Maharashtrian Foods
Maharashtrian cooking uses jowar and bajra bhakri, varan (plain dal), usal and misal made from sprouted pulses, poha, and snacks like vada pav, with sabudana dishes on fasting days. Millet bhakris and sprouted-pulse usal are excellent low-GI choices; sabudana, vada pav and puran poli are among the region's highest-GI foods.
Best picks for blood sugar
Keep these small
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Maharashtrian foods 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 |
| Onion | 10 | 1 | 1 medium onion | 40 kcal | 1.1g | 1.7g |
| 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 |
| Ivy Gourd (Tindora) | 15 | 0 | 1 medium bowl (cooked) | 20 kcal | 1.2g | 1.5g |
| Dried Green Peas (Vatana, boiled) | 22 | 5 | 1 small bowl (boiled) | 118 kcal | 8g | 8g |
| Sprout Chaat | 25 | 3 | 1 medium bowl | 100 kcal | 7g | 5g |
| Cashews (Kaju) | 25 | 1 | 10 cashews | 83 kcal | 2.7g | 0.5g |
| Toor Dal (Arhar) | 29 | 4 | 1 medium bowl (cooked) | 120 kcal | 8g | 5g |
| Sol Kadhi | 30 | 2 | 1 glass | 90 kcal | 1g | 1g |
| Moth Beans (Matki, sprouted and cooked) | 35 | 7 | 1 small bowl (sprouted, cooked) | 117 kcal | 7g | 7g |
| Zunka | 35 | 8 | 1 small bowl | 180 kcal | 8g | 5g |
| Orange (Santra) | 40 | 4 | 1 medium orange | 70 kcal | 1.3g | 3.5g |
| Strawberry | 41 | 3 | about 7 medium berries | 33 kcal | 0.7g | 2g |
| Mosambi (Sweet Lime) | 43 | 5 | 1 medium mosambi | 65 kcal | 1g | 2.5g |
| Kodo Millet (Kodo / Arikelu, Cooked) | 50 | 20 | 1 medium bowl (cooked) | 175 kcal | 4.5g | 5g |
| Barnyard Millet (Sanwa / Samvat / Udalu, Cooked) | 50 | 19 | 1 medium bowl (cooked) | 165 kcal | 4g | 6g |
| Jowar Roti (Sorghum Bhakri) | 50 | 13 | 1 medium roti | 120 kcal | 3.5g | 3g |
| Thalipeeth | 50 | 15 | 1 medium thalipeeth | 200 kcal | 6g | 5g |
| Fig (Anjeer, fresh) | 51 | 10 | 2 medium figs | 74 kcal | 0.8g | 2.9g |
| Bajra Roti | 52 | 11 | 1 medium bajra roti | 160 kcal | 5g | 4.5g |
| Pomegranate (Anar) | 53 | 8 | 1 medium bowl of arils | 120 kcal | 2.5g | 5.5g |
| Grapes (Angoor) | 53 | 9 | 1 small bowl (~20 grapes) | 82 kcal | 0.8g | 1g |
| Sitaphal (Custard Apple) | 54 | 11 | 1 small custard apple (flesh only) | 100 kcal | 1.7g | 4g |
| Bajra (Pearl Millet) | 55 | 15 | 1 medium bowl (cooked) | 170 kcal | 6g | 5g |
| Chikoo (Sapota) | 55 | 12 | 1 medium chikoo | 100 kcal | 0.6g | 5g |
| Pakora / Bhajiya | 55 | 10 | 4-5 pieces | 230 kcal | 5g | 3g |
| Mango (Aam) | 56 | 9 | 1 medium slice / half mango | 80 kcal | 0.8g | 1.8g |
| Sev | 56 | 11 | 1 small bowl | 220 kcal | 6g | 3g |
| Peanut Chikki | 58 | 7 | 1 piece | 125 kcal | 4g | 1g |
| Moong Dal Khichdi | 58 | 28 | 1 bowl | 280 kcal | 10g | 5g |
| Aam Panna | 59 | 11 | 1 glass (about 240ml) | 80 kcal | 0g | 0.5g |
| Misal Pav | 60 | 30 | 1 plate with 1 pav | 400 kcal | 15g | 10g |
| Shrikhand | 61 | 18 | 1 small bowl | 230 kcal | 6g | 0.5g |
| Jowar (Sorghum) | 62 | 17 | 1 medium bowl (cooked) | 163 kcal | 5.5g | 4.8g |
| Wheat Chapati | 62 | 12 | 2 medium chapatis | 170 kcal | 5.5g | 4g |
| Puran Poli | 62 | 28 | 1 piece | 280 kcal | 6g | 4g |
| Poha (Flattened Rice) | 64 | 16 | 1 medium plate | 200 kcal | 4g | 1.5g |
| Chakli | 65 | 14 | 2 pieces | 210 kcal | 4g | 2g |
| Upma | 66 | 15 | 1 medium bowl | 190 kcal | 5g | 2.5g |
| Modak (Ukadiche) | 66 | 25 | 2 modak | 220 kcal | 3g | 2g |
| Suji (Rava / Semolina) | 66 | 19 | 40 g dry (makes 1 bowl upma) | 144 kcal | 5g | 1.6g |
| Bhel Puri | 68 | 22 | 1 plate | 230 kcal | 5g | 4g |
| Gujiya | 70 | 15 | 1 piece | 190 kcal | 3g | 0.5g |
| Pav Bhaji | 70 | 39 | 1 plate (2 pav with bhaji) | 400 kcal | 10g | 6g |
