Carbohydrates Foods List: Your Guide to Carb Counting

Understanding carbohydrates is key to managing your diet, whether you’re monitoring your intake for health reasons or simply aiming for a balanced nutritional plan. Carbohydrates are a primary source of energy for the body and are found in a wide variety of foods. This comprehensive Carbohydrates Foods List, adapted from the American Diabetes Association, provides detailed information on common foods and their carbohydrate content, helping you make informed dietary choices.

Starches

Starches are a major type of carbohydrate, often forming the foundation of many meals. One carbohydrate choice from the starch group typically equates to about 15 grams of carbohydrates.

Bread

Food	Serving Size
Bagel	¼ large bagel (1 oz.)
Biscuit	1 biscuit (2½ inches across)
Bread, reduced-calorie, light	2 slices (1½ oz.)
Cornbread	1¾ inch cube (1½ oz.)
English muffin	½ muffin
Hot dog or hamburger bun	½ bun (¾ oz.)
Naan, chapati, or roti	1 oz.
Pancake	1 pancake (4 inches across, ¼ inch thick)
Pita (6 inches across)	½ pita
Tortilla, corn	1 small tortilla (6 inches across)
Tortilla, flour (white or whole-wheat)	1 small tortilla (6 inches across) or 1⁄3 large tortilla (10 inches across)
Waffle	1 waffle (4-inch square or 4 inches across)

Cereals and Grains (including pasta and rice)

Cereals and grains are versatile carbohydrate sources, essential for a balanced diet. Remember that serving sizes for grains and pasta are measured for cooked foods.

Food	Serving Size
Barley, couscous, millet, pasta (white or whole-wheat, all shapes and sizes), polenta, quinoa (all colors), or rice (white, brown, and other colors and types)	1⁄3 cup
Bran cereal (twigs, buds, or flakes), shredded wheat (plain), or sugar-coated cereal	½ cup
Bulgur, kasha, tabbouleh (tabouli), or wild rice	½ cup
Granola cereal	¼ cup
Hot cereal (oats, oatmeal, grits)	½ cup
Unsweetened, ready-to-eat cereal	¾ cup

Starchy Vegetables

Starchy vegetables contain more carbohydrates than non-starchy vegetables and should be considered when planning your carbohydrate intake. Serving sizes are for cooked vegetables.

Food	Serving Size
Cassava, dasheen, or plantain	1⁄3 cup
Corn, green peas, mixed vegetables, or parsnips	½ cup
Marinara, pasta, or spaghetti sauce	½ cup
Mixed vegetables (with corn or peas)	1 cup
Potato, baked with skin	¼ large (3 oz.)
Potato, French-fried (oven-baked)	1 cup (2 oz.)
Potato, mashed with milk and fat	½ cup
Squash, winter (acorn, butternut)	1 cup
Yam or sweet potato, plain	½ cup (3½ oz.)

Crackers and Snacks

Crackers and snack foods can quickly add up in carbohydrate counts. Be mindful of serving sizes when including these in your diet.

Food	Serving Size
Crackers, animal	8 crackers
Crackers, graham	3 crackers (2½ inch squares)
Crackers, saltine or round butter-type	6 crackers
Granola or snack bar	1 bar (¾ oz.)
Popcorn	3 cups, popped
Pretzels	¾ oz.
Rice cakes	2 cakes (4 inches across)
Snack chips, baked (potato, pita)	About 8 chips (¾ oz.)
Snack chips, regular (tortilla, potato)	About 13 chips (1 oz.)

Beans and Lentils

Beans and lentils are excellent sources of carbohydrates, fiber, and protein, making them a nutritious addition to your diet.

Food	Serving Size
Baked Beans	1⁄3 cup
Beans (black, garbanzo, kidney, lima, navy, pinto, white), lentils (any color), or peas (black-eyed and split), cooked or canned, drained and rinsed	½ cup

Fruits

Fruits are naturally sweet and provide essential vitamins and minerals along with carbohydrates. One carbohydrate choice from fruit is also about 15 grams of carbohydrates. Note that the weights listed include skin, core, and seeds.

Food	Serving Size
Applesauce, unsweetened	½ cup
Banana	1 extra-small banana, about 4 inches long (4 oz.)
Blueberries	¾ cup
Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)	2 Tbsp.
Fruit, canned	½ cup
Fruit, whole, small (apple)	1 small fruit (4 oz.)
Fruit, whole, medium (nectarine, orange, pear, tangerine)	1 medium fruit (6 oz.)
Fruit juice, unsweetened	½ cup
Grapes	17 small grapes (3 oz.)
Melon, diced	1 cup
Strawberries, whole	1¼ cup

Milk and Milk Substitutes

Milk and milk substitutes provide carbohydrates along with calcium and protein. One carbohydrate choice from this group is approximately 12 grams of carbohydrates.

