Carbs Count- Carb Content of Select Foods

The amount and timing of carbohydrate intake are very important for individuals with diabetes. Individuals with diabetes cannot naturally regulate blood sugar well and must be careful to consume a relatively steady intake of carbohydrates throughout the day. Often when we think of carbohydrates we think of bread and pasta, but there are a lot of other foods that contain carbohydrates. Working with your dietitian or diabetes nurse you will create a plan that works for you. Below is a brief guide that shows the typical carbohydrate content of a few commonly eaten foods.

Grains
One serving is about 80 calories and contains about 15 grams of carbohydrate
• 1 slice of bread
• ½ English muffin
• ½ hot dog or hamburger bun
• One 6” tortilla
• Four inch waffle
• ½ cup of: cooked cereal (oatmeal, cream of wheat) and cooked grains (bulger)
• 1/3 cup of rice, pasta, couscous or quinoa
• ½ cup of corn
• ½ pasta sauce
• ½ peas

Fruit
One serving is about 60 calories and contains about 15 grams of carbohydrate
• 1 small (tennis ball-sized) piece of fruit: apple, orange etc.
• 6” banana (a US bill ($) is 6”)
• 1 cup of cubed fruit: cantaloupe, grapes, papaya
• ½ cup fruit cocktail, applesauce, mango, canned pears
• ¾ cup of berries
• 2 Tablespoons of dried fruit
• ½ cup of juice

Low-fat Dairy (Chose low-fat as often as possible; the amount of fat in dairy will not affect the amount of protein or calcium, the fat is saturated, this is the “bad fat” that is not good for your heart.)
• One serving is about 100 calories and contains about 12 grams of carbohydrate
• 1 cup of skim or 1%milk
• 6 oz. of fat-free Light yogurt
• Cheese