Examples of one carbohydrate choice

Breads, cereals, grains, starchy vegetables, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

  Bagel (most bagel shops)

  1 large

  60 to 75

  4 to 5

  Bagel

  1 mini

  15

  1

  Beans: baked, black, garbanzo, kidney

  1/2 cup

  30

  2

  Bread: reduced-calorie

  2 slices

  15

  1

  Bread: sticks (soft), 6 to 7 inches

  1 stick

  30

  2

  Bread: pumpernickel, rye, white, whole wheat

  1 slice

  15

  1

  Cereal: cooked and unsweetened

  1/2 cup

  15

  1

  Cereal: dry

  1/2 to 1 1/3 cup

  20 to 45

  1 to 3

  Coleslaw

  1/2 cup

  15

  1

  Corn

  1/2 cup

  15

  1

  Corn on the cob: 5 to 6 inches

  1

  15 to 20

  1

  Cornbread

  2-inch square

  23 to 34

  1 1/2 to 2

  Couscous: cooked

  1/2 cup

  15 to 20

  1

  Dinner roll

  1

  15

  1

  Doughnut: cake

  1

  25

  1 1/2

  Doughnut: glazed

  1

  35

  2

  Doughnut holes

  2

  15

  1

  English muffin

  one-half

  15

  1

  Graham crackers

  3 squares

  15

  1

  Green peas

  1/2 cup

  15

  1

  Hash browns

  1/2 cup

16 to 20

  1

  Hoagie roll

  1

  75

  5

  Hot dog or hamburger bun

  one-half

  15

  1

  Lentils

  1/2 cup

  20

  1

  Muffin: extra large

  1

  50 to 75

  4 to 5

  Muffin: medium

  1

  24

  1 1/2

  Pancake: 4 inches

  1

  15

  1

  Pasta: cooked (macaroni, noodles, spaghetti)

  1/3 cup

  15

  1

  Pita: 6 inches

  1

  30

  2

  Potato salad

  1/2 cup

  15

  1

  Potatoes: baked

  1 medium to large

  45 to 60

  3 to 4

  Potatoes: french fries (frozen)

  10 to 15

  15

  1

  Potatoes: mashed

  1/2 cup

  15

  1

  Rice: brown, cooked

  1/3 cup

  15

  1

  Rice: wild, cooked

  1/2 cup

  15

  1

  Rice: white, cooked

  1/3 cup

  15

  1

  Ritz® crackers

  6 to 7

  15

  1

  Saltine crackers

  6

  15

  1

  Squash: acorn

  1/4 medium (1 cup)

  15

  1

  Squash: butternut

  1/4 medium (1 cup)

  30

  2

  Stuffing

  1/2 cup

  10 to 15

  1

  Taco: corn shell, 6 inches

  2

  15

  1

  Tater tots

  5

  15

  1

  Tortilla: flour, 6 inches

  1

  15

  1

  Waffle: frozen

  1

  15

  1

  Wheat thins®

  12

  15

  1

  Yam (sweet potato)

  1/2 cup

  15

  1

Fruit, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

Apple: small

1

15

1

Banana: large

1

30

2

Berries: blackberries, blueberries, raspberries, strawberries

1 cup whole

15

1

Canned fruit: in juice

1/2 cup

15

1

Cherries

15

15

1

Clementines

2

15

1

Grapefruit: medium

1/2

15

1

Grapes

15

15

1

Kiwi: large

1

15

1

Mango

1/2 cup

15

1

Melon

1 cup cubes

15

1

Nectarine: medium

1

15

1

Orange: medium

1

15

1

Peach: medium

1

15

1

Pear: small

1

15

1

Pineapple

1 cup

20

1

Plums: small

2

15

1

Raisins

2 tablespoons

15

1

Fruit and vegetable juice, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

Apple, grapefruit, orange or pineapple

1/2 cup

15

1

Cranberry juice cocktail, grape, prune

1/3 cup

15

1

Fruit juice blends (100 percent juice)

