Carbohydrate Foods - Topic Overview
carbohydrate are grouped into the following
categories. The carbohydrate content is listed in grams (g). If you eat a
larger portion, count it as more than one serving.
One serving of carbohydrate has 15 grams of carbohydrate. Of course, not all foods contain exactly 15 grams of carbohydrate. Typically if a food has 8 to 22 grams of carbohydrate, that is equal to 1 carbohydrate serving.
Bread, cereal, rice, pasta, beans, and starchy vegetables:
15 g of carbohydrate per serving (1 carbohydrate serving)
- 1 slice bread (1 oz)
- 1/4 bagel
- 3/4 cup dry
- 1/2 cup cooked cereal
- 1/3 cup cooked rice or
- 1/4 cup cooked dry beans, lentils, or peas
- 1/2 cup cooked corn
- 1/2 cup mashed potatoes
Vegetables: 5 g of carbohydrate
- 1 cup raw leafy vegetables
- 1/2 cup
other vegetables, cooked or chopped raw
- 1/2 cup vegetable
Fruits: 15 g of carbohydrate per
- 1 small apple or orange
- 1/2 cup chopped, cooked, or canned fruit
- 1/2 cup
- 1/4 cup dried fruit
Milk and yogurt: 15 g of
carbohydrate per serving
These are also good sources of calcium.
- 1 cup milk
- 2/3 cup plain yogurt.
(Food with added sugar will contain more carbohydrate, so check the label.)
The carbohydrate content of sweets varies
according to the ingredients. Talk with a registered dietitian about how to
work these foods into your meal plan.
For a complete listing of foods containing carbohydrate,
contact the American Diabetes Association.