Common Foods You Eat Every Day Carb List

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The following are foods that you eat on a regular basis with their calorie count, carb count and portion size.  Using this list can make planning a healthy, balanced meal much easier.  Counting the carbs is more important than counting the calories.  Both are listed here with the portion size to give you the best idea of better food choices.

COMMON FOODS
GRAINS CALORIES CARBS SERVING SIZE
bagel 78 15g ¼ lg. Bagel
bread (wheat) 69 13g 1 slice
bread (white) 67 12g 1 slice
cereal (all bran) 81 23g ½ cup
cereal (corn flakes) 76 18g ¾ cup
crackers (graham) 99 18g 3 small rectangles
grits 71 16g ½ cup
pasta 62 13g 1/3 cup
popcorn (butter, popped) 97 11g 3 cups
rice (cooked, brown) 71 15g 1/3 cup
rice (cooked, white) 69 15g 1/3 cup
rice (fried) 150 22g 1/3 cup
tortilla (corn) 52 11g 1 medium
tortilla (flour) 112 19g 1 medium
VEGETABLES CALORIES CARBS SERVING SIZE
broccoli (cooked) 33 7g ½ cup
carrots (raw) 50 12g 2 medium
cauliflower (cooked) 17 4g ½ cup
cauliflower (raw) 25 5g 1 cup
collard greens (cooked) 26 6g ½ cup
corn (cooked) 66 16g ½ ear
cucumber (raw) 16 4g 1 cup
green beans (cooked) 22 5g ½ cup
iceberg lettuce 7 2g 1 cup
McDonald’s french fries 231 30g 1 small fries
onions (raw) 67 16g 1 cup
pea (frozen) 62 16g ½ cup
potato (baked) 79 18g 3 oz
potato (mashed with milk) 85 19g ½ cup
summer squash (cooked) 18 4g ½ cup
tomato 32 7g 1 tomato
Wendy’s baked potato 440 70g 1 potato
yam (cooked) 79 19g ½ cup
zucchini (cooked) 14 4g ½ cup
FRUITS CALORIES CARBS SERVING SIZE
apple 54 15g 1 small apple
applesauce (unsweetened) 52 14g ½ cup
banana 72 19g 1 extra small
blueberries 62 16g ¾ cup
cantaloupe 56 14g 1 cup
dates 69 19g 3 dates
grapefruit 53 13g ½ grapefruit
grapes 60 15g 17 grapes
orange 62 16g 1 medium
peach 57 14g 1 medium
pineapple 56 15g ¾ cup
raisins 54 14g 2 tbsps
strawberries 57 13g 1 ¼ cup
watermelon 57 14g 1 ¼ cup
DAIRY CALORIES CARBS SERVING SIZE
American cheese (processed) 68 2g 1oz
buttermilk (low-fat) 98 12g 1 cup
cheddar cheese (fat-free) 45 2g 1 oz
cottage cheese (1%) 41 2g ¼ cup
cream chee4se (low-fat 2%) 54 1g 1 ½ cup
cream cheese (regular) 51 1g 1 tbsp
milk (fat-free) 90 13g 1 cup
milk (1%) 110 13g 1 cup
milk (2%) 130 12g 1 cup
milk (whole) 150 12g 1 cup
sour cream (regular) 62 1g 2 tbsps
sour cream (light) 61 3g 3 tbsps
yogurt (low-carb, plain) 70 28g 1 container
yogurt fruited (non-fat) 150 28g 1 container
MEAT, FISH & BEANS CALORIES CARBS SERVING SIZE
bacon 85 0g 2 slices
beans (baked) 78 17g 1/3 cup
beans (black) 114 20g ½ cup
beans (lima) 99 18g ½ cup
beans (pinto) 122 22g ½ cup
chicken wings 441 0g 6 wings
chicken (roasted) 58 0g 1oz
cod (cooked) 30 0g 1 oz
egg 74 1g 1 egg
ground beef (extra-lean cooked) 57 0g 1 oz
hamburger 503 39g 1 hamburger
hot dog (beef/pork) 70 6g 1 hot dog
pork (baked or broiled) 57 g 1oz
refried beans 100 17g ½ cup
prime rib (roasted) 83 0g 1oz
salmon (baked or broiled) 61 0g 1oz
sausage (smoked) 40 3g 1oz
Taco Bell soft shell beef taco 210 21g 3 12 oz
tofu 80 2g ½ cup
turkey breast 38 0g 1 oz
veal 64 0g 1oz
OILS/FATS CALORIES GRAMS SERVING SIZE
almonds (dry roasted) 48 2g 6 almonds
butter (salted) 34 0g 1 tsp
Canola oil 40 0g 1 tsp
cashews (salted) 52 3g 6 cashews
margarine 24 0g 1 tsp
mayonnaise 33 0g 1 tsp
olive oil 40 0g 1 tsp
olives (black) 40 2g 8 olives
peanut butter 48 2g 1 ½ tbsps
pistachios (roasted, salted) 64 3g 16 kernels
walnuts (halves) 52 1g 4 halves
salad dressing 69 2g 1 tbsp

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