Glycemic index of Indian snacks
Snacks are where blood sugar most often goes wrong between meals: fried, maida-based and sweetened snacks are easy to eat a lot of. Roasted chana, peanuts, makhana, sprouts and steamed besan snacks like dhokla keep sugar steady and keep you full until the next meal.
Best picks for blood sugar
- Roasted ChanaGI 10
- Sprout ChaatGI 25
- Makhana (Fox Nuts)GI 37
- DhoklaGI 45
- Dahi VadaGI 48
Keep these small
- Murmura (Puffed Rice)GI 90
- Aloo TikkiGI 75
- Vada PavGI 75
- KachoriGI 73
- Rusk (Toast)GI 72
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Indian snacks 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 |
|---|---|---|---|---|---|---|
| Roasted Chana | 10 | 2 | 1 small handful (30g) | 110 kcal | 6g | 5g |
| Chia Seeds | 10 | 0 | 1 tablespoon | 58 kcal | 2g | 4g |
| Flaxseeds (Alsi) | 10 | 0 | 1 tablespoon | 53 kcal | 1.8g | 2.7g |
| Roasted Peanuts (Moongphali) | 14 | 1 | 1 small handful (30 g) | 170 kcal | 7.5g | 2.5g |
| Peanut Butter | 14 | 1 | 2 tablespoons | 190 kcal | 8g | 2g |
| Almonds (Badam) | 15 | 0 | 10 almonds | 82 kcal | 3g | 1.7g |
| Walnuts (Akhrot) | 15 | 0 | 4 to 5 halves | 98 kcal | 2.3g | 1g |
| Sprout Chaat | 25 | 3 | 1 medium bowl | 100 kcal | 7g | 5g |
| Cashews (Kaju) | 25 | 1 | 10 cashews | 83 kcal | 2.7g | 0.5g |
| Makhana (Fox Nuts) | 37 | 9 | 1 bowl roasted (30 g) | 105 kcal | 3g | 1.5g |
| Dhokla | 45 | 8 | 3-4 pieces | 140 kcal | 5g | 3g |
| Dahi Vada | 48 | 9 | 2 vadas with yogurt | 240 kcal | 9g | 3g |
| Khandvi | 48 | 9 | 5–6 rolls | 180 kcal | 7g | 2g |
| Medu Vada | 50 | 8 | 2 vadas | 220 kcal | 7g | 3g |
| Khakhra | 52 | 11 | 2 khakhras | 160 kcal | 5g | 4g |
| Handvo | 52 | 15 | 1 thick slice | 220 kcal | 7g | 4g |
| Instant Noodles (Maggi) | 52 | 23 | 1 small pack (70 g, dry) | 310 kcal | 6g | 2g |
| Pakora / Bhajiya | 55 | 10 | 4-5 pieces | 230 kcal | 5g | 3g |
| Sev | 56 | 11 | 1 small bowl | 220 kcal | 6g | 3g |
| Aloo Bhujia (Namkeen) | 58 | 8 | 1 small bowl (30 g) | 165 kcal | 4g | 2g |
| Dahi Bara Aloo Dum | 60 | 26 | 1 plate (2 bara + aloo dum) | 380 kcal | 12g | 6g |
| Cheese Pizza | 60 | 27 | 2 slices (medium pizza) | 380 kcal | 15g | 2.5g |
| Banana Chips (Kerala) | 60 | 10 | 1 small handful (30 g) | 155 kcal | 0.7g | 2g |
| Chakli | 65 | 14 | 2 pieces | 210 kcal | 4g | 2g |
| Gobi Manchurian | 65 | 20 | 1 plate (about 8 pieces) | 300 kcal | 5g | 3g |
| Marie Biscuit | 65 | 12 | 4 biscuits | 110 kcal | 2g | 0.5g |
| Bhel Puri | 68 | 22 | 1 plate | 230 kcal | 5g | 4g |
| Sakinalu | 70 | 25 | 3 pieces | 290 kcal | 5g | 2g |
| Pav Bhaji | 70 | 39 | 1 plate (2 pav with bhaji) | 400 kcal | 10g | 6g |
| Veg Momos (Steamed) | 70 | 25 | 1 plate (6 momos) | 220 kcal | 6g | 2g |
| Samosa | 72 | 16 | 1 medium samosa | 250 kcal | 4g | 1.5g |
| Pani Puri | 72 | 22 | 6 puris | 220 kcal | 5g | 3g |
| Sabudana Vada | 72 | 25 | 2 vadas | 250 kcal | 3g | 2g |
| Rusk (Toast) | 72 | 13 | 2 rusks | 105 kcal | 2.5g | 0.5g |
| Kachori | 73 | 19 | 2 kachoris | 320 kcal | 6g | 3g |
| Vada Pav | 75 | 22 | 1 vada pav | 300 kcal | 5g | 2g |
| Aloo Tikki | 75 | 18 | 2 patties | 250 kcal | 4g | 3g |
| Murmura (Puffed Rice) | 90 | 16 | 1 bowl (20 g) | 80 kcal | 1.3g | 0.3g |
GL and nutrition are per serving. How these values are sourced
Low-GI Indian snacks
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 10· LowRoasted Chana
भुना चना · పుట్నాలు / వేరుశనగలు
Dry roasted chickpeas, a traditional Indian snack. Very low GI, high fiber, and high protein. Perfect diabetic snack.
