arbohydrates
© DAFNE Project
University Hospitals of Leicester
NHS Trust
Carbohydrate
PORTION LIST
Carbohydrate Portion List
Introduction
This list is a guide to help you work out how much carbohydrate is in the foods you like to
eat. The information in this book is based on average servings, so sometimes you may
need to weigh foods to check if your servings are similar. Remember it is not only the food
you eat at mealtimes that contains carbohydrate, some snack foods also contain
carbohydrate.
10g Carbohydrate = 1 Carbohydrate Portion (CP)
1 cup as described in this list refers to a standard metric 200 ml cup
My portion is different to the one listed?
This list gives you the carbohydrate portions of foods eaten within a certain portion.
You may choose to have more or less than the portion given in the example. Therefore you may
need to work out how many CPs are in your portion by using the steps below.
How many CP’s are in a bowl of pasta?
Step 1: Find the reference for the food you are eating
e.g. 100g cooked pasta = 3 CPs
Step 2: Weigh your portion
Remember to use the reference for which you are weighing the food in e.g. weighing
cooked pasta, use the cooked pasta reference. e.g. bowl of pasta = 210g
Step 2: Divide the CPs by the portion in the reference, and then multiply by the portion you are
going to eat e.g. 3 ÷100 x 210 = 6.5 CPs
Food Labels
The carbohydrate portions in this book are based on average contents from a number of
different brands. You may wish to be more specific with your carbohydrate portions by
looking at the nutritional labels on your food packaging.
Amounts are given in ‘per 100g’ or ‘per serving/portion’.
If you prefer to use ‘per 100g’ you need to know the weight of the portion you are eating
and work out using the steps above.
If you prefer to use ‘per portion’ you will need to check that your portion size matches
that of the manufacturer. If not use the steps above.
When calculating the carbohydrate content of the food you are eating you need to look at
the total carbohydrate value given (not of which sugars).
© DAFNE Project
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Food Group
Page
Cereals
4
Bread
4
Potatoes
5
Pasta / Rice
5
Pies / Pastries / Pizza
6
Main Meal Accompaniments
6
Soups & Sauces
7
Biscuits / Crackers / Savory Snacks
7
Cakes
Puddings
8
Ice Cream
Fruit
9
Home baking
9
Milk and Dairy
10
Preserves
10
Sweets
10
Drinks
10
Hypo Treatment
11
Takeaways
11
Common Indo-Asian Foods
11
Alcohol
12
© DAFNE Project
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9
3
Food Group: Cereals
Carbohydrate Portions
All-Bran (40g)
2
Branflakes (30g)
2
Cheerios (30g)
2
Cornflakes (30g)
2½
County crisp (45g)
3
Crunchy nut cornflakes (30g)
2½
Frosties (30g)
2½
Frosted Shreddies (40g)
3
Sugar Puffs (30g)
2½
Fruit and fiber (40g)
3
Muesli (original recipe) (45g)
3½
Muesli (no added sugar) (45g)
3
Porridge oats (40g)
2½
Porridge with milk (average serving, 200g)
4
Sachet of porridge, golden syrup flavor (36g)
3
with milk
Rice Krispies (30g)
2½
Shreddies (40g)
3
Special K (30g)
2½
Shredded wheat (x2)
3
Weetabix (x2)
2½
Do not forget to add the carbohydrate for your milk – see page 10
Food Group: Bread
Carbohydrate Portions
Sliced bread (1 thin)
Sliced bread (1 medium)
Sliced bread (1 thick)
Bread (100g)
Bread roll large (118g)
French stick (2” slice)
Finger roll (40g)
Tortilla wrap (9½”)
Chapatti (50g)
Naan bread (130g)
Pitta bread (1)
Bagel (70g)
Crumpet (1)
English muffin (bread based)
Ciabatta (2” piece)
Croissant (1)
Currant bread (1 slice)
Breadstick (2)
Rye bread (1 slice)
1
1½
2
4½
5½
2
2
3
2
6
3
4½
2
3
2
2
1½
1
1
4
5
Food Group: Potatoes
Carbohydrate Portions
The values of jacket potatoes are only a guide. The weight of a jacket potato
varies widely depending on how it is cooked e.g. microwaved or baked in the
oven etc. Jacket potatoes lose water when they are cooked and so after
cooking they will weigh less.
