Carb Limit Calculator — Indian Food Swapper
🌿 Carb Limit Calculator & Indian Food Swapper
Find your daily net carb budget, split it across meals, track what you eat today — and see smart Indian food swaps that save the most carbs.
Last updated: July 2026
⚠️ For informational purposes only. Carb values are estimates per standard serving. Individual foods vary. Consult a registered dietitian for personalised guidance, especially if managing diabetes or a metabolic condition.
🎯 Choose Your Carb Goal
🍴 Carb Budget by Meal
📝 Today’s Carb Tracker
—
g net carbs remaining
Used: 0g / —g
| Food | Serving | Net Carbs | |
|---|---|---|---|
| No foods added yet | |||
🔁 Indian Food Swapper — Save the Most Carbs
| High-Carb Food | Carbs | → | Low-Carb Swap | Carbs | Saved |
|---|---|---|---|---|---|
| White rice (1 cup cooked) | 45g | → | Cauliflower rice (1 cup) | 3g | −42g |
| Poha (1 cup cooked) | 37g | → | Egg bhurji with veggies (1 cup) | 2g | −35g |
| Upma (1 cup cooked) | 35g | → | Scrambled eggs + palak (1 cup) | 3g | −32g |
| Paratha (1 medium) | 30g | → | Paneer in lettuce wrap (1 piece) | 2g | −28g |
| Potato sabzi (1 cup) | 28g | → | Cauliflower / brinjal sabzi (1 cup) | 5g | −23g |
| Mango (1 cup sliced) | 28g | → | Strawberries or papaya (1 cup) | 8g | −20g |
| Roti / chapati (1 piece) | 22g | → | Almond flour / besan roti (1 piece) | 4g | −18g |
| Idli (2 pieces) | 25g | → | Moong dal chilla (2 pieces) | 8g | −17g |
| Banana lassi (1 glass) | 35g | → | Plain chaas / buttermilk (1 glass) | 5g | −30g |
| Dal (1 cup cooked) | 28g | → | Palak paneer (1 cup, extra ghee) | 6g | −22g |
| Banana (1 medium) | 27g | → | Avocado (half, 80g) | 2g | −25g |
| Chai with sugar & milk (1 cup) | 10g | → | Black coffee / green tea (1 cup) | 0g | −10g |
| Dosa (1 medium, plain) | 30g | → | Besan / chickpea crepe (1 piece) | 9g | −21g |
| Fruit juice (1 glass) | 30g | → | Nimbu pani, no sugar (1 glass) | 3g | −27g |
⚠️ Net carbs = total carbs minus fibre. Values shown are estimates for standard servings. Brand products and restaurant portions vary. Always check labels for packaged foods.
🔗 Pair with: Keto Macro Calculator for your full fat/protein/carb breakdown, or IF Protocol Selector to combine low-carb with fasting.
📖 Get the FREE “Indian Keto Starter Guide” PDF
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