How to use this chart
Each table below lists a food, a typical portion in both a household measure and grams, the total carbohydrate in that portion and the fiber it contains. All values come from USDA FoodData Central, the reference food composition database of the US Department of Agriculture. We scaled the USDA values per 100 grams to the portion shown and rounded them: carbs to whole grams, fiber to the nearest half gram.
Total carbs or net carbs. The carbs column is total carbohydrate, which includes starch, sugars and fiber. If you track net carbs, subtract the fiber column. A cup of raspberries, for example, has 15 grams of total carbs and 8 grams of fiber, which leaves about 7 grams of net carbs. Whichever number you use, stick with it so your counts stay comparable from day to day.
Match the portion to your plate. Your serving rarely matches the chart exactly. Two slices of bread mean twice the carbs of one, and half a bagel half the carbs of a whole one. Rice, pasta, grains and beans are listed cooked, because that is how you eat them; dry weights give very different numbers per gram, so never mix the two.
Print it. To keep a copy on the fridge, print this page from your browser. The print version leaves out the menus, buttons and questions, so you get just the tables. New to counting? Our guide on how to count carbs covers labels, portions and the glycemic index.
Carbs in bread and grains
Bread and grain products are among the most concentrated sources of carbs in a typical diet. A slice of white bread has 12 grams, while a medium bagel has 55 grams, about as much as four and a half slices. Size is the big variable: bagels, tortillas and pita come in many sizes, so check the weight on the pack when you can. Whole wheat and rye bread carry more fiber per slice than white bread.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| White bread | 1 slice (25 g) | 12 | 0.5 |
| Whole wheat bread | 1 slice (32 g) | 14 | 2 |
| Rye bread | 1 slice (32 g) | 15 | 2 |
| Bagel, plain | 1 medium bagel (105 g) | 55 | 1.5 |
| English muffin | 1 muffin (57 g) | 25 | 2 |
| Flour tortilla | 1 tortilla, 7 to 8 inch (49 g) | 24 | 1.5 |
| Corn tortilla | 1 tortilla (24 g) | 11 | 1.5 |
| Pita bread, white | 1 large pita (60 g) | 33 | 1.5 |
| Oatmeal, cooked with water | 1 cup (234 g) | 28 | 4 |
| Granola | 1/2 cup (61 g) | 33 | 5.5 |
| Croissant, butter | 1 medium (57 g) | 26 | 1.5 |
| Hamburger bun | 1 bun (44 g) | 22 | 1 |
| Saltine crackers | 5 crackers (15 g) | 11 | 0.5 |
Carbs in pasta, rice and potatoes
Starchy staples usually make up the biggest carb portion on a plate. A cup of cooked white rice has 45 grams of carbs and a cup of cooked spaghetti 38 grams. Brown rice shows more carbs per cup here (52 grams) because a USDA cup of brown rice weighs more, but it also brings 3 grams of fiber against half a gram for white rice. Potatoes land in the same range: a medium baked potato has 37 grams.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Pasta, cooked | 1 cup spaghetti (124 g) | 38 | 2 |
| Egg noodles, cooked | 1 cup (160 g) | 40 | 2 |
| White rice, cooked | 1 cup (158 g) | 45 | 0.5 |
| Brown rice, cooked | 1 cup (202 g) | 52 | 3 |
| Quinoa, cooked | 1 cup (185 g) | 39 | 5 |
| Couscous, cooked | 1 cup (157 g) | 36 | 2 |
| Bulgur, cooked | 1 cup (182 g) | 34 | 8 |
| Rice noodles, cooked | 1 cup (176 g) | 42 | 2 |
| Baked potato, with skin | 1 medium (173 g) | 37 | 4 |
| Sweet potato, baked | 1 medium (114 g) | 24 | 4 |
| French fries, oven baked | 10 fries (74 g) | 21 | 2 |
| Mashed potatoes, with milk and butter | 1 cup (210 g) | 35 | 3 |
Carbs in fruit
