University Hospitals of Leicester NHS Trust

Carbohydrates

PORTION LIST

© DAFNE Project Carbohydrate Portion List

Introduction This list is a guide to help you work out how much carbohydrate is in the foods you like to eat. The information in this book is based on average servings, so sometimes you may need to weigh foods to check if your servings are similar. Remember it is not only the food you eat at mealtimes that contains carbohydrate. Some snack foods also contain carbohydrate. 10g Carbohydrate = 1 Carbohydrate Portion (CP) 1 cup as described in this list refers to a standard metric 200 ml cup Food Labels The carbohydrate portions in this book are based on average contents from a number of different brands. You may wish to be more specific with your carbohydrate portions by looking at the nutritional labels on your food packaging. Amounts are given in ‘per 100g’ or ‘per serving/portion’. If you prefer to use ‘per 100g’ you need to know the weight of the portion you are eating. If you prefer to use ‘per portion’ you will need to check that your portion size matches that of the manufacturer. When calculating the carbohydrate content of the food you are eating you need to look at the total carbohydrate value given (not just carbohydrate from sugars).

Below is a nutritional label from a pizza. It gives information in ‘per 100g’ and ‘per ½ pizza’. If you were to eat half of the pizza this would contain 33g of carbohydrate or 3CP’s. If you were to eat all of the pizza this would contain 66g of carbohydrate or 6½CP’s. When calculating carbohydrate/CP ’s you will need to round up or round down to the nearest 10g or nearest half portion (5g).

Thin & Crispy Ham and Pineapple Pizza 260g Nutritional Information Typical Values (Cooked as per instructions) Per ½ pizza Per 100g

Energy 321kcal 247kcals Carbohydrate 33g 25.3g of which sugar 4.8g 3.7g Fat 14.3g 11.0g

Use this value for calculating Carbohydrate/CP’s

2 Food Group Page

Cereals 4

Bread 4

Potatoes 5

Pasta / Rice 5

Pies / Pastries / Pizza 6

Main Meal Accompaniments 6

Soups & Sauces 7

Biscuits / Crackers / Savoury Snacks 7

8 Puddings 8

Ice Cream 9

Fruit 9

Homebaking 9

Milk and Dairy 10

Preserves 10

Sweets 10

Drinks 10

Hypo Treatment 11

Takeaways 11

Common Indo-Asian Foods 11

Alcohol 12

3 Food Group: Cereals Carbohydrate Portions All-Bran (1 cup, 65g) 3 Branflakes (1 cup, 45g ) 3 Cheerios (1 cup, 25g) 2 Cornflakes (1 cup, 30g) 2½ Country Crisp (1 cup, 70g) 5 Crunchy Nut Cornflakes (1 cup, 40g) 3½ Frosties (1 cup, 30g) 3 Frosted Shreddies (1 cup, 60g) 5 Fruit and Fibre (1 cup, 50g) 3 ½ Muesli (1 cup, 95g) 6 ½ Porridge oats (½ cup, 50g) 3 Porridge with milk (average serving, 200g) 3 Porridge with water (1 cup, 200g) 2 Rice Krispies (7 tablespoons, 30g) 3 Sachet of porridge made with milk 2½-3 Shredded Wheat (1) 1½ Shreddies (55g) 4 Special K (1 cup, 40g) 3 Weetabix (1) 1 Do not forget to add the carbohydrate for your milk – see page 10 Food Group: Bread Carbohydrate Portions Bagel (70g) 4 Bread (100g) 5 medium (50g) 2½ Bread roll large (118g) 5½ Breadstick (2) 1 Chapatti (50g) 2 Ciabatta (2” piece) 2 Croissant (1) 2 (1) 2 Currant bread (1 slice) 1½ (bread based) 3 Finger roll (40g) 2 Focaccia (whole 300g) 12 French stick (2” slice) 2 Naan bread (standard from supermarket) 6 Pitta bread 3 Rye bread (1 slice) 1 Sliced bread (1 thin) 1 Sliced bread (1 medium) 1½ Sliced bread (1 thick) 2

