CARBOHYDRATES

Item

Amt.

Carb

Item

Amt.

Carb

Item

Amt.

Carb

Vegetables

Fresh Fruits & Juices

Grains & Flours

Asparagus

1 C

5

Apple

1

21

Bakery

Beets

1 C

14

Apple Juice

1 C

29

Bagels

1

38

Broccoli

1 C

5

Apricot

3

12

Bread, wh.wh.

1 slice

16

Carrots

1 C

11

Apricot, dried

10 hlvs.

20

Burger buns

1

18

Cauliflower

1 C

5

Avocado

1

15

Muffins, wh.wh.

1

21

Celery

1 C

4

Banana

1 med.

26

Rolls, dinner

1

21

Coleslaw

1 C

9

Blackberries

1 C

18

Rolls, wh.wh.

1

18

Collards

1 C

7

Blueberries

1 C

21

Tortilla, corn

6dia

13

Corn

1 ear

19

Cherries

1 C

24

Green Beans

1 C

8

Cranberries

1 C

12

Cereals

Leeks

1 C

18

Dates

10

61

Bran Flakes, Post

1 C

37

Lettuce, Iceberg

1 C

2

Fig, dried

10

122

Cheerios, oats

1 C

20

Lettuce, leaf

1 C

2

Grapefruit

½

10

Corn Flakes, Kell.

1¼ C

24

Lettuce, romaine

1 C

1

Grapes

1 C

28

Grapenuts

½ C

46

Potato, baked

1 med.

21

Grape juice

1 C

38

Oatmeal, ckd.

1 C

25

Potato, mashed,

1 C

28

Kiwi

1 med.

11

Shredded Wheat

1 Lg.

19

butter & milk

Mango

1

35

Raisin Bran

1 C

40

Spinach

1 C

2

Melon, cantaloupe

½

22

Squash, summer

1 C

6

Melon, honeydew

1 C

12

Pastas

Sweet Potato

1 med.

32

Orange

1

15

Macaroni, ckd.

1 C

32

Tomato

1

5

Orange juice

1 C

26

Noodles, egg, ckd.

1 C

37

Tomato Paste

1 C

49

Papaya

1

30

Spaghetti, enr, ckd.

1 C

43

Yams

1 med.

48

Peach

1

10

Pear

1

25

Grains & Flours

Beans & Peas

Pineapple

1 C

19

Flour, wh.wh.

1 C

82

Black Beans, ckd.

1 C

41

Plum

1

9

Flour, white

1 C

85

Blk Eyed Pea, ckd.

1 C

30

Prunes

10

53

Popcorn, popped

1 C

11

Kidney Bean, ckd.

1 C

40

Raisins

1/2 C

62

Rice, brown, ckd.

1 C

42

Lentils, ckd.

1 C

39

Raspberries

1 C

14

Rice, brown, unckd.

1 C

88

Navy Beans, ckd.

1 C

40

Strawberries

1 C

10

Rice, white, ckd.

1 C

46

Peas, split, ckd.

1 C

42

Watermelon

1 C

12

Rice, white, unckd.

1 C

92

Pinto Beans, ckd.

1 C

43

Dairy

Nuts, Seeds & Snacks

Desserts

Cheddar

1 oz.

.4

Almonds

1 C

28

Bread pudding, raisin

1 C

75

Cottage, cheese LF

1 C

8

Cashews

1 C

41

Brownies

2x2x¾

15

Eggs, whole

1 Lg.

.6

Corn Chips

2 oz.

38

Cake, plain, w/icing

1/9-9

71

Eggs, white

1 Lg.

.4

Peanuts

1 C

30

Cheese Cake

1 slice

29

Parmesan, grated

1 T

.2

Pecans

1 C

16

Cookie, Nilla Wafer

1

3

Ice Cream

1 C

32

Peanut Butter

1 T

3

Cookie, Oreo

1

7

Skim Milk

1 C

12

Pumpkin Seeds

1 C

21

Custard, baked

1 C

29

Yogurt, flavored

6 oz.

32

Walnuts

1 C

16

Lemon Meringue Pie

1/6

53

Yogurt, plain

6 oz.

15

Sunflower Seeds

1 C

29

Pecan Pie

1/6

82

Preserves

1 T

13

Snickers

1 bar

37

Sugar, Cane

1 T

12

Dressings & Condiments

Drinks

Meats

Barbecue Sauce

2 T

10

Beer

12 oz.

13

Bacon, Canadian

2 slices

1

Italian Dressing

1 T

1

Cola Drink

12 oz.

40

Mustard

1 T

1

Cranberry Cocktail

8 oz.

37

Ranch Dressing

1 T

4

Wine, Red

3.5 oz.

3

Ranch, fat free

1 T

32

Wine, White

3.5 oz.

4