| Pani Puri | 72 | 22 | 6 puris | 220 kcal | 5g | 3g |
| Sabudana Vada | 72 | 25 | 2 vadas | 250 kcal | 3g | 2g |
| Sugarcane Juice | 73 | 18 | 1 glass | 180 kcal | 0.5g | 0g |
| Vada Pav | 75 | 22 | 1 vada pav | 300 kcal | 5g | 2g |
| Sooji Halwa (Sheera) | 76 | 27 | 1 small bowl (about 120g) | 300 kcal | 4g | 1g |
| Sabudana Khichdi | 79 | 32 | 1 medium bowl | 290 kcal | 5g | 2g |
| Jaggery (Gud) | 84 | 8 | 1 small piece (10 g) | 38 kcal | 0g | 0g |
| Sabudana (Tapioca Pearls, Cooked) | 85 | 33 | 1 medium bowl (cooked khichdi) | 215 kcal | 1g | 1g |
| Murmura (Puffed Rice) | 90 | 16 | 1 bowl (20 g) | 80 kcal | 1.3g | 0.3g |
| Rajgira (Amaranth) | 97 | 19 | 1 cup popped (30 g) | 112 kcal | 4g | 2g |
| Egg Bhurji | No carbs* | 0 | 1 plate (2 eggs) | 200 kcal | 13g | 1g |
GL and nutrition are per serving. * No meaningful carbohydrate, so GI doesn't apply and the food has minimal direct effect on blood sugar. How these values are sourced
Low-GI Maharashtrian foods
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· LowOnion
प्याज · ఉల్లిపాయ
Foundation of Indian cooking. Very low GI, contains quercetin and chromium which may aid blood sugar management.
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 15· LowIvy Gourd (Tindora)
कुंदरू / तिंडोरा · దొండకాయ
Small gourd vegetable popular in South and West Indian cuisine. Research suggests it has anti-hyperglycemic properties.
GI 22· LowDried Green Peas (Vatana, boiled)
सूखे हरे मटर · ఎండు బటాణీలు
Dried whole green peas (vatana), boiled as the base for ghugni and ragda. A low-GI pulse high in fiber and plant protein, popular in Bengali and Maharashtrian street food.
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 29· LowToor Dal (Arhar)
तुअर दाल · కందిపప్పు
Split pigeon peas, the most widely consumed dal across India. Used in sambar, dal fry, and rasam.
GI 30· LowSol Kadhi
सोल कढ़ी · సోల్ కఢీ
Pink, cooling drink of kokum extract and coconut milk with garlic, green chilli and coriander, drunk after meals along the Konkan coast and in Goa. Very little carbohydrate and no added sugar in the traditional recipe.
GI 35· LowMoth Beans (Matki, sprouted and cooked)
मटकी · మత్తి బీన్స్
Small brown moth beans (matki / Turkish gram), usually sprouted then lightly cooked. A drought-hardy legume with a low GI and high fiber, common in Maharashtrian usal and Rajasthani dishes.
GI 35· LowZunka
झुणका · ఝుణకా
A Maharashtrian dry dish of gram flour (besan) cooked with onions, garlic and spices, traditionally eaten with jowar or bajra bhakri. The chickpea-flour base is protein-rich and low-GI.
Showing 12 of 28. The rest are in the ranked table above.
Medium-GI Maharashtrian foods
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 56· MediumMango (Aam)
आम · మామిడి పండు
King of fruits in India. Despite being sweet, ripe mango has a medium GI. However, portion control is key due to high natural sugar.
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· MediumPeanut Chikki
मूंगफली चिक्की · పల్లీ పట్టీ
Crunchy brittle of roasted peanuts set in jaggery syrup, a winter and travel snack from Lonavala to Hyderabad. The peanuts slow digestion, but the jaggery still makes it a sweet with a medium GI.
GI 58· MediumMoong Dal Khichdi
मूंग दाल खिचड़ी · పెసరపప్పు కిచిడీ
Comfort meal of rice and yellow moong dal cooked soft with turmeric, cumin and ghee, eaten across India when unwell or tired. The dal adds protein and slows the rice a little, but a soft, mushy khichdi still gives a fairly quick rise.
GI 59· MediumAam Panna
आम पन्ना · ఆమ్ పన్నా
Tangy summer cooler of boiled raw mango, sugar, cumin and mint. Medium GI from added sugar balanced by tart mango and spices.
