Foods, Their carbohydrates Contents and Calorie Value
When you understand the carbohydrates contents of the foods and their calorie value, then you can adjust your daily intake of the foods according to your body calorie needs.
| Foods | Carbohydrates per serving/grams | Calorie value |
| Bread, cereals, Pasta for breakfast |
||
| Bread white or whole wheat | 15 | 65 |
| Bun 1/2 or one 1 once | 15 | 80 |
| Hamburger/hot dog | 15 | 80 |
| Crakers 4 to 6 | 15 | 70 |
| English muffin 1/2 | 15 | 65 |
| Tortilla, corn or flour, 6 inches across | 15 | 60 |
| Barley cooked, 1/3 cup | 15 | 70 |
| Pasta, cooked, 1/3 cup | 15 | 75 |
| Quinoa, cooked, 1/2 cup | 15 | 70 |
| Rice white or brown, cooked, 1/3 cup | 15 | 70 |
| Couscous, cooked, 1/3 cups | 15 | 60 |
| Oyster crakes, 20 | 15 | 100 |
| Melba toast, 4 slices | 15 | 60 |
| Beans and lentils | ||
| Sweet potato, 1/2 cup | 12 to 15 | 54 |
| Baked beans, 1/4 cup | 12 to 15 | 60 |
| Black beans, cooked 1/4 cup | 12 to 15 | 70 |
| Garbanzo beans, cooked 1/4 cup | 12 to 15 | 90 |
| Navy beans, cooked 1/4 cup | 12 to 15 | 80 |
| Lima beans, cooked 1/4 cup | 12 to 15 | 64 |
| White beans, cooked 1/4 cup | 12 to 15 | 80 |
| Lentils, cooked 1/4 cup | 12 to 15 | 64 |
| Hummus, 1/2 cup | 12 to 15 | 135 |
| Vegetable (starchy) | ||
| A potato baked 1 small or 1/4 cup | 15 | 57 |
| Sweet potato, 1/2 cup | 15 | 54 |
| Corn, 1/2 cup | 15 | 65 |
| Butternut squash, cooked, 3/4 cup | 15 | 75 |
| Pumpkin cooked, 1 cup small | 15 | 54 |
| Vegetables (NONstarchy) | ||
| Broccoli, cooked, one cup chopped | 15 | 44 |
| Cabbage raw, 2 cups | 15 | 56 |
| Cauliflower raw, 3 cups | 15 | 75 |
| Cucumber raw, 5 cups | 15 | 80 |
| Carrot, one cup | 15 | 70 |
| Eggplant raw, 3 cups | 15 | 60 |
| Green beans raw, 2 cups | 15 | 70 |
| Okra cooked, 3 cups | 15 | 54 |
| Spinach raw, 15 cups | 15 | 105 |
| Zucchini raw, 3 cups | 15 | 60 |
| Brussels sprout cooked, 1 cup | 15 | 56 |
| Celery raw, 5 cups chopped | 15 | 75 |
| Raddish raw, 3 cups | 15 | 57 |
| Kale raw, 2 cups | 15 | 66 |
| Romaine lettuce shredded, 6 cups | 15 | 48 |
| Fruits | ||
| Apple 3/4 cup chopped | 15 | 60 |
| Banana 3/4 cup | 15 | 67 |
| Grapes one cup | 15 | 62 |
| Orange one small | 15 | 65 |
| Mango 1/2 cup | 15 | 53 |
| Papaya, one cup of cubes | 15 | 55 |
| Pears 1/2 large | 15 | 66 |
| Peaches, one medium | 15 | 59 |
| Grapefruit large 1/2 | 15 | 52 |
| PIne apple, 3/4 cup | 15 | 63 |
| Strawberries, one cup, sliced | 15 | 53 |
| Watermelon, 11/4 cup | 15 | 57 |
| Cantaloup, one cup of cubes | 15 | 60 |
| Plums, 2 small | 15 | 60 |
| Kiwi, one | 15 | 56 |
| Blueberries, 3/4 cup | 15 | 63 |
| Diary products | ||
| Low-fat plain yogurt, 2/3 cup | 12 to 15 | 100 |
| Milk 2%, one cup | 12 to 15 | 138 |