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Gestational Diabetes: Counting Carbohydrates

The following foods each contain about 15 grams of carbohydrate in the serving size listed. Each serving counts as one carb protein.

Milk Group

8 ounces of milk
8 ounces of plain yogurt
8 ounces of aspartame sweetened yogurt
8 ounces of soy milk
8 ounces of buttermilk

8 ounces equals one cup.

Starch Group (Measured after cooking)

1 slice of bread that weighs 1 ounce
¼ of a large bagel
½ of a hamburger bun, hot-dog bun, pita bread or English muffin
1/3 cup of rice, pasta, millet or couscous
½ cup of beans, such as pinto, kidney, garbanzo or lentils
½ cup of starchy vegetables, such as potatoes, corn, peas, sweet potatoes and yams
½ cup of oatmeal, kasha, grits or bulgur
1 small six-inch flour or corn tortilla
6 saltine crackers
3 graham cracker squares
3 cups of popcorn

Fruit Group

1 small apple, orange, peach, pear or nectarine or ½ of a large fruit
1 small banana
½ grapefruit
½ cup of unsweetened applesauce
¾ cup of fresh pineapple chunks, blueberries or blackberries
17 grapes
3 prunes
1 ¼ cups of strawberries or watermelon
1 cup of cantaloupe, honeydew or papaya
1 large kiwi
2 tablespoons of raisins
½ cup of orange juice, apple juice or grapefruit juice

Non-Starchy Vegetables

The following non-starchy vegetables contain about 5 grams of carbohydrate per ½ cup of cooked or 1 cup raw.

Artichokes
Asparagus
Green beans
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Eggplant
Greens
Kohlrabi
Leeks
Okra
Onions
Pea pods
Peppers
Spinach
Summer squash
Tomatoes
Tomato sauce
Turnips
Zucchini

Meats, Proteins and Fats

The following meats, protein foods and fats contain little or no carbohydrates:

Meat
Chicken
Fish
Tuna
Cheese
Cottage cheese
Tofu
Eggs
Nuts

Margarine
Butter
Oil
Mayonnaise
Avocado
Cream cheese
Seeds
Olives
Sour cream

Free Foods

The following foods are insignificant sources of calories and carbohydrate:

Diet soda
Mineral water
Coffee
Tea
Lettuce
Broth
Salsa
Garlic
Lemons/limes
Spices
Ginger
Diet Snapple
Artificial sweeteners
Crystal Light
Sugar-free Jell-o
Nonstick cooking spray

Reviewed by health care specialists at UCSF Children's Hospital.
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This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.