Low-Carb Indian Vegetarian Foods: 35 Foods Ranked by Carbohydrate (IFCT 2017)
Searches for low-carb Indian foods are common, but most lists give no source. This guide ranks 35 Indian vegetarian foods by carbohydrate per 100 g using Table 1 of the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), shows what a serving we chose holds, and sets no carbohydrate target. IFCT 2017 gives carbohydrate calculated by difference, with total dietary fibre listed separately.
The short answer
By IFCT 2017, the lowest carbohydrate per 100 g among these foods is bottle gourd at 1.68 g, then ridge gourd at 1.72 g and green capsicum at 1.84 g. Paneer has 2.41 g and almonds 3.04 g. At the other end, wheat flour has 64.17 g, raw milled rice 78.24 g and whole moong 46.13 g. Our reading: gourds, leaves, mushroom and paneer sit at the bottom of the carbohydrate column, and grains and dry pulses at the top, but a serving of a grain is much smaller than 100 g, so check the serving table.
35 foods ranked by carbohydrate per 100 g
Each row is one IFCT 2017 Table 1 row (proximate principles), per 100 g edible portion as listed in the book, mean value; the book prints the carbohydrate column "by difference". Pulses, grains, seeds and nuts are dry or raw; vegetables, leaves and fruit are raw; milk is as sold. Energy is kilojoules divided by 4.184, to the nearest kcal. Where IFCT lists several varieties we use one row and name it.
| Food (IFCT 2017 Table 1 row) | Carbohydrate per 100 g | Protein | Fat | Energy |
|---|---|---|---|---|
| Bottle gourd, elongate, pale green (lauki) (D007) | 1.68 g | 0.53 g | 0.13 g | 11 kcal |
| Ridge gourd (turai) (D068) | 1.72 g | 0.91 g | 0.14 g | 13 kcal |
| Capsicum, green (D033) | 1.84 g | 1.11 g | 0.34 g | 16 kcal |
| Button mushroom, fresh (J001) | 1.98 g | 3.68 g | 0.42 g | 27 kcal |
| Cauliflower (D036) | 2.03 g | 2.15 g | 0.44 g | 23 kcal |
| Spinach, raw (palak) (C033) | 2.05 g | 2.14 g | 0.64 g | 24 kcal |
| Paneer (L003) | 2.41 g | 18.86 g | 24.78 g | 305 kcal |
| Almond (H001) | 3.04 g | 18.41 g | 58.49 g | 609 kcal |
| Tomato, ripe, hybrid (D075) | 3.20 g | 0.76 g | 0.25 g | 19 kcal |
| Cabbage, green (C015) | 3.25 g | 1.36 g | 0.12 g | 22 kcal |
| Cucumber, green, elongate (D043) | 3.48 g | 0.71 g | 0.16 g | 20 kcal |
| Brinjal, all varieties (baingan) (D031) | 3.52 g | 1.48 g | 0.32 g | 25 kcal |
| Ladies finger (bhindi, okra) (D056) | 3.62 g | 2.08 g | 0.22 g | 27 kcal |
| Milk, whole, cow (L002) | 4.94 g | 3.26 g | 4.48 g | 73 kcal |
| Carrot, orange (F002) | 5.55 g | 0.95 g | 0.47 g | 33 kcal |
| Sunflower seeds (H020) | 6.85 g | 23.53 g | 51.85 g | 586 kcal |
| Milk, whole, buffalo (L001) | 8.39 g | 3.68 g | 6.58 g | 107 kcal |
| Onion, big (G017) | 9.56 g | 1.50 g | 0.24 g | 48 kcal |
| Walnut (H021) | 10.14 g | 14.92 g | 64.27 g | 671 kcal |
| Linseeds (flaxseed, alsi) (H014) | 10.99 g | 18.55 g | 35.67 g | 444 kcal |
| Soybean, brown, dry (B024) | 12.79 g | 35.58 g | 19.82 g | 381 kcal |
| Apple, big (E001) | 13.11 g | 0.29 g | 0.64 g | 62 kcal |
| Banana, ripe, robusta (E012) | 23.63 g | 1.23 g | 0.33 g | 105 kcal |
| Bengal gram, whole, dry (whole chana) (B002) | 39.56 g | 18.77 g | 5.11 g | 287 kcal |
| Black gram, whole, dry (whole urad) (B004) | 43.99 g | 21.97 g | 1.58 g | 291 kcal |
| Green gram, whole, dry (whole moong) (B011) | 46.13 g | 22.53 g | 1.14 g | 294 kcal |
| Bengal gram dal, dry (chana dal) (B001) | 46.72 g | 21.55 g | 5.31 g | 329 kcal |
| Rajmah, brown, dry (B019) | 48.83 g | 19.50 g | 1.68 g | 298 kcal |
| Green gram dal, dry (moong dal) (B010) | 52.59 g | 23.88 g | 1.35 g | 326 kcal |
| Red gram dal, dry (toor dal) (B021) | 55.23 g | 21.70 g | 1.56 g | 331 kcal |
| Bajra (pearl millet) (A003) | 61.78 g | 10.96 g | 5.43 g | 348 kcal |
| Wheat flour, atta (A019) | 64.17 g | 10.57 g | 1.53 g | 320 kcal |
| Ragi (the grain, raw) (A010) | 66.82 g | 7.16 g | 1.92 g | 321 kcal |
| Rice, raw, brown (A013) | 74.80 g | 9.16 g | 1.24 g | 354 kcal |
| Rice, raw, milled (white rice) (A015) | 78.24 g | 7.94 g | 0.52 g | 356 kcal |
IFCT 2017 Table 1 lists no carbohydrate value for eggs, poultry, meat or fish, so they are not ranked here, and it has no tofu, curd or cooked-dish rows.
