What are carbohydrates?

Carbohydrates are the body’s main source of energy. Many of the carbohydrates we eat are converted into sugar in the body, and therefore, can raise glucose levels. The total amount of carbohydrates eaten has a greater effect on glucose levels than the type of carbohydrates consumed. Carbohydrates are measured in grams. On average, about half of the calories we consume each day come from carbohydrates.

understanding carbohydrate measurements…

The following tables break down the popular carbohydrates we eat daily by grams.

Starchy Vegetables	1 choice = 15 grams of carbohydrates and 80 calories
Corn	1/2 cup
Corn on the cob	1/2 cob (5 oz.)
Peas, green	1/2 cup
Potato, baked with skin	1/4 large (3 oz)
(!) Potato, boiled, all kinds	1/2 cup or 1/2 medium (3oz)
Potato, mashed with milk and fat	1/2 cup
Potato, French fried (oven baked)	1 cup (2 oz.)
Sqush, winter (acorn, butternut)	1 cup
Yam, sweeet potato, plain	1/2 cup

(+) More than 3 grams of dietary fiber per serving

Bread	1 choice = 15 grams of carbohydrate and 80 calories
Bagel (about 4 oz.)	1/4 (1oz.)
(!) Biscuit	1 (2 1/2″ across)
White, whole-grain bread	1 slice (1oz.)
(!) Corn bread	1-1 3/4″ cube (1 1/2 oz.)
English Muffin	1/2
Hot dog or Hamburger bun	1/2 (1oz.)
Pancake	1 (4″ across, 1/4″ thick)
Pita	1/2 (6″ across)
Tortilla, corn flour	1 (6″ across)
Waffle	1 (4″ square or across)

(+) More than 3 grams of dietary fiber per serving

Snacks	1 choice = 15 grams of carbohydrate and 80 calories
(!+) Popcorn, with butter	3 cups
(+) Popcorn, no fat added	3 cups
(+) Popcorn, lower fat	3 cups
Pretzels	3/4 oz.
Rice cakes	2 (4″ across)
(!) Snack chips: fat free or baked tortilla, potato, abked pita chips	15-20 (3/4 oz.)

(+) More than 3 grams of dietary fiber per serving

Cereals and Grains	1 choice = 15 grams of carbohydrate and 80 calories
Cooked oats, oatmeal, grits	1/2 cup
Puffed cereal	1 1/2 cups
Shredded wheat, plain	1/2 cup
Sugar-coated cereal	1/2 cup
Unsweetened, ready-to-eat cereal	3/4 cup
Pasta, cooked	1/3 cup
Rice, white or brown, cooked	1/3 cup

Crackers	1 choice = 15 grams of carbohydrate and 80 calories
Animal crackers	8
(!) Round butter type	6
Saltine type	6
(!) Whole wheat regular	2-5 (3/4 oz.)
(+) Whole wheat low-fat	2-5 (3/4 oz.)
Graham cracker	(2 1/2″ square)

(+) More than 3 grams of dietary fiber per serving

Fruit	1 choice = 15 grams of carbohydrate and 60 calories
Apple, unpeeled, small	1 (4 oz.)
Banana, extra small	1 (4 oz.)
Canned fruit, unsweetened	1/2 cup
Cantaloupe of Honeydew	1/3 melon or 1 cup
Dried fruit	2 Tbsp
Grapefruit, large	1/2 (11 oz.)
Grapes	17 (3oz.)
(+) Kiwi	1 (3 1/2 oz.)
(+) Orange, small 1 (6 1/12 oz.)	1 (6 1/2 oz.)
Peach, fresh, medium	1 (6 oz.)

(+) More than 3 grams of dietary fiber per serving

Fruit Juice	1 choice = 15 grams of carbohydrate and 60 calories
Apple juice/cider	1/2 cup
Grape or prune juice	2/3 cup
Orange or grapefruit juice	1/2 cup

Milk	1 choice = 12 grams of carbohydrate and 100-160 calories
Fat-free or low-fat (1%) milk, buttermilk, Lactaid	1 cup
Fat-free or low-fat (1%) yogurt, plain or flavored with artificial sweetener	2/3 cup (6 oz.)
Reduced-fat (2%) milk	1 cup
Reduced-fat (2%) yogurt, plain	2/3 cup (6 oz.)
Whole milk, buttermilk	1 cup
Whole milk yogurt, plain	8 oz.

Other Carbohydrates	1 choice = 15 grams of carbohydrate and 80-150 calories
Brownie, small, unfrosted	1 1/4″ square
Vanilla wafer	5
Cake, no icing	2″ square
Sugar-free pudding	1/2 cup
Gelatin, regular	1/2 cup
Yougurt, frozen, fat-free	1/3 cup
Ice cream, no sugar added	1/2 cup
Pancake syrup, light	2 Tbsp
Trail mix, dried fruit base	1 oz.

Non-Starchy Vegetables	1 choice = 5 grams of carbohydrate and 25 calories 1 serving size = 1/2 cup of cooked vegetables OR 1 cup of raw vegetables
Artichoke	Broccoli
(+) Carrots	Cucumber
Spinach	Asparagus
Cabbage	(+) Brussel sprouts
Cauliflower	Eggplant
Mustard greens	Tomato
Summer squash	Water chestnuts
Beans (green, wax, Italian)	Peppers
Mushrooms	Zuchinni

(+) More than 3 grams of dietary fiber per serving

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.