India Sugar Free
Educational content and a searchable Indian food sugar-content database.
About this site
India Sugar Free is a free, ad-supported reference for how much sugar is really in everyday Indian foods and drinks — from mithai and packaged snacks to fruit and biryani. Every figure is sourced and dated. There's no login and nothing you enter is ever saved — just a searchable database you can check before you eat.
How sugar enters your body
When you eat any carbohydrate — starch, natural sugar, or added sugar — your digestive system breaks it down into glucose, which enters your bloodstream. Your pancreas releases insulin to move that glucose into your cells for energy, or into storage as fat if it isn't needed right away. Sugary foods and drinks are digested and absorbed quickly, causing a faster rise in blood glucose than a high-fibre whole food with the same amount of sugar. This is general background, not medical advice — talk to a doctor or dietitian about your own health.
Types of sugar
Natural sugars
Found in whole foods like fresh fruit (fructose) and plain dairy (lactose). These come with fiber, vitamins, and minerals.
Added sugars
Put into foods during making or packing to add flavor, texture, or longer shelf life.
Click any food item below to see its sugar content.
100% Fruit Juice (Mixed Fruit, No Added Sugar)
11.2g sugar per 100ml
Apple
16–19g sugar per 1 medium apple (~165g)
Apricot
6–7g sugar per 2 medium apricots (~70g)
Avocado
0.7–1.3g sugar per 1 medium avocado (~150g edible flesh)
Banana
12–15g sugar per 1 medium banana (~110g peeled)
Black Tea (No Milk, No Sugar)
0g sugar per 1 cup (~150ml)
Blueberry
13–16g sugar per 1 cup (~148g)
Butter Cookie Biscuit
7g sugar per 4 biscuits (~32g)
Buttermilk / Chaas (Salted)
2–5g sugar per 1 glass (~200ml)
Cantaloupe
11–14g sugar per 1 cup cubed (~160g)
Chai (Milk, No Sugar)
1–2g sugar per 1 cup (~150ml)
Cherry
8–9.5g sugar per 10 cherries (~68g)
Chicken Biryani (Home/Restaurant)
2–3g sugar per 1 regular plate (~200g)
Chocolate Chip Cookie Biscuit
6–7g sugar per 3 biscuits (~21g)
Chocolate Cream Sandwich Biscuit
9–10g sugar per 2 biscuits (~26g)
Citrus/Orange Carbonated Soft Drink
11.7–13.7g sugar per 100ml
Coconut
2–3g sugar per 1/2 cup fresh grated (~40g)
Cola (Carbonated Soft Drink)
10–11g sugar per 100ml
Cold Coffee
13–18g sugar per 1 glass (~250ml)
Cranberry
3.5–4.5g sugar per 1 cup fresh (~100g)
Curd / Dahi (Plain)
5g sugar per 100g
Custard Apple
32–37g sugar per 1 medium custard apple (~150g pulp)
Dates
9–13g sugar per 2 medium dates (~16g)
Dragon Fruit
13–17g sugar per 1/2 dragon fruit (~200g edible)
Fig
14–18g sugar per 2 medium figs (~100g)
Filter Coffee (Black, No Sugar/Milk)
0g sugar per 1 cup (~150ml)
Frozen Packaged Chicken Biryani
2–5g sugar per 1 regular plate (~200g)
Fruit-Flavoured Boiled Candy (Mango)
79.3g sugar per 100g
Glucose Biscuit
1.2g sugar per 1 biscuit (~4.7g)
Grapefruit
7–9g sugar per 1/2 grapefruit (~120g)
Grapes
7–8.5g sugar per 10 grapes (~50g)
Guava
7–11g sugar per 1 medium guava (~100g)
Gulab Jamun
6–10g sugar per 1 small piece (~30g)
Honeydew Melon
12–15g sugar per 1 cup cubed (~170g)
Hyderabadi Chicken Biryani
3–6g sugar per 1 regular plate (~200g)
Ice Cream Cone/Bar (Chocolate-Coated)
13–18g sugar per 1 cone or bar (~50-62g)
Ice Cream Cup/Tub (Vanilla)
10–20g sugar per 1 cup/tub serving (~48-100g)
Indian Fig (Prickly Pear)
5–7g sugar per 1 medium fruit (~100g edible pulp)
Indian Gooseberry (Amla)
1.5–2.5g sugar per 2 amla (~40g)
Instant Coffee (With Sugar)
6–10g sugar per 1 mug (~150ml)
Jackfruit
18–20g sugar per 3 bulbs (~100g)
Kiwi
6–8g sugar per 1 medium kiwi (~76g)
Kolkata Biryani
2–5g sugar per 1 regular plate (~200g)
Lime
1–1.5g sugar per 1 lime (~67g)
Lucknowi (Awadhi) Biryani
2–5g sugar per 1 regular plate (~200g)
Lychee
7–8.5g sugar per 5 lychees (~50g edible)
Malted Milk Drink Powder
4–9g sugar per 1 serve (~20g dry powder)
Mango
16–25g sugar per 1 medium mango (~150g edible flesh)
Mango Lassi
28–34g sugar per 1.5 cups (~360ml)
Masala Chai (With Sugar)
5–10g sugar per 1 cup (~150ml)
Masala Dosa (Potato-Stuffed)
2–4.5g sugar per 1 medium dosa with filling (~150g)
Milk (Plain, Whole)
