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    Carbohydrate Counting Food List PDF

    Uploaded by

    Pedro Silva
    This document provides a food list with common foods and beverages grouped into categories. Each food item notes the portion size that contains approximately 15 grams of carbohydrates. The list includes categories for breads, cereals, fruits, dairy, beans and starches, snacks, and other carbohydrates. It also lists some low-carbohydrate foods and notes that portion sizes should be monitored since they still provide calories in most cases. The document concludes with guidance on reading nutrition labels to determine carbohydrate content per serving.

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    © All Rights Reserved
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    Carbohydrate Counting Food List PDF

    Uploaded by

    Pedro Silva
    6K views4 pages
    This document provides a food list with common foods and beverages grouped into categories. Each food item notes the portion size that contains approximately 15 grams of carbohydrates. The list includes categories for breads, cereals, fruits, dairy, beans and starches, snacks, and other carbohydrates. It also lists some low-carbohydrate foods and notes that portion sizes should be monitored since they still provide calories in most cases. The document concludes with guidance on reading nutrition labels to determine carbohydrate content per serving.

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    Carbohydrate Counting Food List.pdf

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    This document provides a food list with common foods and beverages grouped into categories. Each food item notes the portion size that contains approximately 15 grams of carbohydrates. The list includes categories for breads, cereals, fruits, dairy, beans and starches, snacks, and other carbohydrates. It also lists some low-carbohydrate foods and notes that portion sizes should be monitored since they still provide calories in most cases. The document concludes with guidance on reading nutrition labels to determine carbohydrate content per serving.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6K views4 pages

    Carbohydrate Counting Food List PDF

    Uploaded by

    Pedro Silva
    This document provides a food list with common foods and beverages grouped into categories. Each food item notes the portion size that contains approximately 15 grams of carbohydrates. The list includes categories for breads, cereals, fruits, dairy, beans and starches, snacks, and other carbohydrates. It also lists some low-carbohydrate foods and notes that portion sizes should be monitored since they still provide calories in most cases. The document concludes with guidance on reading nutrition labels to determine carbohydrate content per serving.

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    Carbohydrate Counting Food List

    One serving = 15 grams carbohydrate

    Bread
    Bagel, small
    Bread, reduced-calorie
    Bread, white, whole-wheat,
    pumpernickel, rye
    Bread sticks, crisp, 4 inches
    long x inch
    English Muffin
    Hot dog or hamburger bun
    Pita, 6 inches across
    Raisin bread, unfrosted
    Roll, plain, small
    Tortilla, corn or flour, 6 inches
    Waffle, 4 inch square

    Fruit
    (1 oz.)
    2 slices
    1 slice
    (1 oz.)
    2 ( oz.)

    (1 oz.)

    1 slice
    1 (1 oz.)
    1
    1

    Cereals and
    Grains
    Bran cereals
    Cereals (cooked)
    Cereals, unsweetened, ready-to-eat
    Cornmeal (dry)
    Couscous
    Flour (dry)
    Granola, low-fat
    Grape-Nuts
    Grits
    Oats
    Pasta, cooked
    Rice, white or brown, cooked
    Shredded Wheat
    Sugar-frosted cereal

    cup
    cup
    cup
    3 Tbsp.
    cup
    3 Tbsp.
    cup
    cup
    cup
    cup
    cup
    cup
    cup
    cup

    Fruit Juice
    cup = 4 oz.
    Apple juice/cider
    Cranberry juice cocktail
    Grape juice
    Grapefruit juice
    Juice blends, reduced-calorie
    Orange juice
    Pineapple juice

    cup
    cup
    cup
    cup
    1 cup
    cup
    cup

    Apple, unpeeled, small


    Applesauce, unsweetened
    Apples, dried
    Apricots, fresh
    Apricots, canned
    Banana, small
    Blackberries
    Blueberries
    Cantaloupe, small
    Cherries, sweet, fresh
    Cherries, sweet, canned
    Fruit cocktail
    Grapefruit, large
    Grapefruit, sections, canned
    Grapes, small
    Honeydew melon
    Kiwi
    Mandarin oranges, canned
    Mango, small
    Nectarine, small
    Orange, small
    Papaya
    Peach, medium, fresh
    Peaches, canned
    Pear, large, fresh
    Pears, canned
    Pineapple, canned
    Pineapple, fresh
    Plums, small
    Plums, canned
    Raisins
    Raspberries
    Strawberries
    Tangerines, small
    Watermelon

    1 (4 oz.)
    cup
    4 rings
    4 whole (5 oz.)
    cup
    1 (4 oz.)
    cup
    cup
    melon or 1 cup cubes
    12 (3 oz.)
    cup
    cup
    (11 oz.)
    cup
    17 (3 oz.)
    1 slice (10 oz.)
    or 1 cup cubes
    1 (3 oz.)
    cup
    fruit (5 oz.)
    or cup
    1 (5 oz.)
    1 (6 oz.)
    fruit (8 oz.)
    or 1 cup cubes
    1 (6 oz.)
    cup
    (4 oz.)
    cup
    cup
    cup
    2 (5 oz.)
    cup
    2 Tbsp.
    1 cup
    1 cup whole berries
    2 (8 oz.)
    1 slice (13 oz.)
    or 1 cup cubes