Fruit carbs come mostly from natural sugars, plus fiber. Most whole fruits in this chart fall between 10 and 27 grams per piece or cup, with berries at the low end: a cup of strawberries has 11 grams. Dried fruit is the exception. A small box of raisins has 34 grams and a single Medjool date 18 grams, because the water is gone and the sugar is concentrated. Avocado is low in carbs, and most of them are fiber: 6.5 of its 9 grams.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Apple | 1 medium (182 g) | 25 | 4.5 |
| Banana | 1 medium (118 g) | 27 | 3 |
| Orange | 1 orange (131 g) | 15 | 3 |
| Grapes | 1 cup (151 g) | 27 | 1.5 |
| Strawberries | 1 cup (144 g) | 11 | 3 |
| Blueberries | 1 cup (148 g) | 21 | 3.5 |
| Raspberries | 1 cup (123 g) | 15 | 8 |
| Pear | 1 medium (178 g) | 27 | 5.5 |
| Peach | 1 medium (150 g) | 14 | 2.5 |
| Mango | 1 cup pieces (165 g) | 25 | 2.5 |
| Pineapple | 1 cup chunks (165 g) | 22 | 2.5 |
| Watermelon | 1 cup diced (152 g) | 11 | 0.5 |
| Cantaloupe | 1 cup cubes (160 g) | 13 | 1.5 |
| Kiwi | 1 fruit (69 g) | 10 | 2 |
| Raisins | 1 small box (43 g) | 34 | 2 |
| Medjool date | 1 date (24 g) | 18 | 1.5 |
| Avocado | 1/2 avocado (101 g) | 9 | 6.5 |
Carbs in vegetables
Non-starchy vegetables are the easiest place to save carbs. A cup of raw spinach or kale has about 1 gram, and a cup of chopped broccoli 6 grams. Starchy vegetables are a different story: a medium ear of sweet corn has 22 grams, and so does a cup of baked butternut squash, closer to two slices of bread than to a side salad. Green peas sit in between at 11 grams per half cup.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Broccoli, raw | 1 cup chopped (91 g) | 6 | 2.5 |
| Carrot, raw | 1 medium (61 g) | 6 | 1.5 |
| Spinach, raw | 1 cup (30 g) | 1 | 0.5 |
| Romaine lettuce | 1 cup shredded (47 g) | 2 | 1 |
| Cucumber, with peel | 1/2 cup slices (52 g) | 2 | 0.5 |
| Tomato | 1 medium (123 g) | 5 | 1.5 |
| Red bell pepper | 1 medium (119 g) | 7 | 2.5 |
| Onion, raw | 1 medium (110 g) | 10 | 2 |
| Cauliflower, raw | 1 cup chopped (107 g) | 5 | 2 |
| Green beans, cooked | 1 cup (125 g) | 10 | 4 |
| Green peas, cooked | 1/2 cup (80 g) | 11 | 3.5 |
| Sweet corn, cooked | 1 medium ear (103 g) | 22 | 2.5 |
| Mushrooms, white, raw | 1 cup sliced (70 g) | 2 | 0.5 |
| Kale, raw | 1 cup (21 g) | 1 | 1 |
| Butternut squash, baked | 1 cup cubes (205 g) | 22 | 6.5 |
Carbs in beans, nuts and seeds
Cooked beans and lentils have around 20 grams of carbs per half cup, but they also have some of the highest fiber in this chart, 6 to 8 grams per serving. Nuts are much lower in carbs: an ounce of almonds has 6 grams and an ounce of walnuts 4 grams. Chia seeds look high at 12 grams per ounce, yet 10 of those grams are fiber.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Black beans, cooked | 1/2 cup (86 g) | 20 | 7.5 |
| Chickpeas, cooked | 1/2 cup (82 g) | 22 | 6 |
| Lentils, cooked | 1/2 cup (99 g) | 20 | 8 |
| Kidney beans, cooked | 1/2 cup (89 g) | 20 | 6.5 |
| Baked beans, canned | 1/2 cup (127 g) | 27 | 5 |
| Hummus | 2 tbsp (30 g) | 5 | 1.5 |
| Tofu, firm | 1/2 cup (126 g) | 4 | 3 |
| Peanuts, dry roasted | 1 oz (28 g) | 6 | 2.5 |
| Almonds | 1 oz, about 23 almonds (28 g) | 6 | 3.5 |
| Walnuts | 1 oz, about 14 halves (28 g) | 4 | 2 |
| Peanut butter | 2 tbsp (32 g) | 7 | 1.5 |
| Chia seeds | 1 oz (28 g) | 12 | 10 |
Carbs in dairy and eggs
The carbs in milk come from lactose, the natural sugar in milk. A cup has 12 grams, whether it is whole or skim. Plain yogurt is similar or lower, with 6 grams in a container of plain nonfat Greek yogurt. Flavored yogurt is a different food: the fruit yogurt here has 32 grams per container. Cheese and eggs have close to none. For plant milks, unsweetened almond milk has 3 grams per cup and original soy milk 15 grams.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Whole milk | 1 cup (244 g) | 12 | 0 |
| Skim milk | 1 cup (245 g) | 12 | 0 |
