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Weight Loss Articles Home Page
Fill your freezer with delicious home-cooked diet meals. This easy plan has helped hundreds of people lose weight while saving money and eating the food they love. Click here now for easy step-by-step instructions.
Carbohydrates Chart
If you've failed on every diet you've ever tried, it's not your fault.
Learn the truth about low-calorie and low-fat diets - and discover the only diet that works for natural, permanent weight loss.
The good food you eat on this healthy diet boosts your metabolism, controls your appetite, and improves your moods. And the healthy, nutrient-rich foods keep your kids from getting fat and protects them from diabetes.
This 5-page report is a must-read for anyone who struggles with their weight:
What Scientists Know about Low-Calorie Diets, but Your Doctor Never Told You
This carbohydrates chart is offered to assist you in preparing meals if you're using the Atkins diet plan or other low-carbohydrate weight loss program.
Please use this chart only as a guide, and consult your physician for advice if you have any dietary-related illnesses, such as diabetes or heart disease. If you have medical reasons for needing a carbohydrates chart, I suggest several excellent books at the bottom of the page.
Also, remember that typos happen. If you find one in the carbohydrates chart, please let me know. My email address is at the bottom of the screen.
I've included fiber, in grams, along with the carbohydrates in this chart because fiber is so important to your health. You'll quickly note that only the most basic information is given - beans, for instance, can be cooked and processed in hundreds of ways. For the interest of space and maximum usefulness, only a few types of beans are included in the carbohydrates chart. Please use this, a I stated before, as a general guide. If you really need a comprehensive resource, check out one of the excellent books at the bottom of the page.
A | B | C | D, E, F | G | H, I, J, K | L | M | N, O | P | Q, R | S | T | V - Z
Carbohydrates Chart - A
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Alfalfa sprouts
Almonds, whole
Apple
Apple juice
Apricot
Artichoke, globe
Artichoke, Jerusalem
Arugula
Asparagus
Avocado1 cup
1 oz
1 apple
6 fl oz
1 med
1 large
1 cup
1/2 cup
1/2 cup
1 med.
10
164
73
90
17
23
114
3
22
3241
6
19
23
4
5
26
0
4
151
3
2
0
1
3
2
0
1
10
Carbohydrates Chart - B
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Bacon
Baked Beans
Bamboo Shoots
Banana
Bass, Sea
Bean, Black
Bean, Cannellini
Bean, Fava
Bean, Green
Bean, Kidney
Bean, Lima
Bean, Navy
Bean, White
Beans, Chili
Beef
Beer
Beet
Beet Greens
Biscuit
Blackberries
Black-eyed Peas
Blueberries
Bok Choy
Bread, mixed grain
Bread, white
Broccoli
Brussels Sprouts
Bulgur
Bun, sweet
Burrito
Butter
Buttermilk
2 slices
8 oz
1/2 cup
1 medium
3 oz
1/2 cup
1/2 cup
1/2 cup
1 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
3 oz
12 oz
1/2 cup
1/2 cup
1 biscuit
1 cup
1/2 cup
1/2 cup
1/2 cup
1 slice
1 slice
1/2 cup
1/2 cup
1 cup
3 oz
1 burrito
1 tsp
1 cup
100
250
15
125
105
90
100
110
44
105
110
125
125
100
215
168
37
19
116
75
100
38
5
80
93
22
30
151
360
280
35
90
1
42
3
32
0
21
18
20
10
20
20
24
22
21
0
15
8
4
21
18
17
10
1
15
23
4
7
34
42
43
0
12
0
11
1
3
0
6
5
5
4
8
7
6
6
7
0
0
2
2
0
8
3
2
0
2
2
2
2
8
0
6
0
0
Carbohydrates Chart - C
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Cabbage
