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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |