Complex Carbs
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Vegetable carbohydrates table: |
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Carbohydrate Content of Foods
BREADS / CRACKERS / GRAINS/ STARCHY VEGETABLES Starches Amount Carb grams BREADS Bread (white or wheat) 1 slice (1 oz) 15 g Light bread 1 slice (1 oz) 7-8 g Low Carb bread 1 slice (1 oz) 9 g Challah 1 oz 15 g Lawash, plain 2 oz 30 g Pita bread, all types 2 oz 30 g Mini/Pocket 1 oz 15g Turkish/Middle Eastern 1 oz 15 g Hamburger or Hot dog bun 1 bun 20 g Dinner rolls 1 small 15 g Sandwich roll 1 medium (2 oz) 30 g Bagel 1 (Deli style) 60-70g Mini bagel 1 (1 oz) 15 g Croissant, plain 1 mini (1 oz) 15 g 1 medium (1 ½ oz) 20 g 1 large (2 ½ oz) 35 g Danish, fruit 1 regular 30 g Doughnut 1 medium 25 g Pancake or waffle (frozen) 1 small 15 g English muffin, plain 1 30 g Muffin, blueberry 1 small (2 oz) 30 g Dunkin Donuts 1 regular 75 g Tortilla, corn, 6" 1.2 oz, each 10 g Soft Taco 1 15 g 1 2 Flour Tortilla 1 (1.7 oz) 30 g Burritos Tortilla 1 30 g Wraps, plain Regular size 1 75 g Large size 1 120 g CRACKERS Saltine 1 cracker 2 g Cheese 1 crackers 2 g Graham 1 cracker 5 g Wheat Thins 1 cracker 1 g Soda 1 cracker 10 g Peanut Butter 1 cracker 4 g CEREALS (check the label!) 1 serving (1 cup) 15-45g Oatmeal 1 cup (cooked) 30 g Farina 1 cup (cooked) 25 g GRAINS Rice, white or brown 1 cup (cooked) 45 g Spaghetti 1 cup (cooked) 40 g Elbows/spirals 1 cup (cooked) 40 g Small Shells 1 cup (cooked) 30 g Mac & Cheese 1 cup (cooked) 30 g Grits 1 cup (cooked) 30 g Corn ½ cup 15 g Corn on the cob 1 medium 20 g Popcorn 3 cups 15 g STARCHY VEGETABLES Potatoes Plain (baked) small (3 oz) 15g Plain (baked) large (Wendy’s) 60-70g Mashed ½ cup 15g Plantain 1 medium 30 g Yam ½ cup (mashed) 15 g Yucca ½ cup (mashed) 15 g Hash brows ½ cup (mashed) 10 g French Fries Mc Donald’s small 25 g medium 60 g large 70 g Restaurant style 15 fries 25 g Kugel 5 oz 25 g BEANS Beans from dry: Black-eyed peas 1 cup (cooked) 30 g Lentils or peas 1 cup (cooked) 40 g Navy beans 1 cup (cooked) 45 g Pinto or Black beans 1 cup (cooked) 45 g Beans canned: Backed in sweet sauce 1 cup 50 g Black or Kidney beans 1 cup 40 g Chili with beans 1 cup 30 g Garbanzo beans 1 cup 50 g Lima beans 1 cup 30 g Refried beans 1 cup 40 g FRUIT/ FRUIT JUICES * Use a Food Scale to measure carbohydrate content of fruit per amount (oz.) Food Amount Carb grams FRESH FRUIT Apple Small 4 oz * 15 g Medium 6 oz 25 g Large 8 oz 35 g Apricots 1 medium(2oz) 6 g Applesauce ½ cup unsweetened 15g Banana 1 medium 5 oz 20 g 1 large 7 oz 25 g Berries 1 cup 20 g Cantaloupe/Honeydew Flesh/no skin 1 oz 2 g 1 cup (cubes) 15 g Cherries 10 pieces 10 g Clementine 1 medium (3 oz) 15 g Grapefruit ½ fruit 15 g Grapes 15 pieces 15 g Kiwifruit 1 medium (3 oz) 10 g Mandarin 1 small(3 oz) 6 g Oranges Small 1 (5 oz with skin) 12 g Medium 1 (7 oz ) 18 g Papaya ½ cup (cubed) 8 g Medium 1 (with skin) 30 g Peaches 1 medium (4 oz) 8 g Plumb 1 small (2 oz) 6 g Pear 1 medium (6 oz) 22 g Pineapple 1 thick slice (3 oz) 10 g Strawberries 1 cup (sliced) 10g 3 large (2 oz) 3 g Watermelon 1 cup cubes 12 g CANNED FRUIT (check the label!) DRIED FRUIT Apricots 8 halves (1 oz) 15 g Prunes 3 medium 15 g Raisins 2 Tbsp. 15 g FRUIT JUICE Apple juice 4 oz (1/2 cup) 15 g Grape juice 4 oz (1/2 cup) 20 g Orange juice 4 oz (1/2 cup) 12 g Vegetable juice 4 oz (1/2 cup) 6 g MILK / YOGURT MILK Whole, low-fat or skim 8 oz (1 cup) 12 g Chocolate milk 8 oz 26 g Soymilk (plain) 8 oz 8-10 g YOGURT Yogurt (plain) 8 oz (1 cup) 12-14 g Yogurt (light) 8 oz 16-20 g Yogurt with fruit 8 oz 32-40 g CONDIMENTS / SWEETENERS Table sugar 1 Tbsp 15 g Honey 1 tsp 6 g Jam or preserve 1 Tbsp 15 g Syrup, Regular 1 Tbsp 15 g Syrup, Light 1 Tbsp 7 g CONDIMENTS BBQ sauce 1 Tbsp 6 g Ketchup 1 Tbsp/ 1 pkt 5 g Spaghetti sauce ½ cup 10 g Cranberry sauce ¼ cup 25 g FAST FOODS * Ask for nutritional information where you buy/eat fast food New York style pizza 1 slice 45 g
Food Amount Carb grams
SUGARS
Food Amount Carb grams
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if i do remember correctly, though, the one where i got the fruits and veggies tables was called weighlossforall.com
thanks soo much for the info though it was really really useful 
on 6/16/09 1:55 pm - Philly, PA and New Windsor, NY
Brown rice, multi grain bread, potatoes, whole wheat pasta ...fruit...veggies...I have at least 2 servings of fruits/veggies a day, and usually 1-2 servings of grains/starches. (When I say servings I mean my mini sized amounts of food, lol, not actual servings sizes necessarily...)
Not sure what you mean by nutritional breakdown though...do you mean for individual items, or are you looking for a daily calorie/fat/protein/carb breakdown? I don't count daily, so I can't answer that, but I wanted to clarify for other people.
