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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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