4

Food Group: Potatoes Carbohydrate Portions The values of jacket potatoes are only a guide. The weight of a jacket potato varies widely depending on how it is cooked e.g. microwaved or baked in the oven etc. Jacket potatoes lose water when they are cooked and so after cooking they will weigh less. Raw potato (per 100g) 1½ Jacket / baked (cooked with skin) Small (100g) 3 Medium (180g) 5½ Large (330g) 10 Roast potato (1 small 40g) 1 Roast potato (100g) 2½ Boiled potato (100g) 1½ Boiled potato (1 egg size, 60g) 1 Fries (10 thin cut, 25g) 1 Chips (100g) 3 Chips (3-4 medium cut, 40g) 1 Crisps (25g bag) 1½ Croquette (2 ready prepared) 1 Fries (regular from takeaway, 110g) 4 Mashed potato (100g) 1½ Mashed potato (1 scoop or 1 tablespoon, 60g) 1 Microchips (1 box) 3 Plantain (1 finger, boiled, 200g) 6 Popcorn, savoury (100g) 5 Potato Waffle (1 frozen) 1 Potato wedges (2 large, 30g) 1 Yam, raw (100g) 3 Potato Smiles (2) frozen 1 Food Group: Pasta / Rice Carbohydrate Portions You will notice that there are values for both cooked and dried weights of these foods. This is because they take on water when cooked so will weigh more, but the carbohydrate content will not change. You can calculate the carbohydrate portions using whichever method you prefer. Cous cous cooked (100g) 2 Cous cous dried (100g) 7 Filled tortellini fresh (½ packet, 150g) 6 Lasagne / cannelloni – ready made (1 4½ individual portion, 400g) 5

Lasagne sheet (uncooked) 1 Macaroni cheese (small tin, 200g) 2½ Noodles (1 serving, 100g dried weight) 7 Pasta, cooked (1 serving spoon, 30g) 1 Pasta, uncooked (100g) 7 /rice per pot 6 Ravioli, tinned in tomato sauce (small tin, 2½ 200g) Rice cooked (1 rounded tablespoon, 30g) 1 Rice uncooked (100g) 8 Rice uncooked ( ⅓ cup, 75g) 6 Spaghetti, tinned in tomato sauce (small tin, 3 200g) Straight to wok noodles (150g) 4 Food Group: Pies/Pastries/Pizza Carbohydrate Portions Chicken kiev 1½ Cornish (150g) 3½ Fish fingers (3) 1½ pie (½) 3 2 mini sausage rolls 1 12” pizza (large thin crust, 560g) 19 12” pizza (large deep pan, 700g) 24½ 9” pizza (medium thin crust, 260g) 9 9” pizza (medium deep pan, 410g) 14 7” pizza (small thin crust, 120g) 4 7” pizza (small deep pan, 230g) 8 (75g) 2 Quiche (¼, 100g) 2 Sausage roll (party size, 2) 1 Sausage roll (medium, approx 4”) 3 Spring roll (medium, 70g) 1½ (individual) 4 Steak and kidney pudding 3½ Food Group: Main Meal Accompaniments Carbohydrate Portions Baked beans (1 small tin, 200g) 1 Dumpling (1 small frozen) 2 Garlic bread (9” baguette) 9 Onion rings x4 (50g) 1½ Tortilla (9½”) 3½ Yorkshire pudding (2 small) 1½ Yorkshire pudding (giant, 110g) 4 6

Food Group: Soups and sauces Carbohydrate Portions Soup, ½ medium tin (200g) e.g. cream of chicken / cream of mushroom/ 1 french onion e.g. Big Soup / cream of tomato / lentil / vegetable / potato & leek / Mulligatawny 1½ Soup – packet “Cup-a-Soup” (with croutons) 1½-2 Sweet and sour sauce (100g, approx ¼ jar) 2½ Food Group: Biscuits/Crackers/ Savoury Snacks Carbohydrate Portions Bourbon (1) 1 Butter puffs (2) 1 Cereal bar (Harvest / / Jordan / 1½-2 Frusli) Chocolate coated digestive / Hob Nob (1) 1 Chocolate fingers (3) 1 Cream cracker (2) 1 Crisp bread e.g. Ryvita (2) 1 Custard cream (1) 1 Digestive (1) 1 Fig roll (1) 1 Flapjack (90g) 5 Ginger nut (2) 1½ Iced Gems (1 bag) 2 Jaffa (1) 1 Kit Kat (2 fingers) 1½ Malted milk (2) 1 Nutrigrain (cereal bar) 2½ (2) 1-1½ Party rings (2) 1 Penguin 1½ Pink wafer biscuits (2) 1 Rich tea (2) 1 Ritz biscuits (8) 1½ Shortbread finger (1) 1 Snowball 1 TUC sandwich (2) 1 TUC plain (3) 1 Wagon Wheel 2½ Wafer Bix (either 2 large or 4 small) 1

