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Food sources high in carbohydrates

Food sources high in carbohydrates

Food sources high in carbohydrates

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.

Importance of 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.

Food Group Carbo’s Calories
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
Beans (higher % of complex carbohydrates; more nutrient dense)
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
Fruits (higher % of simple carbohydrates; less nutrient dense)
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
Vegetables (higher % of complex carbohydrates; more nutrient dense)
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
Grains (higher % of complex carbohydrates; more nutrient dense)
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.

More about carbohydrates: