Food table
Uzbek dishes: carbohydrate table
Typical portions and estimated carbohydrates. GlycoNest’s AI relies only on this table when it analyses meals.
| Dish | Typical portion | Carbs | Range | Effect on glucose | Confidence |
|---|---|---|---|---|---|
| White loaf | 1 slice (≈30 g) | ≈15 g 49.2 g / 100 g | 14–16 | raises quickly | reliable |
| Crepes | 2 crepes (≈100 g) | ≈30 g | 25–35 | raises quickly | moderate |
| Bogirsoq (fried dough) | 1 handful (≈50 g) | ≈25 g | 22–30 | raises quickly | moderate |
| Sweet bun | 1 bun (≈60 g) | ≈30 g | 27–34 | raises quickly | moderate |
| Cheburek | 1 piece (≈130 g) | ≈30 g | 25–38 | raises quickly | moderate |
| Fried pirozhki (gumma) | 1 piece (≈90 g) | ≈30 g 33 g / 100 g | 25–36 | raises quickly | moderate |
| Lavash | 1 sheet (≈60 g) | ≈33 g 55 g / 100 g | 30–36 | raises quickly | moderate |
| Non (Uzbek flatbread) | 1 piece — a quarter of a non (≈70 g) | ≈35 g 50 g / 100 g | 30–40 | raises quickly | reliable |
| Pancakes | 3 pancakes (≈90 g) | ≈30 g | 25–35 | raises quickly | moderate |
| Patir bread | 1 piece — a quarter (≈80 g) | ≈38 g 48 g / 100 g | 32–44 | raises quickly | moderate |
| Qatlama (layered fried flatbread) | 1 piece (≈100 g) | ≈40 g | 35–48 | raises quickly | moderate |
| Rye bread | 1 slice (≈30 g) | ≈14 g 48.3 g / 100 g | 12–15 | moderate | reliable |
| Somsa (meat) | 1 piece (≈140 g) | ≈36 g 26 g / 100 g | 30–45 | raises quickly | moderate |
| Somsa (potato or pumpkin) | 1 piece (≈140 g) | ≈45 g 32 g / 100 g | 38–52 | raises quickly | moderate |
| Kefir | 1 glass (≈250 ml) | ≈10 g 4 g / 100 g | 8–12 | raises slowly | reliable |
| Fruit yogurt | 1 pot (≈125 g) | ≈19 g | 15–22 | moderate | reliable |
| Ice cream | 1 scoop (≈70 g) | ≈17 g 23.6 g / 100 g | 15–20 | moderate | reliable |
| Cheese | 30 g | ≈0.5 g | 0–1 | raises slowly | reliable |
| Qatiq (yogurt) | 1 bowl (≈200 g) | ≈9 g 4.7 g / 100 g | 8–11 | raises slowly | reliable |
| Qaymoq (clotted cream) | 1 tablespoon (≈30 g) | ≈1 g | 0–2 | raises slowly | reliable |
| Qurt (dried yogurt balls) | 2–3 balls (≈20 g) | ≈3 g | 1–4 | raises slowly | moderate |
| Omelette | from 2 eggs | ≈2 g | 1–4 | raises slowly | reliable |
| Milk | 1 glass (≈250 ml) | ≈12 g 4.8 g / 100 g | 11–13 | raises slowly | reliable |
| Suzma (strained yogurt) | 100 g | ≈4 g | 3–6 | raises slowly | reliable |
| Eggs | 2 eggs | ≈1 g | 0–2 | raises slowly | reliable |
| Cottage cheese | 100 g | ≈4 g 3.4 g / 100 g | 3–5 | raises slowly | reliable |
| Tea (no sugar) | 1 cup | ≈0 g | 0–0 | raises slowly | reliable |
| Energy drink | 1 can (≈250 ml) | ≈27 g | 25–28 | raises quickly | reliable |
| Cocoa with milk | 1 mug (≈250 ml) | ≈25 g | 20–30 | moderate | moderate |
| Kompot (home-made fruit drink) | 1 glass (≈250 ml) | ≈20 g | 12–30 | raises quickly | limited data |
| Kvass | 1 glass (≈250 ml) | ≈13 g | 10–18 | raises quickly | moderate |
| Fruit juice | 1 glass (≈250 ml) | ≈27 g 11 g / 100 g | 24–30 | raises quickly | reliable |
| Beer | 1 bottle (0.5 l) | ≈18 g | 15–22 | raises quickly | reliable |
| Coffee (no sugar) | 1 cup | ≈0 g | 0–1 | raises slowly | reliable |
| 3-in-1 coffee | 1 sachet (≈18 g) | ≈12 g | 11–13 | raises quickly | reliable |
| Tea with sugar | 1 cup (2 teaspoons sugar) | ≈8 g | 4–12 | raises quickly | reliable |