GI 60· MediumMisal Pav
मिसल पाव · మిసల్ పావ్
A spicy Maharashtrian curry of sprouted moth beans (usal) topped with farsan and served with pav. The sprouts are low-GI and protein-rich, but the pav adds refined-flour carbs.
GI 61· MediumShrikhand
श्रीखंड · శ్రీఖండ్
A Gujarati and Maharashtrian dessert of strained, sweetened hung curd flavoured with cardamom and saffron. The dairy base tempers the sugar, but it is still a sweet to enjoy in moderation.
GI 62· MediumJowar (Sorghum)
ज्वार · జొన్నలు
Gluten-free millet widely consumed in Maharashtra and Karnataka. Used for rotis, bhakri, and porridge.
GI 62· MediumWheat Chapati
चपाती · చపాతి
Whole wheat flatbread, the most common bread in North India. Moderate GI with good fiber content from whole wheat.
GI 62· MediumPuran Poli
पूरन पोली · పూరణ్ పోలి
A festive sweet flatbread from Maharashtra and Gujarat, stuffed with a cooked chana dal and jaggery filling. The dal adds protein and fiber, but the jaggery keeps it a medium-GI treat.
GI 64· MediumPoha (Flattened Rice)
पोहा · అటుకులు
Flattened rice cooked with onions, peanuts, and spices. Popular breakfast in Maharashtra and Madhya Pradesh.
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.
Showing 12 of 16. The rest are in the ranked table above.
High-GI Maharashtrian foods to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
GI 70· HighGujiya
गुजिया · కజ్జికాయలు
Holi and Diwali sweet of maida pastry filled with khoya, coconut, dry fruits and sugar, then deep-fried and sometimes dipped in sugar syrup. Refined flour, sugar and frying make it a high-GI, high-calorie treat.
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 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 73· HighSugarcane Juice
गन्ने का रस · చెరకు రసం
Freshly pressed sugarcane juice, popular street drink. High in natural sugars — despite being 'natural', it's essentially liquid sugar.
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 76· HighSooji Halwa (Sheera)
सूजी का हलवा · సూజీ హల్వా
Roasted semolina cooked with ghee, sugar and water or milk. High GI from refined semolina and sugar.
GI 79· HighSabudana Khichdi
साबूदाना खिचड़ी · సగ్గుబియ్యం కిచిడీ
A fasting-day dish of soaked tapioca pearls tossed with peanuts, potatoes and cumin. Almost pure starch, giving it a high glycemic index despite the peanuts.
GI 84· HighJaggery (Gud)
गुड़ · బెల్లం
Unrefined cane sugar boiled down into solid blocks, used in sweets, chai, chikki and after meals. It carries traces of iron and minerals, but it is still about 97% sugar and raises blood sugar about as fast as white sugar.
GI 85· HighSabudana (Tapioca Pearls, Cooked)
साबूदाना · సగ్గుబియ్యం
Tapioca pearls made from cassava starch, commonly eaten during fasting as khichdi or kheer. Almost pure starch, giving it a very high GI and minimal fiber or protein.
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.
GI 97· HighRajgira (Amaranth)
राजगिरा · రాజగిరా (తోటకూర గింజలు)
Tiny amaranth seeds, popped and eaten as a fasting (vrat) food in ladoos, chikki, kheer and rotis. It is rich in protein and calcium, but popping turns the starch so easy to digest that it raises blood sugar almost as fast as glucose.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is Maharashtrian food good for diabetes?
Largely, yes: 28 of the 56 Maharashtrian foods in our database are low GI. Foods like Roasted Chana (10), Dried Green Peas (Vatana, boiled) (22), Sprout Chaat (25) raise blood sugar slowly, while Rajgira (Amaranth) (97), Murmura (Puffed Rice) (90), Sabudana (Tapioca Pearls, Cooked) (85) raise it fastest and are best kept to small portions.
Which Maharashtrian foods have the lowest glycemic index?
The lowest-GI Maharashtrian foods in our database are Roasted Chana (10), Dried Green Peas (Vatana, boiled) (22), Sprout Chaat (25), Toor Dal (Arhar) (29), Moth Beans (Matki, sprouted and cooked) (35).
Which Maharashtrian foods should diabetics limit?
The highest-GI Maharashtrian foods are Rajgira (Amaranth) (97), Murmura (Puffed Rice) (90), Sabudana (Tapioca Pearls, Cooked) (85), Sabudana Khichdi (79), Sooji Halwa (Sheera) (76). You don't have to avoid them entirely — keep portions small and pair them with protein, fiber or curd.
Sugar ke mareez ke liye kaun sa Maharashtrian khana sabse accha hai?
Bhuna chana, dried green peas, sprout chaat, arhar dal jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. rajgira, murmura, sabudana kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
How many calories are in 1 plate of misal pav?
A typical plate (1 plate with 1 pav) has about 400 calories, with 50g of carbohydrate, 15g of protein and 10g of fiber. The sprouted-matki misal itself is low GI; the pav (white bread) and farsan topping add most of the fast carbs, so have one pav instead of two.
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.