Carbohydrate Content Of Cooked & Uncooked Foods

Your body needs three macronutrients for energy: carbohydrates, protein and fat. Carbohydrates should make up the majority of your diet, since almost all foods contain some type of carbohydrates, such as starch or sugar. Cooking minimally affects the carb content in the foods you eat, but some carbohydrates may spill out in cooking water, such as from blanching broccoli.

Carbohydrates in Your Diet

About 45 to 65 percent of your total caloric intake should come from carbohydrates, says the Mayo Clinic. Carbohydrates provide 4 calories per gram. If you follow a 2,000 calorie diet, you need between 225 and 325 g of carbs for the entire day.

Grain Foods

Most grain foods need to be cooked prior to consumption, since the hard outer shell would be difficult for you to chew through and digest. The majority of your starch intake should come from whole grains, which are loaded with fiber, B vitamins and minerals. A slice of bread, 1/2 cup of prepared oatmeal, 1/3 cup of cooked rice or pasta or 1/2 cup of cooked bulgur wheat, each provide 15 g of carbohydrates. Cold breakfast cereal varies in carb content, but, in general, 1/2 cup of bran cereal, 1-1/2 cups of puffed cereal or 3/4 cup of unsweetened cereal all contain around 15 g of carbohydrates.

Carbohydrate Content of Fruit

One serving of fruit, including 1/2 cup of canned fruit, a small 4 oz. piece of whole fruit or 4 oz. of 100 percent fruit juice, each contain 15 g of carbohydrates, according to the American Dietetic Association. Fruits can also be dried, another travel-friendly way to sneak in a serving of fruit. A serving of dried fruit, such as four apple rings, eight apricot halves, three dates or 2 tbsps of raisins, each provide 15 g of carbohydrates.

Cooked vs. Uncooked Vegetables

Vegetables can generally be either starchy or non-starchy, with the latter having a lower carb content. Starchy vegetables are not palatable in raw form and are usually cooked before consumption. Single servings of starchy vegetables, such as 1/2 cup of mashed sweet potato or a 3 oz. baked potato, each provide 15 g of carbohydrates. A 1 cup serving of raw non-starchy vegetables, such as salad greens, onions, tomatoes, peppers or celery, provides a minimal 2 g of carbohydrates. Cooked spinach, cauliflower, eggplant, broccoli or sugar snap peas offer 4 g of carbohydrates per 1 cup portion.