Nutrition and Dietetic Service Carbohydrate Counting List Guide to how much carbohydrate is in a variety of foods Bread Food Portion Carbohydrate content (g) Bagel – plain 1 average 50 Bread bun – white 1 medium 25 Bread bun – brown 1 medium 20 Chapatti x1 (45g) 20 Crispbread x2 (20g) 15 Croissant x1 (60g) 25 Crumpet X1 (40g) 20 English muffin X1 (68g) 30 French stick 1 Medium slice (5cm) 20 Garlic bread 1 small slice (22g) 10 Naan bread 140g 70 Oatcakes x2 (20g) 20 Pitta bread 1 Medium (95g) 55 Rye bread 1 Medium slice 10 Scone – fruit x1 (48g) 25 Stottie ½ (45g) 20 Teacake – toasted x1 (55g) 30 Tortilla 1 Average (58g) 35 White bread 1 Thin slice 10 1 Medium slice 15 1 Thick slice 25 Wholemeal bread 1 Thin slice 15 1 Medium slice 15 1 Thick slice 25 2 www.qegateshead.nhs.uk Breakfast Cereals Food Portion Carbohydrate content (g) Branflakes 30g 20 Cheerios 30g 25 Cocopops 30g 30 Cornflakes 30g 25 Crunchy Nut Cornflakes 30g 30 Frosties 30g 30 Fruit and Fibre 30g 20 Muesli 30g 20 Porridge – with milk 200g 25 Porridge – with water 200g 15 Puffed Wheat 30g 20 Readybrek 30g 20 Rice Krispies 30g 30 Ricicles 30g 30 Shredded Wheat 1 biscuit 15 Shreddies 30g 25 Special K 30g 25 Weetabix 1 biscuit 15 3 www.qegateshead.nhs.uk Fruit Food Portion Carbohydrate content (g) Apple 1 15 Apricots (dried) 3 10 Banana 1 medium 20 Blackberries 100g 5 Cherries 10 10 Clementines 2 10 Currants 20 10 Dates (dried) 20g 15 Dried fruit (mixed) 20g 15 Fruit cocktail in juice 200g 15 Grapes 15 20 Juice - apple 100ml 10 Juice - grapefruit 100ml 10 Juice - orange 100ml 10 Kiwi 2 10 Melon 1 slice 10 Nectarine 1 medium 10 Orange 1 10 Peach - fresh 1 medium 10 Peach - tinned 100g 10 Pear 1 10 Pineapple 1 slice 10 Prunes (dried) 3 10 Raisins 20g 15 Raspberries 100g 5 Satsumas / Tangerines 2 10 Strawberries 100g 5 Sultanas 20g 15 4 www.qegateshead.nhs.uk Meat and Fish Food Portion Carbohydrate content (g) Chicken in breadcrumbs 100g 20 Chicken nuggets 6 nuggets (100g) 20 Cod in batter 1 medium (180g) 25 Cod in breadcrumbs 1 medium (180g) 35 Fish cake – grilled 1 medium (50g) 10 Fish fingers 2 medium (60g) 10 Pork pie 1 mini (50g) 15 Pork sausage 1 average (40g) 15 Sausage Roll 1 medium (60g) 15 Scampi 170g 35 Scotch egg 1 average (120g) 15 Milk and Dairy Food Portion Carbohydrate content (g) Milk 200ml 10 Soya milk 200ml 5 Yoghurt – full fat fruit 150g pot 40 Yoghurt- low fat fruit 150g pot 20 Yoghurt – natural 150g pot 10 Yoghurt – virtually fat free 150g pot 10 5 www.qegateshead.nhs.uk Potatoes Food Portion Carbohydrate content (g) Boiled 4 average (130g) 20 Chips- fried 100g 35 Chips- oven 100g 30 Croquette x1 (22g) 5 Hash brown x1 (44g) 15 Jacket 1 medium (160g) 35 Mashed – with butter 235g 35 Roasted 4 average (100g) 25 Smiles x4 (68g) 20 Sweet potato wedges 110g 30 Waffles x1 (50g) 10 Wedges 110g 30 Rice and Pasta Food Portion Carbohydrate content (g) Brown rice 95g 30 Cous cous 110g 25 Macaroni