Raw potato (per 100g)
1½
Jacket / baked (cooked with skin)
Small (100g)
2
Medium (180g)
4
Large (330g)
7½
Roast potato (40g, 1 small)
1
Roast potato (100g)
2½
Boiled potato (100g)
1½
Boiled potato (60g, 1 egg size)
1
Fries (25g, 10 thin cut)
1
Chips (100g)
3
Chips (35g, 3-4 medium cut)
1
Croquette (2, ready prepared)
1
French Fries (110g, regular from takeaway)
4½
Mashed potato (100g)
1½
Mashed potato (60g, 1 scoop or 1 tablespoon)
1
Microchips (1 box)
2½
Plantain (200g, 1 finger, boiled)
6
Potato waffle (1, frozen)
1½
Potato wedges (30g, 2 large)
1
Potato Smiles (2, frozen)
1
Yam, raw (100g)
3½
Food Group: Pasta / Rice/ whole foods
Carbohydrate
Portions
You will notice that there are values for both cooked and dried weights of these
foods. This is because they take on water when cooked so will weigh more,
but the carbohydrate content will not change.
You can calculate the carbohydrate portions using whichever method you
prefer.
Pasta, cooked (30g, 1 tablespoon)
1
Pasta, cooked (100g)
3
Pasta, uncooked (100g)
7½
Spaghetti, tinned in tomato sauce (200g, small
2½
tin)
Rice cooked (30g, 1 tablespoon)
1
Rice cooked (100g)
3
Rice uncooked (100g)
8
Lasagne sheet (1, uncooked)
1½
Lasagne / Cannelloni – ready made (1,
4½
individual portion, 400g)
Ravioli, tinned in tomato sauce (200g, small
tin)
Macaroni cheese (200g, small tin)
Tortellini filled fresh (150g, ½ packet)
Fresh egg noodles (150g)
Noodles uncooked (100g, 1 serving)
Pot noodle (per pot)
Quinoa cooked (100g)
Quinoa uncooked (100g)
Cous cous cooked (100g)
Cous cous uncooked (100g)
Bulgur Wheat cooked (100g)
Bulgur Wheat uncooked (100g)
Food Group: Pies/Pastries/Pizza
Cornish Pasty (150g)
Chicken kiev (1)
Fish fingers (3)
12” pizza (560g, large thin crust)
12” pizza (700g, large deep pan)
9” pizza (260g, medium thin crust)
9” pizza (410g, medium deep pan)
7” pizza (120g, small thin crust)
7” pizza (230g, small deep pan)
Quiche (100g, ¼)
Pork pie (75g, snack sized)
Sausage roll (2, mini/party size)
Sausage roll (approx 4”, medium)
Spring roll (70g, medium)
Fray Bentos pie (½)
Steak and kidney pie (individual)
Steak and kidney pudding (1)
Food Group: Main Meal
Accompaniments
3½
1½
1/2
1
17
22½
6½
13
3
7½
2
2
1
1½
2
3½
4
3½
1
only count carbohydrate in sauce
Garlic bread (9” baguette)
Onion rings x 4 (50g)
Dumpling (1, small frozen)
Yorkshire Pudding x 2 (small)
Yorkshire Pudding (110g, giant)
8½
1½
2
1½
4
6
© DAFNE Project
2½
5½
4
7
5½
2½
6½
2½
7
1½
6
Carbohydrate Portions
Carbohydrate Portions
Baked beans (200g, 1 small tin)
-
2½
Food Group: Soups and sauces
Soup, ½ medium tin (200g)
e.g. cream of chicken / cream of mushroom,
French onion
e.g. Big Soup / cream of tomato / lentil /
vegetable / potato & leek / mulligatawny
Soup – 1 Cup-a-Soup (with croutons)
Sweet and sour sauce (100g, approx ¼ jar)
Food Group: Biscuits/Crackers/
Savoury Snacks
Bourbon (1)
Butter puffs (2)
Cereal bar i.e. Harvest / Tracker / Jordan /
Frusli (1)
Chocolate coated digestive / Hob Nob (1)
Chocolate fingers (3)
Custard cream (1)
Fig roll (1)
Flapjack (90g)
Ginger nut (2)
Iced gems (1 bag)
Kit Kat (2 fingers)
Jaffa cake (1)
Malted milk (2)
Nutrigrain (cereal bar)
Party rings (2)
Penguin
Pink wafer biscuits (2)
Rich tea (2)
Shortbread finger (1)
