Breakfast staples

Plain Paratha (Whole Wheat Flatbread)

0.3–0.8g sugar per 1 paratha (~60g)

Source: Nutrition-app estimates and typical home-style recipe proportions — no packaged label exists for this homemade dish; figure varies by household recipe and portion size. Total carbs: nutrition-app estimates for one plain paratha. GI: classified low relative to the other breakfast staples here, per the site's glycemic index guide, since fiber-intact whole wheat digests more gently than refined-rice dishes. · last verified 2026-08-28

Plain Upma (Semolina)

1–2.5g sugar per 1 bowl (~180g cooked)

Source: Nutrition-aggregator estimates for veggie upma (~1.25-1.5g sugar per 100g cooked), scaled to a 180g bowl. Total carbs: nutrition-aggregator estimates for a typical cooked-upma bowl. GI: classified low relative to the other breakfast staples here, per the site's glycemic index guide, since roasted semolina with vegetables digests more gently than refined-rice dishes. · last verified 2026-08-28

Masala Dosa (Potato-Stuffed)

2–4.5g sugar per 1 medium dosa with filling (~150g)

Source: Nutrition-aggregator estimate — one tracked product (~99g serving) shows ~3g sugar, scaled to a 150g medium dosa with filling. Total carbs: nutrition-aggregator estimate for a dosa plus potato filling at this serving size. GI: medium — dosa batter dominates the dish by mass over the potato filling. · last verified 2026-08-28

Plain Dosa (Fermented Rice-Lentil Crepe)

0.3–0.8g sugar per 1 medium dosa (~60g)

Source: Nutrition-app estimates and typical home-style recipe proportions — no packaged label exists for this homemade dish; figure varies by household recipe and portion size. Total carbs: nutrition-app estimates for one medium dosa. GI: medium — see this site's glycemic index guide, which notes fermentation and processing affect dosa's GI more than most people expect. · last verified 2026-08-28

Plain Idli (Steamed Rice-Lentil Cake)

0.2–0.5g sugar per 2 idlis (~80g)

Source: Nutrition-app estimates and typical home-style recipe proportions — no packaged label exists for this homemade dish; figure varies by household recipe and portion size. Total carbs: nutrition-app estimates for 2 medium idlis. GI: medium — see this site's glycemic index guide, which notes fermentation and processing affect idli's GI more than most people expect. · last verified 2026-08-28

Plain Poha (Flattened Rice)

0.5–1.5g sugar per 1 bowl (~150g cooked)

Source: Nutrition-app estimates and typical home-style recipe proportions — no packaged label exists for this homemade dish; figure varies by household recipe and portion size. Total carbs: nutrition-app estimates for a typical cooked-poha bowl. GI: medium, per general Indian glycemic-index research on flattened/parboiled rice. · last verified 2026-08-28

Sweet Poha (Jaggery-Sweetened)

4–7g sugar per 1 bowl (~150g cooked)

Source: Nutrition-app estimates and typical home-style recipe proportions — no packaged label exists for this homemade dish; figure varies by household recipe and how much jaggery/sugar is added. Total carbs: base poha carbs plus the added jaggery/sugar. GI: medium, same base as plain poha — jaggery doesn't meaningfully change the digestion speed of the rice itself. · last verified 2026-08-28

Sweet Stuffed Paratha (Jaggery-Filled)

7–12g sugar per 1 stuffed paratha (~90g)

Source: Nutrition-app estimates and typical home-style recipe proportions — no packaged label exists for this homemade dish; figure varies by household recipe and how much jaggery filling is used. Total carbs: base paratha dough carbs plus the jaggery-sesame/coconut filling. GI: bumped to medium from plain paratha's low rating — the concentrated jaggery filling raises the glycemic load compared to the unfilled dough. · last verified 2026-08-28