Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Bagel (most bagel shops)

1 large

Bagel

1 mini

Baked beans

1/2 cup

Black beans: cooked

1/2 cup

Bread: reduced-calorie

2 slices

Bread: sticks (soft), 6 to 7 inches

1 stick

Bread: pumpernickel, rye, white, whole wheat

1 slice

Cereal: cooked and unsweetened

1/2 cup

Cereal: dry

1/2 to 1 1/3 cup

Coleslaw

1/2 cup

Corn

1/2 cup

Corn on the cob: 5 to 6 inches

1

Cornbread

2-inch square

Couscous: cooked

1/2 cup

Dinner roll

1

Doughnut: cake

1

Doughnut: glazed

1

Doughnut holes

2

English muffin

one-half

Garbanzo beans

1/2 cup

Graham crackers

3 squares

Green peas

1/2 cup

Hash browns

1/2 cup

Hoagie roll

1

Hot dog or hamburger bun

one-half

Kidney beans

1/2 cup

Lentils

1/2 cup

Muffin: extra large

1

Muffin: medium

1

Pancake: 4 inches

1

Pasta: cooked (macaroni, noodles, spaghetti)

1/3 cup

Pita: 6 inches

1

Potato salad

1/2 cup

Potatoes: baked

1 medium to large

Potatoes: french fries (frozen)

10 to 15

Potatoes: mashed

1/2 cup

Rice: brown, cooked

1/3 cup

Rice: wild, cooked

1/2 cup

Rice: white, cooked

1/3 cup

Ritz crackers

6 to 7

Saltine crackers

6

Squash: acorn

1/4 medium (1 cup)

Squash: butternut

1/4 medium (1 cup)

Stuffing

1/2 cup

Taco: corn shell, 6 inches

2

Tater tots

5

Tortilla: flour, 6 inches

1

Waffle: frozen

1

Wheat thins

12

Yam (sweet potato)

1/2 cup

Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Apple: small

1

Banana: large

1

Berries: blackberries, blueberries, raspberries, strawberries

1 cup whole

Canned fruit: in juice

1/2 cup

Cherries

15

Clementines

2

Grapefruit: medium

1/2

Grapes

15

Kiwi: large

1

Mango

1/2 cup

Melon

1 cup cubes

Nectarine: medium

1

Orange: medium

1

Peach: medium

1

Pear: small

1

Pineapple

1 cup

Plums: small

2

Raisins

2 tablespoons

Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Apple, grapefruit, orange or pineapple

1/2 cup

Cranberry juice cocktail, grape, prune

1/3 cup

Fruit juice blends (100 percent juice)

1/3 cup

Fruit juice: reduced calorie

1 cup

Tomato juice

1 cup

Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Milk: buttermilk, skim, whole, 1 percent, 2 percent

1 cup

Milk: chocolate

1 cup

Milk: soy (plain or flavored)

1/2 to 1 cup

Yogurt: plain or artifically sweetened

3/4 cup

Yogurt: sweetened with fruit

3/4 cup

Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Angel food cake: unfrosted, 1-inch slice

1

Brownie: unfrosted, 2-inch by 2-inch

1

Cake: unfrosted, 2-inch by 2-inch

1

Cheesecake

1/12 of 9-inch

Chips: potato or tortilla (regular)

10 to 15

Cookie: 3-inch

1

Cupcake: frosted, small

1

Frozen yogurt

1/2 cup

Gelatin: regular

1/2 cup

Honey: regular

1 tablespoon

Ice cream cone: cake, sugar, wafer

1

Ice cream: light, low-fat, regular

1/2 cup

Jam and jelly: regular

1 tablespoon

Pie: single crust

1/8 of 9-inch

Pie: double crust

1/8 of 9-inch

Popcorn

3 cups

Pretzels: mini twists

20

Pudding: regular

1/2 cup

Pudding: sugar-free

1/2 cup

Sherbet, sorbet, gelato

1/2 cup

Sugar: brown packed or white

1 tablespoon

Syrup: light

1/4 cup

Syrup: regular

1/4 cup

Syrup: sugar-free

1/4 cup

Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Casserole (hot dish)

1/2 cup

Chili

1 cup

Pasta or potato salad

1/2 cup

Soup: broth type

1 cup

Soup: cream type

1 cup

Sub sandwich

6-inch

Food

Serving Size

Carbohydrate Grams

Carbohydrate Choice

Chinese egg noodles

1/3 cup

Chow mein

1 cup

Chow mein noodles

1/2 cup

Egg roll: 5-inch

1

Fried rice

1/3 cup

Lo mein (meat, noodles, vegetables)

1 cup

Stir fry (meat, no rice)

1 cup

Sweet and sour: chicken or pork (no noodles, no rice)

1 cup

Sweet and sour sauce

1 tablespoon

Lasagna

4-inch by 4-inch

Pizza: thick crust

1/8 large

Pizza: thin crust

1/8 large

Ravioli (no sauce)

9 to 11

Tomato sauce

1/2 cup

Burrito: 6- to 8-inch

1

Enchilada: 8-inch

1

Fajita: 6- to 8-inch

1

Quesadilla: 8- to 10-inches

1

Refried beans

1/2 cup