Carbohydrate and Calorie List
____ carbs at 1st meal ____ carbs at 2nd meal ____ carbs at 3rd meal ____ carbs at snacks grams or choices grams or choices grams or choices grams or choices
____ calories at 1st meal ____ calories at 2nd meal ____ calories at 3rd meal ____ calories at snacks
Grains Carbohydrates Food Serving Size Calories Healthy Options (grams) Bagel 1 (4 or 5-inch) 70 g 360 Choose 100% whole wheat
Bread 1 slice or 1 ounce 15 g 80 Choose 100% whole wheat Cereal, cooked, unsweetened ¼ cup uncooked or ½ 14 g 80 Choose 100% whole grain ( oatmeal, Malt-o-meal, grits) cup cooked (in water) Cereal, unsweetened ( Cheerios, ¾ cup 15 g 75 Choose 100% whole grain Cornflakes) Cereal, sweetened (Fruity ¾ cup 25 g 110 Pebbles, Cocoa Puffs) English Muffin 1 muffin (2 oz) 26 g 134 Choose 100% whole grain Granola Bar 1 bar (3.5 oz) 17 g 75 with high fiber Hamburger Bun 1 bun 37 g 200 Choose 100% whole wheat
Hotdog Bun 1 bun 19 g 80 Choose 100% whole wheat
Muffin (Blueberry, Cinnamon) ^ŵĂůů;Ϯ͘ϳϱ͟ĚŝĂyϮ͟Ϳ 32 g 183 >ĂƌŐĞ;ϯ͘Ϯϱ͟ĚŝĂyϮ͘ϳϱ͟Ϳ 67 g 385
Pancake ϰ͟ĚŝĂŵĞƚĞƌ 14 g 74 Choose 100% whole wheat ϲ͟ĚŝĂŵĞƚĞƌ 28 g 149 Pasta, cooked (spaghetti, 1/3 cup cooked 14 g 70 Choose 100% whole wheat macaroni, penne, etc.) Rice, cooked 1/3 cup cooked 15 g 68 Brown Rice
Roll 1 (2-inch X 2-inch) 13 g 78 Choose 100% whole wheat
Taco Shell, corn ϮƐŚĞůůƐ;ϱ͟Ϳ 15 g 120
Tortillas, flour 1 (6-inch) 15 g 94 Choose 100% whole wheat 1 (10-inch) 36 g 218 Corn tortillas 1 (12-inch) 60 g 356
Waffle ϳ͟ƌŽƵŶĚ 25 g 218
Carbohydrate and Calorie List
Vegetables Carbohydrates Food Serving Size Calories Healthy Options (grams) Non-starchy Vegetables: Artichokes Asparagus 1 cup (raw) 5 g 25
Beans (green, Italian, wax) Choose fresh, frozen or low Beets, (not pickled) sodium Broccoli Brussels sprouts Cabbage Carrots Cauliflower If adding sauce or breading, be Celery sure to count carbohydrates! Cucumbers Eggplant Greens (kale, mustard) Kohlrabi ½ cup (cooked: Lettuce steamed, baked, canned 5 g 25 Mushrooms or grilled without oil) Okra Pea pods Peppers Radishes Spinach Tomatoes Turnips Zucchini Baked beans ½ cup 25 g 140 Beans (black, garbanzo, pinto, Drain and rinse or choose ½ cup 15 g 114 kidney, red) low sodium Corn ЪĐƵƉŽƌϲ͟ĐŽď 15 g 66 French Fries Small 33 g 267 Medium 52 g 421 Large 65 g 531 Green Peas ½ cup 10 g 60 Mixed vegetables (with corn or Choose fresh, frozen or low 1 cup 11 g 80 peas) sodium Spaghetti Sauce (without meat) 1 cup 15 g 120 Choose low sodium Sweet Potato ϱ͟ůŽŶŐyϮ͟ĚŝĂ 20 g 100 with skin White Potato ϰ͟ůŽŶŐ;ďĂŬĞĚͿ 30 g 128 with skin ½ cup (mashed, prepared with whole 17 g 110 milk)
Winter Squash (acorn or 1 cup 20 g 90 butternut)
Carbohydrate and Calorie List
Fruit Carbohydrates Food Serving Size Calories Healthy Options (grams) Berries (blueberries, Choose fresh or frozen 1 cup 10 g 60 raspberries, strawberries) without added sugar Canned fruit ½ cup ( in juice) 13 g 55 ½ cup (light syrup) 17 g 70 ½ cup (heavy syrup) 25 g 95 Choose fresh or frozen Cherries 1 cup 20 g 87 without added sugar Dried fruit (raisins, Craisins, ¼ cup 25 g 100 other) Fruit: ^ŵĂůů;Ϯ͘ϳϱ͟ĚŝĂͿ 15 g 70 Apple Banana Choose fresh or frozen Pear DĞĚŝƵŵ;ϯ͟ĚŝĂͿ 21 g 90 without added sugar Peach