GI 10· LowChia Seeds
चिया सीड्स · చియా గింజలు
Tiny black-and-white seeds that swell into a gel in water, often confused with sabja (basil seeds). Almost all their carbohydrate is fiber, so they barely raise blood sugar and can slow the rise from the rest of a meal.
GI 10· LowFlaxseeds (Alsi)
अलसी · అవిసె గింజలు
Small brown seeds rich in omega-3 fats and soluble fiber, eaten roasted, ground into chutney podi or mixed into roti dough. Very low in digestible carbs, they help keep blood sugar steady.
GI 14· LowRoasted Peanuts (Moongphali)
मूंगफली · వేరుశెనగ పప్పు
India's everyday nut, technically a legume, eaten roasted in winter, in poha, chutneys and chikki. High in protein and fat with very little carbohydrate, peanuts have one of the lowest GIs of any food.
GI 14· LowPeanut Butter
पीनट बटर · పీనట్ బటర్
Ground roasted peanuts, sometimes with added sugar and oil. Low in carbohydrate and rich in fat and protein, so it barely raises blood sugar, but it is calorie-dense.
GI 15· LowAlmonds (Badam)
बादाम · బాదం
Nutritious tree nuts rich in healthy fats, protein, vitamin E and magnesium, often soaked overnight and eaten in the morning. Very few carbohydrates, so they barely raise blood sugar and can blunt the spike from a carb-heavy meal.
GI 15· LowWalnuts (Akhrot)
अखरोट · అక్రోట్
Brain-shaped tree nuts rich in omega-3 fats, mostly grown in Kashmir. They are very low in carbohydrate, so they hardly move blood sugar, and studies link regular walnut eating with better heart health.
GI 25· LowSprout Chaat
अंकुरित चाट · మొలకల చాట్
Mixed sprouts salad with onions, tomatoes, and lemon. One of the healthiest Indian snacks — high protein, low GI.
GI 25· LowCashews (Kaju)
काजू · జీడిపప్పు
Creamy, kidney-shaped nuts grown along the Konkan and Kerala coasts, eaten as a snack and ground into rich gravies. They have a little more carbohydrate than almonds but still a low GI.
GI 37· LowMakhana (Fox Nuts)
मखाना · మఖానా
Popped lotus seeds (phool makhana) from Bihar, eaten roasted as a snack, in kheer or in curries. Light, crunchy and low in fat, roasted makhana has a low GI and is a popular snack for people managing diabetes.
GI 45· LowDhokla
ढोकला · ధోక్లా
Steamed fermented gram flour snack from Gujarat. Lower GI than fried snacks due to steaming and besan base. Light and protein-rich.
GI 48· LowDahi Vada
दही वड़ा · దహీ వడ
Soft fried lentil dumplings soaked and served in spiced yogurt. Low-medium GI as protein-rich dal and yogurt temper the response.
Showing 12 of 18. The rest are in the ranked table above.
Medium-GI Indian snacks
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 56· MediumSev
सेव · సేవ్
Crunchy deep-fried gram-flour vermicelli namkeen. Medium GI from besan but high in fat and calories due to deep frying.
GI 58· MediumAloo Bhujia (Namkeen)
आलू भुजिया · ఆలూ భుజియా
Crisp fried sev of besan and potato, the classic Bikaneri namkeen served with chai and to guests. Besan keeps the GI moderate, but it is deep fried and very easy to keep eating.
GI 60· MediumDahi Bara Aloo Dum
दही बड़ा आलू दम · దహి బడా ఆలూ దమ్
Cuttack's iconic street food: soft urad-dal vadas soaked in spiced curd, served with a spicy potato curry (aloo dum) and ghugni. The potato and fried vadas make it a heavy, medium-GI plate.
GI 60· MediumCheese Pizza
चीज़ पिज़्ज़ा · చీజ్ పిజ్జా
Maida pizza base with tomato sauce and mozzarella, the default party and weekend order. The cheese and fat slow it a little, but the refined-flour base is a lot of fast carbohydrate, and slices disappear quickly.
