CARB LIST
Carbohydrate Foods List with Good Carbs Grams
| BEANS & PEAS | AMOUNT | CARBS (grams) |
| Black beans | 1/4 cup dry | 23 |
| Black beans | 1/2 cup cooked | 18 |
| Garbanzo beans | 1/4 cup dry | 28 |
| Garbanzo (Chickpeas) | 1/2 cup cooked | 18 |
| Kidney beans | 1/4 cup dry | 29 |
| Kidney beans | 1/2 cup cooked | 20 |
| Lentils | 1/4 cup dry | 28 |
| Lentils | 1/2 cup cooked | 20 |
| Lima Beans | 1/4 cup dry | 22 |
| Lima Beans | 1/2 cup cooked | 20 |
| Navy Beans | 1/4 cup dry | 32 |
| Navy Beans | 1/2 cup cooked | 29 |
| Pinto Beans | 1/4 cup dry | 29 |
| Pinto Beans | 1/2 cup cooked | 22 |
| Soybeans | 1/4 cup dry | 13 |
| Soybeans | 1/2 cup cooked | 9 |
| Split Peas | 1/4 cup dry | 26 |
| Split Peas | 1/2 cup cooked | 21 |
| DAIRY | AMOUNT | CARBS (grams) |
| Blue cheese | 1 oz | 0.7 |
| Cheddar cheese | 1 oz | 0.4 |
| Cottage cheese, 2% fat | 1/2 cup | 4 |
| Egg | 1 extra large | 1 |
| Feta cheese | 1 oz | 1 |
| Milk, 1% fat | 1 cup | 8 |
| Milk, fat-free | 1 cup | 13 |
| Mozzarella cheese | 1 oz | 0.8 |
| Parmesan cheese | 1 Tbsp. | 0.2 |
| Provolone cheese | 1 oz | 0.6 |
| Ricotta cheese | 1/2 cup | 6 |
| Swiss cheese | 1 oz | 1 |
| Yogurt, low-fat | 1 cup | 17 |
| Yogurt, fat-free | 1 cup | 18 |
| FRUITS (raw) | AMOUNT | CARBS (grams) |
| Apple | 5 oz | 21 |
| Apricot | 3 (4 oz ea.) | 12 |
| Avocado | 1/2 (3 oz) | 7 |
| Blackberries | 1 cup | 18 |
| Blueberries | 1 cup | 21 |
| Cantaloupe | 1 cup | 13 |
| Cranberries | 1/2 cup | 6 |
| Grapefruit | 1/2 (4 oz) | 10 |
| Grapes | 1 cup | 16 |
| Guava | 1 (3 oz) | 11 |
| Kiwi | 1 (2-1/2 oz) | 11 |
| Mango | 1/2 (3-1/2 oz) | 18 |
| Nectarine | 1 (5 oz) | 16 |
| Orange | 1 (4-1/2 oz) | 15 |
| Papaya | 1/2 (5-1/2 oz) | 15 |
| Peach | 1 (3-1/2 oz) | 10 |
| Pear | 1 (6 oz) | 25 |
| Pineapple | 1 cup | 19 |
| Raspberries | 1 cup | 14 |
| Strawberries | 1 cup | 11 |
| Tangerine | 1 (3 oz) | 9 |
| Watermelon | 1 cup | 12 |
| NUTS & SEEDS | AMOUNT | CARBS (grams) |
| Almonds | 1 oz | 6 |
| Brazil nuts | 1 oz | 4 |
| Cashews | 1 oz | 9 |
| Coconut, raw | 1 oz | 4 |
| Macadamia nuts | 1 oz | 4 |
| Peanuts | 1 oz | 6 |
| Pecans | 1 oz | 5 |
| Pistachios | 1 oz | 7 |
| Pumpkin seeds | 1 oz | 5 |
| Sesame seeds | 1 Tbsp. | 1 |
| Sunflower | 1 oz | 5 |
| Walnuts | 1 oz | 3 |
| VEGETABLES | AMOUNT | CARBS (grams) |
| Alfalfa sprouts, raw | 1/2 cup | 1 |
| Asparagus | 1/2 cup cooked | 4 |
| Butterhead lettuce | 1 cup raw | 2 |
| Broccoli | 1/2 cup cooked | 4 |
| Brussels Sprouts | 1/2 cup cooked | 7 |
| Cabbage | 1/2 cup cooked | 4 |
| Carrot | 1 (2-1/2 oz) | 7 |
| Cauliflower | 3 florets | 3 |
| Celery | 1/2 cup diced | 2 |
| Chinese Cabbage | 1/2 cup cooked | 2 |
| Chili Peppers | 1 Tbsp. | 1 |
| Corn (sweet) | 1 ear | 19 |
| Cucumber | 5 oz raw | 4 |
| Edamame, fresh soybeans | 1/2 cup raw | 14 |
| Edamame | 1/4 cup cooked | 10 |
| Eggplant | 1/2 cup cooked | 3 |
| Garlic | 1 clove | 1 |
| Ginger Root | 1 Tbsp. raw | 1 |
| Green Bell Peppers | 1/2 cup raw | 3 |
| Iceberg Lettuce | 1-1/2 cups raw | 3 |
| Mushrooms | 1/2 cup cooked | 4 |
| Okra | 1/2 cup cooked | 6 |
| Onions | 1/2 cup cooked | 7 |
| Radishes | 1/2 cup raw | 2 |
| Red Bell Peppers | 1/2 cup raw | 3 |
| Red Cabbage | 1/2 cup cooked | 4 |
| Romaine lettuce | 1-1/2 cups raw | 2 |
| Scallions | 1/2 cup raw | 4 |
| Spinach | 1/2 cup cooked | 3 |
| Swiss Chard | 1/2 cup cooked | 4 |
| Zucchini | 1/2 cup cooked | 4 |
| WHOLE GRAINS | AMOUNT | CARBS (grams) |
| Bread, whole wheat | 1 slice | 14 |
| Bread, multi grain | 1 slice | 17 |
| Oatmeal, cooked | 1 cup | 25 |
| Pancake, buckwheat mix | 1/3 cup (3 cakes) | 33 |
| Pancake, whole grain mix | 1/3 cup (3 cakes) | 28 |
| Pasta, whole wheat | 1 cup cooked | 37 |
| Popcorn, popped | 3-1/2 cups | 19 |
| Rice, basmati brown | 1/4 cup dry | 31 |
| Rice, brown | 1/4 cup dry | 33 |
| Rice, brown | 1/2 cup cooked | 22 |
| Rice, wild | 1/2 cup cooked | 18 |
| Rye bread | 1 slice | 15 |
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