Carbohydrate Foods

Search Knowledgebase

Topic Contents

Carbohydrate Foods

Topic Overview

Foods containing carbohydrate are grouped into the following categories. The carbohydrate content is listed in grams (g). If you eat a larger portion, count it as more than one serving.

Bread, cereal, rice, pasta, beans, and starchy vegetables: 15 g of carbohydrate per serving

  • 1 slice bread (1 oz)
  • 1/4 bagel
  • 3/4 cup (180 mL) dry cereal
  • 1/2 cup (125 mL) cooked cereal
  • 1/3 cup (75 mL) cooked rice or pasta
  • 1/4 cup (60 mL) cooked dry beans, lentils, peas, or corn
  • 1/4 large baked potato

Vegetables: 5 g of carbohydrate per serving

  • 1 cup (250 mL) raw leafy vegetables
  • 1/2 cup (125 mL) other vegetables, cooked or chopped raw
  • 3/4 cup (180 mL) vegetable juice

Fruits: 15 g of carbohydrate per serving

  • 1 medium apple or orange
  • 1/2 banana
  • 1/2 cup (125 mL) chopped, cooked, or canned fruit
  • 1/2 cup (125 mL) fruit juice
  • 1/4 cup (60 mL) dried fruit

Milk and yogourt: 15 g of carbohydrate per serving

These are also good sources of calcium.

  • 1 cup (250 mL) milk
  • 2/3 cup (150 mL) plain yogourt (food with added sugar will contain more carbohydrate, so check the label)


The carbohydrate content of sweets varies according to the ingredients. Talk with a registered dietitian about how to work these foods into your meal plan.

For a complete listing of foods containing carbohydrate, contact the Canadian Diabetes Association.


By Healthwise Staff
Primary Medical Reviewer Ruth Schneider, MPH, RD - Diet and Nutrition
Specialist Medical Reviewer Adam Husney, MD, MD - Family Medicine
Specialist Medical Reviewer Brian D. O'Brien, MD - Internal Medicine
Last Revised May 26, 2010

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.