7

Food Group: Cakes Carbohydrate Portions Belgian bun (110g) 6 Cake slice ( type) 2 Chelsea bun (85g) 4 Custard slice 4 2½ Danish pastry (85g) 4-5 (45g) 2½ Frozen chocolate éclair 1 Fruit cake (individually wrapped, 60g) 3½ Fruit pie (individual) 3 Iced fruit cake (60g) 4 Jam doughnut (65g) 3 Jam tart (individual) 2 Madeira (thin slice, 40g) 2 Malt loaf (1 thin slice, 33g) 2 Mini chocolate roll 1½ Muffin (sweet, 110g) 5½ (60g) 3 Scotch pancake (1) 1½ Teacake (large, 55g) 3 Vanilla slice (100g) 4 Food Group: Puddings Carbohydrate Portions Angel Delight ½ packet made up with milk 3 Cheese cake (1/6 th ) 2½-3 Christmas pudding (individual, 100g) 5½ Crepes (40g) 1 Crunch Corner yogurt 3 Custard (ready to serve, 200g) 3 Full sugar jelly (small pot, 120g) 2-3 Individual trifle 2-3 Individual sponge pudding (110g) 6-7 Lemon meringue pie (1/6 th ) 3½ Light mousse 1 Meringue nest 1 Milk pudding (small tin, 200g) 3 Muller Rice 3½ Non sugar free jelly (small serving) 1½ Potted dessert (trifle, mousse) 2-3 Tinned sponge pudding (150g / ½ tin) 7 (1/6 th ) 4½ 8

Food Group: Ice Cream Carbohydrate Portions Arctic roll slice (1/5 th roll) 2 Bite size Feast 1 Choc ice (50g) 1 Cornetto 2½ Fruit lolly 1 Ice cream (1 scoop, 50g) 1 ice cream 1½ (classic / white / mint / almond) 2½ Solero 2 Vienetta slice (¼) 2 Food Group: Fruit Carbohydrate Portions Apple (1 average size, 100g) 1 Apricots (4 semi dried. 36g) 1½ Banana (no skin, 100g) 2 Fruit cocktail in juice (¼ tin) 1 Grapes (100g) 1½ Grapes (small bunch, 65g) 1 Kiwi fruit (no skin, 60g) ½ (no stone, 100g) 1½ Melon (weighed without skin, 200g) ½ Nectarine or peach (fresh or tinned in juice, 1 100g) Orange, (average, no skin 160g) 1½ Pear, fresh or tinned in juice (100g) 1 Pineapple (1 ring, 40g) ½ Pineapple fresh or tinned in juice (100g) 1 Plums (x2 without stone, 110g) 1 Sultanas / raisins (2 dessertspoons, 25g) 2 (10 medium) 1 Strawberries (100g) ½ Food Group: Home Baking Carbohydrate Portions Cornflour / custard powder (25g) 2 Dried fruit (25g) 2 Flour (100g) 7 Flour (25g) 2 Glace cherries (25g) 2 Oats (25g) 1½ Semolina (25g, dried) 1½ Sugar (1 level teaspoon, 5g) ½ 9

