Most athletes know the importance of carbohydrates. And many
see their main source coming from breads, pastas and cereals.
However, the table below will show you further examples of
foods that do provide carbohydrates.
In selecting the food source, the food group is first identified
and the amount taken compared to the amount of carbohydrates
received in grams. Also shown, is the amount of calories each
serving contains.
| Chocolate milk (1 cup) |
26 |
208 |
| Low fat (2%) milk |
12 |
121 |
| Pudding (any flavor)
(1/2 cup) |
30 |
161 |
| Skim milk
(1 cup) |
12 |
86 |
| Yogurt (fruit-flavored,
low fat) (1 cup) |
42 |
225 |
| Yogurt (frozen, low fat)
(1 cup) |
34 |
220 |
| Black eye peas (1/2 cup) |
22 |
134 |
| Garbanzo beans (chick
peas) (1 cup) |
45 |
269 |
| Navy beans (1 cup) |
48 |
259 |
| Pinto beans (1 cup) |
44 |
235 |
| Refried beans (1/2 cup) |
26 |
142 |
| White beans (1 cup) |
45 |
249 |
| Apple (1 medium) |
21 |
81 |
| Apple juice (1 cup) |
28 |
111 |
| Applesauce (1 cup) |
60 |
232 |
| Banana (1) |
27 |
105 |
| Cantaloupe (1 cup) |
14 |
57 |
| Dates (dried)(10) |
61 |
228 |
| Fruit Roll-Ups (1 roll) |
12 |
|
| Grapes (1 cup) |
28 |
114 |
| Grape Juice (1 cup) |
23 |
96 |
| Orange (1) |
16 |
65 |
| Orange Juice (1 cup) |
26 |
112 |
| Pear (1) |
25 |
98 |
| Pineapple (1 cup) |
19 |
77 |
| Prunes (dried)(10) |
53 |
201 |
| Raisins (1/2 cup) |
79 |
302 |
| Raspberries (1 cup) |
14 |
61 |
| Strawberries (1 cup) |
11 |
45 |
| Watermelon (1 cup) |
12 |
|
| Carrot (1 medium) |
8 |
31 |
| Corn (1/2 cup) |
21 |
89 |
| Beans, Lima (1/2 cup
cooked) |
20 |
108 |
| Peas, green (1/2 cup) |
12 |
63 |
| Potato (1 large, baked,
plain) |
|
220 |
| Sweet Potato (1 large) |
28 |
118 |
| Three-bean salad (1/2
cup) |
20 |
90 |
| Bagel (1) |
31 |
165 |
| Biscuit (1) |
13 |
103 |
| Breadsticks (2 sticks) |
15 |
77 |
| Bread (white)(1 slice) |
12 |
61 |
| Bread (whole wheat)(1
slice) |
11 |
55 |
| Cereal, ready to eat
(1 cup) |
24 |
110 |
| Cookie (oatmeal raisin)(1) |
9 |
62 |
| Cornbread (1 square) |
28 |
178 |
| Cream of Rice (3/4 cup) |
21 |
95 |
| Cream of Wheat (3/4 cup) |
20 |
96 |
| English Muffin |
25 |
130 |
| Fig Bar (1) |
10 |
|
| Graham crackers (2 squares) |
11 |
60 |
| Granola bar (honey and
oats) (1 ounce) |
19 |
125 |
| Hamburger bun (1) |
21 |
119 |
| Hot dog bun (1) |
21 |
119 |
| Noodles (spaghetti)(1
cup) |
34 |
159 |
| Oatmeal (1/2 cup) |
12 |
66 |
| Oatmeal, Quaker instant,
flavored (1 packet) |
25 |
110 |
| Pancake (4 inch diameter) |
10 |
41 |
| Pizza (cheese)(1 slice) |
39 |
290 |
| Popcorn,
plain (1 cup, popped) |
6 |
26 |
| Pretzels (1 ounce) |
21 |
106 |
| Rice, white (1 cup) |
|
223 |
| Rice, brown (1 cup) |
|
232 |
| Saltines (5 crackers) |
10 |
60 |
| Tortilla, flour (1) |
15 |
85 |
| TriscuitsTM (3 crackers) |
10 |
60 |
| Waffles (2, 3.5" x 5.5") |
17 |
130 |
 |
There are plenty of sources to choose from, giving you variety
in your quest to establish the ideal diet which will give
you all the energy and sustenance you will need.
For those where weight and calories plays a major factor
the calories will assist you in not going over your daily
amount allowed.
Please, note these tables are to assist you in selecting
food sources. It is never meant to replace the professional
advice of a nutrionist or dietician.