    One serving = 15 grams


    carbohydrate

    Milk

    Beans, Peas,
    and Lentils
    Beans, baked
    Beans and peas (cooked) (garbanzo,
    pinto, kidney, white, split, black-eyed)
    Lima beans (cooked)
    Lentils (cooked)

    cup
    cup
    cup
    cup

    1 cup = 8 oz.
    Chocolate milk
    Evaporated milk
    Milk (skim, whole, 1%, 2%, soy)
    Nonfat dry milk
    Nonfat or low-fat buttermilk
    Nonfat or low-fat fruit flavored yogurt
    sweetened with aspartame or nonnutritive
    sweetener
    Plain, low-fat or nonfat yogurt

    Starchy
    Vegetables
    Baked beans
    Corn
    Corn on the cob, medium 3
    Mixed vegetables with corn, peas,
    or pasta
    Peas, green
    Potato, baked or boiled
    Potato, mashed
    Squash, winter (acorn, butternut)
    Yam, sweet potato, plain

    cup
    cup
    1 cup
    cup
    1 cup
    1 cup
    cup

    Crackers and
    Snacks
    cup
    cup
    1 (5 oz.)
    1 cup
    cup
    1 small (3 oz.)
    cup
    1 cup
    cup

    Animal Crackers
    Crackers, round or saltine
    Goldfish crackers
    Graham crackers, 2 inch square
    Oyster crackers
    Popcorn (popped)
    Pretzel twists, mini
    Sandwich crackers
    Snack chips (tortilla, potato)

    8
    6
    cup
    3
    24
    3 cups
    15 ( oz.)
    3
    15-20
    (1 oz.)

    Vegetables
    cup cooked or 1 cup raw = 5 grams carb
    1 cups cooked or 3 cups raw = 15 grams of carb
    Artichoke
    Leeks
    Asparagus
    Mixed vegetables (without corn, peas, or pasta)
    Beans (green, wax, Italian)
    Mushrooms
    Bean sprouts
    Okra
    Beets
    Onions
    Broccoli
    Pea pods
    Brussels sprouts
    Peppers
    Cabbage
    Radishes
    Carrots
    Salad greens
    Cauliflower
    Sauerkraut
    Celery
    Spinach
    Cucumber
    Summer squash
    Eggplant
    Tomato (canned, sauce, juice)
    Green onions or scallions
    Turnips
    Greens (collard, kale, mustard, turnip)
    Water chestnuts
    Kohlrabi
    Watercress
    Zucchini

    Other
    Carbohydrates Cont.

    Other
    Carbohydrates
    Angel food cake,
    unfrosted
    Biscuit
    Brownie, small,
    unfrosted
    Burrito, bean, 7
    Burrito, meat, 7
    Cake, frosted
    Cake, unfrosted
    Candy bar,
    chocolate, snack size
    Casserole or hot dish
    Cereal bar
    Chicken nuggets
    Chili w/beans
    Chow mein noodles
    Cookie
    Cookie, sandwich
    Corn bread
    Cranberry sauce,
    jellied
    Croutons
    Cupcake, frosted
    Doughnut, glazed
    Doughnut, plain
    cake
    Fish sticks, breaded
    French fries
    French toast
    Frozen yogurt
    Fruit juice bars
    (100% juice)
    Fruit snacks, chewy
    Fruit Spread, 100%
    fruit
    Fudgesicle
    Gelatin, regular
    Gingersnaps
    Granola
    Granola bar
    Honey
    Hot Cocoa, regular
    (with water)
    Hot Cocoa, Sugarfree (with water)
    Hummus

    1 1/12th cake

    30 grams

    2 in. across
    2 inch square

    15 grams
    30 grams

    1 burrito
    1 burrito
    2 inch square
    2 inch square
    1 bar (1 oz.)

    45 grams
    30 grams
    30 grams
    15 grams
    15 grams

    1 cup
    1 bar
    6
    1 cup
    cup
    3 inches across
    2 small
    2 inch cube
    cup

    30 grams
    30 grams
    15 grams
    30 grams
    15 grams
    15 grams
    15 grams
    15 grams
    23 grams

    1 cup
    1 small
    3 in. across
    (2 oz.)
    1 medium
    (1 oz.)
    3
    10-15
    1 slice
    cup (4 oz.)
    1 (3 oz.)

    15 grams
    30 grams
    30 grams

    15 grams
    15 grams
    15 grams
    15 grams
    15 grams

    1 roll
    1 Tbsp.

