Understanding the carbohydrate content in various foods is crucial for managing dietary needs and maintaining overall health. Here's a detailed list of common foods and their carbohydrate counts to help you make informed choices.
Fruits
Apples
- Medium-sized apple: 25 grams
Bananas
- Medium-sized banana: 27 grams
Berries
- 1 cup of strawberries: 11 grams
- 1 cup of blueberries: 21 grams
Oranges
- Medium-sized orange: 15 grams
Vegetables
Broccoli
- 1 cup cooked: 11 grams
Carrots
- 1 cup chopped: 12 grams
Potatoes
- Medium-sized baked potato: 37 grams
Sweet Potatoes
- Medium-sized baked sweet potato: 26 grams
Grains
Brown Rice
- 1 cup cooked: 45 grams
Oats
- 1 cup cooked: 27 grams
Quinoa
- 1 cup cooked: 39 grams
Whole Wheat Bread
- 1 slice: 12 grams
Dairy
Milk
- 1 cup: 12 grams
Yogurt
- 1 cup plain: 17 grams
Cheese
- 1 ounce cheddar: 0.4 grams
Legumes
Chickpeas
- 1 cup cooked: 45 grams
Lentils
- 1 cup cooked: 40 grams
Black Beans
- 1 cup cooked: 41 grams
Nuts and Seeds
Almonds
- 1 ounce: 6 grams
Chia Seeds
- 2 tablespoons: 12 grams
Peanut Butter
- 2 tablespoons: 6 grams
Snacks
Popcorn
- 1 cup popped: 6 grams
Potato Chips
- 1 ounce: 15 grams
Pretzels
- 1 ounce: 22 grams
Beverages
Soda
- 12-ounce can: 39 grams
Orange Juice
- 1 cup: 26 grams
Coffee (black)
- 1 cup: 0 grams
Sweets
Chocolate Bar
- 1 ounce: 15 grams
Cookies
- 1 medium: 10 grams
Ice Cream
- 1 cup vanilla: 28 grams
Condiments
Ketchup
- 1 tablespoon: 4 grams
Honey
- 1 tablespoon: 17 grams
BBQ Sauce
- 2 tablespoons: 14 grams