Here is the carbohydrate content for the most basic foods, with thanks to the Paediatric Diabetes Team at the John Radcliffe.
NB Meat, fish & vegetables (on the whole do not contain any carbs), with the exception of breaded fish and meat, sweetcorn and potatoes, more details of which are in the list below.
| USE CARBOHYDRATE CALCULATOR TO WORK OUT HOW MUCH CARBOHYDRATE THERE IS IN YOUR PORTION OF ANY BREAKFAST CEREAL. There are some examples below: |
Weight of cereal (dry) g |
Grams of CHO
|
| 1 medium bowl Porridge oats, Muesli, Choc Wheat’s, Ready Brek |
40 |
25 |
| 1 Weetabix |
1 |
13 |
| 1 Shredded Wheat |
1 |
20 |
| 1 medium bowl Bran Flakes, Bitesize Shredded Wheat, Alpen, Oatibix |
40 |
30 |
| 1 medium bowl Special K, Just Right, Start,Multi-grain Cornflakes, Multi-grain Rice Krispies, Shreddies, Cheerios, Fitness, Weetos |
40 |
30 |
| 1 medium bowl Cornflakes, Rice Krispies, Frosties (reduced sugar), Ricicles, Crunchy Nut Cornflakes, Cocopops |
40 |
35 |
| Milk on small bowl cereal |
100ml |
5 |
| Milk on large bowl cereal |
200ml |
10 |
|
Cereals in italics are very sugary – use occasionally |
||
| Breads |
Grams of CHO |
| 100g bread (all types) |
50 |
| 1 medium slice bread |
15 |
| 1 thick slice bread |
20 |
| 1 extra thick slice bread |
30 |
| 1 bread roll (wt = approx 50g) |
25 |
| 1 croissant |
25 |
| 1 small pitta bead |
20 |
| 1 large pitta bread |
55 |
| 1 crumpet |
20 |
| 1 small baguette |
70 |
| French stick – piece 2 inches/5 cm long |
20 |
| 1 toasting Muffin |
30 |
| 1 Hot Cross bun |
30 |
| 1 teacake |
30 |
| 1 Chapatti (wt = approx 50g) |
25 |
| 1 Naan bread |
70 |
| Biscuits and Cake |
Grams of CHO |
| 1 Digestive or Hob Nob type biscuit |
10 |
| 2 small plain or semi sweet type biscuits (e.g. Rich tea) |
12 |
| 2 plain fruity type biscuits (e.g. Garibaldi) |
12 |
| 1 cream filled biscuit e.g. Custard Cream or Bourbon |
8 |
| 2 cream cracker type biscuits or 2 crispbreads |
10 |
| 1 oat based cereal bar (e.g. Quaker Chewee) |
15 |
| 1 small chocolate biscuit e.g. 2 finger Kit Kat |
12 |
| 1 mini roll |
25 |
| 1 scone |
30 |
| Fruit |
Grams of CHO |
| 1 small piece fresh fruit e.g. Cox’s apple |
10 |
| 1 medium piece fresh fruit e.g. Golden Delicious apple, Orange, Peach or Pear |
15 |
| 1 large piece fresh fruit e.g. Large Granny Smith apple or Large orange |
20 |
| 100g banana (weighed with skin) |
17 |
| 1 standard banana (weight = approx 150g with skin) |
25 |
| 2 satsumas, clementines, tangerines, kiwi fruit |
15 |
| 10 grapes or 10 cherries |
10 |
| 100g strawberries |
5 |
| 1 slice melon (approx 200g) |
10 |
| 100g fresh pineapple or 2 slices or 10 chunks tinned pineapple |
10 |
| 3 medium plums or apricots |
10 |
| 1 whole grapefruit |
10 |
| 1 tablespoon dried fruit (e.g. 1 matchbox portion) |
10 |
| 1 portion of tinned fruit in natural juice (equivalent to piece of fresh fruit) |
15 |
| 100ml unsweetened fresh fruit juice |
12 |
| 1 small carton (200ml) unsweetened fresh fruit juice |
25 |
| Vegetables |
Grams of CHO |
| 1 small tin baked beans |
30 |
| 2 tablespoons sweetcorn or 1 corn on cob |
10 |
|
The vegetables listed below contain carbohydrates that are broken down into glucose very slowly. The carbohydrates in these should be counted if the portion size eaten is equal to or larger than the following: |
|
| 60g Lentils (~ 2 heaped tablespoons) |
10 |
| 55g Kidney beans (~¼ of a tin) |
10 |
| 60g Chick peas (~ 2 level tablespoons) |
10 |
| 60g baked Parsnips |
13 |
| 130g baked Butternut squash (~ 7 cubed pieces) |
10 |
| Rice |
Grams of CHO |
| 100g cooked rice |
30 |
| Small portion cooked rice (weight = approx 100g) |
30 |
| Medium portion cooked rice (weight = approx 165g) |
50 |
| Large portion cooked rice (weight = approx 250g) |
75 |
| Pasta |
Grams of CHO |
| 100g cooked pasta |
25 |
| Small portion cooked pasta (weight = approx 120g) |
35 |
| Medium portion cooked pasta (weight = approx 200g) |
50 |
| Large portion cooked pasta (weight = approx 300g) |
70 |
| Small tin pasta shapes in tomato sauce |
30 |
| Potatoes |
Grams of CHO |
| 100g mashed, boiled, jacket or roast potato |
15 |
| 1 scoop mashed potato |
10 |
| 1 egg size potato – boiled, roast |
10 |
| 5 standard Chips |
10 |
| Oven baked oven chips – 100g cooked |
30 |
| Oven baked oven chips – thin / French fries style – 100g cooked |
40 |
| Regular portion French fries (e.g. MacDonald’s type) |
30 |
| 100g Sweet Potato |
20 |
| Milk and milk products |
Grams of CHO |
| 100ml milk (all types) |
5 |
| 1 carton ordinary fruit yoghurt |
15 |
| 1 small carton fromage frais |
7 |
| 1 large scoop vanilla ice cream |
15 |
| 1 choc ice |
10 |
| 1 carton mousse |
20 |
| Miscellaneous Savouries |
Grams of CHO |
| 15g (½ oz) flour |
10 |
| 1 small bag crisps |
10 |
| 1 large sharing bag of crisps (150g) |
90 |
| Pizza – all varieties – 100g |
25 |
| 1 individual meat pie |
35 |
| 1 portion savoury flan (e.g. Quiche Lorraine) |
20 |
| 1 sausage roll (3″) |
15 |
| 1 large sausage roll |
40 |
| 1 Hot Dog in finger roll |
15 |
| 1 large bun size Yorkshire pudding |
10 |
| 1 fish fingers in breadcrumbs |
3 |
| 1 chicken nugget in breadcrumbs |
3 |