Carb Sources

Low Carb Vegetables

  • spinach
  • celery
  • asparagus
  • avocado
  • zucchini
  • bok choy
  • broccoli rabe
  • swiss chard
  • mushrooms
  • cauliflower
  • cabbage
  • tomatoes
  • broccoli
  • snow peas
  • green beans
  • brussel sprouts
  • kale
  • daikon
  • kohlrabi
  • eggplant
  • bell pepper
  • fennel
  • okra
  • turnips

Complex Carbs

  • Brown Rice
  • Quinoa
  • Millet
  • Buckwheat
  • Barley
  • Oats
  • Sweet poatoes
  • White potatoes with skin
  • Yams
  • couscous
  • 100% whole wheat bread
  • 100% whole wheat pasta
  • beans and lentils
  • pumpkin
  • butternut squash

Low Carb Fruit

  • apricots
  • strawberries
  • plum
  • blackberries
  • star fruit
  • cantaloupe
  • raspberries
  • coconut meat
  • guava
  • kiwi

High Carb Fruit

  • bananas
  • dried fruit
  • pineapple
  • apples
  • pears
  • prunes
  • grapes

Fruit

FRUITS (raw) AMOUNT CARBS (grams)
Apple 5 oz 21
Apricot 3 (4 oz ea.) 12
Avocado 1/2 (3 oz) 7
Blackberries 1 cup 18
Blueberries 1 cup 21
Cantaloupe 1 cup 13
Cranberries 1/2 cup 6
Grapefruit 1/2 (4 oz) 10
Grapes 1 cup 16
Guava 1 (3 oz) 11
Kiwi 1 (2-1/2 oz) 11
Mango 1/2 (3-1/2 oz) 18
Nectarine 1 (5 oz) 16
Orange 1 (4-1/2 oz) 15
Papaya 1/2 (5-1/2 oz) 15
Peach 1 (3-1/2 oz) 10
Pear 1 (6 oz) 25
Pineapple 1 cup 19
Raspberries 1 cup 14
Strawberries 1 cup 11
Tangerine 1 (3 oz) 9
Watermelon 1 cup 12

Vegetables

VEGETABLES AMOUNT CARBS (grams)
Alfalfa sprouts, raw 1/2 cup 1
Asparagus 1/2 cup cooked 4
Butterhead lettuce 1 cup raw 2
Broccoli 1/2 cup cooked 4
Brussels Sprouts 1/2 cup cooked 7
Cabbage 1/2 cup cooked 4
Carrot 1 (2-1/2 oz) 7
Cauliflower 3 florets 3
Celery 1/2 cup diced 2
Chinese Cabbage 1/2 cup cooked 2
Chili Peppers 1 Tbsp. 1
Corn (sweet) 1 ear 19
Cucumber 5 oz raw 4
Edamame, fresh soybeans 1/2 cup raw 14
Edamame 1/4 cup cooked 10
Eggplant 1/2 cup cooked 3
Garlic 1 clove 1
Ginger Root 1 Tbsp. raw 1
Green Bell Peppers 1/2 cup raw 3
Iceberg Lettuce 1-1/2 cups raw 3
Mushrooms 1/2 cup cooked 4
Okra 1/2 cup cooked 6
Onions 1/2 cup cooked 7
Radishes 1/2 cup raw 2
Red Bell Peppers 1/2 cup raw 3
Red Cabbage 1/2 cup cooked 4
Romaine lettuce 1-1/2 cups raw 2
Scallions 1/2 cup raw 4
Spinach 1/2 cup cooked 3
Swiss Chard 1/2 cup cooked 4
Zucchini 1/2 cup cooked 4

Whole Grains

WHOLE GRAINS AMOUNT CARBS (grams)
Bread, whole wheat 1 slice 14
Bread, multi grain 1 slice 17
Oatmeal, cooked 1 cup 25
Pancake, buckwheat mix 1/3 cup (3 cakes) 33
Pancake, whole grain mix 1/3 cup (3 cakes) 28
Pasta, whole wheat 1 cup cooked 37
Popcorn, popped 3-1/2 cups 19
Rice, basmati brown 1/4 cup dry 31
Rice, brown 1/4 cup dry 33
Rice, brown 1/2 cup cooked 22
Rice, wild 1/2 cup cooked 18
Rye bread 1 slice 15

All charts are from: http://commonsensehealth.com


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