| Sweet soda | 1 can (330 ml) | ≈35 g 10.6 g / 100 g | 33–37 | raises quickly | reliable |
| Milk tea (no sugar) | 1 cup | ≈3 g | 2–5 | raises slowly | reliable |
| Pineapple | 1 cup (≈165 g) | ≈22 g 13.1 g / 100 g | 20–24 | moderate | reliable |
| Figs (fresh) | 2 figs (≈100 g) | ≈19 g 19.2 g / 100 g | 17–21 | moderate | reliable |
| Pomegranate | ½ fruit (≈140 g seeds) | ≈26 g 18.7 g / 100 g | 23–29 | raises slowly | reliable |
| Orange | 1 orange (≈180 g) | ≈21 g 11.8 g / 100 g | 19–23 | raises slowly | reliable |
| Dates | 3 dates (≈25 g) | ≈19 g 75 g / 100 g | 17–21 | moderate | reliable |
| Banana | 1 medium (≈120 g) | ≈27 g 22.8 g / 100 g | 24–30 | moderate | reliable |
| Quince | ½ fruit (≈150 g) | ≈23 g 15.3 g / 100 g | 20–25 | raises slowly | reliable |
| Sweet cherries | 1 cup (≈140 g) | ≈22 g 16 g / 100 g | 19–25 | raises slowly | reliable |
| Kiwi | 1 kiwi (≈75 g) | ≈11 g 14.7 g / 100 g | 10–12 | raises slowly | reliable |
| Raspberries | 1 cup (≈120 g) | ≈14 g 11.9 g / 100 g | 12–15 | raises slowly | reliable |
| Mandarins | 2 mandarins (≈150 g) | ≈20 g 13.3 g / 100 g | 18–22 | raises slowly | reliable |
| Raisins | 1 handful (≈30 g) | ≈24 g 79.2 g / 100 g | 22–25 | raises quickly | reliable |
| Pear | 1 medium (≈180 g) | ≈27 g 15.2 g / 100 g | 25–30 | raises slowly | reliable |
| Sour cherries | 1 cup (≈150 g) | ≈18 g 12.2 g / 100 g | 16–20 | raises slowly | reliable |
| Apple | 1 medium (≈180 g) | ≈25 g 13.8 g / 100 g | 22–28 | raises slowly | reliable |
| Plums | 3 plums (≈200 g) | ≈23 g 11.4 g / 100 g | 20–25 | raises slowly | reliable |
| Apricots | 3 apricots (≈105 g) | ≈12 g 11.1 g / 100 g | 10–13 | raises slowly | reliable |
| Melon | 1 slice (≈250 g) | ≈25 g 9.1 g / 100 g | 20–35 | moderate | moderate |
| Strawberries | 1 cup (≈150 g) | ≈12 g 7.7 g / 100 g | 10–13 | raises slowly | reliable |
| Peach | 1 peach (≈150 g) | ≈14 g 9.5 g / 100 g | 12–16 | raises slowly | reliable |
| Watermelon | 1 slice (≈300 g) | ≈23 g 7.6 g / 100 g | 20–26 | raises quickly | reliable |
| Dried apricots | 5 pieces (≈35 g) | ≈22 g 62.6 g / 100 g | 20–24 | moderate | reliable |
| Mulberries | 1 cup (≈140 g) | ≈14 g 9.8 g / 100 g | 12–22 | moderate | moderate |
| Grapes | 1 cup (≈150 g) | ≈27 g 18.1 g / 100 g | 24–30 | moderate | reliable |
| Persimmon | 1 fruit (≈170 g) | ≈32 g 18.6 g / 100 g | 28–36 | moderate | reliable |
| Fried fish | 1 serving (≈150 g) | ≈8 g | 3–12 | raises slowly | moderate |
| Burger | 1 burger (≈150 g) | ≈35 g | 28–45 | raises quickly | moderate |
| Chuchvara (dumplings) | 1 bowl (≈20 pieces, 250 g) | ≈45 g 18 g / 100 g | 35–55 | moderate | moderate |
| Dimlama (stew) | 1 bowl (≈400 g) | ≈35 g 9 g / 100 g | 25–45 | moderate | moderate |
| Dolma (vine leaves) | 6 pieces (≈180 g) | ≈20 g | 15–28 | moderate | moderate |
| Meat (boiled or fried) | 150 g | ≈0 g | 0–1 | raises slowly | reliable |
| Hasip (rice and meat sausage) | 100 g | ≈12 g | 8–18 | moderate | limited data |
| Hot dog | 1 hot dog (≈100 g) | ≈25 g | 20–30 | raises quickly | moderate |
| Liver kebab | 2 skewers (≈150 g) | ≈5 g | 2–7 | raises slowly | moderate |
| Jiz (fried meat) | 1 serving (≈200 g) | ≈2 g | 0–5 | raises slowly | reliable |
| Cabbage rolls | 2 pieces (≈250 g) | ≈20 g | 15–28 | moderate | moderate |
