream | 1tbsp | 45 | - | |
| Cheese | 100gm | 350 | very low | |
| Hummus | 1tbsp | 25 | - | |
| Egg | 1 | 70 | - | |
| Almond Butter | 1tbsp | 98 | - | |
| Peanut Butter | 1tbsp | 94 | - | |
| Pecans | 100gm | 691 | - | |
| Macadamia | 100gm | 718 | - | |
| Walnuts | 100gm | 654 | - | |
| Pistachios | 100gm | 560 | - | |
| Blueberries | 1/4 | 150 | 53 | |
| Apricots (Dried) | 100gm | 241 | 32 | |
| Raisins | 100gm | 299 | 64 | |
| Cranberries (Dried) | 100gm | 308 | - | |
| Banana | 1 medium (7-8 inches) | 105 | - | |
| Avocado | 100gm | 160 | - | |
| Peas | 100gm | 81 | - | |
| Sweet Potato | 100gm | 86 | - |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Curd | 1 cup | 30 | - | |
| Egg white/ Paneer Bhurji | 1 medium bowl | 130 | - | |
| Plain Roti (no oil) | 2 small | 150 | - | |
| Vegetable Poha/ Upama/ Oats/ Daliya | 1 soup bowl | 230 | - | |
| Salad (10 min before lunch) | 1 medium bowl | 30 | - | |
| Dal | 1 soup bowl | 130 | ||
| Phulka (No Ghee) | 2 | 175 | - | |
| Milk | 1 cup | 103 | - | |
| Green tea/ Herbal tea/ Lemon water | 1 cup | 35 | - | |
| Lauki veg | 1 cup | 85 | - | |
| Roasted Chana + Muri | 1 cup | 85 | - | |
| Skim Milk (No sugar) | 1 glass | 120 | - | |
| Chia Seeds | 100gm | 486 | - | |
| Stuffed Methi/Palak/Lauki paratha | 2 small | 200 | - | |
| Marie Biscuits | 2 | 56 | - | |
| Biscuit Digestives | 1 | 86 | - | |
| Tea (Without Sugar) | 1 cup | 35 | - | |
| Fenugreek Seeds with 1 cup of water | 1 cup | 35 | - |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Coconut (Fresh) | 100gm | 445 | - | |
| Pomegranate | 100gm | 77 | 18 | |
| Watermelon | 100gm | 26 | 72 | |
| Strawberries | 100gm | 77 | 41/49 | |
| Plum | 100gm | 56 | 40 | |
| Pineapple | 100gm | 46 | 66 | |
| Pear | 100gm | 51 | 38/30 | |
| Peach | 100gm | 50 | 42 | |
| Papaya | 100gm | 32 | 60 | |
| Orange | 100gm | 53 | 40/48/44 | |
| Mango | 100gm | 70 | 56 | |
| Lychee | 100gm | 61 | 57 | |
| Kiwi | 100gm | 45 | 39 | |
| Guava | 100gm | 66 | 12 | |
| Grapes (Black) | 100gm | 45 | 53 | |
| Dates | 100gm | 281 | 42 | |
| Cherries | 100gm | 70 | 22/20 | |
| Custard Apple | 100gm | 105 | 54 | |
| Chikoo | 100gm | 83 | - | |
| Banana | 100gm | 95 | 55/54 | |
| Avocado | 100gm | 160 | 15/40 | |
| Apricot | 100gm | 48 | 57 | |
| Apple | 100gm | 56 | 38/39 | |
| Amla | 100 gm | 60 | 25/15 |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Ice Cream | - | - | 61/38 | |
| Chinese Fried Rice | 1 plate | 450 | - | |
| Chinese Noodles | 1 plate | 450 | 53 | |
| Aloo Tikki | 1 | 100 | - | |
| Dahi Vada | 2 | 180 | - | |
| Cutlet | 1 | 150 | - | |
| Potato Chips | 100gm | 550 | 54 | |
| Waffle | 1 (4 inch) | 85-115 | 76 | |
| Pancakes | 1 (5inch) | 90 | 66 | |
| French Fries | 100gm | 300 | 75 | |
| Samosa | 1 | 150 | - | |
| Pattice | 1 | 150 | - | |
| Pasta | 1 Serving | 517 | 41 | |
| Burger | 1 | 250 | 60 | |
| Pizza | 1 plate | 400 | 30 |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Soft Drinks | 1 bottle | 90 | 70 | |
| Fruit Juice, concentrated | 1 cup | 120 | - | |
| Milk with sugar, horlics | 1 cup | 120 | - | |
| Milk without sugar | 1 cup | 60 | - | |
| Coffee with milk & sugar | 1 cup | 45 | - | |
| Tea with milk & sugar | 1 cup | 45 | - | |
| Coffee/ Black/ Without sugar | 1 cup | 10 | - | |
| Tea/ Black/ Without sugar | 1 cup | 10 | - |
| Food | Quantity | Calories | Glycemic Index | Select Your Food |
|---|---|---|---|---|
| Rice (Brown Cooked) | 1 cup | 248 | 55 | |
| Rice (White cooked) | 1 cup | 242 | 64 | |
| Fish Curry | 1 cup | 241 | - | |
| Butter chicken | 1 cup | 485 | - | |
| Kebab | 1 plate | 150 | - | |
| Vegetable Pulao | 1 cup | 281 | - | |
| Idli | 1 piece | 39 | - | |
| Dosa Masala | 1 | 250 | - | |
| Dosa Plain | 1 | 120 | - | |
| Vegetable Korma | 100gm | 88 | - | |
| Torai | 100gm | 65 | - | |
| Stuffed Tomato | 100gm | 85 | - | |
| Shimla mirch aloo | 100gm | 93 | - | |
| Shahi Paneer | 100gm | 283 | - | |
| Rajma | 100gm | 102 | - | |
| Kaddu | 100gm | 67 | - | |
| Matar Paneer | 100gm | 147 | - | |
| Methi Aloo | 100gm | 121 | - | |
| Dal Makhani | 100gm | 181 | - | |
| Curry (Besan) | 100gm | 100 | - | |
| Chole | 100gm | 74 | - | |
| Chana Masala | 100gm | 269 | - | |
| Cabbage | 100gm | 131 | - | |
| Bhindi | 100gm | 161 | - | |
| Baigan ka bharta | 100gm | 70 | - | |
| Aloo Curry | 100gm | 105 | - | |
| Aloo Beans | 100gm | 134 | - | |
| Aloo Baigan | 100gm | 103 | - | |
| Aloo Gobhi | 100gm | 86 | - |
