Food Carb Content 

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Food Carb Content

1. Bread Products

Portion Size

Carbs (g)

Bagel – Lender’s frozen

1 plain bagel

30

Bagel – Panera

1 plain bagel

60

Bread

1 regular slice

15-23

Bread Stuffing

½ Cup

20

Breadstick-soft

1 bread stick

15-25

Bun: Hamburger or Hot dog

1 regular size

15-30

Corn Bread

2” cube

15

Croissant

Medium 2 oz

25

Croutons: from Italian Restaurant

½ Cup

15

Croutons: pkg from fast food restaurant

1 pkg

10

Dinner Roll

Small

15

English Muffin

1 whole

30

Pancake

6” diameter (avg size)

30

Pita bread

Large 6”-9”

30-45

Tortilla-corn

7”

15

Waffle (frozen type)

1

15

Wrap

Various sizes

See label

2. Cereals/Beans/Grains/Pasta

Portion Size

Carbs (g)

Beans: refried

½ Cup

18

Oatmeal, cooked

½ Cup

10

Cream of Wheat, cooked

½ Cup

15

Cornmeal: dry

3 Tbsp

15

Beans/legumes/lentils as prepared

½ Cup

15

Flour: dry

3 Tbsp

15

Hummus

½ Cup

10-15

Pasta, cooked

1 Cup

45

Rice, cooked

1 Cup

45

3. Starchy Vegetables

Portion Size

Carbs (g)

Corn: cooked or canned

½ Cup

15

Corn Cob

6”-9”

30-45

Peas

½ Cup

15

Potato – Wendy’s

Avg baked (10 oz)

60

Potatoes (hashed, mashed)

½ Cup

15

Squash (winter type: acorn, Hubbard, etc)

1 Cup

10-30

Sweet Potato/Yams-plain cooked

10oz baked

60

4. Milk & Yogurt

Portion Size

Carbs (g)

Cow’s milk (fat-free, 1%, 2%, Whole)

1 Cup

12

Rice Milk- flavored

1 Cup

See label

Rice Milk-Plain

1 Cup

20

Soy Milk (flavored-vanilla, chocolate, etc)

1 Cup

See label

Soy Milk (plain)

1 Cup

8

Yogurt (plain)

1 Cup

12

Yogurt- Dannon Light & Fit

1 serving (6oz)

10

Yogurt-Yoplait Light (blue top)

1 serving (6 oz)

19

5. Fruit

Portion Size

Carbs (g)

Apple

4-8 oz

15-30

Applesauce-unsweetened

½ Cup

15

Apricots, dried

7 pieces

15

Banana

6” – 9”

30-45

Blackberries, Blueberries

1 Cup

20

Canned Fruit Cocktail-in its own juice

½ Cup

15

Cantaloupe, Honeydew Melons

1 Cup

15

Cherries

12

15

Dates-dried Medjool type

1

15

Grapefruit

½ Large

15

Grapes

15 small

15

Kiwi

1 small

15

Orange

1 medium

15

Peaches (canned-in its own juice)

½ Cup

15

Pear

6 oz

20

Pineapple

1 Cup diced

20

Prunes- dried

3

15

Raisins

35 or 1/8 Cup (2 Tbsp.)

15

Raspberries

1 Cup

15

Strawberries-fresh

1 Cup halves

12

Watermelon

1 Cup diced

12


6. Fruit/Vegetable Juice

Portion Size

Carbs (g)

Apple Juice 100%

½ Cup

15

Carrot Juice

1 Cup

12

Cranberry Juice Cocktail 100%

½ Cup

12

Cranberry Juice Cocktail- Light

1 Cup

10

Grape Juice 100%

½ Cup (4 oz)

15

Orange Juice

½ Cup

13

Tomato or V8 juice

1 Cup (8oz)

10

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7. Baked Goods

Portion Size

Carbs (g)

Biscuit (large Bob Evans)

1

30

Biscuit (small Pillsbury)

1

10

Brownie-large (Zimmerman’s)

1

70

Cake 2 layer frosted

4” square

80

Chocolate Chip cookie-refrigerator dough

1

15

Cupcake with frosting (Hostess)

1

30

Danish (large bakery type)

1

45

Donut (Dunkin Donuts-plain or jelly filled)

1

25-40

Donut (Krispy Kreme)

1

20

Apple Crisp

½ Cup

70

Fruit pie

1/8 of 9” pie

50

Muffin (homemade standard size)

1

20-30

Muffins (bakery type)

1

60-75

8. Snack Foods

Portion Size

Carbs (g)

Dark Chocolate

1 oz

15

Dove Chocolate

3 pieces

15

French Fries-crinkle cut frozen type

10

15

French Fries-diner style

Side order

60

French Fries-fast food

Small order

30

Graham Cracker

3 squares

15

Granola: SEE LABEL

½ Cup

15-45

Hershey Kisses

5

15

Ice Cream- No Sugar Added

½ Cup

12-15

Ice Cream- plain vanilla

½ Cup

15

Jell-O

½ Cup

20

Jell-O-Sugar Free

½ Cup

0

Oyster Crackers

½ Cup

15

Popcorn

3 Cups

15

Potato Chips

1 oz (10-15 chips)

15

Pretzels

11 small

15

Pudding-Regular

1 snack pack

30

Pudding-Sugar Free

1 snack pack

15

Saltine Crackers

7 squares

15

Sherbet

½ Cup

30

Sorbet

½ Cup

35-40

Tortilla Chips

1 oz (10-15 chips)

20


9. Sauce/Condiments

Apple Butter

2 Tbsp

15

Barbeque Sauce BBQ

2 Tbsp

15

Cranberry Sauce-jellied

¼ Cup

25

Fat Free Mayo/Salad Dressing

2 Tbsp

5

Fruit Jam or Jelly

1 Tbsp

15

Fruit Spread- Jam- 100% Fruit-less sugar

1 Tbsp

10

Fruit Spread-Jams-Sugar Free

1 Tbsp

5

Gravy-brown prepared from mix

1 Cup

15

Hoisin Sauce

2 Tbsp

15

Hollandaise Sauce made from mix

2 Tbsp

5

Honey

1 Tbsp

15

Honey Mustard

2 Tbsp

7

Ketchup

¼ Cup

15

Marinara Sauce

½ Cup

15

Plum Sauce

2 Tbsp

15

Ranch- fat free

2 Tbsp

8

Ranch- regular

2 Tbsp

2

Sloppy Joe Sauce

¼ Cup

15

Sugar

1 Tbsp

15

Sweet and Sour Sauce

2-3 Tbsp

15

Syrup

1 Tbsp

15

Syrup- Lite

2 Tbsp

15

Szechuan sauce

1/3 Cup

15

10. Combination Foods

Portion Size

Carbs (g)

Bean Soup (split pea, lentil, etc)

1 Cup

30

Beans & Cheese Burrito- avg frozen type

6 oz

45-60

Cabbage Roll with meat and rice

1 avg roll

15

Chicken Noodle Soup- from can

1 Cup

15

Chili with beans & meat

1 Cup

25

Chili-vegetarian

1 Cup

30-50

Cream Soup

1 Cup

15

Dumpling- Chinese type

3

15-20

Egg Roll

1 avg roll

15-25

Lasagna from restaurant

Avg serving

50-80

Macaroni & Cheese

1 Cup

45

Pizza (individual pan)

1 whole pizza

75

Pizza 12”

1 avg slice

30

Pot pie (small frozen)

1

30

Red Beans & Rice

1 Cup

45

Tuna Noodle Casserole

1 Cup

30




 
     

Diabetes: Carbohydrate Food List


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