Carbohydrate Gram Counter
Below you will find the basic carbohydrate values of some common foods. We have produced this table for the benefit of patients diagnosed with Type 2 Diabetes, pre-Diabetes and/or insulin resistance.
Breads & Grains | Nuts & Legumes | Milk & yoghurts | Fruit | Starchy Vegetables | Snacks | Sauces and Condiments
| Breads & Grains | Portion Size | Carbs (g) | ||
| Bread | 1 slice | 10-20 | ||
| Croutons | ½ cup | 12 | ||
| Flour | 2 Tbsp | 12 | ||
| Porridge, cooked with water | ½ cup | 12-15 | ||
| Pasta, cooked | 1 cup | 45 | ||
| Pita bread | 6” to 9” pita | 30-45 | ||
| Rice, cooked | 1 cup | 45 | ||
| Tortilla corn | 6” tortilla | 12 | ||
| Biscuit, sweet | 1 | 28 | ||
| Blueberry Muffin | 1 | 28 | ||
| Wholegrain Crackers | 5 | 51 | ||
| English Muffin | 1 | 26 | ||
| Nuts and Legumes | Portion size | Carbs (g) | ||
| Beans (black, pinto, refried) and lentils, as prepared | ½ cup | 18-22 | ||
| Hummus | ½ cup | 15-20 | ||
| Nuts, mixed | ½ cup | 15 | ||
| Dairy | Portion size | Carbs (g) | ||
| Almond milk (plain, unsweetened) | 1 cup | <1 | ||
| Cow’s milk | 1 cup | 12 | ||
| Soy milk (plain, unsweetened) | 1 cup | 3 | ||
| Yoghurt (plain) | 1 cup | 14 | ||
| Yoghurt, Greek (plain) | 1 cup | 10 | ||
| Fruits | Portion Size | Carbs (g) | ||
| Apple | 1 medium | 15-30 | ||
| Apricots, dried | 7 pieces | 15 | ||
| Banana | 6”-9” | 30-45 | ||
| Blackberries, blueberries | 1 cup | 20 | ||
| Cherries | 12 | 15 | ||
| Dates, dried | 5-6 dates | 30 | ||
| Grapefruit | ½ large | 15 | ||
| Grapes | 15 | 15 | ||
| Kiwi | 1 small | 15 | ||
| Mango, cubed | ½ cup | 15 | ||
| Melons, cantaloupe or honeydew | 1 cup | 15 | ||
| Orange | 1 medium | 15 | ||
| Peaches, canned (in own juice) | ½ cup | 15 | ||
| Pear | 6 oz | 20 | ||
| Pineapple (fresh) | 1 cup, diced | 20 | ||
| Plum | 1 plum | 10 | ||
| Prunes, dried | 3 prunes | 15 | ||
| Raisins | 2 Tbsp | 15 | ||
| Raspberries | 1 cup | 15 | ||
| Strawberries | 1 cup halves | 12 | ||
| Watermelon | 1 cup diced | 12 | ||
| Starchy Vegetables | Portion size | Carbs (g) | ||
| Corn on the cob | 6” to 9” ear | 20-30 | ||
| Corn, cooked or canned | ½ cup | 15 | ||
| Peas | ½ cup | 12 | ||
| Potato, baked | 1 medium (6 oz) | 40 | ||
| Potato, mashed | ½ cup | 15-20 | ||
| Sweet potato/yams | 1 medium (5 oz) | 25 | ||
| Pumpkin (butternut, acorn), cooked | 1 cup | 15-30 | ||
| Snack Foods | Portion size | Carbs (g) |
| French fries (fast food restaurant) | Small order | 30 |
| Popcorn | 3 cups | 15 |
| Potato chips | 1 oz (10-15 chips) | 15 |
| Tortilla chips | 1 oz (10-15 chips) | 20 |
| Sauces and condiments | Portion size | Carbs (g) |
| Barbeque sauce | 2 Tbsp | 15 |
| Fruit jam | 1 Tbsp | 15 |
| Honey | 1 Tbsp | 15 |
| Honey mustard | 2 Tbsp | 7 |
| Ketchup | ¼ cup | 15 |
| Mayonnaise, fat free | 2 Tbsp | 5 |
| Peanut butter | 2 Tbsp | 6 |
| Salsa | ¼ cup | 6 |
| Sugar | 1 Tbsp | 15 |
*The above is general advice and not intended to address specific medical conditions. Type 2 Diabetes is associated with both hereditary factors and lifestyle risk factors, including poor diet, low physical activity, and overweight / obesity. If you would like to talk to our team about how you can improve your personal health and possibly even reverse your diagnosis, please consider our Diabetes Program.
You can also contact our friendly Reception Team on 02 0422 0700 or submit a contact form to have our team call you directly. New and current patients welcome!