Orange >ĂƌŐĞ;ϯ͘ϱ͟ĚŝĂͿ 28 g 120 Nectarine Small Fruits: Kiwi Choose fresh or frozen ϮǁŚŽůĞ͕ƐŵĂůů;Ϯ͘ϭ͟ĚŝĂͿ 15 g 65 Clementine without added sugar Plum *Check with doctor or Grapefruit ϭǁŚŽůĞ;ϰ͘ϱ͟ĚŝĂͿ 13 g 55 pharmacist for medication interaction
Grapes (red or green) ½ cup 14 g 55
Juice (apple, grape, pineapple, ½ cup 18 g 75 Use to treat a low blood sugar cranberry, prune)
Juice (grapefruit, orange) ½ cup 13 g 60 Use to treat a low blood sugar
Melon (watermelon, 1 cup 12 g 50 cantaloupe, honeydew
Carbohydrate and Calorie List
Dairy and Milk Alternatives Carbohydrates Food Serving Size Calories Healthy Options (grams) Cheese
Cheddar 1 ounce Colby Brie Parmesan 0 g 110 American or Provolone Blue (Bleu) Gouda Muenster Low-Fat Cheeses Feta Part-skim or low- 1 ounce 0 g 80 fat Swiss Milk (regular or lactose- Choose low fat or fat-free 1 cup (skim) 13 g 90 free) dairy
1 cup (1%) 12 g 105
1 cup (2%) 12 g 122
1 cup (whole) 13 g 146
Rice Milk 1 cup (original) 23 g 120
Soy Milk 1 cup (original) 7 g 90
1 cup (original light) 5 g 60
1 cup flavored 11 g 100
¾ cup (6 oz) (low-fat ʹ plain Choose low fat or fat-free Yogurt 13 g 120 or artificially sweetened) dairy ¾ cup (6 oz) (non-fat ʹ plain or artificially 14 g 100 sweetened) ¾ cup (6 oz) (low-fat ʹ 35 g 190 sweetened) ¾ cup (6 oz) (non-fat ʹ 33 g 160 sweetened)
Carbohydrate and Calorie List Combination Foods Carbohydrates Food Serving Size Calories Healthy Options (grams) Asian entrée (meat and 1 cup 15 g 120 vegetables, no rice)
Bean Burrito 4 oz 30 g 240
Beef Burrito 4 oz 30 g 300
Casserole (with pasta or 1 cup 25 g 210 rice)
Chili, with meat and beans 1 cup 20 g 100
Lasagna ϰ͟yϯ͟džϮ͟ 27 g 400
Pasta Salad ½ cup 18 g 200
Potato Salad ½ cup 14 g 180
ϭͬϴŽĨϭϰ͟;ĐŚĞĞƐĞ͕ŽƌŝŐŝŶĂů Pizza 30 g 270 crust)
ϭͬϴŽĨϭϰ͟;ĐŚĞĞƐĞ͕ƚŚŝŶĐƌƵƐƚͿ 16 g 190
Soup ( Vegetable, lentil, 1 cup 18 g 120 noodle)
Soup (cream) 1 cup 16 g 190
Salty Snacks Chips -- original (potato or 1 oz (15 chips) 15 g 160 tortilla) Chips ʹ Baked (Potato or 1 oz (15 chips) 20 g 120 Tortilla)
Cracker (Saltines) 6 saltines 15 g 70 Choose low sodium
Wheat Thins 1 oz (16 crackers) 20 g 140 Choose 100% whole wheat
Pretzels 1 oz (53 sticks) 22 g 110
Popcorn, air-popped 3 cups 15 g 90
Popcorn, oil-popped 3 cups 16 g 180
Carbohydrate and Calorie List
Sweets Carbohydrates Food Serving Size Calories Healthy Options (grams)
Brownie Ϯ͟ƐƋƵĂƌĞ 15 g 115 Use applesauce instead of oil for low-fat version; Cake (with frosting) ϭͬϭϮŽĨϵ͟ĐĂŬĞ;ϰ͘ϵŽnjͿ 75 g 500 substitute Splenda in place of sugar Cake (without frosting) ϭͬϭϮŽĨϵ͟ĚŝĂĐĂŬĞ;ϯ͘ϰŽnjͿ 50 g 340
Candy, hard (peppermint, Use to treat a low blood 3-5 pieces 15 g 75 butterscotch) sugar Candy bar (Twix, Snickers, Do NOT use to treat a low 1 fun-sized (0.7 oz) 12 g 80 etc.) blood sugar
