Women’s and Children’s Hospital

This fact sheet provides you with information on basic carbohydrate counting in grams.

Learning to count carbohydrates in the foods you eat is important for good blood sugar control. It also allows more flexibility in eating patterns. It is important to learn to count carbohydrates well as soon as possible.

This hand out gives you basic carbohydrate amounts in common foods. Use the carbohydrate values next to the pictures e.g. (15g) to mix and match what you eat based on the amount of carbohydrate advised by your dietitian. You can also use the package label or carbohydrate counting books to work out the amount of carbohydrate in foods. Your dietitian will teach you how.

Remember to include foods which do not contain carbohydrate in your meals and snacks for a healthy balanced diet. These foods include carbohydrate-free vegetables, lean protein and healthy oils.

Basic carbohydrate values of some common foods

Breads and Cereals

1 slice of bread (15g)

1 slice raisin toast/bread (15-20g)

1 English muffin (25-30g)

1 Pita bread (30g)

1 crumpet (20g)

1 Lavish/mountain wrap (15g)

100g Naan (45g)

2 Pappadum (10g)

¾ – 1 cup flake cereal (25g)

2 breakfast biscuits (20g)

¼ cup rolled oats (uncooked) (15g)

Counting carbohydrates

 

   

 

   

Counting carbohydrates

Starchy vegetables (raw)

potato/sweet potato 100g (small) (15g) 150g (med) (20g) 200g (large) (30g)

Mashed Potato 1/2 cup cooked (15g)

corn 100g(med cob) (15g) ½ cup kernels (10g)

100g pumpkin (5g)

100g (small) carrot (5g)

Pasta and grains (cooked)

spaghetti ½ cup (20g) 1cup (45g)

basmati rice ½ cup (20g) 1 cup (35g)

white/brown rice1/2 cup (25g) 1 cup (50g)

noodles 1 packet (45g)

1 taco shell (5g)

Legumes and nuts

½ cup beans (15g) (cooked/canned)

½ cup lentils (10g) (cooked/canned)

½ cup chickpeas (13g) (cooked/canned)

20 raw cashews (5g)

Dairy

200g tub yoghurt plain or diet (10g) 200g tub regular yoghurt (20-25g)

1 cup milk/soy milk (15g)

½ cup custard (20g)

1 small scoop diet/no added sugar ice cream (5g) 1 small scoop regular icecream (15g)

 

Fruit

apple 100g small (10g) 150g medium (15g) 200g large (20g)

banana (including skin) 130g small (15g) 170g medium (20g) 210g large (25g)

190g (med) orange (10g)

80g (small) mandarin (5g)

120g (med) peach or nectarine (10g)

2 medium apricots (5g)

small bunch 20 grapes (20g)

2 (med) kiwi fruit (15g)

1 cup diced melon (10g) 1 punnet strawberries (10g)

200ml glass juice (15g-20g)

5 dried apricots (15g)

Other miscellaneous foods

¼ jar tomato pasta sauce (15g)

1 tsp jam/honey (10g)

Counting carbohydrates

 

 

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Counting carbohydrates

For more information

Women’s and Children’s Health Network Nutrition Department 72 King William Road North Adelaide SA 5006 Telephone: (08) 8161 7233© Department for Health and Ageing, Government of South Australia. All rights reserved.Last updated May 2017. (Digital Media 6010)

Meal and snack ideas (carbohydrate foods)

Remember to make your meal balanced by including some lean protein and carbohydrate-free vegetables.

Breakfast ( g carbohydrates)

Morning tea ( g carbohydrates)

Lunch ( g carbohydrates)

Afternoon tea ( g carbohydrates)

Dinner ( g carbohydrates)

Supper ( g carbohydrates)

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