Understanding Carbohydrates in Food

Foods with carbohydrates

The foods listed in the boxes below contain carbohydrates that will raise your blood sugar levels. Each serving listed has about 15 grams of carbohydrates per serving.

Fruit

• Apples (small) (1 whole apple or 4 ounces)
• Applesauce, unsweetened (1/2 cup)
• Apricots (fresh)(4 whole or 5 ounces)
• Bananas (medium or 7 inches)(1/2)
• Blackberries (1 cup)
• Blueberries (3/4 cup)
• Cantaloupe, small (1/3 whole or 1 cup cubed)
• Cherries (12)
• Grapefruit, large (1 whole)
• Grapefruit, canned (3/4 cup)
• Grapes (17 whole)
• Honeydew melon (1 slice or 10 ounces) (1 cup cubed)
• Kiwi (1 1/2 whole or 5 ounces)
• Mandarin oranges, canned (3/4 cup)
• Mango (1/2 cup)
• Nectarine, small (1 whole or 5 ounces)
• Orange, medium (1 whole or 6.5 ounces)
• Papaya (1 cup cubed)
• Peach, medium (1 whole or 5.5 ounces)
• Peaches, canned (1/2 cup)
• Pear, large (1/2 of a whole pear or 4 ounces)
• Pear, canned (1/2 cup)
• Pineapple, canned (1/2 cup)
• Plums, small (2 whole or 5 ounces)
• Raisins (2 tablespoons)
• Raspberries (1 cup)
• Strawberries (1 1/4 cup of whole berries)
• Tangerine, small (2 whole or 7 ounces)
• Watermelon (1 slice or 10 ounces) (1 1/4 cup cubed)

Fruit Juice

1/2 cup = 4 ounces

• Apple juice (1/2 cup)
• Cranberry juice (1/3 cup)
• Grape juice (1/3 cup)
• Orange juice (1/2 cup)
• Juice blend, reduced calorie (1 cup)

Dairy

1 cup = 8 ounces

• Chocolate milk (1/2 cup)
• Evaporated milk (1/2 cup)
• Squeezable yogurt (2 ounces)
• Milk (skim, whole, 1%, 2% or soy) (1 cup)
• Nonfat or low-fat fruit-flavored yogurt with artificial sweetener (3/4 cup or 6 ounces)
• Plain, nonfat or low-fat yogurt (1 cup or 8 ounces)

Starches

Breads

• Bagel (1/4 of 1 whole or 1 ounce)
• Bread (1 slice)
• English muffin (1/2)
• Hot dog or hamburger bun (1/2)
• Pancake (4 inches)
• Pita bread (6 inches)
• Roll, small (1 whole or 1 ounce)
• Sub roll (1/3)
• Tortilla, corn or corn flour (6 inches)
• Waffle (4 inches) 

 

Cereals and Grains

• Bran cereal (1/2 cup)
• Hot cereal, cooked (1/2 cup)
• Cereal, sweetened (1/2 cup)
• Cereal, unsweetened (3/4 cup)
• Couscous, cooked (1/3 cup)
• Flour (3 tablespoons)
• Granola (1/4 cup)
• Pasta, cooked (1/3 cup)
• Quinoa, cooked (1/3 cup)
• Rice, white or brown, cooked (1/3 cup)

 

Starchy Vegetables

• Corn (1/2 cup)
• Corn on the cob (medium or 3 inches) (1 whole or 2.5 ounces)
• Peas, green (1/2 cup)
• Plantains, baked (1/2 cup)
• Potato, small (1 whole)
• Potato, mashed (1/2 cup)
• Squash, winter (acorn or butternut) (1 cup)
• Yam, sweet potato or yucca (1/2 cup)

 

Legumes

• Beans, baked (1/3 cup)
• Beans, cooked (garbanzo, pinto, kidney, split, black eyed) (1/2 cup)
• Lentils, cooked (1/2 cup)

Snacks and Sweets

Snacks

• Animal crackers (8)
• Baked cheddar snack crackers (40)
• Chips (tortilla or potato) (15-20 chips or 1 ounce)
• Crackers, round (6)
• Graham crackers (2.5 inch square) (3)
• Oyster crackers (20)
• Popcorn (3 cups)
• Pretzel twist, mini (10-15 or 3/4 ounce)
• Sandwich crackers (4)

 

Sweets

• Brownie (2 inches) (1 whole)
• Cupcake (1/2 of 1 whole)
• Donut hole (1-2)
• Frozen fruit bar (1)
• Frozen fruit bar, sugar-free (3)
• Fudgsicle® (1)
• Gummy bears (7)
• Ice cream (1/2 cup)
• Jelly (1 tablespoon)
• Pudding (1/4 cup)
• Pudding, sugar-free (1/2 cup)
• Sandwich cookie, small, round (1)
• Sherbet (1/4 cup)

 

Rev. 1/2015. This webpage 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.