Carbohydrate Food Groups
1 Serving = 15g of Carbohydrate
Starches and Grains
Milk (1 serving = 12g carb)
1 slice bread
½ hamburger bun
¾ cup unsweetened, cold Cereal
1/3 cup cooked pasta and rice
½ cup cooked beans, peas, and corn
½ cup mashed potatoes
3oz potato
1 cup (8oz) white milk: whole, reduced fat, 1%, and skim
6oz. low-fat or fat-free yogurt
Fruits
Sweets and Desserts
1 small fresh fruit (~4oz)
½ cup canned fruit
½ cup (4oz) most unsweetened juices (apple, orange)
1/3 cup (3oz) grape, cranberry, and fruit blend juices
2tbsp dried fruits
15-17 grapes
1 cup cubed melon
1tbsp regular jelly, jam, syrup
1 tbsp sugar and honey
½ cup vanilla ice cream
2 chocolate chip cookies (2¼-inches across)
2-inch square unfrosted cake
2-inch frosted cake = 30g carb
Also be sure to check the labels and count carbohydrates for the following:
Catsup (Ketchup)
Barbeque Sauce
Nut-butters (peanut butter)
Honey Mustard
Sweet and Sour Sauce
Jarred Pasta and Pizza Sauce
Reduced Fat Salad Dressings
Free Foods
Contain 5 grams of carbohydrate or less per serving
Non-starchy Vegetables
Meats and Meat Substitutes
Lettuce
Tomatoes
Green Beans
Cucumbers
Spinach
Carrots
Onions
Broccoli
Cauliflower
Poultry (chicken and turkey)
Beef
Fish, Shellfish
Pork
Hot dogs
Beef Jerky
Sausage
Eggs, and egg substitute
Cheeses
Fats
Seasonings and Condiments
Butter, margarine
Oils- Canola, Olive, Peanut, Vegetable
Avocado
Olives
Nuts and Seeds
Cream
Lard
Shortening
Spices and Herbs
Garlic
Flavoring extracts
Soy Sauce
Taco Sauce
Vinegar
Mustard
Lemon Juice
Horseradish
Mayonnaise
Regular Salad Dressing
*Remember to count carbohydrates in the breading of foods such as chicken nuggets, chicken fried steak, and onion rings
**Most foods labeled “Sugar Free” or “No Sugar Added” still contains carbohydrates and are not free foods.
fact label to check the carbohydrate content of the food.
Read the nutrition
Reviewed 6/2012