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Diabetes Forecast

The Healthy Living Magazine

Carbohydrate Countdown

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Watching your carb intake? Check this chart for information about carbohydrate content for some common foods. The U.S. Department of Agriculture (USDA) recommends people get 45 to 65 percent of their daily calories from carbs: about 300 grams of carbohydrates, including 25 grams of fiber, as part of a 2,000-calorie-per-day diet.

Type of Food
Total Carbs (g)*Fiber (g)Sugars (g)

Fruits

1 Medium Apple25419
1 Large Orange22417
1 Cup Grapes16115
Strawberries1237
Blueberries22415

Vegetables

1 Medium Carrot623
1 c. Broccoli622
1 c. Spinach110
1 Medium Potato 3742
1 Medium Sweet Potato
2447

Grains (Cooked)

1 c. White Rice
4510
1 c. Brown Rice453.51
1 c. Barley
4460
1 c. Quinoa
3951
1 c. Oatmeal 2841
1 Cob Corn1422

Legumes

1 c. Lentils
39164
1 c. Kidney Beans40111
1 c. Chickpeas45138

Dairy

1 c. Skim Milk
12012
Nonfat Yogurt (6 oz.)12012
Cheddar Cheese (4oz.)101
Part-skim Mozzarella (4 oz.)301
1 c. Nonfat Cottage Cheese
1003

Processed Foods

Wonderbread White
Bread (2 slices)
2604
Wonderbread Soft
Whole Wheat Bread (2 slices)
2033
Barilla Spaghetti (2 oz.)4221
Barilla Whole
Wheat Spaghetti (2 oz.)
4162

*Total Carbs includes carbohydrates from sugars, starches, and fiber. The amount of carbohydrates from starches is the total carbs minus those in the sugars and fiber.

Source: USDA National Nutrient Database for Standard Reference

 
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While she’s still spinning music, DJ Spinderella (aka Deidra Roper) is no longer spinning her wheels when it comes to getting the right information to help her family members who have diabetes. Read more >