Carbohydrate Foods

One serving of carbohydrate food has about 15 grams of carbohydrates. Typically if a food has 8 to 22 grams of carbohydrates per serving, it is considered to be 1 serving of carbohydrates.

Foods that contain carbohydrates 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.

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

Carbohydrate foods

Type of food	Grams (g) per serving	One serving equals:
Bread, cereal, rice, pasta, beans	15	1 slice bread (1 oz); 1/4 bagel; 3/4 cup dry cereal; 1/2 cup cooked cereal; 1/3 cup cooked rice or pasta
Starchy vegetables	15	1/2 cup cooked beans, lentils, or peas; 1/2 cup cooked corn; 1/2 cup mashed potatoes
Fruits	15	1 small apple or orange; 1/2 banana; 1/2 cup chopped, cooked, or canned fruit; 1/2 cup fruit juice; 2 Tbsp dried fruit
Milk and yogurt	15	1 cup milk; 3/4 cup (6 oz) plain yogurt
Non-starchy vegetables	5	1 cup raw vegetables; 1/2 cup cooked vegetables; 1/2 cup vegetable juice