Explore common carbohydrate sources, portion estimates and fibre at a glance.
Grains & breads
Food
Serving
Carbs
Rolled oats ★
½ cup / 40 g, dry
~27 g
Bread
2 slices
~28 g
English muffin
1
~26 g
Bagel
1 medium
~50 g
Rice
1 cup, cooked
~45 g
Pasta
1 cup, cooked
~43 g
Flour tortilla
1 medium / 8 in
~25 g
Corn tortillas
2 small / 6 in
~24 g
Sourdough bread
2 slices
~30 g
Fruit
Food
Serving
Carbs
Banana
1 medium
~27 g
Apple ★
1 medium
~25 g
Pear ★
1 medium
~27 g
Orange
1 medium
~15 g
Grapes
1 cup
~27 g
Blueberries ★
1 cup
~21 g
Strawberries
1 cup
~12 g
Raspberries ★
1 cup
~15 g
Pineapple
1 cup
~22 g
Snacks
Food
Serving
Carbs
Plain rice cakes
2 cakes
~14 g
Rice crackers
About 18 g; check label
~14 g
Pretzels
1 oz / 28 g
~23 g
Rice Krispies Squares (Original)
1 bar / 22 g
~17 g
Potatoes, vegetables & beans
Food
Serving
Carbs
Potato
1 medium, baked
~37 g
Sweet potato ★
1 medium, cooked
~27 g
Corn
1 cup, cooked
~31 g
Green peas ★
1 cup, cooked
~21 g
Black beans ★
½ cup, cooked
~20 g
Chickpeas ★
½ cup, cooked
~22 g
Lentils ★
½ cup, cooked
~20 g
Broccoli ★
1 cup, cooked
~11 g
Cauliflower
1 cup, cooked
~5 g
Bell peppers ★
1 cup, raw, sliced
~9 g
Spaghetti squash
1 cup, cooked
~10 g
Summer squash / zucchini
1 cup, cooked
~5 g
Butternut squash ★
1 cup, cooked
~22 g
Mushrooms
1 cup, cooked
~8 g
Lettuce
2 cups, chopped
~2 g
Fibre at a glance
Food
Serving
Fibre
Rolled oats
½ cup, dry
~4 g
Apple
1 medium
~4 g
Pear
1 medium
~5–6 g
Blueberries
1 cup
~4 g
Raspberries
1 cup
~8 g
Sweet potato
1 medium
~4 g
Green peas
1 cup
~9 g
Black beans
½ cup
~8 g
Chickpeas
½ cup
~6 g
Lentils
½ cup
~8 g
Broccoli
1 cup
~5 g
Bell peppers
1 cup
~3 g
Butternut squash
1 cup
~7 g
Source: Core Wellness Co. — Carbohydrate Quick Guide. The supplied guide states that approximate values were cross-checked with USDA FoodData Central and typical Canadian product labels.