1/3 cup

15

1

Fruit juice: reduced calorie

1 cup

10 to 15

1

Tomato juice

1 cup

10

1

Milk and yogurt, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

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

1 cup

15

1

Milk: chocolate

1 cup

30

2

Milk: soy (plain or flavored)

1/2 to 1 cup

15

1

Yogurt: plain or artificially sweetened

3/4 cup

15

1

Yogurt: sweetened with fruit

3/4 cup

30

2

Snacks and sweets, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

  Angel food cake: unfrosted, 1-inch slice

  1

  15

  1

  Brownie: unfrosted, 2-inch by 2-inch

  1

  15

  1

  Cake: unfrosted, 2-inch by 2-inch

  1

  15

  1

  Cheesecake

  1/12 of 9-inch

  35 to 45

  2 1/2 to 3

  Chips: potato or tortilla (regular)

  10 to 15

  15 to 20

  1

  Cookie: 3-inch

  1

  10 to 15

  1

  Cupcake: frosted, small

  1

  30

  2

  Frozen yogurt

  1/2 cup

  25

  1 1/2

  Gelatin: regular

  1/2 cup

  15

  1

  Honey: regular

  1 tablespoon

  15

  1

  Ice cream cone: cake, sugar, wafer

  1

  3 to 9

  0 to 1/2

  Ice cream: light, low-fat, regular

  1/2 cup

  15

  1

  Jam and jelly: regular

  1 tablespoon

  15

  1

  Pie: single crust

  1/8 of 9-inch

  25 to 45

  1 1/2 to 3

  Pie: double crust

  1/8 of 9-inch

  45

  3

  Popcorn

  3 cups

  15

  1

  Pretzels: mini twists

  20

  25

  1 1/2

  Pudding: regular

  1/2 cup

  30

  2

  Pudding: sugar-free

  1/2 cup

  15

  1

  Sherbet, sorbet, gelato

  1/2 cup

  30

  2

  Sugar: brown packed or white

  1 tablespoon

  15

  1

  Syrup: light

  1/4 cup

  25

  1 1/2

  Syrup: regular

  1/4 cup

  52 to 60

3 1/2 to 4

  Syrup: sugar-free

  1/4 cup

  15

  1

Convenience and combination foods, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

Casserole (hot dish)

1/2 cup

15

1

Chili

1 cup

30

2

Pasta or potato salad

1/2 cup

15 to 25

1 to 1 1/2

Soup: broth type

1 cup

15

1

Soup: cream type

1 cup

15 to 30

1 to 2

Sub sandwich

6-inch

45

3

Convenience and combination foods: Ethnic, examples of one carbohydrate choice (15 grams) or closest to
Food Serving Size Carbohydrate Grams Carbohydrate Choice

Asian

Chinese egg noodles

1/3 cup

15

1

Chow mein

1 cup

15 to 20

1

Chow mein noodles

1/2 cup

15

1

Egg roll: 5-inch

1

23

1 1/2

Fried rice

1/3 cup

15

1

Lo mein (meat, noodles, vegetables)

1 cup

30 to 50

2 to 3

Stir fry (meat, no rice)

1 cup

10

1

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

1 cup

45

3

Sweet and sour sauce

1 tablespoon

15

1

Italian

Lasagna

4-inch by 4-inch

45 to 60

3 to 4

Pizza: thick crust

1/8 large

30 to 45

2 to 3

Pizza: thin crust

1/8 large

25 to 35

1 1/2 to 2

Ravioli (no sauce)

9 to 11

45 to 60

3 to 4

Tomato sauce

1/2 cup

15

1

Mexican

Burrito: 6- to 8-inch

1

45 to 60

3 to 4

Enchilada: 8-inch

1

50

3

Fajita: 6- to 8-inch

1

20

1

Quesadilla: 8- to 10-inches

1

30 to 40

2 to 3

Refried beans

1/2 cup

20

1

Source: Allina Health's Patient Education Department, Basic Skills for Living with Diabetes, sixth edition
First Published: 11/27/2006
Last Reviewed: 01/09/2015