Carbohydrates are a macronutrient, meaning they are required for human health in larger quantities, like proteins and fats. The Recommended Dietary Allowance (RDA) or minimum amount required is 130 grams. Most individuals require more because it is the body's main source of fuel. Foods that offer carbohydrates includes breads, grains, cereals, starches, fruits, starchy vegetables, milk and other dairy products, many snack foods, baked goods and sweets.
Breads and Other Grains
Starches and grains, including pasta, rice, cooked cereals, breads and muffins, are rich in carbohydrates. The amount varies depending upon the manufacturer and ingredients, for example. An average 1-ounce slice of whole wheat bread, commercially prepared, offers 16 grams of carbohydrate. Sweet breads, such as banana or zucchini, are richer in carbohydrates because they contain sugar. One slice of either provides, on average, 34 grams of carbs. Pasta, such as 1 cup of cooked spaghetti, provides 43 grams of carbohydrates. One cup of long-grain brown rice, cooked, offers 45 grams of carbohydrates. One 6.5-inch whole-wheat pita and 1 packet of plain, instant oatmeal provide 35 and 19 grams of carbohydrates, respectively.
Fruits
Whole, raw fruits, dried fruits and 100 percent fruit juice are carbohydrate-rich. One small piece of raw fruit, such as a banana, apple, orange or pear, offer 15 to 20 grams of carbohydrates. One cup of strawberries, halved, offers 12 grams, and 1 cup of raw blueberries offers 21 grams of carbohydrates. A 1/2 cup serving of 100 percent fruit juice, such as orange, apple or grapefruit (without added sugar), offers about 15 grams of carbohydrates. Dried fruits, unsweetened, are higher in carbohydrates because the sugar is concentrated. A 1/4-cup serving of seedless raisins offers about 29 grams of carbohydrates. For the same amount of carbohydrates, you could consume a whole cup of seedless raw grapes.
Starchy Vegetables and Dairy Products
One small potato provides about 28 grams, and 1/2 cup cooked corn (from frozen) has 16 grams of carbohydrates. A 1/2 cup of cooked peas (from frozen) provides 11 grams. Starchy beans, such as navy, black, pinto, kidney, white and the like, provide, on average, 20 grams of carbohydrates per 1/2 cup. Non-starchy vegetables, such as summer squash, leafy greens, green beans, eggplant, asparagus and others, are low in carbohydrates, providing less than 10 grams per standard serving (usually 1 cup raw or 1/2 cup cooked). Dairy products, unsweetened, such as 8 ounces of milk or plain yogurt, provide about 12 grams.
Sweets
Sweets, snacks, bakery items and other desserts are carbohydrate rich. There is no standard, and the carbohydrate content of these foods varies greatly. For example, a commercially prepared soft oatmeal raisin cookie may provide about 30 grams of carbs. A 1/2 cup of regular chocolate ice cream provides 19 grams. Often, lower-fat desserts are higher in sugar, thus higher in carbohydrates to make up for lost flavor. In the case of frozen desserts, low-fat or non-fat chocolate frozen yogurt offers, on average, 27 grams of carbohydrates. A small, chewy fruit-and-nut granola bar provides about 22 grams. Other sweets, like regular jam/preserves, are carbohydrate rich. A 1-tablespoon serving provides about 15 grams.
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