Food Group: Milk and Dairy Carbohydrate Portions Milk shake (ready made 500ml) 5 Milk, all types (1 glass 200ml / ⅓ pt) 1 Yogurt, low fat fruit (125g) 1-1½ Yogurt, low fat natural (150g) 1 Food Group: Preserves Carbohydrate Portions Chocolate spread (20g, heaped teaspoon) 1 Honey / syrup (15g / rounded teaspoon) 1 Jam / marmalade (15g / 1 rounded 1 teaspoon) Mango chutney (20g, 1 heaped teaspoon) 1 Food Group: Sweets Carbohydrate Portions (twin pack, 57g) 3½ Chocolate bar (50g) 3 Crunchie (40g) 3 3 chocolates individually wrapped e.g. Quality 2 Street Fruit Pastilles (1 packet, 52g) 4½ Halls Soothers (1 packet) 4 Haribo Starmix (pocket pack, 32g) 2½ (minis,15g) 1 (1 tube) 4 M&M’s (standard packet) Crispy / Peanut 2½ (standard packet) 2½ Mars bar (58g) 4 Marshmallow ½ Minstrels (standard packet) 3 Polo mints (1 tube) 3½ Fruits (55g) 5 Starburst (45g) 4 (58g) 3 (58g) 4 Wispa (39g) 2 Food Group: Drinks Carbohydrate Portions Instant chocolate drink (1 sachet / 4 heaped 2 teaspoons, made with water) Drinking chocolate (1 mug with milk, 18g) 2 Instant chocolate drink, low sugar / low fat (1 ½ sachet / 3 heaped teaspoons, made with water) 10

Malted milk (1 mug, 25g) e.g. Horlicks, 3 Ovaltine original made with milk Orange juice, unsweetened (100ml) 1 Food Group: Hypo Treatment Carbohydrate Portions Coke (200mls) 2 Dextrose tablets (6) 2 Fruit juice (200mls) 2 Lemonade (300mls) 1½ Lucozade original (120mls) 2 Food Group: Takeaways Carbohydrate Portions Pizza (see page 6) Chinese (average serving) Plain boiled rice (standard foil or plastic tray) 9 Egg fried rice (standard foil or plastic tray) 10 Chow mein (foil tray 550g) 8 Indian (average serving) Rice (plain boiled, 1 tray, 300g) 9 Rice (pilau, 1 tray, 300g) 7½ Poppadoms x 2 1 Samosa (thick pastry, 60g) 2 Bhaji (large) 1 Chapatti (small, very thin, 30g) 4 Chapatti (large, 75g) 3½ Large naan bread (150g) 7½ Fish and Chips Fish in batter (medium, 180g) 2 Chips (large portion, 395g) 12 Chips (cone, 130g) 4 Burger Bar Hamburger 3 Whopper 5 Big Mac 4 Chicken nuggets (6) 2 Fries (small) 3 Fries (large) 5½ Milk shake (small) 4 Milk shake (medium) 7 Milk shake (large) 8½ Commonly eaten Indo Asian Foods (per average portion) Paratha (125g) 5½ Meat pilau (300g) 7½ 11

Vegetable pilau (250g) 6 Chapatti (small and thin, 25g) 1 Meat or veg samosa (thick pastry x 3, 175g) 6 Meat or veg samosa (thin pastry x 3, 115g) 4½ Bhajia battered x 3 (145g) 3 Khitcherie (250g) 3 Kheer (200g) 6 2 squares burfi (100g) 4 2 pieces jellabi (70g) 3 Ganthia (100g) 2½ Mango lassi (300ml) 5 Rus-mango pulp (150g) 4 Food Group: Guidelines for Alcohol Carbohydrate Portions • Beware alcohol can cause serve hypoglycaemia

• 1-2 glasses of wine/beer with a meal requires no action

• To prevent a hypo after drinking alcohol, reduce your next dose of background insulin and / or eat additional carbohydrate without taking quick acting insulin

• Remember to consider the effects of exercise e.g. dancing / sex / football

Wines / spirits Trace Lager / stout / bitter (per pint) 1 Strong bitter / brown ale (per pint) 1½ Dry cider (per pint) 1½ Sweet cider (per pint) 2½ Alcopops (per 275ml bottle) 3 Liquers / port (per measure) ½

Developed and produced by the Nutrition and Dietetic Service, University Hospitals of Leicester NHS Trust

(some of the food list has been reproduced with permission of the DAFNE Project)

Crown Copyright: University Hospitals of Leicester NHS Trust and Leicestershire Partnership NHS Trust July 2012

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