GI 60· MediumBanana Chips (Kerala)
केले के चिप्स · అరటి చిప్స్
Thin slices of raw banana fried in coconut oil and salted, a Kerala tea-time and travel snack. Frying removes much of raw banana's slow starch, and the chips are high in fat and easy to overeat.
GI 65· MediumChakli
चकली · చక్లి
Spiral deep-fried snack of rice and gram flour, also known as murukku. Medium-high GI and calorie-dense from frying.
GI 65· MediumGobi Manchurian
गोभी मंचूरियन · గోబీ మంచూరియా
Indo-Chinese favourite of cauliflower florets coated in a cornflour and maida batter, deep-fried and tossed in a soy, chilli and ketchup sauce. The cauliflower itself is low GI, but the fried refined-flour coating and sweet sauce push it into the medium range.
GI 65· MediumMarie Biscuit
मैरी बिस्कुट · మేరీ బిస్కెట్
Light, plain tea biscuits that many people think of as safe for diabetes. They are made from maida and sugar, so they digest quickly, and it is easy to eat four or five with every cup of chai.
GI 68· MediumBhel Puri
भेल पूरी · భేల్ పూరి
Puffed rice tossed with chopped onion, tomato, chutneys and sev. Medium-high GI as puffed rice digests quickly despite the vegetables.
High-GI Indian snacks to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
GI 70· HighSakinalu
सकिनालु · సకినాలు
Crunchy Telangana spirals of rice flour, sesame and ajwain, deep-fried and made especially for Sankranti. The rice flour and frying give it a high GI.
GI 70· HighPav Bhaji
पाव भाजी · పావ్ భాజీ
Mumbai street favourite of buttery, spiced mashed-vegetable bhaji (mostly potato) with soft maida pav toasted in butter. The refined-flour buns and potato make it a high-GI, high-calorie meal.
GI 70· HighVeg Momos (Steamed)
वेज मोमोज़ · వెజ్ మోమోస్
Steamed dumplings of thin maida dough stuffed with cabbage, carrot, onion and spices, now a street favourite across India. The refined-flour wrapper digests quickly, and one plate is usually eaten as a full snack meal.
GI 72· HighSamosa
समोसा · సమోసా
Deep-fried pastry with spiced potato filling. High GI from refined flour outer and potato filling, plus deep frying adds calories.
GI 72· HighPani Puri
पानी पूरी · పాని పూరి
Crisp fried hollow puris filled with spiced tangy water, potato and chickpeas. High GI from the fried refined-flour shells and potato.
GI 72· HighSabudana Vada
साबूदाना वड़ा · సగ్గుబియ్యం వడ
Deep-fried Maharashtrian patties of soaked tapioca pearls, potato and peanuts, popular as fasting food. Tapioca and potato make this a high-GI snack.
GI 72· HighRusk (Toast)
रस्क (टोस्ट) · రస్క్
Crisp, twice-baked sweet bread dunked in chai at almost every Indian home. Rusk is made from maida, sugar and fat and has had its water baked out, so it is dense with fast carbs.
GI 73· HighKachori
कचौरी · కచోరి
Deep-fried refined-flour pastry stuffed with spiced lentil or onion filling. High GI and calorie-dense from refined flour and frying.
GI 75· HighVada Pav
वड़ा पाव · వడా పావ్
Mumbai's iconic street food — spiced potato fritter in a bread bun. High GI from potato + maida bun + deep frying.
GI 75· HighAloo Tikki
आलू टिक्की · ఆలూ టిక్కి
Spiced mashed-potato patty shallow or deep fried until crisp. High GI from the potato base and frying.
GI 90· HighMurmura (Puffed Rice)
मुरमुरे · మరమరాలు
Light, crisp puffed rice used in bhel puri, jhal muri, chivda and as a quick snack. Puffing makes the starch very easy to digest, so it raises blood sugar quickly even though a bowl feels light.
Which is better? Side-by-side comparisons
Related guides
Common questions
Which Indian snacks are best for diabetes?
Choose carefully: 18 of the 38 Indian snacks on GlycemicIndia are low GI. The best picks for blood sugar are Roasted Chana (10), Sprout Chaat (25), Makhana (Fox Nuts) (37), Dhokla (45), Dahi Vada (48).
Which Indian snacks should sugar patients limit?
The highest-GI Indian snacks are Murmura (Puffed Rice) (90), Aloo Tikki (75), Vada Pav (75), Kachori (73), Rusk (Toast) (72). 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 chai ke saath kaun sa snack kha sakte hain?
Bhuna chana, sprout chaat, makhana, dhokla jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. murmura, aloo tikki, vada pav 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.