Topic Overview

Foods containing carbohydrate 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.

Bread, cereal, rice, pasta, beans, and starchy vegetables: 15 g of carbohydrate per serving

• 1 slice bread (1 oz)
• 1/4 bagel
• 3/4 cup (180 mL) dry cereal
• 1/2 cup (125 mL) cooked cereal
• 1/3 cup (75 mL) cooked rice or pasta
• 1/4 cup (60 mL) cooked dry beans, lentils, peas, or corn
• 1/4 large baked potato

Vegetables: 5 g of carbohydrate per serving

• 1 cup (250 mL) raw leafy vegetables
• 1/2 cup (125 mL) other vegetables, cooked or chopped raw
• 3/4 cup (180 mL) vegetable juice

Fruits: 15 g of carbohydrate per serving

• 1 medium apple or orange
• 1/2 banana
• 1/2 cup (125 mL) chopped, cooked, or canned fruit
• 1/2 cup (125 mL) fruit juice
• 1/4 cup (60 mL) dried fruit

Milk and yogourt: 15 g of carbohydrate per serving

These are also good sources of calcium.

• 1 cup (250 mL) milk
• 2/3 cup (150 mL) plain yogourt (food with added sugar will contain more carbohydrate, so check the label)

Sweets

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

For a complete listing of foods containing carbohydrate, contact the Canadian Diabetes Association.