Choose 1 food item from the Carbohydrates list. Then, pair your carbohydrate item with 1 food item from the Protein list. Eat your Carbohydrate and Protein foods together for a yummy and nutritious snack that will keep you full! GF means gluten-free.

Gluten-Free Carbohydrates

Each gluten-free (GF) carbohydrate food has 15-20 grams of carbohydrate.

  • ½ of 1 GF English muffin (13g)
  • 1 slice of GF bread (14g)
  • 6-inch corn tortilla (15g)
  • 8 GF Rice Thins® crackers (15g)
  • 2 brown rice cakes (15 g)
  • 2 cups of popcorn (13g)
  • 1 cup of raw cucumber (3g)
  • 1 cup of raw carrots (10g)
  • 1 cup of red, green, yellow or orange peppers (9g)
  • 1 cup of cherry tomatoes (6g)
  • 1 cup of celery (4g)
  • 15 grapes (13g)
  • 1 cup of cantaloupe (14g)
  • 1 cup of watermelon (12g)
  • 1 cup of honeydew melon (16g)
  • 1 cup of strawberries (11g)
  • 1 cup of raspberries (15g)
  • 3/4 cup of blueberries (16g)
  • 1 medium apple (20g)
  • 1 medium peach (15g)
  • 2 medium plums (16)
  • 1 medium kiwi (10g)
  • 1 medium nectarine (15)
  • ½ of 1 medium banana (14g)
  • ½ of 1 medium pear (14g)
  • ¾ cup of pineapple (16g)
  • ½ cup of diced or canned mango in water/100% juice (13g)
  • ½ cup of diced or canned peaches in water/100% juice (14g)
  • ½ cup of diced or canned pears in water/100% juice (11g)

Protein

Each protein food has 0-1 gram of carbs unless it says otherwise.

  • 1 slice of cheese
  • ¼ cup of cottage cheese
  • 1 egg
  • 1 tablespoon of peanut butter (3g)
  • 1 tablespoon of nut butter (2-4g)
  • 2 slices of GF deli meat
  • 2 tablespoons of GF hummus
  • 1-2 tablespoons of light salad dressing
  • 1 stick of string cheese
  • 1 ounce (1 handful) of nuts
  • ¾ cup of plain yogurt (12 g)
  • ½ - ¾ cup of vanilla or light yogurt (16 g)

Learn More

Rev. 4/2015. MassGeneral Hospital for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout. This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treatment of any medical conditions.