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Healthy Carbohydrate Food List
Bread
| Food | Serving Size |
|---|---|
| Bagel | ¼ large bagel (1 oz.) |
| Biscuit | 1 biscuit (2½ inches across) |
| Bread, reduced-calorie, light | 2 slices (1½ oz.) |
| Cornbread | 1¾ inch cube (1½ oz.) |
| English muffin | ½ muffin |
| Hot dog or hamburger bun | ½ bun (¾ oz.) |
| Naan, chapati, or roti | 1 oz. |
| Pancake | 1 pancake (4 inches across, ¼ inch thick) |
| Pita (6 inches across) | ½ pita |
| Tortilla, corn | 1 small tortilla (6 inches across) |
| Tortilla, flour (white or whole-wheat) | 1 small tortilla (6 inches across) or 1⁄3 large tortilla (10 inches across) |
| Waffle | 1 waffle (4-inch square or 4 inches across) |
Cereals and Grains* (Including Pasta and Rice)
| Food | Serving Size |
|---|---|
| Barley, couscous, millet, pasta (white or whole-wheat, all shapes and sizes), polenta, quinoa (all colors), or rice (white, brown, and other colors and types) | 1⁄3 cup |
| Bran cereal (twigs, buds, or flakes), shredded wheat (plain), or sugar-coated cereal | ½ cup |
| Bulgur, kasha, tabbouleh (tabouli), or wild rice | ½ cup |
| Granola cereal | ¼ cup |
| Hot cereal (oats, oatmeal, grits) | ½ cup |
| Unsweetened, ready-to-eat cereal | ¾ cup |
Starchy Vegetables*
| Food | Serving Size |
|---|---|
| Cassava, dasheen, or plantain | 1⁄3 cup |
| Corn, green peas, mixed vegetables, or parsnips | ½ cup |
| Marinara, pasta, or spaghetti sauce | ½ cup |
| Mixed vegetables (with corn or peas) | 1 cup |
| Potato, baked with skin | ¼ large (3 oz.) |
| Potato, French-fried (oven-baked) | 1 cup (2 oz.) |
| Potato, mashed with milk and fat | ½ cup |
| Squash, winter (acorn, butternut) | 1 cup |
| Yam or sweet potato, plain | ½ cup (3½ oz.) |
Crackers and Snacks
| Food | Serving Size |
|---|---|
| Crackers, animal | 8 crackers |
| Crackers, graham | 3 crackers (2½ inch squares) |
| Crackers, saltine or round butter-type | 6 crackers |
| Granola or snack bar | 1 bar (¾ oz.) |
| Popcorn | 3 cups, popped |
| Pretzels | ¾ oz. |
| Rice cakes | 2 cakes (4 inches across) |
| Snack chips, baked (potato, pita) | About 8 chips (¾ oz.) |
| Snack chips, regular (tortilla, potato) | About 13 chips (1 oz.) |
Beans and Lentils
| Food | Serving Size |
|---|---|
| Baked Beans | 1⁄3 cup |
| Beans (black, garbanzo, kidney, lima, navy, pinto, white), lentils (any color), or peas (black-eyed and split), cooked or canned, drained and rinsed | ½ cup |
Fruits
| Food | Serving Size |
|---|---|
| Applesauce, unsweetened | ½ cup |
| Banana | 1 extra-small banana, about 4-inches long (4 oz.) |
| Blueberries | ¾ cup |
| Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins) | 2 Tbsp. |
| Fruit, canned | ½ cup |
| Fruit, whole, small (apple) | 1 small fruit (4 oz.) |
| Fruit, whole, medium (nectarine, orange, pear, tangerine) | 1 medium fruit (6 oz.) |
| Fruit juice, unsweetened | ½ cup |
| Grapes | 17 small grapes (3 oz.) |
| Melon, diced | 1 cup |
| Strawberries, whole | 1¼ cup |
Milk and Milk Substitutes
| Food | Serving Size |
|---|---|
| Milk (nonfat, 1%, 2%, whole) | 1 cup |
| Rice drink, plain, fat-free | 1 cup |
| Yogurt (including Greek), plain or sweetened with an artificial sweetener* | 2⁄3 cup (6 oz.) |
| Language | English |
| No. of Pages | 4 |
| PDF Size | 0.2 MB |
| Category | Health |
| Source/Credits | med.umich.edu |
Carbohydrate Food List PDF