Food	Serving Size
Milk (nonfat, 1%, 2%, whole)	1 cup
Rice drink, plain, fat-free	1 cup
Yogurt (including Greek), plain or sweetened with an artificial sweetener*	2⁄3 cup (6 oz.)

*Yogurt can vary significantly in carbohydrate content, always check the nutrition label.

Non-Starchy Vegetables

Non-starchy vegetables are lower in carbohydrates and calories, making them a great choice for bulking up meals without significantly increasing carbohydrate intake. One serving of non-starchy vegetables contains about 5 grams of carbohydrates.

Food	Serving Size
Vegetables, cooked	½ cup
Vegetables, raw	1 cup
Vegetable juice	½ cup

Non-starchy vegetables include a wide variety such as asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, summer squash (crookneck, zucchini), and tomatoes. Salad greens like lettuce, romaine, spinach, and arugula have minimal carbohydrates and are often considered free foods.

Sweets and Desserts

Sweets and desserts are carbohydrate-dense and should be consumed in moderation, especially when managing carbohydrate intake.

Food	Serving Size	Carbohydrate Choices
Brownie, small, unfrosted	1 ¼-inch square, 7⁄8-inch high (about 1 oz.)	1
Cake, unfrosted	2-inch square (about 1 oz.)	1
Candy, hard	3 pieces	1
Ice cream, regular	½ cup	1
Pudding, sugar-free or sugar-and fat-free (made with fat-free milk)	½ cup	1
Sandwich cookie with crème filling	2 small cookies (about ¾ oz.)	1

Food	Serving Size	Carbohydrate Choices
Candy, chocolate, dark or milk	1¾ oz.	2
Cupcake, frosted	1 small cupcake (about 1¾ oz.)	2
Doughnut, yeast-type, glazed	1 doughnut, 3¾ inches across (2 oz.)	2

Food	Serving Size	Carbohydrate Choices
Flan	2⁄3 cup	3
Fruit cobbler	½ cup (3½ oz.)	3
Fruit pie, commercially prepared with two crusts	1⁄6 of 8-inch pie	3

Combination Foods

Combination foods, like soups and casseroles, can contain varying amounts of carbohydrates depending on their ingredients.

Food	Serving Size	Carbohydrate Choices
Soup (tomato, cream, broth types)	1 cup (8 oz.)	1
Stew (beef/other meats and vegetables)	1 cup (8 oz.)	1

Food	Serving Size	Carbohydrate Choices
Casserole-type entrees (tuna noodle, lasagna, spaghetti and meatballs, chili with beans, macaroni and cheese)	1 cup (8 oz.)	2
Pizza, thin crust	¼ of 12-inch pizza (5 oz.)	2
Potato or macaroni/pasta salad	½ cup	2

Food	Serving Size	Carbohydrate Choices
Burrito (beef and bean)	1 burrito (5 oz.)	3
Dinner-type healthy frozen meal (includes dessert and is usually less than 400 calories)	1 meal (about 9-12 oz.)	3

Fast Foods

Even fast food options contain carbohydrates. Being aware of these counts can help you make healthier choices even when eating out.

Food	Serving Size	Carbohydrate Choices
Chicken breast, breaded and fried	1 chicken breast (about 7 oz. with bone and skin)	1
Chicken nuggets or tenders	6 pieces (about 3½ oz.)	1
Meat, fish, or poultry stir-fried with vegetables	1 cup (about 6 oz.)	1
Egg roll, meat	1 egg roll (about 3 oz.)	1
Taco, crisp, with meat and cheese	1 small taco (about 3 oz.)	1

Food	Serving Size	Carbohydrate Choices
Breakfast sandwich, biscuit or English muffin variety (with egg, meat, and cheese)	1 sandwich	2
Hamburger, regular	1 burger (3½ oz.) with bun	2
Noodles and vegetables in sauce (chow mein, lo mein)	1 cup	2

Food	Serving Size	Carbohydrate Choices
Chicken sandwich, grilled (with lettuce, tomato, spread)	1 sandwich (about 7½ oz.)	3
French fries	1 medium order (about 5 oz.)	3
Submarine sandwich	1 6-inch sub	3

This carbohydrates foods list provides a starting point for understanding carbohydrate content in various foods. Remember to always check nutrition labels for the most accurate information and adjust portion sizes as needed to meet your individual dietary goals.