Cheesecake 1/6 of cake 20 g 260 Use low-fat cream cheese
Cookie (chocolate chip, peanut butter, etc. ϮЬ͟ĚŝĂ 7 g 50
ϯЪ͟ĚŝĂ 17 g 115
ϲ͟ĚŝĂ 60 g 480 ͞DŽŶƐƚĞƌ͟ĐŽŽŬŝĞ
Donut ŽŶĞƚƚĞ;Ϯ͟ĚŝĂͿ 15 g 135
Glazed or cake, 30 g 270 ϯЪ͟ĚŝĂ
2 Donut Holes 12 g 105
Ice Cream or Frozen Yogurt ½ cup 20 g 130 (soft serve)
Ice Cream, no sugar added ½ cup 12 g 130
Use to treat a low blood Jell-O (regular) ½ cup 17 g 70 sugar Use to treat a low blood Honey or Sugar 1 Tablespoon 15 g 60 sugar Use to treat a low blood Jam or Jelly, regular 1 Tablespoon 13 g 50 sugar Use to treat a low blood Syrup, regular 1 Tablespoon 13 g 50 sugar
Syrup, light 2 Tablespoons 13 g 50
Carbohydrate and Calorie List
Meat and Meat Alternatives Carbohydrates Food Serving Size Calories Healthy Options (grams) Beef, Pork, or Lamb, lean or extra-lean, fat 3 ounces trimmed: Round roast Loin
Sirloin or 0 g 150 Tenderloin T-bone 95% lean ground beef Ham Canadian Bacon Beef or Pork, medium fat (fat trimmed) Chuck roast 3 ounces 1 g 200 Brisket 85-90% lean ground beef Beef or Pork, high fat (fat left on in cooking) ͞WƌŝŵĞ͟ĐƵƚƐŽĨ meat Prime rib Lamb ribs 3 ounces 0 g 230 Chuck roast Brisket 80% lean ground beef Pork leg ham Shoulder cut Pork, very high fat 3 ounces 0 g 340 Spareribs Poultry (chicken or turkey), white meat, 3 ounces 0 g 150 without skin, grilled or baked Fish, fatty Salmon Tuna Trout 3 ounces 0 g 160 Herring Mackerel Sardines Swordfish
Carbohydrate and Calorie List
Fish, lean Cod Flounder Haddock Hake Halibut 3 ounces 0 g 100 Pollock Red Snapper Sea Bass Sole Shark Tilapia Lunchmeat (high fat) 1 oz slice 0 g 90 Bologna
Salami 2 ounces 0 g 180 Sausage
Bratwurst 3 ounces 0 g 280 Hot dog Lunchmeat (lean) Ham Look for low-sodium Turkey 1 oz slice 0 g 60 versions Prosciutto Corned beef Cheese
Cheddar 1 ounce Colby Brie Parmesan 0 g 110 American or Provolone Blue (Bleu) Gouda Muenster Low-Fat Cheeses Feta Part-skim or low- 1 ounce 0 g 80 fat Swiss
Egg 1 large 0 g 80
Egg substitute ¼ cup 0 g 30
Tofu 1 ounce 1 g 40
Peanut Butter 1 Tablespoon 2 g 95
Carbohydrate and Calorie List
Fats and Oils Carbohydrates Food Serving Size Calories Healthy Options (grams) Avoid saturated and trans Margarine 1 Tablespoon 0 g 100 fats when possible Mayonnaise (regular) 1 Tablespoon 0 g 90
Mayonnaise (reduced-fat 1 Tablespoon 0 g 50 or light) Nuts or Seeds (dry roasted or raw) Almonds Cashews 1 ounce 2 g 160 Peanuts Pistachios Sunflower seeds Walnuts Salad dressing, creamy, regular Blue Cheese 1 Tablespoon 0 g 75 Caesar Ranch French Salad dressing, creamy, 1 Tablespoon 2 g 15 low-fat or fat-free Salad dressing, vinaigrette, regular 1 Tablespoon 1 g 45
1 teaspoon 0 g 40 Choose olive or canola oil Oil to increase your intake of 1 Tablespoon 0 g 120 healthy fats
Bacon 1 slice 0 g 50
Butter or shortening 1 teaspoon 0 g 30 (Crisco)
Cream, Half-and-half 1 Tablespoon 0 g 20
Cream, heavy 1 Tablespoon 0 g 50
Gravy ½ cup 5 g 60
Sour Cream, regular 1 Tablespoon 0 g 25
Sour Cream, light 1 Tablespoon 0 g 15