| Plain yogurt, whole milk | 1 container, 6 oz (170 g) | 8 | 0 |
| Greek yogurt, plain, nonfat | 1 container (170 g) | 6 | 0 |
| Fruit yogurt, low fat | 1 container, 6 oz (170 g) | 32 | 0 |
| Cottage cheese, 2% fat | 1/2 cup (113 g) | 5 | 0 |
| Mozzarella | 1 oz (28 g) | 1 | 0 |
| Egg | 1 large (50 g) | 0 | 0 |
| Vanilla ice cream | 1/2 cup (66 g) | 16 | 0.5 |
| Soy milk, original | 1 cup (243 g) | 15 | 1.5 |
| Almond milk, unsweetened | 1 cup (262 g) | 3 | 0.5 |
Carbs in snacks and sweets
Snack portions are small, which hides how carb-dense they are. An ounce of hard pretzels has 23 grams of carbs, almost as much as two slices of white bread. Three cups of air popped popcorn have 19 grams, the same as an ounce of tortilla chips, for a lot more volume. Sweeteners add up quickly too: a tablespoon of honey has 17 grams and a teaspoon of sugar 4 grams.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Potato chips | 1 oz, about 22 chips (28 g) | 15 | 1 |
| Tortilla chips | 1 oz (28 g) | 19 | 1.5 |
| Popcorn, air popped | 3 cups (24 g) | 19 | 3.5 |
| Pretzels, hard | 1 oz (28 g) | 23 | 1 |
| Dark chocolate, 70 to 85% cacao | 1 oz (28 g) | 13 | 3 |
| Milk chocolate | 1 bar, 1.55 oz (44 g) | 26 | 1.5 |
| Chocolate chip cookie | 1 medium cookie (10 g) | 7 | 0 |
| Glazed doughnut | 1 medium (60 g) | 29 | 1.5 |
| Granola bar, hard | 1 bar (28 g) | 18 | 1.5 |
| Honey | 1 tbsp (21 g) | 17 | 0 |
| Maple syrup | 1 tbsp (20 g) | 13 | 0 |
| Sugar, white | 1 tsp (4 g) | 4 | 0 |
Carbs in drinks
Drinks are easy to forget when you count carbs. A 12 ounce can of regular cola has 38 grams, and a cup of orange or apple juice 26 to 28 grams, with almost none of the fiber of whole fruit. Compare that to a whole orange at 15 grams. A can of regular beer has 13 grams and a glass of red wine about 4 grams. Black coffee and plain tea have close to zero.
| Food | Portion | Carbs (g) | Fiber (g) |
|---|---|---|---|
| Orange juice | 1 cup, 8 fl oz (248 g) | 26 | 0.5 |
| Apple juice, unsweetened | 1 cup, 8 fl oz (248 g) | 28 | 0.5 |
| Cola, regular | 1 can, 12 fl oz (370 g) | 38 | 0 |
| Beer, regular | 1 can, 12 fl oz (356 g) | 13 | 0 |
| Red wine | 1 glass, 5 fl oz (147 g) | 4 | 0 |
| Chocolate milk, reduced fat | 1 cup, 8 fl oz (250 g) | 30 | 2 |
| Coffee, black | 1 cup, 8 fl oz (237 g) | 0 | 0 |
| Tea, black, unsweetened | 1 cup, 8 fl oz (237 g) | 1 | 0 |
Source: USDA FoodData Central (fdc.nal.usda.gov), SR Legacy data. Values per portion are scaled from the USDA values per 100 grams and rounded.
Why portion size matters most
A carb chart is only as useful as your portion estimate. The numbers above are exact for the portion listed, but the same food can easily double its carb count on a bigger plate. A cup of cooked spaghetti has 38 grams of carbs; if your bowl holds two cups, that is 76 grams, before any sauce.
Sizes vary within a single food too. USDA lists a medium apple at 182 grams and a large one at 223 grams, and a medium bagel at 105 grams against 131 grams for a large one. Carbs scale with weight, so that large bagel has about a quarter more carbs than the medium one in this chart.
A kitchen scale is the most reliable way to learn your usual portions. Weigh them for a week or two and you will soon recognize what a cup of rice or an ounce of chips looks like. When you know the weight, you can work out the carbs from the values per 100 grams: cooked white rice has about 28 grams of carbs per 100 grams, so a 200 gram serving has about 56 grams.
For mixed meals, where weighing every ingredient is not practical, a photo estimate from an app like CarbScanner is a useful middle ground. And if you follow a specific eating plan or manage a medical condition, your dietitian or care team can help you set carb targets; this chart simply gives you the numbers.