|
1. Bread Products |
Portion Size |
Carbs (g) |
|
Bagel – Lender’s frozen |
1 plain bagel |
30 |
|
Bagel – Panera |
1 plain bagel |
60 |
|
Bread |
1 regular slice |
15-23 |
|
Bread Stuffing |
½ Cup |
20 |
|
Breadstick-soft |
1 bread stick |
15-25 |
|
Bun: Hamburger or Hot dog |
1 regular size |
15-30 |
|
Corn Bread |
2” cube |
15 |
|
Croissant |
Medium 2 oz |
25 |
|
Croutons: from Italian Restaurant |
½ Cup |
15 |
|
Croutons: pkg from fast food restaurant |
1 pkg |
10 |
|
Dinner Roll |
Small |
15 |
|
English Muffin |
1 whole |
30 |
|
Pancake |
6” diameter (avg size) |
30 |
|
Pita bread |
Large 6”-9” |
30-45 |
|
Tortilla-corn |
7” |
15 |
|
Waffle (frozen type) |
1 |
15 |
|
Wrap |
Various sizes |
See label |
|
|
2. Cereals/Beans/Grains/Pasta |
Portion Size |
Carbs (g) |
|
Beans: refried |
½ Cup |
18 |
|
Oatmeal, cooked |
½ Cup |
10 |
|
Cream of Wheat, cooked |
½ Cup |
15 |
|
Cornmeal: dry |
3 Tbsp |
15 |
|
Beans/legumes/lentils as prepared |
½ Cup |
15 |
|
Flour: dry |
3 Tbsp |
15 |
|
Hummus |
½ Cup |
10-15 |
|
Pasta, cooked |
1 Cup |
45 |
|
Rice, cooked |
1 Cup |
45 |
|
|
3. Starchy Vegetables |
Portion Size |
Carbs (g) |
|
Corn: cooked or canned |
½ Cup |
15 |
|
Corn Cob |
6”-9” |
30-45 |
|
Peas |
½ Cup |
15 |
|
Potato – Wendy’s |
Avg baked (10 oz) |
60 |
|
Potatoes (hashed, mashed) |
½ Cup |
15 |
|
Squash (winter type: acorn, Hubbard, etc) |
1 Cup |
10-30 |
|
Sweet Potato/Yams-plain cooked |
10oz baked |
60 |
|
4. Milk & Yogurt |
Portion Size |
Carbs (g) |
|
Cow’s milk (fat-free, 1%, 2%, Whole) |
1 Cup |
12 |
|
Rice Milk- flavored |
1 Cup |
See label |
|
Rice Milk-Plain |
1 Cup |
20 |
|
Soy Milk (flavored-vanilla, chocolate,
etc) |
1 Cup |
See label |
|
Soy Milk (plain) |
1 Cup |
8 |
|
Yogurt (plain) |
1 Cup |
12 |
|
Yogurt- Dannon Light & Fit |
1 serving (6oz) |
10 |
|
Yogurt-Yoplait Light (blue top) |
1 serving (6 oz) |
19 |
|
|
5. Fruit |
Portion Size |
Carbs (g) |
|
Apple |
4-8 oz |
15-30 |
|
Applesauce-unsweetened |
½ Cup |
15 |
|
Apricots, dried |
7 pieces |
15 |
|
Banana |
6” – 9” |
30-45 |
|
Blackberries, Blueberries |
1 Cup |
20 |
|
Canned Fruit Cocktail-in its own juice |
½ Cup |
15 |
|
Cantaloupe, Honeydew Melons |
1 Cup |
15 |
|
Cherries |
12 |
15 |
|
Dates-dried Medjool type |
1 |
15 |
|
Grapefruit |
½ Large |
15 |
|
Grapes |
15 small |
15 |
|
Kiwi |
1 small |
15 |
|
Orange |
1 medium |
15 |
|
Peaches (canned-in its own juice) |
½ Cup |
15 |
|
Pear |
6 oz |
20 |
|
Pineapple |
1 Cup diced |
20 |
|
Prunes- dried |
3 |
15 |
|
Raisins |
35 or 1/8 Cup (2 Tbsp.) |
15 |
|
Raspberries |
1 Cup |
15 |
|
Strawberries-fresh |
1 Cup halves |
12 |
|
Watermelon |
1 Cup diced |
12 |
|
6. Fruit/Vegetable Juice |
Portion Size |
Carbs (g) |
|
Apple Juice 100% |
½ Cup |
15 |
|
Carrot Juice |
1 Cup |
12 |
|
Cranberry Juice Cocktail 100% |
½ Cup |
12 |
|
Cranberry Juice Cocktail- Light |
1 Cup |
10 |
|
Grape Juice 100% |
½ Cup (4 oz) |
15 |
|
Orange Juice |
½ Cup |
13 |
|
Tomato or V8 juice |
1 Cup (8oz) |
10 |
t
|
7. Baked Goods |
Portion Size |