| Potato manti | 4 pieces (≈240 g) | ≈60 g | 48–70 | raises quickly | moderate |
| Cutlets | 2 pieces (≈150 g) | ≈15 g | 10–20 | moderate | moderate |
| Lagman | 1 bowl (≈450 g) | ≈62 g 14 g / 100 g | 50–75 | moderate | moderate |
| Manti | 4 pieces (≈220 g) | ≈52 g 24 g / 100 g | 40–64 | moderate | moderate |
| Moshkichiri (mung bean & rice) | 1 bowl (≈300 g) | ≈55 g 18 g / 100 g | 45–65 | moderate | limited data |
| Norin | 1 plate (≈250 g) | ≈40 g 16 g / 100 g | 30–50 | moderate | limited data |
| Plov (osh) | 1 bowl (≈300 g) | ≈60 g 20 g / 100 g | 45–75 | raises quickly | moderate |
| Pizza | 1 slice (≈110 g) | ≈33 g | 28–38 | moderate | reliable |
| Stuffed peppers | 2 pieces (≈300 g) | ≈25 g | 18–32 | moderate | moderate |
| Qazi (horse sausage) | 50 g (3–4 slices) | ≈0 g | 0–1 | raises slowly | reliable |
| Qovurdoq (fried meat with potatoes) | 1 serving (≈300 g) | ≈35 g | 25–45 | raises quickly | moderate |
| Fried lagman | 1 plate (≈350 g) | ≈70 g 20 g / 100 g | 55–85 | moderate | moderate |
| Kazan kabob | 1 serving (≈300 g) | ≈45 g 15 g / 100 g | 35–55 | raises quickly | moderate |
| Shashlik (kebab) | 2 skewers (≈150 g) + onion | ≈3 g | 0–6 | raises slowly | reliable |
| Shawarma | 1 wrap (≈300 g) | ≈55 g | 45–70 | raises quickly | moderate |
| Shivit oshi (dill noodles) | 1 plate (≈350 g) | ≈65 g | 55–80 | moderate | limited data |
| Tandir meat | 1 serving (≈200 g) | ≈1 g | 0–3 | raises slowly | reliable |
| Chicken | 150 g | ≈0 g | 0–1 | raises slowly | reliable |
| Chicken kebab | 2 skewers (≈150 g) | ≈2 g | 0–4 | raises slowly | reliable |
| Tukhum barak (egg dumplings) | 1 plate (≈200 g) | ≈45 g | 35–55 | moderate | limited data |
| Khanum (steamed roll) | 1 serving (≈200 g) | ≈50 g 25 g / 100 g | 40–60 | moderate | moderate |
| Achichuk / fresh salad | 1 plate (≈150 g) | ≈7 g | 5–9 | raises slowly | reliable |
| Eggplant (fried) | 1 serving (≈150 g) | ≈10 g | 8–13 | raises slowly | moderate |
| Buckwheat | 1 plate (≈200 g) | ≈40 g 19.9 g / 100 g | 36–44 | moderate | reliable |
| Oatmeal (with water) | 1 bowl (≈250 g) | ≈30 g 12 g / 100 g | 25–35 | moderate | reliable |
| Cabbage (stewed) | 1 plate (≈150 g) | ≈8 g | 6–10 | raises slowly | reliable |
| Potatoes (boiled) | 2 medium (≈200 g) | ≈40 g 20 g / 100 g | 34–44 | raises quickly | reliable |
| French fries | 1 medium serving (≈150 g) | ≈60 g 41 g / 100 g | 50–65 | raises quickly | reliable |
| Mashed potatoes | 1 plate (≈200 g) | ≈34 g 17 g / 100 g | 30–38 | raises quickly | reliable |
| Korean carrot salad | 100 g | ≈9 g | 7–12 | raises slowly | moderate |
| Beetroot (boiled) | 100 g | ≈10 g 10 g / 100 g | 9–11 | moderate | reliable |
| Beans (boiled) | 1 cup (≈150 g) | ≈34 g 22.8 g / 100 g | 30–36 | raises slowly | reliable |
| Pasta (cooked) | 1 plate (≈200 g) | ≈62 g 31 g / 100 g | 55–68 | moderate | reliable |
| Corn on the cob | 1 cob (≈100 g kernels) | ≈21 g 21 g / 100 g | 19–25 | moderate | reliable |
| Mung beans (boiled) | 1 cup (≈150 g) | ≈29 g 19.2 g / 100 g | 26–31 | raises slowly | reliable |
| Chickpeas (boiled) | 1 cup (≈160 g) | ≈44 g 27.4 g / 100 g | 40–48 | raises slowly | reliable |
| Olivier salad | 1 plate (≈150 g) | ≈15 g | 12–20 | moderate | moderate |
| White rice (cooked) | 1 cup (≈160 g) | ≈45 g 28.2 g / 100 g | 40–50 | raises quickly | reliable |
