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Fruit Grams of Carbs

Apple - medium 25

Banana - medium 27

Avocado 17

Strawberries 1 Cup 12

Blueberries 1 Cup 21

Blackberries 1 Cup 15

Raspberries 1 Cup 15

Cherries 1 Cup 22

Mango - 1 (207g) 35

Grapes 1 Cup 27

Pineapple 1 Cup 22

Papaya 1 Cup 14

Watermelon 1 Cup 12

Cantaloupe 1 Cup 16

Honeydew Melon 1 Cup 16

Kiwi - medium 11

Orange - medium 16

Lemon - medium 5

Lime - medium 7

Cranberry 1 Cup 13

Date - 1 pitted medjool 18

Fig - 1 raw 12

Fig - 1 dried 5

Grapefruit 1/2 13

Grain or Legume Grams of Carbs

White Rice 1C Cooked 45

Brown Rice 1C Cooked 45

Whole Wheat Flour 1C 87

Wheat Berries 1C cooked 50

Rye 1C 118

Oats 1C cooked 103

Barley 1C cooked 44

Spelt 1C cooked 51

Kamut 1C cooked 52

Couscous 1C cooked 36

Quinoa 1C cooked 39

Rice pasta 1C cooked 43

Buckwheat 1C cooked 122

Teff 1C cooked 50

Amaranth 1C cooked 46

Sorghum 1C cooked 143

Lentils 1C cooked 40

Kidney Beans 1C cooked 40

Navy Beans 1C cooked 48

Chick Peas 1C cooked 45

Carbohydrate Content of Select Foods

Copyright 2013 Erica L. Robinson BA(Hons), RHN, Kinesiologist, CCNM ND 2014 www.wholelifehealth.ca

Vegetable Grams of Carbs

Tomato - 1 medium 5

Broccoli -1 Cup Raw 6

Cauliflower - 1 Cup Raw 5

Carrots - 1 medium 6

Zucchini - 1 medium 7

Eggplant - 1 Cup raw 5

Celery -1 medium stalk 1

Brussel Sprouts -1C cook 12

Bean Sprouts -1 Cup 5

Green Beans - 1 C 8

Sweet Potato - 1 medium 24

White Potato - 1 medium 30

Butternut Squash - 1C cooked 22

Acorn Squash - 1C cooked 30

Spaghetti Squash - 1C cooked 10

Pumpkin - 1C cooked 10

Cucumber - 1/2C 2

Lettuce - 1C 1

Spinach - 1C 1

Sprouts - Alfalfa 1C 1

Kale -1 Cup 7

Swiss Chard -1 Cup Raw 1

Mushrooms - 1 Cup 2

Onion - 1/2 Cup Cooked 10

Garlic - 1 clove 1

Vegetable Grams of Carbs

Sugar Snap Peas - 1 C cooked 11

Nuts and Seeds Grams of Carbs

Peanut - 1/2C roasted 15

Almond - 1/4C 5

Brazil Nut - 1/4C 4

Cashew - 1oz 9

Pumpkin Seed - 1/4C 6

Sesame - 1TBSP 2

Sunflower Seed - 1/4C 7

Pistachio -1/4C 8

Macadamia - 1/4C 5

Almond Butter 1 TBSP 3

Peanut Butter 1 TBSP 3

All nutritional information taken from www.nutritiondata.com

These foods are predominantly unpackaged and without a nutrition label.

Please refer to your packaged foods nutrition label for exact carbohydrate content.



Other Foods Grams of Carbs

Waffle - 1 Eggo 14

Pancake - 1 11

Gluten-free Waffle - 1 20

Bagel 29

Slice of bread 10

Oatmeal Cookie 10

Chocolate Chip Cookie 7+

Mars Bar 31

Snickers 35

1 tsp sugar 4

1 tsp honey 6

1 tsp agave nectar 5

1 tsp maple syrup 4

Larabar (Apple Pie Flavour)

24

Taste of Nature Nut bar 19

Soy Sauce 1 TBSP 1

Mayo 1 TBSP 1

Ketchup 1TBSP 1

Mustard 1TBSP 4

Relish 1 TBSP 5

Sauerkraut 1/2 Cup 3

Raw Cacao 1TBSP 3

Lindt 90% Dark Chocolate 3 squares

2

Jam 1TBSP 14

Cutting Back on Carbs:

The modern North American diet contains on average 330 carbohydrates per day. Carbohydrate consumption should ideally be within 100-150 grams per day for health and weight maintenance.

Issues with a high carbohydrate diet above 150 grams are the accompanying insulin output. High insulin levels are pro-inflammatory and pro-weight gain.

Dairy and Wheat are insulinogenic (promote insulin secretion) above and beyond their carbohydrate content, thus they are especially fattening.

A diet high in vegetables (5-10 servings/ day), moderate in fruit (0-2 servings) and animal proteins including eggs (2-3 servings) and low in nuts, seeds, legumes, grains, sugars and processed foods is the ideal way to maintain a healthy carbohydrate intake.

Taken from www.marksdailyapple.com



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