A Photo Essay: What 100 Grams of Carbs Looks Like

A photo essay of 100 grams of carbs from various food sources, including fruits, vegetables, whole grains, and processed foods.

Fruits and Vegetables (20-30 grams of carbs)

• 1 medium-sized banana (27 grams of carbs)
• 1 cup of mixed berries (15 grams of carbs)
• 1 cup of cooked broccoli (5 grams of carbs)
• 1 medium-sized orange (12 grams of carbs)

Whole Grains (20-30 grams of carbs)

• 1 slice of whole grain bread (15 grams of carbs)
• 1/2 cup of cooked brown rice (20 grams of carbs)
• 1/2 cup of cooked quinoa (15 grams of carbs)
• 1 small potato (20 grams of carbs)

Protein Sources with Carbs (10-20 grams of carbs)

• 1 cup of cooked chicken (0 grams of carbs, but often served with carbs)
• 1 cup of cooked salmon (0 grams of carbs, but often served with carbs)
• 1 cup of Greek yogurt (10 grams of carbs)
• 1 scoop of whey protein powder (5 grams of carbs)

Processed Foods (10-30 grams of carbs)

• 1 cup of instant noodles (20 grams of carbs)
• 1 cup of popcorn (30 grams of carbs)
• 1 cup of fruit smoothie (20 grams of carbs)
• 1 cup of granola (20 grams of carbs)

Carbs in Beverages (10-20 grams of carbs)

• 1 cup of milk (12 grams of carbs)
• 1 cup of juice (20 grams of carbs)
• 1 cup of coffee with sugar (10 grams of carbs)
• 1 cup of tea with honey (20 grams of carbs)

Carbs in Snacks (10-20 grams of carbs)

• 1 medium-sized apple (10 grams of carbs)
• 1 cup of mixed nuts (10 grams of carbs)
• 1 cup of dried fruit (20 grams of carbs)
• 1 cup of pretzels (20 grams of carbs)

Note: The carb values are approximate and may vary depending on the specific food item and brand.