Carbs (g) |
|
Biscuit (large Bob Evans) |
1 |
30 |
|
Biscuit (small Pillsbury) |
1 |
10 |
|
Brownie-large (Zimmerman’s) |
1 |
70 |
|
Cake 2 layer frosted |
4” square |
80 |
|
Chocolate Chip cookie-refrigerator dough |
1 |
15 |
|
Cupcake with frosting (Hostess) |
1 |
30 |
|
Danish (large bakery type) |
1 |
45 |
|
Donut (Dunkin Donuts-plain or jelly
filled) |
1 |
25-40 |
|
Donut (Krispy Kreme) |
1 |
20 |
|
Apple Crisp |
½ Cup |
70 |
|
Fruit pie |
1/8 of 9” pie |
50 |
|
Muffin (homemade standard size) |
1 |
20-30 |
|
Muffins (bakery type) |
1 |
60-75 |
|
|
8. Snack Foods |
Portion Size |
Carbs (g) |
|
Dark Chocolate |
1 oz |
15 |
|
Dove Chocolate |
3 pieces |
15 |
|
French Fries-crinkle cut frozen type |
10 |
15 |
|
French Fries-diner style |
Side order |
60 |
|
French Fries-fast food |
Small order |
30 |
|
Graham Cracker |
3 squares |
15 |
|
Granola: SEE LABEL |
½ Cup |
15-45 |
|
Hershey Kisses |
5 |
15 |
|
Ice Cream- No Sugar Added |
½ Cup |
12-15 |
|
Ice Cream- plain vanilla |
½ Cup |
15 |
|
Jell-O |
½ Cup |
20 |
|
Jell-O-Sugar Free |
½ Cup |
0 |
|
Oyster Crackers |
½ Cup |
15 |
|
Popcorn |
3 Cups |
15 |
|
Potato Chips |
1 oz (10-15 chips) |
15 |
|
Pretzels |
11 small |
15 |
|
Pudding-Regular |
1 snack pack |
30 |
|
Pudding-Sugar Free |
1 snack pack |
15 |
|
Saltine Crackers |
7 squares |
15 |
|
Sherbet |
½ Cup |
30 |
|
Sorbet |
½ Cup |
35-40 |
|
Tortilla Chips |
1 oz (10-15 chips) |
20 |
|
9. Sauce/Condiments |
|
Apple Butter |
2 Tbsp |
15 |
|
Barbeque Sauce BBQ |
2 Tbsp |
15 |
|
Cranberry Sauce-jellied |
¼ Cup |
25 |
|
Fat Free Mayo/Salad Dressing |
2 Tbsp |
5 |
|
Fruit Jam or Jelly |
1 Tbsp |
15 |
|
Fruit Spread- Jam- 100% Fruit-less sugar |
1 Tbsp |
10 |
|
Fruit Spread-Jams-Sugar Free |
1 Tbsp |
5 |
|
Gravy-brown prepared from mix |
1 Cup |
15 |
|
Hoisin Sauce |
2 Tbsp |
15 |
|
Hollandaise Sauce made from mix |
2 Tbsp |
5 |
|
Honey |
1 Tbsp |
15 |
|
Honey Mustard |
2 Tbsp |
7 |
|
Ketchup |
¼ Cup |
15 |
|
Marinara Sauce |
½ Cup |
15 |
|
Plum Sauce |
2 Tbsp |
15 |
|
Ranch- fat free |
2 Tbsp |
8 |
|
Ranch- regular |
2 Tbsp |
2 |
|
Sloppy Joe Sauce |
¼ Cup |
15 |
|
Sugar |
1 Tbsp |
15 |
|
Sweet and Sour Sauce |
2-3 Tbsp |
15 |
|
Syrup |
1 Tbsp |
15 |
|
Syrup- Lite |
2 Tbsp |
15 |
|
Szechuan sauce |
1/3 Cup |
15 |
|
|
10. Combination Foods |
Portion Size |
Carbs (g) |
|
Bean Soup (split pea, lentil, etc) |
1 Cup |
30 |
|
Beans & Cheese Burrito- avg frozen type |
6 oz |
45-60 |
|
Cabbage Roll with meat and rice |
1 avg roll |
15 |
|
Chicken Noodle Soup- from can |
1 Cup |
15 |
|
Chili with beans & meat |
1 Cup |
25 |
|
Chili-vegetarian |
1 Cup |
30-50 |
|
Cream Soup |
1 Cup |
15 |
|
Dumpling- Chinese type |
3 |
15-20 |
|
Egg Roll |
1 avg roll |
15-25 |
|
Lasagna from restaurant |
Avg serving |
50-80 |
|
Macaroni & Cheese |
1 Cup |
45 |
|
Pizza (individual pan) |
1 whole pizza |
75 |
|
Pizza 12” |
1 avg slice |
30 |
|
Pot pie (small frozen) |
1 |
30 |
|
Red Beans & Rice |
1 Cup |
45 |
|
Tuna Noodle Casserole |
1 Cup |
30 |
|
 |
|
