Counting Carbohydrates

You can look at labels on food to check exact grams of carbohydrate and if you want to try and estimate grams of carbohydrate you can use the table below as a guide.

Food Items	Grams of Carb
Breads
Bread, 1 slice	15
English muffin	30
Bagel, large	45
Pancakes, 2 small	30
Cornbread, muffin, small	30
Tortilla, 6 inch	15
Waffle, 4 inch	15
Cereal
Cheerios, 1 cup	20
Frosted flakes, 1 cup	30
Oatmeal, 1 cup	30
Raisin bran, 1 cup	45
Grits, 1 cup	30
Grains/Starchy vegetables
Rice, 1 cup	45
Noodles or pasta, 1 cup	45
Corn, 1 large ear	30
Corn, peas, ½ cup	15
Potato, medium, 1 cup	30
Cooked dry beans, 1 cup	30
Crackers and Snacks
Ritz or saltine, 5 crackers	10
Potato chips, small snack bag	15
Popcorn, 3 cups	20
Graham, 2 squares	10
Granola bar, small	20
Fruits
Apple, orange – small	20
Banana – 7 inch medium	30
Grapes – 22	20
Juice, 8 oz	30
Berries – 1 cup	15
Raisins – ½ cup	30
Dairy
Milk, plain – 1 cup	15
Yogurt, plain – 5 oz cup	10
Yogurt, light, fruit – 5 oz cup	15
Sweets
Sugar or syrup – 1 tablespoon	15
Cookies, 2 small	15
Ice cream – ½ cup	15
Combination Foods
Soup or stew – 1 cup	15
Casserole – 1 cup	30
Potato salad – ½ cup	15
Fast Foods
Chicken nuggets – 6 pc	15
Hamburger	30
French fry – small	30
Sub sandwich – 6 inch	45
Pizza, ½ of a med, thin crust	30