Carbohydrate Countdown
Watching your carb intake? Check this chart for information about carbohydrate content for some common foods. The U.S. Department of Agriculture (USDA) recommends people get 45 to 65 percent of their daily calories from carbs: about 300 grams of carbohydrates, including 25 grams of fiber, as part of a 2,000-calorie-per-day diet.
| Type of Food | Total Carbs (g)* | Fiber (g) | Sugars (g) |
Fruits | |||
| 1 Medium Apple | 25 | 4 | 19 |
| 1 Large Orange | 22 | 4 | 17 |
| 1 Cup Grapes | 16 | 1 | 15 |
| Strawberries | 12 | 3 | 7 |
| Blueberries | 22 | 4 | 15 |
Vegetables | |||
| 1 Medium Carrot | 6 | 2 | 3 |
| 1 c. Broccoli | 6 | 2 | 2 |
| 1 c. Spinach | 1 | 1 | 0 |
| 1 Medium Potato | 37 | 4 | 2 |
| 1 Medium Sweet Potato | 24 | 4 | 7 |
Grains (Cooked) | |||
| 1 c. White Rice | 45 | 1 | 0 |
| 1 c. Brown Rice | 45 | 3.5 | 1 |
| 1 c. Barley | 44 | 6 | 0 |
| 1 c. Quinoa | 39 | 5 | 1 |
| 1 c. Oatmeal | 28 | 4 | 1 |
| 1 Cob Corn | 14 | 2 | 2 |
Legumes | |||
| 1 c. Lentils | 39 | 16 | 4 |
| 1 c. Kidney Beans | 40 | 11 | 1 |
| 1 c. Chickpeas | 45 | 13 | 8 |
Dairy | |||
| 1 c. Skim Milk | 12 | 0 | 12 |
| Nonfat Yogurt (6 oz.) | 12 | 0 | 12 |
| Cheddar Cheese (4oz.) | 1 | 0 | 1 |
| Part-skim Mozzarella (4 oz.) | 3 | 0 | 1 |
| 1 c. Nonfat Cottage Cheese | 10 | 0 | 3 |
Processed Foods | |||
| Wonderbread White Bread (2 slices) | 26 | 0 | 4 |
| Wonderbread Soft Whole Wheat Bread (2 slices) | 20 | 3 | 3 |
| Barilla Spaghetti (2 oz.) | 42 | 2 | 1 |
| Barilla Whole Wheat Spaghetti (2 oz.) | 41 | 6 | 2 |
*Total Carbs includes carbohydrates from sugars, starches, and fiber. The amount of carbohydrates from starches is the total carbs minus those in the sugars and fiber.
Source: USDA National Nutrient Database for Standard Reference
Aug 14, 2009
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