Counting Carbohydrates

The following foods each contain about 15 grams of carbohydrates in the serving size listed.

Milk group

1 cup = 8 fluid ounces

• 1 cup milk — nonfat, 1 percent fat, 2 percent fat, whole
• 1 cup soy milk
• 1 cup buttermilk
• 2/3 cup plain yogurt
• 2/3 cup yogurt with artificial sweetner

Starch group

Measured after cooking.

• 1 slice of bread (weighing 1 ounce)
• 1/4 large bagel
• 1/2 hamburger bun, hot-dog bun, pita bread, English muffin
• 1/3 cup rice, noodles, millet, couscous, quinoa, polenta, stuffing
• 1/2 cup beans (pinto, kidney, garbanzo), lentils or split peas
• 1/2 cup starchy vegetable (corn, peas, potato, sweet potato, yam)
• 1/2 cup bulgur, grits, kasha, oatmeal
• 1 small tortilla (flour or corn, 6-inch size)
• 6 saltine crackers
• 3 graham cracker squares
• 3 cups popcorn

Fruit group

• 1 small apple, orange, peach, pear, or nectarine (1/2 if large fruit)
• 1 small banana (1/2 of average banana)
• 1/2 grapefruit
• 1/2 cup unsweetened applesauce or mango
• 3/4 cup fresh pineapple chunks, blueberries or blackberries
• 17 grapes
• 3 prunes or dates
• 1-1/4 cups strawberries or watermelon
• 1 cup cantaloupe, honeydew or papaya
• 1 large kiwi
• 2 small tangerines or plums
• 2 tablespoons raisins
• 1/2 cup orange, apple or grapefruit juice

Non-starchy vegetables

These vegetables contain about 5 grams of carbohydrates per serving size of 1/2 cup cooked or 1 cup raw.

Meats, proteins and fats

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

• Avocado and guacamole
• Butter and margarine
• Cheese including cottage and cream cheese
• Chicken
• Cream and half-and-half
• Eggs
• Fish
• Mayonnaise
• Meat (beef, lamb, pork)
• Nuts
• Oil
• Olives
• Peanut butter
• Poultry (chicken, turkey)
• Seafood (fish, shellfish)
• Seeds
• Vegetable oils (all types including sprays)

Carbohydrate-free foods

The following foods are low in calories and free of carbohydrates.

• Artificial sweeteners
• Broth
• Coffee
• Garlic
• Ginger
• Hot sauce
• Lemons and limes
• Lettuce
• Mineral water
• Spices
• Sugar-free drinks, such as diet soda, Crystal Light and Diet Snapple
• Sugar-free gum
• Sugar-free Jell-o
• Tea