9–10g sugar per 1 glass (~200ml)
Milk Biscuit (Sweetened)
7g sugar per 4 biscuits (~32g)
Milk Chocolate Bar
15.7g sugar per 1 bar (28g)
Mishti Doi (Sweet Bengali Curd)
20–24g sugar per 100g
Mithai Dry Mix (Gulab Jamun Style)
13.6g sugar per 100g dry mix
Muskmelon
11–14g sugar per 1 cup cubed (~160g)
Mutton/Lamb Biryani
4–6g sugar per 1 regular plate (~200g)
Naranjilla
3–6g sugar per 1 medium fruit (~70g pulp)
Nectarine
10–12g sugar per 1 medium nectarine (~140g)
Olive
0–0.5g sugar per 10 olives (~40g)
Orange
11–14g sugar per 1 medium orange (~130g)
Papaya
10–12g sugar per 1 cup cubed (~145g)
Passion Fruit
9–11g sugar per 2 passion fruits (~90g pulp incl. seeds)
Peach
11–14g sugar per 1 medium peach (~150g)
Pear
16–19g sugar per 1 medium pear (~178g)
Pineapple
14–18g sugar per 1 cup chunks (~165g)
Plain Dosa (Fermented Rice-Lentil Crepe)
0.3–0.8g sugar per 1 medium dosa (~60g)
Plain Idli (Steamed Rice-Lentil Cake)
0.2–0.5g sugar per 2 idlis (~80g)
Plain Paratha (Whole Wheat Flatbread)
0.3–0.8g sugar per 1 paratha (~60g)
Plain Poha (Flattened Rice)
0.5–1.5g sugar per 1 bowl (~150g cooked)
Plain Upma (Semolina)
1–2.5g sugar per 1 bowl (~180g cooked)
Pomegranate
22–25g sugar per 1 cup arils (~174g)
Pulao / Pilaf
3–5g sugar per 1 regular plate (~200g)
Rambutan
13–16g sugar per 5 rambutans (~100g edible)
Ramphal
17–23g sugar per 1/2 medium ramphal (~100g pulp)
Raspberries
5–6g sugar per 1 cup (~123g)
Rose Apple
2–4g sugar per 1 medium rose apple (~85g)
Salted Cracker Biscuit
1g sugar per 4 biscuits (~20g)
Sapota
17–21g sugar per 1 medium sapota (~100g)
Shrikhand
38–44g sugar per 100g
South Indian Filter Coffee (With Sugar)
8–12g sugar per 1 cup (~150ml)
Starfruit
3–4.5g sugar per 1 medium starfruit (~91g)
Strawberries
6–8g sugar per 8 medium strawberries (~144g)
Sweet & Salty Cashew Cracker Biscuit
19.7g sugar per 100g
Sweet Lassi (Meethi Lassi)
26–30g sugar per 1 glass (~240ml)
Sweet Poha (Jaggery-Sweetened)
4–7g sugar per 1 bowl (~150g cooked)
Sweet Stuffed Paratha (Jaggery-Filled)
7–12g sugar per 1 stuffed paratha (~90g)
Sweetened Flavoured Yogurt (Fruit)
13–15g sugar per 100g cup
Tangerine
8–10g sugar per 1 medium tangerine (~88g)
Tea-Time Biscuit (Plain Sweet)
5–6g sugar per 4 biscuits (~30g)
Vegetable Biryani
10–14g sugar per 1 regular plate (~200g)
Watermelon
8–11g sugar per 1 cup diced (~152g)
White Bread
2–3g sugar per 2 slices (~50g)
Guides
The Fruit Myth: Which Fruits Actually Spike Blood Sugar
Total sugar grams alone don't decide whether a fruit is diabetes-friendly — glycemic index, fiber, and portion size matter just as much. A myth-busting look at which fruits deserve more awareness and which don't.
The Glycemic Index of Common Indian Foods
Why some low-sugar staples like white rice still spike blood sugar fast, and how understanding glycemic index — not just sugar grams — helps with everyday diabetes awareness.
Hidden Sugars in Indian Kitchens
Flavoured yogurt, packaged fruit juice, and tea-time biscuits don't read as "sweets," but they quietly carry real added sugar — a practical tour of where it hides in an everyday Indian kitchen.
How Much Sugar Is Actually Okay Per Day
The WHO's free-sugar guideline explained in real Indian food terms — what counts, what doesn't, and why going over it occasionally isn't a failure.
How to Read Sugar on Indian Food Labels
A practical guide to reading FSSAI nutrition labels and ingredient lists — spot added sugar hiding in "healthy" packaged foods, and use it to make informed choices, not to cut everything out.
How to Reduce Sugar Cravings
Practical, non-personalized habits for cutting added-sugar cravings in an everyday Indian diet — no fasting rules, no meal plans, just changes that hold up over time.
Smart Wheat Substitutes for Lower-Glycemic Rotis
Swapping some whole-wheat flour for millets like ragi, jowar, and bajra generally softens a roti's blood-sugar impact — a practical, moderation-friendly habit for diabetes-aware eating.
How a Short Walk After a Meal Helps
Why a 10-15 minute walk right after eating does more for blood sugar than the same walk taken hours later — a simple, low-effort habit, not a punishment for eating something sweet.