Carbs in Atta, Rice, Poha, Ragi and Dal per 100 g
General information: This article is information about food data. No dietitian or doctor has reviewed it, and it is not a substitute for their advice.
Short answer: per 100 g, IFCT 2017 gives raw milled rice 78.24 g of carbohydrate, poha (rice flakes) 76.75 g, ragi 66.82 g, atta 64.17 g and dry moong dal 52.59 g. By our weights, one roti (30 g of atta) carries about 19 g, 60 g of raw rice about 47 g and 40 g of dry moong dal about 21 g.
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People ask how many carbs are in a roti or a plate of rice, and the answer depends on the weight and on whether the food is raw or cooked. IFCT 2017 prints raw and dry foods per 100 g, so this guide uses those rows and our own stated weights; cooked weights are not in IFCT Table 1.
Carbohydrate per 100 g: atta, rice, poha, millets, dals, potato
Each row is one IFCT 2017 Table 1 row, per 100 g as listed in the book. The carbohydrate column is the one IFCT calls available carbohydrate, calculated by difference; dietary fibre is a separate column. Energy is IFCT's kJ divided by 4.184 and rounded. Grains and dals are raw or dry, not cooked.
| Food (IFCT 2017 row) | Carbohydrate per 100 g | Dietary fibre per 100 g | Energy per 100 g |
|---|---|---|---|
| Rice, raw, milled (A015) | 78.24 g | 2.81 g | 356 kcal |
| Rice flakes (poha) (A011) | 76.75 g | 3.46 g | 354 kcal |
| Wheat flour, refined (maida) (A018) | 74.27 g | 2.76 g | 352 kcal |
| Wheat flour, atta (A019) | 64.17 g | 11.36 g | 320 kcal |
| Jowar (A005) | 67.68 g | 10.22 g | 334 kcal |
| Ragi (A010) | 66.82 g | 11.18 g | 321 kcal |
| Bajra (A003) | 61.78 g | 11.49 g | 348 kcal |
| Toor dal (red gram dal), dry (B021) | 55.23 g | 9.06 g | 331 kcal |
| Moong dal (green gram dal), dry (B010) | 52.59 g | 9.37 g | 326 kcal |
| Chana dal (Bengal gram dal), dry (B001) | 46.72 g | 15.15 g | 329 kcal |
| Sweet potato, brown skin, raw (F013) | 24.25 g | 3.99 g | 109 kcal |
| Banana, ripe (montham) (E009) | 24.95 g | 2.21 g | 111 kcal |
| Potato, brown skin, raw (F006) | 14.89 g | 1.71 g | 70 kcal |
Of the rows above, raw milled rice has the highest carbohydrate (78.24 g) and little fibre (2.81 g), while atta has 64.17 g of carbohydrate and 11.36 g of fibre per 100 g. Bajra, atta, ragi and jowar sit lower on carbohydrate (61.78 to 67.68 g) and higher on fibre (10.22 to 11.49 g, jowar to bajra). The dals carry less carbohydrate per 100 g dry than the grains (46.72 to 55.23 g) and 9.06 to 15.15 g of fibre. These are raw weights: cooking adds water, so a cooked cup holds far fewer grams of carbohydrate per 100 g than these rows.
What a roti, a plate of poha or a katori of dal carries
The weights below are ours (an assumption, not an IFCT figure); change the weight and the carbohydrate scales in proportion. Carbohydrate = per 100 g x grams / 100, rounded to a whole gram.
| Serving (weight is ours) | IFCT row | Carbohydrate |
|---|---|---|
| One roti: 30 g of atta | A019 | 64.17 g x 30 / 100 = 19 g |
| One plate of poha: 50 g of dry rice flakes | A011 | 76.75 g x 50 / 100 = 38 g |
| One ragi roti: 40 g of ragi | A010 | 66.82 g x 40 / 100 = 27 g |
| One serving of rice: 60 g of raw milled rice | A015 | 78.24 g x 60 / 100 = 47 g |
| One katori of dal: 40 g of dry moong dal | B010 | 52.59 g x 40 / 100 = 21 g |
| One medium potato: 100 g raw | F006 | 14.89 g x 100 / 100 = 15 g |
For cooked rice and the full plate of roti, dal and rice, see our calories and macros in common Indian foods, and for how millets compare with rice and wheat for weight loss see millets vs rice and wheat. For the ranking by protein per 100 g see protein in grains per 100 g.
What this table leaves out
IFCT 2017 Table 1 has no cooked-rice or cooked-dal row, so we give no cooked figure here. Packaged flours, brown rice and other grains differ from the rows above; read the label on your pack. This page lists carbohydrate and fibre only and does not compute "net carbs".
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Join the NYUS waitlistFrequently asked questions
How many carbs are in one roti?
By our weight of 30 g of atta, about 19 g: IFCT 2017 row A019 gives wheat atta 64.17 g of carbohydrate per 100 g, and 64.17 x 30 / 100 rounds to 19 g. A larger roti scales with the weight of the dough's atta, and oil or ghee adds fat, not carbohydrate. This is general information, not medical advice.
How many carbs are in 100 g of rice?
IFCT 2017 row A015 gives raw milled rice 78.24 g of carbohydrate per 100 g raw, with 2.81 g of dietary fibre. Cooked rice is not an IFCT Table 1 row and weighs more per cup because of the water it absorbs, so this figure is for raw rice. This is general information, not medical advice.
Do millets have fewer carbs than rice?
Per 100 g raw, IFCT 2017 gives ragi 66.82 g, bajra 61.78 g and jowar 67.68 g of carbohydrate against 78.24 g for raw milled rice, and 10.22 to 11.49 g of fibre against 2.81 g. So yes on these rows, by about 10.6 to 16.5 g per 100 g. This is general information, not medical advice.
Which dal has the fewest carbs?
Among the three dry dals on this page, chana dal (Bengal gram dal, B001) has the least carbohydrate, 46.72 g per 100 g, then moong dal (B010) 52.59 g and toor dal (B021) 55.23 g. These are dry weights, before soaking and cooking. This is general information, not medical advice.
Is the carbohydrate figure here the same as net carbs?
No. The figure is IFCT's available carbohydrate, calculated by difference, and dietary fibre is listed in its own column. We do not subtract fibre or compute net carbs, so do not read the table as a net-carb count. This is general information, not medical advice.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1 (Proximate Principles and Dietary Fibre), available carbohydrate, total dietary fibre and energy (kJ divided by 4.184) per 100 g: rice flakes A011, rice raw milled A015, wheat flour refined A018, jowar A005, ragi A010 and bajra A003 (PDF page 41); wheat flour atta A019, Bengal gram dal B001, green gram dal B010 (PDF page 42); red gram dal B021 (PDF page 43); banana ripe E009 (PDF page 49); potato F006 (PDF page 52); sweet potato F013 (PDF page 53).
The serving weights (30 g atta, 50 g poha, 40 g ragi, 60 g raw rice, 40 g dal, 100 g potato) and the sentences comparing the rows are NYUS's own assumptions or arithmetic, not from a study. No USDA FoodData Central record is used on this page.