Carbohydrate Content of Foods

BREADS / CRACKERS / GRAINS/ STARCHY VEGETABLES

* carbohydrate content may vary from brand to brand, always read the food label!

StarchesAmountCarb grams

BREADS

Bread, white or wheat1 slice (1 oz)15 g

Light bread1 slice (1 oz)7-8 g

Low Carb bread1 slice (1 oz)9 g

Challah1 oz 15 g

Lawash, plain2 oz30 g

Pita bread, all types2 oz30 g

Mini/Pocket1 oz15g

Turkish/Middle Eastern1 oz15 g

Hamburger or Hot dog bun1 bun20 g

Dinner rolls1 small15 g

Sandwich roll1 medium (2 oz)30 g

Bagel 1 (Deli style)60-70g

Mini bagel1 (1 oz)15 g

Croissant, plain1 mini (1 oz)15 g

1 medium (1 ½ oz)20 g

1 large (2 ½ oz)35 g

Danish, fruit1 regular30 g

Doughnut1 medium25 g

Pancake or waffle, frozen1 small15 g

English muffin, plain130 g

Muffin, blueberry1 small(2 oz)30 g

Dunkin Donuts1 regular75 g

Tortilla, corn, 6”1.2 oz, each10 g

Soft Taco115 g

Flour Tortilla1 (1.7 oz)30 g

Burritos Tortilla1 30 g

Wraps, plain

Regular size175 g

Large size1120 g

CRACKERS

Saltine1 cracker2 g

Cheese 1 crackers2 g

Graham1 cracker5 g

Wheat Thins1 cracker1 g

Soda1 cracker10 g

Peanut Butter1 cracker4 g

CEREALS

Check the label!1 serving (1 cup)15-45g

Oatmeal 1 cup (cooked)30 g

Farina1 cup (cooked)25 g

GRAINS

Rice, white or brown1 cup (cooked)45 g

Spaghetti1 cup (cooked)40 g

Elbows/spirals1 cup (cooked)40 g

Small Shells1 cup (cooked)30 g

Mac & Cheese1 cup (cooked)30 g

Grits1 cup (cooked)30 g

STARCHY VEGETABLES

Corn ½ cup15 g

Corn on the cob1 medium20 g

Popcorn 3 cups15 g

Potatoes

Plain, bakedsmall (3 oz)15g

Wendy’s, bakedlarge60-70g

Mashed½ cup15g

Plantain1 medium30 g

Yam½ cup (mashed)15 g

Yucca½ cup (mashed)15 g

Hash brows½ cup (mashed)10 g

French Fries

McDonald’ssmall25 g

medium60 g

large70 g

Restaurant style15 fries25 g

Ku(Wendy’s)gel5 oz25 g

BEANS

Beans, dry:

Black-eyed peas1 cup (cooked)30 g

Lentils or peas1 cup (cooked)40 g

Navy beans1 cup (cooked)45 g

Pinto or Black beans1 cup (cooked)45 g

Beans canned:

Backed in sweet sauce1 cup50 g

Black or Kidney beans1 cup40 g

Chili with beans1 cup 30 g

Garbanzo beans1 cup50 g

Lima beans1 cup30 g

Refried beans1 cup40 g

FRUIT/ FRUIT JUICES

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

FoodAmountCarb grams

FRESH FRUIT

Apple

Small4 oz *15 g

Medium6 oz25 g

Large8 oz35 g

Apricots1 medium(2oz)6 g

Applesauce½ cup unsweetened15g

Banana

1 medium5 oz20 g

1 large7 oz25 g

Berries1 cup20 g

Cantaloupe/Honeydew

Flesh/no skin1 oz2 g

1 cup (cubes)15 g

Cherries10 pieces10 g

Clementine1 medium (3 oz)15 g

Grapefruit½ fruit15 g

Grapes15 pieces15 g

Kiwifruit1 medium (3 oz)10 g

Mandarin1 small(3 oz)6 g

Oranges

Small1 (5 oz with skin)12 g

Medium1 (7 oz)18 g

Papaya½ cup (cubed)8 g

Medium1 (with skin)30 g

Peaches1 medium (4 oz)8 g

Plum1 small (2 oz)6 g

Pear 1 medium (6 oz)22 g

Pineapple1 thick slice (3 oz)10 g

Strawberries1 cup (sliced)10g

3 large (2 oz)3 g

Watermelon1 cup cubes12 g

CANNED FRUIT

(check the label!)

DRIED FRUIT

Apricots8 halves (1 oz)15 g

Prunes3 medium15 g

Raisins2 Tbsp.15 g

FRUIT JUICE

Apple juice4 oz (1/2 cup)15 g

Grape juice4 oz (1/2 cup)20 g

Orange juice4 oz (1/2 cup)12 g

Vegetable juice4 oz (1/2 cup)6 g

MILK / YOGURT

FoodAmountCarb grams

MILK

Whole, low-fat or skim8 oz (1 cup)12 g

Chocolate milk8 oz26 g

Soymilk (plain)8 oz8-10 g

YOGURT

Yogurt (plain)8 oz (1 cup)12-14 g

Yogurt (light)8 oz16-20 g

Yogurt with fruit8 oz32-40 g

CONDIMENTS / SWEETENERS

FoodAmountCarb grams

SUGARS

Table sugar1 Tbsp15 g

Honey1 tsp6 g

Jam or preserve1 Tbsp15 g

Syrup, Regular1 Tbsp15 g

Syrup, Light1 Tbsp7 g

CONDIMENTS

BBQ sauce1 Tbsp6 g

Ketchup1 Tbsp/ 1 pkt5 g

Spaghetti sauce½ cup10 g

Cranberry sauce¼ cup25 g

FAST FOODS

* Ask for nutritional information where you buy/eat fast food

New York style pizza1 slice45 g

1