| Pumpkin (baked) | 1 serving (≈150 g) | ≈12 g | 7–16 | moderate | moderate |
| Pan-fried potatoes | 1 plate (≈150 g) | ≈50 g 33 g / 100 g | 42–56 | raises quickly | moderate |
| Carrot (raw) | 1 medium (≈70 g) | ≈7 g 9.6 g / 100 g | 6–8 | raises slowly | reliable |
| Rice milk porridge | 1 bowl (≈250 g) | ≈45 g 18 g / 100 g | 35–55 | raises quickly | moderate |
| Vinaigrette (beet salad) | 1 plate (≈150 g) | ≈14 g | 10–18 | moderate | moderate |
| Borscht | 1 bowl (≈400 g) | ≈25 g | 18–32 | moderate | moderate |
| Mastava (rice soup) | 1 bowl (≈400 g) | ≈32 g 8 g / 100 g | 25–40 | moderate | moderate |
| Moshkhorda (mung bean soup) | 1 bowl (≈400 g) | ≈40 g 10 g / 100 g | 30–50 | raises slowly | limited data |
| Shurpa (meat soup) | 1 bowl (≈400 g) | ≈25 g 6 g / 100 g | 18–32 | moderate | moderate |
| Chicken soup | 1 bowl (≈400 g) | ≈18 g | 10–28 | moderate | moderate |
| Ugra osh (noodle soup) | 1 bowl (≈400 g) | ≈40 g | 30–50 | moderate | moderate |
| Honey | 1 tablespoon (≈21 g) | ≈17 g 82 g / 100 g | 16–18 | raises quickly | reliable |
| Chak-chak | 50 g | ≈30 g 60 g / 100 g | 26–34 | raises quickly | moderate |
| Halva | 50 g (2 pieces) | ≈28 g 55 g / 100 g | 25–32 | moderate | moderate |
| Holvaytar (flour halva) | 1 small bowl (≈100 g) | ≈35 g | 25–45 | raises quickly | limited data |
| Chocolate candy | 1 piece (≈12 g) | ≈7 g | 6–8 | moderate | moderate |
| Jam | 1 tablespoon (≈20 g) | ≈13 g 65 g / 100 g | 12–14 | raises quickly | reliable |
| Navvot (rock sugar) | 1 piece (≈10 g) | ≈10 g 100 g / 100 g | 9–10 | raises quickly | reliable |
| Nisholda (whipped sweet) | 2 tablespoons (≈50 g) | ≈30 g | 25–38 | raises quickly | limited data |
| Baklava | 1 piece (≈40 g) | ≈16 g 38 g / 100 g | 13–20 | raises quickly | moderate |
| Parvarda (pulled sugar candy) | 4–5 pieces (≈20 g) | ≈19 g | 17–20 | raises quickly | moderate |
| Pashmak (cotton halva) | 30 g | ≈22 g | 20–25 | raises quickly | moderate |
| Biscuits | 3 pieces (≈30 g) | ≈20 g 68 g / 100 g | 18–22 | raises quickly | moderate |
| Sunflower seeds | 1 handful (≈30 g) | ≈6 g 20 g / 100 g | 5–7 | raises slowly | reliable |
| Sugar | 1 teaspoon (≈4 g) | ≈4 g 100 g / 100 g | 4–5 | raises quickly | reliable |
| Chocolate | 25 g (¼ bar) | ≈15 g 60 g / 100 g | 12–16 | moderate | reliable |
| Sumalak | 1 small bowl (≈100 g) | ≈25 g 25 g / 100 g | 15–35 | raises quickly | limited data |
| Cake / pastry | 1 slice (≈100 g) | ≈45 g 45 g / 100 g | 35–55 | raises quickly | moderate |
| Wafers | 2–3 wafers (≈30 g) | ≈19 g 63 g / 100 g | 17–21 | raises quickly | reliable |
| Walnuts | 1 handful (≈30 g) | ≈4 g 13.7 g / 100 g | 3–5 | raises slowly | reliable |
How we calculated it
Single-ingredient foods (fruit, bread, rice) use USDA FoodData Central values. Mixed dishes (plov, lagman, manti) are calculated from a typical Uzbek recipe using USDA ingredient values and cross-checked against open dish databases. That is why every value comes with a range. Home recipes and portions can differ a lot.
Sources
- USDA FoodData Central
- American Diabetes Association — Carb counting
- International Tables of Glycemic Index (Atkinson et al., Diabetes Care 2008/2021)
- Open dish databases (plov: Arise, health-diet.ru)
This table is for information. Plan your diet with a doctor or dietitian.