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Carbohydrates Table – Overview and Values

A carbohydrates table lists the carbohydrate content of various foods per 100 g or per serving. It is a key tool for meal planning, especially for people with diabetes or those following a low-carb diet.

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A carbohydrates table lists the carbohydrate content of various foods per 100 g or per serving. It is a key tool for meal planning, especially for people with diabetes or those following a low-carb diet.

What Is a Carbohydrates Table?

A carbohydrates table is a structured overview that lists the carbohydrate content of various foods, typically per 100 g or per serving. It is a practical tool for anyone who wants to monitor their carbohydrate intake – for example, people living with diabetes mellitus, those following a low-carb or ketogenic diet, or individuals managing their weight.

What Are Carbohydrates?

Carbohydrates (also called saccharides) are one of the three main macronutrients, alongside fats and proteins. They are the body´s primary and most readily available energy source, providing approximately 4 kilocalories per gram. Carbohydrates are classified into:

Simple sugars (monosaccharides): e.g. glucose, fructose – rapidly raise blood sugar levels
Double sugars (disaccharides): e.g. table sugar (sucrose), milk sugar (lactose)
Complex carbohydrates (polysaccharides): e.g. starch found in potatoes, bread, and rice – digested more slowly
Dietary fiber: indigestible carbohydrates that support gut health and are generally not counted as available energy

Carbohydrates Table – Food Overview

The following overview shows typical carbohydrate values for selected food groups per 100 g:

Grains and Bread

White bread: approx. 50 g carbohydrates
Whole grain bread: approx. 40 g carbohydrates
White rice (cooked): approx. 26 g carbohydrates
Whole wheat pasta (cooked): approx. 25 g carbohydrates
Oats (raw): approx. 59 g carbohydrates

Fruits

Banana: approx. 20 g carbohydrates
Apple: approx. 12 g carbohydrates
Strawberries: approx. 6 g carbohydrates
Grapes: approx. 17 g carbohydrates
Avocado: approx. 2 g carbohydrates

Vegetables

Potatoes (boiled): approx. 17 g carbohydrates
Carrots: approx. 8 g carbohydrates
Broccoli: approx. 4 g carbohydrates
Zucchini: approx. 3 g carbohydrates
Spinach: approx. 1 g carbohydrates

Legumes

Lentils (cooked): approx. 20 g carbohydrates
Chickpeas (cooked): approx. 22 g carbohydrates
Kidney beans (cooked): approx. 17 g carbohydrates

Dairy Products

Whole milk: approx. 5 g carbohydrates
Natural yogurt (3.5% fat): approx. 4 g carbohydrates
Skimmed quark/cottage cheese: approx. 4 g carbohydrates

Sweets and Snacks

Milk chocolate: approx. 57 g carbohydrates
Gummy bears: approx. 77 g carbohydrates
Potato chips: approx. 50 g carbohydrates

Beverages

Orange juice (no added sugar): approx. 10 g carbohydrates
Cola: approx. 11 g carbohydrates
Water: 0 g carbohydrates

Recommended Daily Intake

According to the World Health Organization (WHO) and major nutrition authorities, carbohydrates should make up approximately 45–60% of total daily energy intake. Based on a 2000 kcal diet, this equals roughly 225–300 g of carbohydrates per day. It is strongly recommended to prioritize complex carbohydrates from whole grains, legumes, and vegetables, while keeping free sugars below 10% of total energy intake.

Carbohydrates in Special Diets

Low-Carb Diet

A low-carb diet typically restricts carbohydrate intake to less than 100–150 g per day. High-carb foods such as bread, pasta, rice, and sugar are reduced or replaced with protein- and fat-rich alternatives.

Ketogenic Diet

The ketogenic diet limits carbohydrates to below 50 g – often as little as 20 g – per day. The body then enters a metabolic state called ketosis, in which fat becomes the primary energy source instead of glucose.

Diabetes Mellitus

People with diabetes mellitus need to monitor their carbohydrate intake carefully, as carbohydrates directly affect blood glucose levels. In addition to the total amount of carbohydrates, the glycaemic index (GI) of foods is also important – it indicates how quickly a food raises blood sugar after consumption.

References

World Health Organization (WHO) – Guideline: Sugars intake for adults and children. Geneva: WHO Press, 2015.
Food and Agriculture Organization of the United Nations (FAO) / WHO – Carbohydrates in Human Nutrition. FAO Food and Nutrition Paper 66. Rome: FAO, 1998.
Mann J., Cummings J.H. et al. – FAO/WHO Scientific Update on carbohydrates in human nutrition. European Journal of Clinical Nutrition, 2007; 61(Suppl 1): S1–S137.

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