The total amount of carbohydrate found in food corresponds to the sum of the starch, sugar and dietary fiber. Both sugar and starch contribute to elevating your blood sugar levels and can be used for energy. Dietary fiber, on the other hand, is neither digested nor absorbed, but plays an important role in your gastrointestinal health. If you have diabetes or need to keep your blood sugar levels under control, it is likely that you need to control your carbohydrate intake as it is the main factor that influences your blood sugar levels. Some dieters also restrict their carbohydrate intake to between 50 and 150 g a day to facilitate body fat loss.
Grains
All grains provide a good source of carbohydrate. Each serving of 1/3 cup of rice or pasta, 1/2 cup of oatmeal, four to six crackers, one regular slice of bread, 1/4 bagel, 1/2 English muffin and 1/2 cup of cold breakfast cereal contains approximately 15 g of total carbohydrates. The amount may vary slightly from one brand to another, so it is best to check labels when possible. Whole grains have a similar carbohydrate content, but constitute a better source of fiber.
Vegetables
Starchy vegetables contain a significant amount of carbohydrates. For example, a quarter of a large potato, 1/2 cup mashed potatoes, 3/4 cup cooked winter squash, 1/2 cup corn or half of a medium sweet potato each provides the equivalent of 15 g of carbohydrate. Non-starchy vegetables are practically carbohydrate-free, with less than 5 to 10 g of carbohydrate, most of the carbohydrates being dietary fiber, per serving. Broccoli, cauliflower, carrots, onions, tomatoes, cucumber, summer squash, leafy greens, mushrooms, bell peppers and asparagus are examples of low-carb vegetables.
Fruits
Fruits are rich in natural sugar and fiber, which give them an average carbohydrate content of 15 g per small piece of fresh fruit, whether it is a small apple, a small pear or a small orange. Larger fruits may contain double the amount of carbohydrate. Other servings of fruits providing 15 g of carbohydrates including 1/2 cup of grapes, two small kiwifruits, 3/4 cup of cherries, 1 1/2 cup of strawberries or 1 1/2 cups of watermelon.
Dairy Products
Cheese is practically carbohydrate-free, with less than 1 to 2 g of carbohydrate per ounce. Milk, whether it is whole milk, part-skim or skim milk, contains an average of 12 g of carbohydrate per serving. The carbohydrate content of yogurt varies more widely, depending on the type. For example, 2/3 cup of plain yogurt or yogurt sweetened with sugar substitutes contain 15 g of carbohydrates. Yogurt sweetened with real sugar contains the same amount of carbohydrate per 1/2-cup serving.
Protein and Fats
Most sources of protein, such as meat, poultry, fish, tofu and other soy-based vegetarian protein alternatives, are free of carbohydrate. Butter, mayo, margarine and vegetable oils are made up of fat only and do not provide any carbohydrate.
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