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

Fruit
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

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

One serving = 15 grams carbohydrate

Milk
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 cup cup 1 cup cup 1 cup 1 cup cup

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

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 (5 oz.) 1 cup cup 1 small (3 oz.) cup 1 cup cup

Crackers and Snacks

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
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 15 grams 30 grams 45 grams 30 grams 30 grams 15 grams 15 grams 30 grams 30 grams 15 grams 30 grams 15 grams 15 grams 15 grams 15 grams 23 grams 15 grams 30 grams 30 grams 23 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 15 grams 23 grams 7 grams 15 grams 2 in. across 2 inch square 1 burrito 1 burrito 2 inch square 2 inch square 1 bar (1 oz.) 1 cup 1 bar 6 1 cup cup 3 inches across 2 small 2 inch cube cup 1 cup 1 small 3 in. across (2 oz.) 1 medium (1 oz.) 3 10-15 1 slice cup (4 oz.) 1 (3 oz.) 1 roll 1 Tbsp. 1 stick cup 3 cup 1 1 Tbsp. 1 packet 1 packet cup

Other Carbohydrates Cont.

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 4 inches across 1 cup 1/6 pie 1/8 pie 1 slice ( pizza) 1 slice ( pizza) cup cup 2 inch square cup 1 sandwich 1 sandwich 1 sandwich cup cup 1 cup cup 1 Tbsp. 1 (2 oz.) 2 Tbsp. 1 Tbsp. cup 2 1 pastry 5 4 inches 1 cup 15 grams 15 grams 20 grams 30 grams 45 grams 15 grams 30 grams 15 grams 45 grams 45 grams 30 grams 30 grams 15 grams 23 grams 15 grams 15 grams 15 grams 30 grams 45 grams 45 grams 30 grams 15 grams 15 grams 15 grams 15 grams 38 grams 15 grams 15 grams 60 grams 15 grams 30 grams 15 grams 15 grams 45 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 1 Tbsp. 2 tsp. 1 Tbsp. 1 Tbsp. 1 tsp. 1 oz. 1 Tbsp. cup 1 Tbsp. 2 Tbsp. 2 Tbsp. Soy sauce Spices Sugar Substitute Sugar-free drink mixes Sugar-free gum Sugar-free Jell-O Tabasco or hot sauce Taco sauce Tea Tonic water, unsweetened Vinegar Worcestershire sauce

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

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

Meal Plan
Dietitian: Jennifer Cleveland, MMSc, RD, CDE Phone: (317) 944-3614 E-mail: jclevela@iuhealth.org Time Meal Breakfast AM snack Lunch PM snack Dinner Bedtime Snack Carbs

Reading Food Labels

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.