Glycemic index of chutneys, pickles and condiments
Chutneys, pickles and podis are eaten in spoonfuls, so their effect on blood sugar is small. Green and coconut chutneys are the best choices; sweet chutneys like tamarind-jaggery add sugar, and pickles add a lot of salt and oil.
Best picks for blood sugar
Keep these small
Chutneys, pickles and condiments ranked by glycemic index
Lowest GI first. Tap any food for its full nutrition, portion advice and swaps.
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Mint Chutney (Pudina) | 5 | 0 | 2 tablespoons | 10 kcal | 0.5g | 0.5g |
| Coconut Chutney | 10 | 0 | 2 tablespoons | 55 kcal | 0.8g | 1.5g |
| Pickle (Achar) | 10 | 0 | 1 teaspoon | 30 kcal | 0.2g | 0.3g |
| Gongura Pachadi | 20 | 1 | 2 tablespoons | 55 kcal | 1g | 2g |
| Peanut Chutney | 23 | 1 | 2 tablespoons | 90 kcal | 4g | 2g |
| Tomato Chutney | 28 | 1 | 2 tablespoons | 45 kcal | 1g | 1g |
| Idli Podi | 30 | 2 | 1 tablespoon | 65 kcal | 3g | 2g |
| Papad (Roasted) | 45 | 3 | 1 roasted papad | 50 kcal | 3g | 1g |
| Tamarind Chutney | 58 | 7 | 2 tablespoons | 70 kcal | 0g | 1g |
| Honey | 58 | 10 | 1 tablespoon | 64 kcal | 0.1g | 0g |
| Sugar (Cheeni) | 65 | 3 | 1 teaspoon | 20 kcal | 0g | 0g |
| Jaggery (Gud) | 84 | 8 | 1 small piece (10 g) | 38 kcal | 0g | 0g |
GL and nutrition are per serving. How these values are sourced
Low-GI chutneys, pickles and condiments
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 5· LowMint Chutney (Pudina)
पुदीना चटनी · పుదీనా పచ్చడి
Fresh mint and coriander ground with green chilli and lemon. Zero GI accompaniment that adds flavor to any meal.
GI 10· LowCoconut Chutney
नारियल चटनी · కొబ్బరి పచ్చడి
Fresh coconut ground with green chillies, ginger, and tempered with mustard seeds. Essential South Indian accompaniment. Very low GI.
GI 10· LowPickle (Achar)
अचार · ఊరగాయ
Traditional Indian oil-based pickle (mango, lime, mixed). Virtually no glycemic impact due to tiny serving sizes and oil base.
GI 20· LowGongura Pachadi
गोंगुरा चटनी · గోంగూర పచ్చడి
Tangy Andhra chutney made from sorrel (gongura) leaves cooked with red chilli, garlic and a spicy tempering. Very low in carbs with a low glycemic impact.
GI 23· LowPeanut Chutney
मूंगफली चटनी · పల్లీ చట్నీ
Andhra style chutney of roasted peanuts ground with red chilli, tamarind and garlic. Rich in healthy fats and protein with a low glycemic impact.
GI 28· LowTomato Chutney
टमाटर चटनी · టమాటా చట్నీ
South Indian style chutney of cooked tomatoes with red chilli, garlic and a mustard-seed tempering. Low GI with minimal carbs, ideal alongside idli or dosa.
GI 30· LowIdli Podi
इडली पोडी · ఇడ్లీ పొడి
Gunpowder or Milagai Podi, a dry spice powder of roasted lentils, red chilli and sesame, mixed with oil and eaten with idli or dosa. Low GI from lentils and fats.
GI 45· LowPapad (Roasted)
पापड़ · అప్పడం
Thin crisp wafer made from urad or other lentil flour, roasted over flame rather than fried. Small serving with modest carbs and a low to medium glycemic impact.
Medium-GI chutneys, pickles and condiments
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 58· MediumTamarind Chutney
इमली की चटनी · చింతపండు చట్నీ
Sweet and tangy Imli chutney made from tamarind pulp, jaggery and spices, used in chaats. Higher in sugars, giving it a medium glycemic impact.
GI 58· MediumHoney
शहद · తేనె
Natural sweetener made by bees, mostly glucose and fructose. Its GI is a little lower than table sugar because of the fructose, but a spoon of honey has more calories and nearly as much sugar as a spoon of cheeni.
GI 65· MediumSugar (Cheeni)
चीनी · పంచదార
White table sugar (sucrose) made from sugarcane, added to chai, coffee, sweets and drinks. It is half glucose and half fructose, so its GI is medium, but it brings only empty calories and is the main source of added sugar in Indian diets.
High-GI chutneys, pickles and condiments to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
Which is better? Side-by-side comparisons
Related guides
Common questions
Which chutneys, pickles and condiments are best for diabetes?
Most are fine in sensible portions: 8 of the 12 chutneys, pickles and condiments on GlycemicIndia are low GI. The best picks for blood sugar are .
Which chutneys, pickles and condiments should sugar patients limit?
The highest-GI chutneys, pickles and condiments are . You don't have to give them up entirely: keep the portion small, have them after a meal rather than on an empty stomach, and pair them with protein, fiber or curd.
Sugar ke mareez kaun si chutney aur achaar kha sakte hain?
jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Building a full meal? Add foods to the meal calculator to see the glycemic load of the whole plate, or browse the complete list of low-GI Indian foods.