Snowball
Wagon Wheel
Wafer biscuit (either 2 medium or 4 small)
Cream cracker (2)
Crisps (25g, bag)
Crisp bread e.g. Ryvita (2)
Oatcakes (2)
Popcorn, savory (100g)
Ritz biscuits (8)
TUC sandwich (2)
TUC plain (3)
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© DAFNE Project
Carbohydrate Portions
1
1½
1½-2
2½
Carbohydrate Portions
1
1
1½-2
1
1
1
1
5½
1½
2
1½
1
1
2½
1
1½
1
1
1
1
2½
1
1
1½
1½
1-1½
5
1½
1½
1
Food Group: Cakes
Carbohydrate Portions
Belgian bun (110g)
Cake slice (Mr Kipling type)
Chelsea bun (85g)
Custard slice (130g)
Custard tart (100g)
Danish pastry (85g)
Eccles cake (45g)
Chocolate éclair (60g)
Christmas pudding (110g, individual)
Fruit cake (60g, individually wrapped)
Fruit pie (1, individual)
Iced fruit cake (60g, 1 thin slice)
Jam doughnut (65g)
Jam tart (1, individual)
Madeira (40g, thin slice)
Malt loaf (33g, 1 thin slice)
Mini chocolate roll (35g)
Muffin (110g, sweet)
Scone (60g)
Scotch pancake (1)
Teacake (55g, large)
Food Group: Puddings
Carbohydrate Portions
Angel delight (½ packet made up with milk)
th
Cheese cake (1/6 )
Christmas pudding (100g, individual)
Crepes (40g)
Custard (200g, ready to serve)
Full sugar jelly (120g, small pot)
th
Lemon meringue pie (1/6 )
Light mousse
Meringue nest
Milk pudding (200g, small tin)
Muller rice (1)
Potted dessert (trifle, mousse)
Sponge pudding (110g, individual)
Sponge pudding - tinned (150g / ½ tin)
th
Treacle tart (1/6 )
8
© DAFNE Project
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2
5
4½
3
3½
2½
2
6
3
3
4
3½
2
2
2
1½
5½
3
1½
3
3
2½-3
5½
1½
3
2-3
4
1
1
3
3½
2-3
6-7
7½
3½
Food Group: Ice Cream
Carbohydrate Portions
th
Arctic roll slice (1/5 roll)
Feast (bite size)
Choc ice (50g)
Cornetto (1)
Feast (1, chocolate / mint)
Fruit lolly (1)
Ice cream (50g, 1 scoop)
Mars ice cream (1, standard)
Magnum i.e. classic / white / mint / almond (1)
Solero (1)
Vienetta slice (¼)
Food Group: Fruit
Carbohydrate Portions
Apple (100g, 1 average size)
Apricots (36g or 4 semi dried)
Banana (100g, no skin)
Fruit cocktail in juice (¼ tin)
Grapes (100g)
Grapes (65g, small bunch)
Kiwi fruit (60g, no skin)
Mango (100g, no stone)
Melon (200g, weighed without skin)
Nectarine or peach (100g, fresh or tinned in
juice)
Orange, average, no skin (160g)
Pear, fresh or tinned in juice (100g)
Pineapple (40g, 1 ring)
Pineapple fresh or tinned in juice (100g)
Plums (110g, 2 without stone)
Sultanas / raisins (25g, 2 dessertspoons)
Strawberries (10 medium)
Strawberries (100g)
Food Group: Home Baking
1
2
2½
1
1½
1
½
1½
1½
1
1½
1
½
1
1
2
1
½
Carbohydrate Portions
Corn flour / custard powder (25g)
Dried fruit (25g)
Flour (100g)
Flour (25g)
Glace cherries (25g)
Oats (25g)
Semolina (25g, dried)
Sugar (5g, 1 level teaspoon)
2
2
7
2
2
1½
2
½
9
© DAFNE Project
2
1
1½
2½
2
1½
1
1½
2½
2
1
10
Food Group: Milk and Dairy
Milk, all types (1 glass 200ml / ⅓ pt)
Milk shake (ready made 500ml)
Yogurt, full fat natural/greek (150g)
Yogurt, full fat fruit (125g)
Yogurt, low fat fruit (125g)
Yogurt, low fat natural/greek (150g)
Yogurt, diet or light (125g)
Crunch corner yogurt
Food Group: Preserves
Chocolate spread (20g,1heaped teaspoon)
Honey / syrup (15g / 1 rounded teaspoon)
Jam / marmalade (15g / 1 rounded teaspoon)
Mango chutney (20g, 1 heaped teaspoon)
