Carbohydrates, commonly known as carbs, include simple and complex sugars, or starches. Enzymes in the small intestine break down carbohydrates into absorbable sugars, which pass into the bloodstream. The sugar glucose serves as the primary source of energy for the human body. The Institute of Medicine of the National Academies recommends that carbohydrates comprise 45 to 65 percent of the daily caloric intake of adults.
Fruits
Fruits contain a variety of natural sugars, vitamins and other micronutrients. The carbohydrate content of different fruits varies. According to the U.S. Department of Agriculture (USDA) National Nutrient Database, the carbohydrate content, in grams per cup of raw fruit, for common fruits in the American diet includes: apples, 14; cantaloupe, 13; peaches, 16; raspberries, 15; strawberries, 13; watermelon, 11; bananas, 34; blueberries, 21; grapes, 29; mangos, 25; oranges, 21; and pineapple, 20.
Vegetables
Different types of vegetables contain variable amounts of carbohydrates. Leafy vegetables generally contain low amounts of carbohydrates. Root-like vegetables often contain highly concentrated carbohydrates in the form of starch. The carbohydrate content --- reported in grams per cup of boiled vegetables from the USDA National Nutrient Database --- for common vegetables in the American diet includes asparagus, 3; green snap beans, 10; beets, 17; broccoli, 11; Brussels sprouts, 11; cabbage, 8; carrots, 13; cauliflower, 5; corn, 32; lima beans, 39; sweet green pepper, 7; peas, 11; potato, 31; summer squash, 8; and sweet potato, 28.
Grains and Breads
Grains and breads contain high concentrations of starch, a common source of carbohydrates for many Americans. The carbohydrate content of breads and cereals varies considerably from one brand to another, depending on the ingredients and added sugars. Examples of carbohydrate content in grains and breads, reported in grams by the USDA National Nutrient Database, include a 4-inch plain bagel, 45; a slice wheat or white bread, 12; 1 cup dry corn cereal, 24; 1 cup cooked oatmeal, 28; and 1 cup cooked white grits, 36.
Beverages
Many beverages contain high concentrations of carbohydrates, adding a large number of calories to the diet. Examples of carbohydrate content in beverages, reported in grams by the USDA National Nutrient Database, include 12 oz. regular beer, 13; 3.5 oz. sweet dessert wine, 14; 1 cup unsweetened apple juice, 28; 12 oz. regular cola, 35; 12 oz. root beer, 39; 8 oz. canned fruit punch drink, 30; 1 cup unsweetened grape juice, 37; 1 cup whole milk, 12; 1 cup chocolate whole milk, 26; 11 oz. ounces thick vanilla milkshake, 56; and 1 cup raw orange juice, 26.
Desserts and Candies
Desserts and candy contain high concentrations of carbohydrates, often with little other nutrient value. The carbohydrate content, in grams, of desserts and candies reported by the USDA National Nutrient Database includes 1 piece commercially prepared angel food cake, 16; 1 piece commercially prepared chocolate cake with chocolate frosting, 35; 1 commercially prepared chocolate, creme-filled cupcake with frosting, 30; 1 piece hard candy, 6; 10 large jelly beans, 27; and 1 bar plain milk chocolate, 26.
References
- "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids"; Food and Nutrition Board, Institute of Medicine of the National Academies; 2005
- USDA National Nutrient Database for Standard Reference, Release 23: Content of Selected Foods per Common Measure, Carbohydrate, by Difference
- United States Department of Agriculture Center for Nutrition Policy and Promotion: Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, Carbohydrates
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