Carbohydrates are a common source of energy and assist with a number of biological functions such as blood clotting and support of the immune system. The two main types of carbohydrates are complex carbs, which include grains, beans and potatoes, and simple carbs, which are found in refined and processed foods, and in fruits and vegetables . The U.S. Centers for Disease Control & Prevention (CDC) recommends that calories from carbohydrates comprise 45 to 65 percent of a person's diet. Many popular foods have carbohydrates.
Fast Food
Fast food is prominent in the American diet. Some of the most popular fast foods contain a high amount of simple carbohydrates. These are broken down and absorbed quickly by the body, providing a brief burst energy.
The typical quarter-pound cheeseburger has 43 grams of carbohydrates; four chicken nuggets have 11 grams; a large order of fries (no ketchup) has 71 grams; and a 16-ounce soda has 40 grams of carbohydrate.
Fruits and Vegetables
Fruits and vegetables contain a wealth of complex carbohydrates, though the sugar in them is considered a simple carb. A medium apple contains 19 grams of carbs; a medium banana has about 27 grams; an orange has between 11 and 21 grams, depending on size; a medium peach has about 9 grams; and a cup of sliced strawberries has 12.75 grams of carbs.
Vegetables are another good source of complex carbohydrates. They are broken down and absorbed more slowly, providing a steady supply of energy. The most popular vegetables in America include chopped iceberg lettuce with about 1 gram of carb per cup; raw chopped carrots with 12.26 grams per cup; a cup of cooked peas with 11.28 grams per cup; and a medium baked Russet potato with about 37 grams of carbohydrate.
Pre-packaged Foods
The USDA reports that convenience food consumption has risen steadily over the last 40 years. Carbohydrates in some of the most popular pre-packages foods are boxed macaroni and cheese with 47.5 grams of carbohydrates per cup; a chocolate chip granola bar with 22.3 grams; a cup of air-popped popcorn at a little more than 6 grams; corn flakes with about 24 grams in a cup; and cheese pizza with more than 39 grams of carb per slice.
Processed Staple Foods
Many foods found in the kitchen cabinet have carbohydrates. White bread contains 12.65 grams of carbs per slice; sugar contains 4.2 grams per teaspoon; pancake syrup contains just over 12 grams per tablespoon; spaghetti noodles contain almost 40 grams in one cup; canned peaches in heavy syrup contain more than 52 grams of carbs in 1 cup; mayonnaise contains 3.5 grams per tablespoon; and ketchup contains 4 grams in a tablespoon.
High-Carbohydrate Foods
Some of the foods with the highest carbohydrate content include 1/2-cup of raisins with 79 grams of carbohydrate; 10 dates with 51 grams; a cup of applesauce with 60 grams in 1 cup; 10 prunes with 53 grams; a cup of navy beans with 48 grams; garbanzo and white beans with 45 grams in a cup; and a cup of fruit-flavored yogurt with 42 grams of carb.
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