Cake
Candy Bar
Canola Oil
Carrot
Cashew
Catsup
Cauliflower
Caviar
Celery
Corn Flakes
Cheese, cheddar
Cottage Cheese
Cream Cheese
Cheese, Mozzarella
Cherries
Chicken
Chocolate Milk
Clams
Coconut
Cod
Collards
Cookie
Corn
Corn Chips
Crab
Cracker
Cranberry Juice
Croissant
1/2 cup
1 piece
1 oz
1 tbsp
1 medium
1 oz
1 tbsp
1/2 cup
1 oz
1/2 cup
1 cup
1 0z
1 cup
1 cup
1 oz
1 cup
4 oz
1 cup
3 oz
1 oz
3 oz
1/2 cup
1 cookie
1/2 cup
1 oz
3 oz
4 crackers
6 oz
1 croissant
17
210
170 - 493
120
6
170
16
14
71
9
102
114
217
810
72
52
253
200
126
100
213
25
70 - 230
76
120
82
66
100
170
3
51
13 - 61
0
1
8
4
3
1
2
24
0
6
6
1
13
0
29
4
4.3
0
5
7 - 40
18
22
0
10
22
22
2
2
0
0
1
0
0
2
0
1
1
0
0
0
0
2
0
0
0
2.6
0
2.5
0
2
4
0
1
0
0
Carbohydrates Chart - D, E, F
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Dates
Doughnut, plain
Doughnut, sugared
Duck
Egg
Eggplant
English Muffin
Fajita
Fig
Frankfurter
1 oz
1 doughnut
1 doughnut
3 oz
1 egg
1 cup
1 muffin
7oz
1 fig
1 frank
78
490
610
172
92
28
120
210
47
180
20
48
68
0
1
7
25
26
12
2
1
1
2
0
0
2
2
0
2
0
Carbohydrates Chart - G
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Gelatin Dessert
Granola Bar
Grapes
Grape juice
Grapefruit
Grapefruit juice
Gravy
1/2 cup
1 bar
1/2 cup
6 oz
1/2 fruit
6 oz
1/4 cup
80
80 - 210
57
113
46
70
30 - 146
19
14 - 35
14
27
12
17
2 - 21
0
0 - 4
1
0
1
0
0
Carbohydrates Chart - H, I, J, K
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Haddock
Halibut
Ham
Honey
Ice Cream
Ice Milk
Jam
Jelly
Jicama
Kale
Kiwi Fruit
Kumquat
3 oz
3 oz
3 oz
1 tbsp
1/2 cup
1/2 cup
1 tsp
1 tsp
1 cup
1/2 cup
1 medium
1 medium
95
119
192
60
170
100
18
30
46
17
46
12
0
0
0.4
16
15
19
4
8
11
3
11
3
0
0
0
0
0
0
0
0
6
0
3
1
Carbohydrates Chart - L
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Lamb
Leek
Lemon
Lentil
Lettuce
Lobster
Lunch Meat
3 oz
1 medium
1 lemon
1/2 cup
1 cup
3 oz
1 oz
171
54
17
90
7
77
35 - 100
0
13
5
13
1
0.4
0 - 3
0
2
2
4
1
0
0
Carbohydrates Chart - M
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Macadamia Nut
Mackerel
Manicotti
Margarine
Mayonnaise
Meat Loaf
Melon, cantaloupe
Melon, honeydew
Melon, Watermelon
Milk
Milkshake
Molasses
Muffin
Mushroom
1 oz
3 oz
1 piece
1 tsp
1 tbsp
3 oz
1 cup
1 cup
1 cup
1/2 cup
11.5 oz
1 tbsp
1 muffin
1/4 cup
204
223
170
34
40 - 110
120
62
62
49
110
340
47
60 - 360
12
4
0
16
0
0 - 2
6
15
16
11
12
55
12
8 - 50
2
2
0
1
0
0
0
1
1
1
0
0
0
0 - 5
1
Carbohydrates Chart - N, O
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Nectarine
Noodles
Nuts, mixed
Oatmeal
Okra
Olive
Onion
Orange
Orange juice
Oyster
1 medium
1 cup
1/4 cup
2/3 cup
1/2 cup
1 oz
1 onion
1 orange
1 cup
3 oz
70
213
200
99
26
46
42
86
112
67
16
40
6
19
6
0
9
22
26
6
2
2
2
3
2
0
2
4
0
0
Carbohydrates Chart - P
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Pancakes
Papaya
Parsnip
Pasta, cooked
Pastry
Peach
Peanut
Peanut Butter
Pear
Peas, Green
Peas, Snow
Peas, Split
Pecan
Pepper, Bell
Pepper, Chili
Perch
Pickle, Dill
Pickle, Sweet
Pie
Pike
Pineapple
Pineapple Juice
Pizza
Plum
Popcorn
Pork
Potato
Potato Chips
Pretzel
Prune
Pudding
Pumpkin
3 pancakes
1 papaya
1 parsnip
1 1/3 cup
1 roll
1 peach
1 oz
2 tbsp
1 medium
1/2 cup
1/2 cup
1 cup
1 oz
1 pepper
1 med
3 oz
1 oz
1 oz
1 piece
3 oz
1 slice
6 oz
1 slice
1 medium
1 cup
3 oz
1 baked
1 oz
1 oz
1 medium
1/2 cup
1 cup
210
148
130
250
120 - 420
68
180
188
123
62
34
220
196
44
18
99
5
35
170 - 520
96
27
100
350
41
60
315
220
100
110
20