Carbohydrate in a serving, with weights we chose
IFCT lists food per 100 g, so a serving needs a weight, and these are ours. Each figure is carbohydrate per 100 g times the grams, divided by 100, to the nearest 0.1 g. Grains and pulses are dry weights, before cooking.
| Serving (weights are ours) | Carbohydrate |
|---|---|
| 100 g bottle gourd (D007) | 1.7 g |
| 100 g cauliflower (D036) | 2.0 g |
| 100 g raw spinach (C033) | 2.1 g |
| 50 g paneer (L003) | 1.2 g |
| 20 g almonds (H001) | 0.6 g |
| 200 g whole cow milk (L002) | 9.9 g |
| 30 g dry whole moong (B011) | 13.8 g |
| 30 g dry toor dal (B021) | 16.6 g |
| 30 g wheat flour (atta) (A019) | 19.3 g |
| 40 g raw milled rice (A015) | 31.3 g |
What the numbers say
- The bottom of the column is vegetables, mushroom, paneer and nuts. Bottle gourd 1.68 g, cauliflower 2.03 g, paneer 2.41 g and almonds 3.04 g per 100 g.
- Milk sits in between. Whole cow milk 4.94 g and whole buffalo milk 8.39 g per 100 g, so 200 g of cow milk holds about 9.9 g.
- Grains and dals are high per 100 g dry. Wheat flour 64.17 g, raw milled rice 78.24 g and toor dal 55.23 g; 30 g of atta, the flour in one medium roti on our calories and macros page, holds about 19.3 g.
For the vegetables in more detail, see calories in common Indian vegetables; for protein in paneer, dals and eggs, see egg vs paneer vs dal and which dal has the most protein; for roti against rice, see roti vs rice for weight loss; for another table read from the same book, see calcium-rich vegetarian foods in India.
What this page leaves out
- Cooked values: IFCT 2017 Table 1 gives these foods raw or dry, with no cooked dal, rice or roti row, so a cooked plate differs from the table.
- Eggs, poultry, meat, fish, tofu, curd and cooked dishes: no carbohydrate row in IFCT 2017 Table 1, so none is given.
- A carbohydrate target, and anything about weight, blood sugar, any named diet or health outcomes: the page adds up food data and makes no such claim.
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Join the NYUS waitlistFrequently asked questions
Which Indian vegetarian foods have the least carbohydrate?
Of the 35 foods here, IFCT 2017 Table 1 gives the lowest carbohydrate per 100 g to bottle gourd (D007) at 1.68 g, ridge gourd (D068) at 1.72 g and green capsicum (D033) at 1.84 g, followed by button mushroom, cauliflower and spinach at 1.98 to 2.05 g, and paneer (L003) at 2.41 g. These are per 100 g as listed, and a leafy or gourd vegetable also holds little protein, so look at the other columns too.
How much carbohydrate is in paneer?
IFCT 2017 lists paneer (L003) at 2.41 g of carbohydrate, 18.86 g of protein and 24.78 g of fat per 100 g, which is 305 kcal. A 50 g serving of paneer holds about 1.2 g of carbohydrate by our arithmetic. This guide makes no claim about any diet.
Which pulse or dal has the least carbohydrate?
Among the dry pulses in the table, per 100 g, brown soybean (B024) has 12.79 g, whole Bengal gram or whole chana (B002) 39.56 g, whole black gram or whole urad (B004) 43.99 g and whole green gram or whole moong (B011) 46.13 g, against 55.23 g for toor dal (B021). These are dry weights; IFCT 2017 has no cooked dal row, so we give no cooked figure.
How many carbohydrates should I eat in a day?
We have not looked up a carbohydrate target for any age or condition, so this guide gives none and makes no claim about weight, blood sugar or health. It lists the carbohydrate in the food as printed in IFCT 2017, not in a cooked meal. Ask a doctor or registered dietitian what amount is right for you.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), carbohydrate, protein, total fat and energy (kJ) per 100 g, rows opened and read from the PDF on 24 Oct 2026: PDF page 41: A003, A010, A013, A015; PDF page 42: A019, B001, B002, B004, B010, B011; PDF page 43: B019, B021, B024; PDF page 44: C015; PDF page 45: C033, D007; PDF page 46: D031, D033; PDF page 47: D036, D043; PDF page 48: D056, D068, D075; PDF page 49: E001, E012; PDF page 52: F002; PDF page 54: G017; PDF page 55: H001, H014; PDF page 56: H020, H021, J001; PDF page 57: L001, L002, L003. Carbohydrate is "calculation by difference" (methods table, PDF page 25).
The serving weights, the serving carbohydrate figures, the kcal conversion and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets are our matching to the IFCT row names.