Sugar in Indian Vegetables and Staples 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.

By NYUS Inc. · Published 4 November 2026

Short answer: per 100 g, IFCT 2017 Table 6 gives beetroot 4.35 g of total free sugars, orange carrot 3.23 g, atta 1.80 g, raw rice 0.69 g and potato 0.32 g; one roti (30 g of atta, our weight) carries about 0.54 g. Sugar content only, not an effect on blood sugar.

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Our guide to sugar in fruits covers 28 fruits; people also ask about vegetables, roots, grains and dals. This guide ranks 35 of them by the sugars IFCT 2017 measured in the raw food, fructose, glucose, sucrose and maltose together, per 100 g. It lists food data only: it makes no claim about blood sugar or any condition, and IFCT gives no glycaemic index.

Total free sugars per 100 g: vegetables, roots, grains and dals

Each row is one IFCT 2017 Table 6 (Starch and Individual Sugars) row, g per 100 g edible portion as printed (the mean; blank cells in the book mean below the detection limit), from 5 or 6 sampling regions. Total free sugars is IFCT's column; on every row here it equals fructose + glucose + sucrose + maltose within 0.03 g. Grains and dals are dry, vegetables and roots raw, so they are not comparable weight for weight. The table is sorted by total free sugars, highest first.

Of the rows here, beetroot (4.35 g), raw papaya (3.63 g) and orange carrot (3.23 g) have the most free sugars per 100 g, then orange pumpkin (2.97 g). Ripe hybrid tomato has 1.82 g and local tomato 1.34 g. Dry staples sit between 0.34 g (ragi and rice flakes) and 2.51 g (brown soybean), with brown rajmah at 2.27 g, atta at 1.80 g and raw milled rice at 0.69 g. Potato (0.32 g), spinach (0.24 g), bottle gourd (0.36 g) and cucumber (0.27 g) are among the lowest. Starch, which Table 6 lists separately, is not counted as sugar here.

What a roti, a carrot or a katori of dal carries

The weights below are ours (an assumption, not an IFCT figure); change the weight and the sugar scales in proportion. Sugar = per 100 g x grams / 100, rounded to 0.01 g; grains and dals are dry weights.

For fruits see sugar in fruits, for sugarcane juice, coconut water and milk see sugarcane juice vs coconut water vs milk, for a daily gram figure see how much sugar per day, and for the carbohydrate side of atta, rice and dal see carbs in atta, rice, poha, ragi and dal.

What this table leaves out

Table 6 gives sugars in the raw or dry food, so cooked, fried or sweetened dishes differ, and the milk rows are left out because for milk the total free sugars in Table 6 is not the sum of these four columns. Rows with fewer than 5 sampling regions are not ranked, for example sweet potato (3 or 4 regions) and sweet corn (4). This page makes no claim about blood sugar, diabetes or any condition: if you manage one, ask your doctor or a registered dietitian.

Frequently asked questions

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 6 (Starch and Individual Sugars), total free sugars, fructose, glucose, sucrose, g per 100 g: cereals A003 A005 A006 A010 A011 A015 A019 A022 (PDF pages 209 and 210); pulses B001 B010 B017 B019 B021 B024 (PDF pages 210 and 211); leafy vegetables C015 and C033 (PDF pages 212 and 213); vegetables D007 D031 D033 D036 D043 D046 D051 D059 D061 D063 D066 D075 D076 (PDF pages 213 to 216); roots F001 F002 F004 F006 F010 F017 (PDF pages 220 and 221).

The serving weights (30 g atta, 40 g dal, 60 g rice, 100 g vegetables) and the sentences comparing the rows are NYUS's own arithmetic or assumptions, not from a study. No USDA FoodData Central record is used on this page.