158
49
40
37
31
47
14 - 52
17
5
7
32
11
5.5
40
4
11
4
0
1
8
21 - 64
0
7
25
33
11
4
0
51
23
22
5
25
12
2
7
6
0
0 - 1
3
2
2
5
4
2
16
3
3
1
0
0
0
0 - 1
0
1
0
3
0
1
0
5
1
0
1
0
3
Carbohydrates Chart - Q, R
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Quinoa, uncooked
Raisin
Raspberry
Ravioli
Rhubarb
Rice, brown
Rice, white
Rice Cake
Roll, cinnamon
Rutabaga
1/3 cup
1/4 cup
1 cup
4 oz
1 cup
1 cup
1 cup
1 cake
1 roll
1 cup
105
130
60
360
26
216
205
60
180
66
23
31
14
31
6
45
45
14
34
153
2
8
0
2
4
1
0
1
3
Carbohydrates Chart - S
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Salad Dressing, creamy
Salad Dressing, lite
Salmon
Salsa
Sardine
Sauerkraut
Sausage
Scallion
Scallop
Sherbet
Shrimp
Soft Drink, Coke
Sole
Sorbet
Sour Cream
Soybean
Spinach
Squash
Strawberry
Stuffing
Sugar
Sweet Potato
Swiss Chard
Syrup, maple
1 tbsp
1tbsp
3 oz
1 oz
1 oz
1/2 cup
1 oz
1 tbsp
3 oz
1/2 cup
3 oz
12 oz
3 oz
1/2 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1/2 cup
1 tsp
1 large
1 cup
1 tbsp
80
30
175
8
59
20
102
2
75
120
84
145
99
90
493
298
7
83
46
140
16
185
35
52
1
1
0
2
0
5
1
0
2
27
0
41
0
22
10
17
1
22
11
27
4
44
7
13
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0
10
1
6
3
2
0
5
4
0
Carbohydrates Chart - T
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Tangerine
Tofu
Tomato
Tomato Sauce
Tortilla, corn
Tortilla, flour
Tortilla Chips
Trout
Tuna
Turkey
Turnip
Turnip Greens
1 fruit
1 block
1 tomato
1/2 cup
1 6" tortilla
1 6 " tortilla
1 oz
3 oz
3 oz
4 oz
1 cup
1/2 cup
43
13
26
70
58
104
140
162
99
214
33
14
11
1
6
11
12
18
19
0
0
0
8
3.1
2
0
1
0
1
1
0
0
0
0
3
2.2
Carbohydrates Chart - V - Z
Food Name Serving Size Calories Carbohydrates (grms) Fiber (grms Veal
Waffle
Walnuts
Yam
Yogurt, flavored
Yogurt, plain
Zucchini
3 oz
1 waffle
1 oz
1/2 cup
1 cup
1 cup
1/2 cup
240
176
180
79
240
100
19
0
29
4
19
48
13
5
0
2
0
3
0
0
2
Recommended Reading:
Jonni Good is the author of most of the original articles on this site. Jonni always looks for the easy way to solve common health problems, by working with human nature. Her books have helped hundreds of people lose weight, get fit, and regain their health - with less struggle. Please take a moment to visit her other sites:
Do You Gain Weight... Even when you eat less than your thinner friends? Learn why it happens, and how to use nutritious, satisfying food to break the metabolic pattern that causes some people to gain weight too easily.
Sugar Cravings and Addiction – Describes a simple program to help people break their addiction to sugar and fat. This book has been popular ever since it came out in 2003, and has helped hundreds of people lose their cravings for sugar and other simple carbs. Once the cravings are under control, it's easier to stick with your diet and regain your health.
Weight Lifting for Absolute Beginners – A guide to lifting weights for strong muscles and bones.
The Easy-Does-It Diet – A guide to creating your own delicious and healthy frozen diet meals. Eat healthy, low-fat meals without paying extra for store-bought frozen diet food.
Disclaimer: This site and the articles contained here are for information purposes only. The authors have made every effort to make sure the information is accurate, but no health decisions should ever be made based on this or any other website. Please contact your doctor before starting any diet or exercise program.
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