Carbohydrate
What it is and what it does
- Carbohydrates are a main nutrient in the diet. Foods contain three main types: sugars, starches and fibre. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))
- Carbohydrates are simple (sugars) or complex (starch and fibre), and are major sources of energy in all human diets. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- 'Available carbohydrate' is the part of carbohydrate that human digestive enzymes can break down, that is absorbed, and that the body uses in its metabolism. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- Available carbohydrate does not include dietary fibre, which gives energy only after fermentation in the colon. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- In the Indian Food Composition Tables 2017, available carbohydrate is the sum of free sugars and starch, measured directly. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Measured available carbohydrate will differ from carbohydrate calculated 'by difference'. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- 'Total carbohydrate by difference' (100 minus protein, fat, water, ash and alcohol) includes fibre. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 2 (Methods of food analysis))
- The body breaks sugars and most starches down to glucose, which travels in the blood and is used for energy. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))
- Carbohydrates provide 4 kcal per gram. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Carbohydrates and fats are the main sources of dietary energy. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- A minimum daily carbohydrate intake is needed for the brain's use of glucose. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
Why it matters
- ICMR-NIN says at least 100-130 g of carbohydrate a day should be ensured for everyone aged 1 year and above. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
- Severely restricting carbohydrates can cause ketosis, when the body uses fat for energy because there is not enough carbohydrate. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))
- WHO advises keeping free sugars below 10% of daily energy intake. (WHO fact sheet: Healthy diet (26 January 2026))
- ICMR-NIN advises that sugar should be less than 5% of total daily energy. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Too many carbohydrates from processed, starchy or sugary foods can raise total calorie intake. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Everyone aged 1 year and above (men and women) | 100-130 (minimum) g/day | minimum intake | ICMR-NIN 2020 |
| Adults | 45-65 % of energy | acceptable range | ICMR-NIN 2020 |
| Pregnant and lactating women | 45-65 % of energy | acceptable range | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Carbohydrate | ||
| Browntop millet | 71.32 g | ICAR-IIMR |
| Barnyard millet | 65.5 g | NIN 2007 via ICAR-IIMR |
| Foxtail millet | 60.1 g | NIN 2007 via ICAR-IIMR |
| Carbohydrate (available) | ||
| Jowar (sorghum) | 67.68 g | IFCT A005 |
| Ragi (finger millet) | 66.82 g | IFCT A010 |
| Kodo millet | 66.19 g | IFCT A017 |
| Little millet | 65.55 g | IFCT A016 |
| Bajra (pearl millet) | 61.78 g | IFCT A003 |
| Rajgira (amaranth) | 61.46 g | IFCT A002 |
| Fonio | 59.7 g | FAO WAFCT 2019 |
| Quinoa | 53.65 g | IFCT A009 |
| Carbohydrate (incl. fibre) | ||
| Teff | 73.13 g | USDA FDC 169747 |
| Proso millet | 72.85 g | USDA FDC 169702 |
| Kuttu (buckwheat) | 71.5 g | USDA FDC 170286 |
| Available carbohydrate (starch + sugars) | ||
| Kodo millet | 66.25 g | IFCT A017 |
| Ragi (finger millet) | 62.47 g | IFCT A010 |
| Jowar (sorghum) | 60.96 g | IFCT A005 |
| Rajgira (amaranth) | 60.13 g | IFCT A002 |
| Little millet | 56.43 g | IFCT A016 |
| Bajra (pearl millet) | 56.02 g | IFCT A003 |
| Quinoa | 49.82 g | IFCT A009 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Available carbohydrates are digested, absorbed and turned into glucose in the body; IFCT links the term to 'glycaemic carbohydrates'. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Fibre is the part of carbohydrate food that the body does not break down. (MedlinePlus Medical Encyclopedia: Carbohydrates (review date 4/30/2026))
- The main sources of carbohydrate are cereals and millets; pulses, nuts, milk, fruits and vegetables also provide it. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Glucose and fructose occur in fruits, vegetables and honey; sucrose is table sugar and lactose is in milk. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Starch and fibre, the complex carbohydrates, occur in most plant foods: cereals, millets, pulses, vegetables and tubers. (ICMR-NIN. Dietary Guidelines for Indians 2024)