    15 grams
    15 grams

    1 stick
    cup
    3
    cup
    1
    1 Tbsp.
    1 packet

    15 grams
    15 grams
    15 grams
    15 grams
    15 grams
    15 grams
    23 grams

    1 packet

    7 grams

    cup

    23 grams

    15 grams

    Ice cream
    Jam or jelly, regular
    Ketchup
    Lasagna, 3 x 4
    Macaroni & cheese
    Muffin, plain
    Oatmeal, instant,
    flavored
    Pancake,
    Pasta salad
    Pie, fruit, 2 crusts
    Pie, pumpkin or
    custard
    Pizza, frozen,
    thick-crust, medium
    Pizza, frozen,
    thin-crust, medium
    Pudding
    Pudding, sugar-free
    Rice Krispie treat
    Salad dressing,
    fat-free
    Sandwich,
    meat or cheese
    Sandwich, chicken,
    breaded
    Sandwich, Peanut
    butter & Jelly, Reg.
    Sherbet, Sorbet
    Spaghetti or pasta
    sauce
    Sport drink
    Stuffing, bread
    (prepared)
    Sugar
    Sweet roll or Danish
    Syrup, light
    Syrup, regular
    Syrup, regular
    Taco shell, 6 inches
    across
    Toaster pastry, fruit
    Vanilla wafers
    Waffle
    Yogurt, low-fat with
    fruit

    cup
    1 Tbsp.
    cup
    (8 packets)
    1 piece
    1 cup
    1 small
    1 packet

    15 grams
    15 grams
    20 grams

    4 inches across
    1 cup
    1/6 pie
    1/8 pie

    15 grams
    45 grams
    45 grams
    30 grams

    1 slice ( pizza)

    30 grams

    1 slice ( pizza)

    15 grams

    cup
    cup
    2 inch square
    cup

    23 grams
    15 grams
    15 grams
    15 grams

    1 sandwich

    30 grams

    1 sandwich

    45 grams

    1 sandwich

    45 grams

    cup
    cup

    30 grams
    15 grams

    1 cup
    cup

    15 grams
    15 grams

    1 Tbsp.
    1 (2 oz.)
    2 Tbsp.
    1 Tbsp.
    cup
    2

    15 grams
    38 grams
    15 grams
    15 grams
    60 grams
    15 grams

    1 pastry
    5
    4 inches
    1 cup

    30 grams
    15 grams
    15 grams
    45 grams

    30 grams
    45 grams
    15 grams
    30 grams

    Low Carbohydrate Foods


    Low carbohydrate foods have 5 or fewer grams of carbohydrate. The foods in this list do not have the immediate
    effect on blood glucose level that carbohydrate-containing foods do, but they still provide calories (in most cases)
    and, in some cases, fat. For this reason, portion sizes of these foods should be carefully observed. These foods
    should be limited to the portion size listed below if used for snacks without insulin.

    Unlimited Use
    Bouillon and Broth
    Club soda, unsweetened
    Diet soft drinks
    Flavoring extracts
    Garlic
    Herbs

    Horseradish
    Lemon or lime juice
    Mineral water
    Mustard
    Pickles
    Pimento

    Cream cheese, fat-free


    Jam or Jelly, low-sugar or light
    Ketchup
    Mayonnaise, fat-free
    Miracle whip, nonfat
    Nuts
    Salad dressing, fat-free
    Salsa
    Sour cream, fat-free
    Syrup, sugar-free
    Whipped topping, regular or light

    1 Tbsp.
    2 tsp.
    1 Tbsp.
    1 Tbsp.
    1 tsp.
    1 oz.
    1 Tbsp.
    cup
    1 Tbsp.
    2 Tbsp.
    2 Tbsp.

    Dietitian: Jennifer Cleveland, MMSc, RD, CDE


    Phone: (317) 944-3614
    E-mail: jclevela@iuhealth.org
    Meal
    Breakfast
    AM snack
    Lunch
    PM snack
    Dinner
    Bedtime Snack

    Tabasco or hot sauce


    Taco sauce
    Tea
    Tonic water, unsweetened
    Vinegar
    Worcestershire sauce

    Meats/Meat Substitutes
    Beef, Chicken, Fish, Ham, Lamb, Pork,
    Seafood, Veal
    Cottage Cheese
    Cheese
    Egg (hard-boiled, scrambled, omelet, etc.)
    Egg substitute
    Egg whites
    Peanut butter
    Salmon, water-packed
    Tofu
    Tuna, water-packed

    Reading Food Labels

    Meal Plan

    Time

    Soy sauce
    Spices
    Sugar Substitute
    Sugar-free drink mixes
    Sugar-free gum
    Sugar-free Jell-O

    Carbs

    The nutrition facts panel on the


    food label is the best source of
    accurate carb information. If a
    food item has a label, please use
    the information on the label.
    The carbohydrate information on
    a food label is for the portion
    size listed on the label, found
    just under NUTRITION FACTS.
    The following information to the
    right lists the grams of carb that
    this food item contains for one
    serving (ex. 1 cup = 11 grams).
    Keep in mind that the grams of
    sugar, dietary fiber, other carbs,
    and sugar alcohols are included
    in the Total Carbohydrate.

    1 oz.
    cup
    1 oz.
    1
    cup
    2
    1 Tbsp.
    cup
    cup
    cup

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