Get carb counts for your favorite foods.
Bread, cereal, rice and pasta. These foods have more complex
carbs than simple. If you choose higher-fiber foods, like brown
instead of white rice, or a high fiber cold cereal (All-Bran)
instead of a sweetened, low fiber cereal (Fruit Loops), you'll
also get more complex carbs:
1/2 a medium bagel: 15 Carbs, 85 Calories
2-inch biscuit: 15 Carbs, 105 Calories
Small blueberry muffin: 15 Carbs, 110 Calories
1 slice bread: 10 Carbs, 60 Calories
1/2 hamburger or hot dog bun: 10 Carbs, 60 Calories
1 cup cold cereal: 25 Carbs, 110 Calories
1/2 cup plain oatmeal: 15 Carbs, 75 Calories
1/2 cup flavored oatmeal: 25 Carbs, 110 Calories
1/2 cup cooked noodles or pasta: 15 Carbs, 80 Calories
1 cup popcorn: 5 Carbs, 25 Calories
1 ounce pretzels: 20 Carbs, 105 Calories
1/2 cup rice: 25 Carbs, 110 Calories
5 saltines: 10 Carbs, 60 Calories
Bakery products. These foods contain primarily simple carbs
(sugar):
1 piece angel food cake: 30 Carbs, 140 Calories
1 piece chocolate cake: 40 Carbs, 235 Calories
1 fig bar: 10 Carbs, 50 Calories
1 granola bar: 15 Carbs, 110 Calories
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Fruit, especially fruit juice, is essentially made up of simple
carbs. However, the fiber, vitamins and phytochemicals in fresh,
frozen or canned fruit are essential to a healthy, balanced diet:
1 medium apple: 20 Carbs , 80 Calories
3/4 cup apple juice: 20 Carbs, 80 Calories
1 medium banana: 25 Carbs, 105 Calories
1 medium orange: 15 Carbs, 65 Calories
1 cup watermelon: 10 Carbs, 50 Calories
3/4 cup orange juice: 20 Carbs, 80 Calories
Vegetables are primarily complex carbohydrates.
1 medium carrot: 10 Carbs, 30 Calories
1/2 cup corn: 20 Carbs, 90 Calories
1 large baked potato: 50 Carbs, 220 Calories
1 large sweet potato: 30 Carbs, 120 Calories
Milk and yogurt contain primarily simple carbs. Remember that
the calcium and vitamin D found in milk and yogurt are important
parts of a healthy diet.
1 cup skim milk: 10 Carbs, 85 Calories
1 cup fruit-flavored yogurt: 10Carbs, 225 Calories
Legumes (dried beans and peas like lentils, split peas, kidney
beans and chickpeas) provide protein as well as complex carbs.
1/2 cup chickpeas: 20 Carbs, 120 Calories
1/2 cup kidney beans: 19 Carbs, 105 Calories
1 cup lentil soup: 20 Carbs, 125 Calories
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