The following list gives examples of some foods that are equal to one carbohydrate choice or 15 grams of carbohydrate.
Starches | |
---|---|
1 slice bread (1 ounce) |
4 to 6 small crackers |
1 tortilla (6 inches) |
1⁄3 cup pasta or rice (cooked) |
¼ large bagel (1 ounce) |
½ cup beans, peas, corn, sweet potatoes, winter squash or mashed or boiled potatoes (cooked) |
½ hamburger or hot dog bun (1 ounce) |
¼ large baked potato (3 ounces) |
¾ cup ready-to-eat unsweetened cereal |
¾ ounce pretzels, potato or tortilla chips |
½ cup cooked cereal |
3 cups popcorn (popped) |
1 cup broth-based soup with noodles, beans, rice or potatoes |
|
Fruit | |
1 small fresh fruit |
15 small grapes |
½ cup canned fruit in light syrup or its own juices |
1 cup melon, berries |
¼ cup dried fruit |
2 tablespoons raisins |
|
½ cup fruit juice |
Milk | |
1 cup fat-free or reduced-fat milk |
¾ cup fat-free yogurt sweetened with sugar-free sweetener (6 ounces) |
1 cup soy milk |
|
Sweets and desserts | |
2-inch square cake (unfrosted) |
¼ cup sherbet or sorbet |
2 small cookies |
1 tablespoon syrup, jam, jelly, table sugar or honey |
½ cup ice cream or frozen yogurt |
2 tablespoons light syrup |