Carbohydrate Foods

Overview

One serving of carbohydrate food has about 15 grams of carbohydrates. Typically if a food has 8 to 22 grams of carbohydrates per serving, it is considered to be 1 serving of carbohydrates.

Foods that contain carbohydrates are grouped into the following categories. The carbohydrate content is listed in grams (g). If you eat a larger portion, count it as more than one serving.

The carbohydrate content of sweets varies according to the ingredients. Talk with a registered dietitian about how to work desserts and other sugary foods into your meal plan.

Carbohydrate foods

Type of food

Grams (g) per serving

One serving equals:

Bread, cereal, rice, pasta, beans

15

  • 1 slice bread (1 oz)
  • 1/4 large bagel
  • 3/4 cup crispy rice cereal
  • 3/4 cup cooked wheat cereal
  • 1/3 cup cooked rice
  • 1/2 cup cooked pasta

Starchy vegetables

15

  • 1/2 cup cooked beans, lentils, or peas
  • 1/2 cup cooked corn
  • 1/2 cup mashed potatoes

Fruits

15

  • 1 small apple or medium orange
  • 1/2 large banana
  • 1/2 cup chopped, cooked, or canned fruit
  • 1/2 cup apple, grapefruit, orange, or cranberry juice
  • 2 tablespoons raisins

Milk and yogurt

15

  • 1 cup milk
  • 3/4 cup plain yogurt

Non-starchy vegetables

5

  • 1 cup raw leafy vegetables
  • 1 cup cooked, or chopped raw vegetables
  • 1/2 cup vegetable juice

Credits

Current as of: March 1, 2023

Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Kathleen Romito MD - Family Medicine
Adam Husney MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor PhD, RD - Registered Dietitian