: All serving sizes are equal to 1 ounce. Generally one slice of bread equals approximately 1 ounce.
Otherwise in general a cupped palm equals about 1 ounce of food. Also, this list is estimated to give you an
idea of which foods are highest in carbohydrates. Check the food labels to see exact carbohydrate amounts.
Pita Pocket – 16 grams
Pumpernickel Toast – 15 grams
Raisin Bread toasted – 18 grams
Croutons – 20 grams
Rye Toast – 15 grams
Animal Crackers – 22 grams
Whole Wheat Crackers – 17 grams
Tortilla – 15 grams
Oatmeal – 21 grams
Pancakes – 8 grams
Bagel – 14 grams
All Bran – 23 grams
Buc Wheats – 60 grams
Grape Nuts – 23 grams
Honey Nut Cheerios – 23
Life – 20 grams
Rice Chex – 25 grams
Raisin Bran – 21 grams
Rice Krispies – 24 grams
Shredded Wheat – 23 grams
Malt Powder – 25 grams
Ovaltine Powder 23 grams
Yogurt (low fat) – 9 grams
Apple Juice – 11 grams
Bananas – 7 grams
Cherries – 7 grams
Dates – 20 grams
Dried Figs – 19 grams
Mango – 5 grams
Grape Juice Concentrate – 13 grams
Dried Fruit – 18 grams
Orange Juice – 11 grams
Peaches – 7 grams
Dried Peaches – 17 grams
Raisins – 17 grams
Raspberries – 7 grams
Black Beans – 7 grams
Red Kidney Beans – 17 grams
Lentils – 16 grams
Baked Potato + Skin – 7 grams
Sweet Potato – 7 grams
Sunflower Seeds – 5 grams
Squash – 22 grams
Corn – 21 grams
Carrot – 3 grams
Green Peas – 4 grams
Peas – 4 grams
Kale – 3 grams
Cooked Spaghetti – 7 grams
Spinach Noodles – 20 grams
Cheese Pizza – 9 grams
Plain Air Popped Popcorn – 21 grams
Cooked Brown Rice – 7 grams
BLT – 7 grams
Chicken Salad – 8 grams
Peanut Butter & Jelly Sandwich – 12 grams
Tuna sandwich – 8 grams
Turkey Sandwich – 7 grams
Barley – 21 grams
Dark Fruitcake – 16.5
Fig Bars – 21 grams
Dark Chocolate – 16 grams
Chocolate Covered Raisins – 21 grams
Honey – 23 grams
The carbohydrate values in grams are listed below each of the foods.
1 cup orange juice
= 24 grams
2-3oz. Hamburger
with bun = 49
grams
1 apple = 25
grams
1 cup Spaghetti
with meat sauce =
37 grams
1 cup Raisin Bran = 1 cup apple juice = 2 oatmeal raisin
1 baked potato
168 grams
28 grams
cookies = 20 grams with sour cream =
37 grams
½ cup milk = 6
grams
1 orange = 11
grams
1 cup vegetables =
24 grams
1T butter = 0
grams
1T mayonnaise = 0
grams
2 bread sticks = 62
grams
1 banana = 27
grams
1 piece Banana
Bread = 32 grams
Iced tea = 1 gram
1 cup of chocolate
milk = 26 grams