മധുരപലഹാരങ്ങളും മിഠായിയും

അരി പായസം / ഖീർ

20–25g പഞ്ചസാര ഓരോ 1 bowl (~150g)

ഉറവിടം: Recipe-based estimate (~20-25g sugar per 150g bowl) — sugar is added to taste, and jaggery-sweetened payasam varies further. Natural/added split: roughly 5-6g is natural lactose from the milk (milk carries ~4.8g lactose per 100g, reduced down in cooking); the rest is added sugar. Total carbs: recipe estimate including the rice. GI: medium — milk fat and protein moderate both the rice and the added sugar. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-10-21

കാജു കത്‌ലി (കശുവണ്ടി ബർഫി)

5–6g പഞ്ചസാര ഓരോ 1 piece (~12g)

ഉറവിടം: Nutrition-aggregator estimates (~5-6g sugar per 10-15g piece) — recipe-dependent. Total carbs: estimate for ground cashew plus sugar. GI: medium — the cashew base brings fat and protein that slow the sugar compared with syrup-soaked mithai; no single tested figure is used here. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-10-21

ബേസൻ ലഡ്ഡു (കടലമാവ് ലഡ്ഡു)

14–16g പഞ്ചസാര ഓരോ 1 piece (~40g)

ഉറവിടം: Estimate — total carbs derived from a packaged besan laddu's printed label (61.8g carbs per 100g, ~24.7g per 40g piece); the sugar share (~14-16g per piece) is a recipe-based estimate, since that label didn't break sugar out. GI: medium — gram flour and ghee digest more slowly than refined flour or syrup, though the added sugar is substantial. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-10-21

മിൽക്ക് ചോക്ലേറ്റ് ബാർ

15.7g പഞ്ചസാര ഓരോ 1 bar (28g)

ഉറവിടം: Retail label data — 56g sugar per 100g for a mainstream milk chocolate bar, scaled to a 28g serving. Total carbs: general nutrition-database estimate (~59g carbs per 100g for mainstream milk chocolate), scaled the same way. GI: medium — cocoa butter fat content moderates the high sugar load somewhat. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-08-26

സന്ദേശ്

8–10g പഞ്ചസാര ഓരോ 1 piece (~30g)

ഉറവിടം: Recipe-based estimate (~8-10g sugar per ~30g piece) — less sweet than syrup-soaked sweets since there's no syrup, only sugar or jaggery kneaded into the chhena. Total carbs: recipe estimate, mostly the added sugar. GI: medium — fresh chhena brings protein and fat, and there's no syrup soak. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-10-21

ഗുലാബ് ജാമൂൻ

6–10g പഞ്ചസാര ഓരോ 1 small piece (~30g)

ഉറവിടം: Nutrition-app estimates for a 30g piece (~8g sugar as a central figure) — recipe and syrup-absorption dependent, not a lab figure; a larger 40-50g piece can carry 20g+ sugar, but that is a different serving size, not reflected in this range. Total carbs: nutrition-app estimates for the fried dough plus syrup together. GI: high — refined-flour dough soaked in sugar syrup, minimal fiber. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-08-26

ജിലേബി

15–20g പഞ്ചസാര ഓരോ 1 piece (~55g)

ഉറവിടം: Recipe/nutrition-app estimates (~15-20g sugar per ~55g piece) — highly dependent on how long the fried spirals sit in syrup and how thick the syrup is. Total carbs: recipe estimate for refined-flour batter plus absorbed syrup. GI: high — fried refined-flour batter soaked in sugar syrup, with essentially no fiber. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-10-21

പഴം-രുചിയുള്ള വേവിച്ച കാൻഡി (മാങ്ങ)

79.3g പഞ്ചസാര ഓരോ 100g

ഉറവിടം: Retail product label transcription — total carbohydrates 96.6g, of which sugar 79.3g, per 100g. GI: high — boiled/hard candy is essentially pure sugar with no fiber to slow absorption. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-08-26

രസഗുള

7–10g പഞ്ചസാര ഓരോ 1 piece (~50g)

ഉറവിടം: Nutrition-app estimate of ~16.7g sugar per 100g (~8g per 50g piece); the range covers how much syrup each piece holds. Total carbs: nutrition-app estimate, mostly the absorbed syrup. GI: high — nearly all the carbohydrate is syrup sugar; the chhena (fresh cheese) adds protein but very little to slow it down. · അവസാനം സ്ഥിരീകരിച്ചത് 2026-10-21