Carbohydrate

Content of Foods

BREADS / CRACKERS / GRAINS/ STARCHY VEGETABLES

* carbohydrate content may vary from brand to brand, always read the food
label!
Starches
BREADS
Bread, white or wheat
Light bread
Low Carb bread
Challah
Lawash, plain
Pita bread, all types
Mini/Pocket
Turkish/Middle Eastern
Hamburger or Hot dog bun
Dinner rolls
Sandwich roll
Bagel
Mini bagel
Croissant, plain
Danish, fruit
Doughnut
Pancake or waffle, frozen
English muffin, plain
Muffin, blueberry
Dunkin Donuts
Tortilla, corn, 6
Soft Taco
Flour Tortilla
Burritos Tortilla
Wraps, plain
Regular size
Large size
CRACKERS
Saltine
Cheese
Graham
Wheat Thins
Soda
Peanut Butter
CEREALS
Check the label!

Amount
1
1
1
1
2
2
1
1
1
1
1
1
1
1
1
1

slice (1 oz)
slice (1 oz)
slice (1 oz)
oz
oz
oz
oz
oz
bun
small
medium (2 oz)
(Deli style)
(1 oz)
mini (1 oz)
medium (1 oz)
large (2 oz)
1 regular
1 medium
1 small
1
1 small (2 oz)
1 regular
1.2 oz, each
1
1 (1.7 oz)
1

Carb grams
15 g
7-8 g
9g
15 g
30 g
30 g
15g
15 g
20 g
15 g
30 g
60-70g
15 g
15 g
20 g
35 g
30 g
25
15
30
30
75

g
g
g
g
g
10 g

15 g
30 g
30 g

75 g

120 g

1 cracker
1 crackers
1 cracker
1 cracker
1 cracker
1 cracker

2g
2g
5g

1 serving (1 cup)

15-45g

1g
10 g
4g
1

Oatmeal
Farina
GRAINS
Rice, white or brown
Spaghetti
Elbows/spirals
Small Shells
Mac & Cheese
Grits

1 cup (cooked)
1 cup (cooked)

30 g

1 cup (cooked)
1 cup (cooked)
1 cup (cooked)
1 cup (cooked)
1 cup (cooked)
1 cup (cooked)

45 g
40 g
40 g

STARCHY VEGETABLES
Corn
cup
Corn on the cob
1 medium
Popcorn
3 cups
Potatoes
Plain, baked
small (3 oz)
Wendys, baked
large
Mashed
cup
Plantain
1 medium
Yam
cup (mashed)
Yucca
cup (mashed)
Hash brows
cup (mashed)
French Fries
McDonalds
small
medium
large
Restaurant style
15 fries
Ku(Wendys)gel
5 oz
BEANS
Beans, dry:
Black-eyed peas
Lentils or peas
Navy beans
Pinto or Black beans
Beans canned:
Backed in sweet sauce
Black or Kidney beans
Chili with beans
Garbanzo beans
Lima beans
Refried beans

1
1
1
1

cup
cup
cup
cup

1
1
1
1
1
1

cup
cup
cup
cup
cup
cup

(cooked)
(cooked)
(cooked)
(cooked)

25 g

30 g
30 g
30 g
15 g
20 g
15 g
15g
60-70g
15g
30 g
15 g
15 g
10 g
25
60
70
25
25

g
g
g
g
g

30
40
45
45

g
g
g
g

50
40
30
50
30
40

g
g
g
g
g
g

FRUIT/ FRUIT JUICES

* Use a Food Scale to measure carbohydrate content of fruit per amount (oz.)
Food

Amount

Carb grams
2

FRESH FRUIT
Apple
Small
Medium
Large
Apricots
Applesauce
Banana
1 medium
1 large
Berries
Cantaloupe/Honeydew
Flesh/no skin

4 oz *
6 oz
8 oz
1 medium (2oz)
cup unsweetened

15 g
25 g
35 g
6g
15g

5 oz
7 oz
1 cup

20 g
25 g
20 g

1 oz
1 cup (cubes)
10 pieces
1 medium (3 oz)
fruit
15 pieces
1 medium (3 oz)
1 small (3 oz)

2g
15 g
10 g
15 g

1 (5 oz with skin)
1 (7 oz)
cup (cubed)
1 (with skin)
1 medium (4 oz)
1 small (2 oz)
1 medium (6 oz)
1 thick slice (3 oz)
1 cup (sliced)
3 large (2 oz)
1 cup cubes

12 g
18 g
8g

DRIED FRUIT
Apricots
Prunes
Raisins

8 halves (1 oz)
3 medium
2 Tbsp.

15 g
15 g
15 g

FRUIT JUICE
Apple juice
Grape juice
Orange juice
Vegetable juice

4
4
4
4

15 g
20 g
12 g
6g

Cherries
Clementine
Grapefruit
Grapes
Kiwifruit
Mandarin
Oranges
Small
Medium
Papaya
Medium
Peaches
Plum
Pear
Pineapple
Strawberries
Watermelon

15 g
15 g
10 g
6g

30 g
8g
6g
22 g
10 g
10g
3g
12 g

CANNED FRUIT
(check the label!)

oz
oz
oz
oz

(1/2
(1/2
(1/2
(1/2

cup)
cup)
cup)
cup)

MILK / YOGURT
Food

Amount

Carb grams

MILK
Whole, low-fat or skim
Chocolate milk
Soymilk (plain)

8 oz (1 cup)
8 oz
8 oz

12 g
26 g
8-10 g

YOGURT
Yogurt (plain)
Yogurt (light)
Yogurt with fruit

8 oz (1 cup)
8 oz
8 oz

12-14 g
16-20 g
32-40 g

CONDIMENTS / SWEETENERS
Food
Amount
SUGARS
Table sugar
Honey
Jam or preserve
Syrup, Regular
Syrup, Light
CONDIMENTS
BBQ sauce
Ketchup
Spaghetti sauce
Cranberry sauce

1
1
1
1

Carb grams

Tbsp
tsp
Tbsp
Tbsp
1 Tbsp

15 g
6g
15 g
15 g

1 Tbsp
1 Tbsp/ 1 pkt
cup
cup

6g
5g
10 g
25 g

7g

FAST FOODS
* Ask for nutritional information where you buy/eat fast food
New York style pizza

1 slice

45 g