cheese - canned ½ can (200g) 35 Noodles – boiled 115g 40 Pasta 95g 30 Ravioli 115g 30 Spaghetti 95g 30 Spaghetti in tomato sauce - ½ can (200g) 30 canned White rice 95g 30 6 www.qegateshead.nhs.uk Vegetables Food Portion Carbohydrate content (g) Beans – baked ½ can (200g) 30 Beans – broad ½ can (150g) 10 Beans – butter ½ can (200g) 25 Beans – kidney ½ can (200g) 35 Butternut squash 130g 10 Chickpeas ½ can (200g) 30 Parsnips – raw 65g 10 Peas - average ½ can (150g) 20 Peas- mushy ½ can (150g) 20 Sweetcorn kernels 100g 25 Sweetcorn on the cob 125g 15 Foods high in fat and refined sugar: Biscuits Food Portion Carbohydrate (g) Bourbon 1 10 Chocolate chip cookie 2 small 15 Chocolate wafer biscuit x1 (20g) 10 Custard cream 1 10 Digestive 1 10 Fig roll 1 15 Gingernut 1 10 Hob nob – plain 1 10 Jaffa cake 1 10 KitKat 2 fingers 15 Malted milk 2 10 Penguin 1 15 Rich tea 2 10 7 www.qegateshead.nhs.uk Cakes Food Portion Carbohydrate (g) Carrot cake 68g 25 Chocolate fudge cake 98g 55 Fruit cake without icing 31g 20 Jam doughnut 75g 35 Madeira 40g 25 Sweet mince pie 55g 35 Vanilla slice 113g 60 Victoria sponge 60g 25 Savoury snacks Food Portion Carbohydrate (g) Crisps 30g 15 Quavers 17g 10 Doritos 33g 20 Hula hoops 27g 10 Pringles 50g 25 Peanuts 50g 5 8 www.qegateshead.nhs.uk Takeaways Food Portion Carbohydrate (g) Cheeseburger 115g 25 Chicken Chow Mein 350g 45 Chicken Tikka Masala 370g 10 Chips 1 medium (210g) 65 Doner kebab with pitta and 1 small (250g) 50 salad Mango chutney 1 tablespoon (20g) 10 Pasty – Cornish 1 medium (155g) 40 Pizza – meat deep pan 1 average slice (85g) 25 Pizza- vegetarian deep pan 1 average slice (85g) 25 Pizza – meat thin 1 average slice (50g) 15 Pizza – vegetarian thin 1 average slice (55g) 20 Rice – fried 300g 100 Rice – pilau 180g 45 Spare ribs in sauce approximately 4 (150g) 15 9 www.qegateshead.nhs.uk References Food Portion Sizes, 3rd Edition, Food Standards Agency Carbs and Cals, Special Edition, sponsored by ACCU-CHEK Dietplan 6 Gateshead Health NHS Foundation Trust Nutrition and Dietetic Service Queen Elizabeth Hospital Sheriff Hill Gateshead NE9 6SX Tel: (0191) 445 2074 Your Dietitian is: …………………………………………………… Data Protection Any personal information is kept confidential. There may be occasions where your information needs to be shared with other care professionals to ensure you receive the best care possible. In order to assist us to improve the services available your information may be used for clinical audit, research, teaching and anonymised for National NHS Reviews. Further information is available in the leaflet Disclosure of Confidential Information IL137, via Gateshead Health NHS Foundation Trust website or the PALS Service. This leaflet can be made available in other languages and formats upon request NoIL577 Version:1 First Published:07/2017 Review Date:07/2019 Author: Nutrition and Dietetics Service 10 www.qegateshead.nhs.uk .