Food Group: Sweets
Bounty (57g, twin pack)
Chocolate bar (50g)
Crunchie (40g)
3 chocolates individually wrapped e.g. Quality
Street
Fruit Pastilles (52g, 1 packet)
Halls Soothers (1 packet)
Lockets (1 tube)
Haribo Starmix (32g, pocket pack)
M&M’s (crispy or peanut 45g)
Maltesers (standard packet)
Mars bar (51g)
Marshmallow (1)
Minstrels (standard packet)
Polo mints (1 tube)
Skittles Fruits (55g, standard bag)
Starburst (45g)
Snickers (48g)
Twix (50g, standard size)
Wispa (39g)
Food Group: Drinks
Orange juice, unsweetened (100ml)
Instant chocolate drink (1 sachet / 4 heaped
teaspoons, made with water)
Drinking chocolate (18g powder, made with milk)
Instant chocolate drink, low sugar / low fat (1
sachet/3 heaped tsp, made with water)
Carbohydrate Portions
1
5
1
1½
2
1
1
3
Carbohydrate Portions
1
1
1
1
Carbohydrate Portions
3½
3
3
2
4½
4
4
2½
2½
2½
3½
½
3
3½
5
4
2½
3
2
Carbohydrate Portions
1
2
2
½
11
Malted milk e.g. Horlicks, Ovaltine original (25g
powder, made with milk)
Food Group: Hypo Treatment
Coke (200mls)
Dextrose tablets (6)
Fruit juice (200mls)
Lemonade (300mls)
Lucozade original (120mls)
Food Group: Takeaways
Pizza (see page 6)
Chinese
Plain boiled rice (standard foil or plastic tray)
Egg fried rice (standard foil or plastic tray)
Chow mein (350g)
Indian
Rice (330g, plain boiled, 1 tray)
Rice (300g, pilau, 1 tray)
Poppadoms (1, large)
Samosa (60g, thick pastry)
Bhaji (1, large)
Chapatti (25g, small, very thin)
Chapatti (75g, large)
Large naan bread (150g)
Fish and Chips
Fish in batter (medium, 180g)
Chips (240g, large portion)
Chips (130g, 1 cone)
Burger Bar
Hamburger (1)
Whopper (1)
Big Mac (1)
Chicken nuggets (6)
Fries (small)
Fries (large)
Milk shake (small)
Milk shake (medium)
Milk shake (large)
3
Carbohydrate Portions
2
2
2
1½
2
Carbohydrate Portions
9
10
4½
9
7½
1
2
1
1½
3½
7½
2
7½
4
3
5½
4½
2
3
5½
3
7
9
Commonly eaten Indo Asian Foods (per average portion)
Paratha (125g)
Meat pilau (300g)
© DAFNE Project
5½
7½
Vegetable pilau (250g)
Chapatti (25g, small and thin)
Meat or veg samosa (175g, thick pastry x 3)
Meat or veg samosa(115g, thin pastry x 3)
Bhajia battered x 3 (145g)
Khitcherie (250g)
Kheer (200g)
2 squares burfi (100g)
2 pieces jellabi (70g)
Ganthia (100g)
Mango lassi (300ml)
Rus-mango pulp (150g)
6
1
5½
4½
3½
4
6
4
3
2½
4½
4½
•
Beware alcohol can cause serve hypoglycemia
•
1-2 glasses of wine/beer with a meal requires no action
•
To prevent a hypo after drinking alcohol, reduce your next
dose of background insulin and / or eat additional
carbohydrate without taking quick acting insulin
•
Remember to consider the effects of exercise e.g. dancing /
sex / football
Food Group: Guidelines for Alcohol
Wines / spirits
Lager / stout / bitter (per pint)
Strong bitter / brown ale (per pint)
Dry cider (per pint)
Sweet cider (per pint)
Alcopops (per 275ml bottle)
Liquors / port (per measure)
Carbohydrate Portions
Trace
1
1½
1½
2½
3½
½
Developed and produced by Leicestershire Nutrition and Dietetic Services – Updated December 2015
Crown Copyright – Leicestershire Partnership NHS Trust and University Hospitals of Leicester NHS Trust
Access our website on www.lnds.nhs.uk
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© DAFNE Project