We have broken down the food into its macros of fats, proteins & carbs with approx GI. This is to enable you to make the right choices depending on the outcomes that you desire. These are stand alone ingredients & the GI may change when having in combination with other foods. Irrespective of whether you consume these ingredients standalone or in combination with other ingredients, these macros & GI will still serve as a good base indicator for making informed choices.
All measures with 100 gms ref
| Food Items | Calories | Protien | Fat | Carbs | Fibre | Net Carbs | GI |
|---|---|---|---|---|---|---|---|
| EGG | 70 | 6 | 5 | 0 | 0 | 0 | Negligible |
| Chicken | 239 | 23 | 13 | 0 | 0 | 0 | Negligible |
| Fish | 172 | 20 | 7 | 0 | 0 | 0 | Negligible |
| Mutton | 294 | 24 | 20 | 0 | 0 | 0 | Negligible |
| Shrimp | 115 | 23 | 3 | 0 | 0 | 0 | 50 |
| Pork | 242 | 23 | 5 | 1 | 0 | 0 | Negligible |
| Avocado | 160 | 2 | 15 | 8 | 7 | 1 | 35 |
| Brocolli | 30 | 3 | 0 | 6 | 3 | 3 | 32 |
| Spinach | 23 | 3 | 0 | 4 | 2 | 2 | 32 |
| Lettuce | 8 | 2 | 0 | 2 | 1 | 1 | 28 |
| Chard | 19 | 2 | 0 | 4 | 1 | 3 | 30 |
| Asparagus | 20 | 3 | 0 | 4 | 2 | 2 | 28 |
| Kale | 32 | 2 | 0 | 5 | 2 | 3 | 12 |
| Cabbage | 16 | 1 | 0 | 3 | 1 | 2 | Negligible |
| Cauliflower | 23 | 4 | 1 | 9 | 2 | 7 | 12 |
| Bottle Gourd | 12 | 0 | 0 | 2 | 1 | 1 | 0 |
| Bitter Gourd | 17 | Negligible | |||||
| French Beans | 25 | 2 | 1 | 6 | 3 | 3 | 20 |
| Cucumber | 12 | 0 | 1 | 3 | 1 | 2 | 15 |
| Cluster Beans(Gavaar) | 110 | 1 | 11 | 10 | 2 | 7 | 30 |
| Okra ( Bhindi) | 121 | 2 | 9 | 8 | 1 | 7 | 27 |
| Pumpkin | 26 | 1 | 0 | 7 | 0 | 7 | 76 |
| Zucchini | 18 | 1 | 0 | 3 | 1 | 2 | 15 |
| Bell Pepper | 40 | 2 | 0 | 9 | 2 | 7 | 32 |
| Brussels Sprout | 39 | 3 | 0 | 7 | 4 | 3 | 7 |
| Lotus Stem | 65 | 1.5 | 0 | 14 | 4 | 10 | 33 |
| Green Peas | 90 | 6 | 1 | 16 | 6 | 10 | 38 |
| Mushrooms | 22 | 3 | 0 | 3 | 1 | 2 | 28 |
| Carrots | 41 | 0 | 0 | 7 | 2 | 5 | 39 |
| Radish | 14 | 0.5 | 0 | 1.5 | 1 | 0.5 | 35 |
| Potatoes | 77 | 2 | 0 | 18 | 2 | 16 | 86 |
| Sweet Potatoes | 109 | 1 | 4 | 17 | 2 | 15 | 70 |
| Yam | 116 | 1 | 0 | 28 | 4 | 24 | 51 |
| Taro (Arvi) | 112 | 2 | 0 | 26 | 4 | 22 | 53 |
| Turnips(Shalgam) | 89 | 1 | 4 | 13 | 2 | 11 | 73 |
| Almonds-10 numbers | 170 | 6 | 16 | 5 | 3 | 2 | 12 |
| Walnut-10 numbers | 190 | 4 | 18 | 2 | 2 | 0 | 10 |
| Pistachios- 15 numbers | 150 | 16 | 13 | 8 | 3 | 5 | 15 |
| Macademia-15 numbers | 220 | 2.5 | 23 | 4 | 2 | 2 | 10 |
| Pecans-15 numbers | 220 | 3 | 21 | 1 | 1 | 0 | 10 |
| Brasil Nuts-10 numbers | 230 | 4 | 19 | 3 | 2 | 1 | 10 |
| Peanuts-28 gms | 161 | 7.5 | 14 | 5 | 2.5 | 2.5 | 13 |
| Cashews-15 numbers | 170 | 6 | 13 | 9 | 1 | 8 | 25 |
| Kidney Beans(Rajma) | 333 | 25 | 2 | 60 | 25 | 35 | 42 |
| Chickpeas (Kabuli Chana) | 384 | 19 | 6 | 61 | 17 | 44 | 36 |
| Black Gram ( Kala chana) | 385 | 24 | 1 | 59 | 12 | 47 | 43 |
| Black Eyed Beans(Chavli) | 330 | 24 | 2 | 60 | 12 | 48 | 52 |
| Red Lentils (Massor) | 118 | 9 | 1 | 20 | 8 | 12 | 29 |
| Yellow Pigeon(Tuvar Daal) | 343 | 21 | 1.5 | 63 | 15 | 48 | 22 |
| Adzuki Beans( Chori) | 329 | 19 | 5 | 63 | 13 | 50 | 46 |
| Soya Bean | 446 | 36 | 20 | 30 | 10 | 20 | 14 |
Other Foods with only GI
| Food Items | GI |
|---|---|
| White Bread | 74 |
| Brown Bread | 70 |
| Multigrain Bread | 68 |
| Soudough Bread | 58 |
| Brownie | 62 |
| Cheese | Negligible |
| Paneer | Negligible |
| Milk | 31 |
| Buttermilk | Negligible |
| Condensed milk | 61 |
| Hot Choclate | 51 |
| Ice Cream | 70 to 100 |
| Oats | 79 |
| Cookies | 60 to 90 |
| Crackers | 74 |
| Hummus | 12 |
| Pancake | 66 |
| Muffins | 62 |
| Poha Rice | 68 |
| Pita Bread | 68 |
| Pretzel | 83 |
| Honey | 61 |
| Maple Syrup | 54 |
| Waffles | 76 |
| Bagel | 72 |
| Baguette | 95 |
| Hamburger Bun | 61 |
| Coke | 63 |
| Gatorade | 78 |
| Cornflakes | 93 |
| Popcorn | 58 |
| Oat porridge | 82 |
| Tapioca | 70 |
| French fries | 75 |
