Carbohydrate Content Of Common Foods

Carbs that are composed of one or two sugar molecules are categorized as simple carbs and their chemical bonds are easy to break down to release energy. The molecules within the monosaccharide and disaccharide classification fall under this realm. Carbs with three or more molecules are grouped as polysaccharides and they’re larger in size and have more complicated structures than their simple counterparts. As a result, carbs in this category take longer to break down, if at all. These types of carbs are starches and fiber.

Foods with simple carbs generally offer little nutrition and can be found in items like donuts, cake, candy, cookies, potato chips, ice cream, white bread, breakfast cereal, and instant oats, as well as soda, fruit juice, and sweeteners like table sugar, high fructose corn syrup, honey, and agave. Simple sugars also occur naturally in fruits and vegetables in their flesh, pulp, and juice but their skin and seeds contain complex carbs, as does the pulp in high concentrations. Whole grains, legumes, and dairy round out the other sources of complex carbs.

In the accompanying tables are some of the healthiest carb sources to choose from.

FRUITS

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	SERVING	CARBS (g)
Apples	1 med	25
Apricots	1 cup	18
Bananas	1 med	27
Blueberries	1 cup	21
Breadfruit	1 small	26
Cantaloupe	1 cup	10
Cherries	1 cup	19
Cranberries	½ cup	4
Dates	1 cup	110
Figs	1 cup	73
Grapefruit	½ med	13
Grapes	1 cup	16
Honeydew	1 cup	16
Jackfruit	1 cup	38
Kiwi	1 cup	26
Lemons	1 small	5
Limes	1 small	7
Lychee	1 cup	31
Mango	1 cup	26
Oranges	1 small	11
Passion Fruit	1 cup	55
Peaches	1 med	14
Pears	1 med	27
Pineapple	1 cup	20
Plums	1 med	8
Pomegranate	1 cup	33
Raisins	¼ cup	31
Raspberries	1 cup	15
Strawberries	1 cup	12
Watermelon	1 cup	12

VEGETABLES

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	SERVING	CARBS (g)
Asparagus	1 cup	5
Beetroots	1 cup	13
Broccoli	1 cup	6
Brussels Sprouts	1 cup	12
Carrots	1 cup	12
Cauliflower	1 cup	5
Celery	1 cup	3
Corn	1 cup	123
Cucumber	1 cup	4
Green Beans	1 cup	8
Jicama	1 cup	11
Kale	1 cup	6
Leeks	1 cup	13
Lettuce	1 cup	1
Mushrooms	1 cup	4
Onions	1 cup	15
Parsnips	1 cup	24
Peppers	1 cup	7
Potatoes, Russet	1 cup	14
Potatoes, Sweet	1 cup	27
Pumpkin	1 cup	8
Radish	1 cup	4
Rutabaga	1 cup	12
Spinach	1 cup	1
Squash, Acorn	1 cup	15
Squash, Butternut	1 cup	16
Squash, Spaghetti	1 cup	7
Taro	1 cup	28
Tomato Sauce	1 cup	21
Tomatoes	1 cup	7
Turnips	1 cup	8
Yams	1 cup	42
Zucchini	1 cup	4

GRAINS

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	SERVING	CARBS (g)
Amaranth	1 cup	46
Barley	1 cup	135
Bread, Sourdough	1 slice	13
Bread, Sprouted	1 slice	12
Bread, Whole Wheat	1 slice	12
Bulgur	1 cup	106
Cornmeal	1 cup	125
Couscous	1 cup	36
Farro	1 cup	68
Kamut	1 cup	52
Millet	1 cup	146
Oats	1 cup	54
Pasta, Whole Wheat	1 cup	37
Quinoa	1 cup	39
Rice Bran	1 cup	59
Rice, Brown	1 cup	45
Rye	1 cup	128
Sorghum	1 cup	143
Spelt	1 cup	122
Teff	1 cup	50
Triticale	1 cup	138
Wheat	1 cup	137
Wheat Bran	1 cup	37

LEGUMES

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	SERVING	CARBS (g)
Beans, Black	1 cup	116
Beans, Kidney	1 cup	110
Beans, Lima	1 cup	40
Beans, Navy	1 cup	14
Beans, Pinto	1 cup	121
Chickpeas	1 cup	121
Green Peas	1 cup	21
Lentils	1 cup	40

DAIRY

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	SERVING	CARBS (g)
Buttermilk	1 cup	12
Buttermilk, Low Fat	1 cup	12
Cheese, American	1 cup	2
Cheese, Cheddar	1 cup	2
Cheese, Gjetost	⅛ cup	12
Cheese, Mozzarella	1 cup	2
Cheese, Parmesan	1 cup	4
Cottage Cheese, 2%	1 cup	5
Heavy Cream	1 cup	7
Hot Cocoa	1 cup	27
Milk, 1%	1 cup	12
Milk, 2%	1 cup	12
Milk, Chocolate	1 cup	26
Milk, Dehydrated	¼ cup	12
Milk, Skim	1 cup	12
Milk, Whole	1 cup	12
Ricotta Cheese	½ cup	9
Yogurt, Full Fat	1 cup	11
Yogurt, Greek	1 cup	11
Yogurt, Low Fat	1 cup	17
Yogurt, Nonfat	1 cup	19

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

Carbohydrate Content Of Common Foods

FRUITS

VEGETABLES

GRAINS

LEGUMES

DAIRY

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