Breakfast staples
Poha, upma, idli, dosa, paratha and similar — mostly natural/near-zero sugar, but sweetened variants (sweet poha, jaggery-based preparations) carry real added sugar, so every item states its own split explicitly.
Masala Dosa (Potato-Stuffed)
2–4.5g sugar per 1 medium dosa with filling (~150g)
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)
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)