Use the list of foods and beverages below to determine how many carbohydrates you are consuming (these amounts are not exact but will help you get a good estimate). To view a printable version of the table, just click the title.
Carbs are found in grains and starchy foods, fruit, dairy products, sweets, and sugary drinks.
| CARBOHYDRATE COUNTS FOR COMMON FOODS AND BEVERAGES | |
| GRAINS & STARCHY VEGETABLES | |
| FOOD ITEM | CARBOHYDRATES (grams) |
| 1 slide of bread | 15 grams |
| 1 tortilla (6-inch size) | 15 grams |
| 2 hard taco shells (5-inch size) | 15 grams |
| 1 bagel | 50 grams |
| 1 hamburger bun | 30 grams |
| 1 hot dog bun | 15 grams |
| 1/4 cup plain oatmeal (dry) | 15 grams |
| 4-6 small crackers | 15 grams |
| 1/2 cup pasta or rice (cooked) | 20 grams |
| 1 large baked potato (3 ounces) | 60 grams |
| 1/2 cup beans | 15 grams |
| 1/2 cup peas | 15 grams |
| 1/2 cup corn | 15 grams |
| 1 ear of corn | 30 grams |
| 1/2 cup winter squash | 15 grams |
| 1/2 cup mashed potatoes | 15 grams |
| 3 cups popcorn (popped) | 15 grams |
| 1 cup of pretzels | 15 grams |
| 15 potato chips | 15 grams |
| 7 tortilla chips | 15 grams |
| FRUIT | |
| FOOD ITEM | CARBOHYDRATES (grams) |
| 1 small piece of fruit | 15 grams |
| 1/4 cup dried fruit | 30 grams |
| 17 small grapes | 15 grams |
| 1 cup melon | 15 grams |
| 1 cup berries | 15 grams |
| 1 banana | 30 grams |
| DAIRY PRODUCTS | |
| FOOD ITEM | CARBOHYDRATES (grams) |
| 1 cup milk (unflavored) | 15 grams |
| 1 cup soy milk (unflavored) | 10 grams |
| 2/3 cup light yogurt | 15 grams |
| 2/3 cup sweetened yogurt | 30 grams |
| 1 cup Greek yogurt (plain) | 10 grams |
| 6 oz Greek yogurt (flavored) | 15 grams |
| 1 cup chocolate milk | 20 grams |
| 1 cup cottage cheese | 5 grams |
| SWEETS AND DESSERTS | |
| FOOD ITEM | CARBOHYDRATES (grams) |
| 2 small cookies or 1 large cookie | 15 grams |
| 1 cup ice cream or frozen yogurt | 30 grams |
| 1/2 cup sherbet or sorbet | 30 grams |
| 1 tablespoon syrup, jam, jelly, table sugar or honey |
15 grams |
| 2 tablespoons light syrup | 15 grams |
| DRINKS | |
| FOOD ITEM | CARBOHYDRATES (grams) |
| 1 regular soda (12 fl oz) | 40 grams |
| 1 diet soda (12 fl oz) | 0 grams |
| 1 regular soda (20 fl oz) | 70 grams |
| 1 diet soda (20 fl oz) | 0 grams |
| 1 regular beer (12 fl oz) | 15 grams |
| 1 light beer (12 fl oz) | 5 grams |
| 1 glass wine (5 fl oz) | 5 grams |
|
1 chocolate milk shake (12 fl oz) |
100 grams |
| 1 cup fruit smoothie (8 fl oz) | 30 grams |
| 1 cup 100% fruit juice (8 fl oz) | 30 grams |
| 1 cup light fruit juice (8 fl oz) | 0 grams |
| 1 cup Gatorade (8 fl oz) | 15 grams |
| 1 cup Kool-Aid, prepared (8 fl oz) | 15 grams |
| 1 cup Crystal Light, prepared (8 fl oz) | 0 grams |
