Your Printable Guide to Carb Counts in Common Foods

Your Printable Guide to Carb Counts in Common Foods

Managing your blood sugar levels involves tracking and understanding your carbohydrate intake, which can be overwhelming without a clear guide. This printable guide aims to simplify the process by providing accurate carb counts for a variety of common foods.

Understanding Carb Counts

Carb counts refer to the number of grams of carbohydrates in a serving of a particular food. This can help you estimate your daily carb intake and ensure you're staying within your target range. Carb counts are especially important for individuals with diabetes, prediabetes, or those following a low-carb diet.

20 Common Foods with Accurate Carb Counts

1. Grains

  • 1 slice whole grain bread: 15-20g
  • 1/2 cup cooked white rice: 15g
  • 1/2 cup cooked brown rice: 20g
  • 1 small potato: 25g

2. Fruits

  • 1 medium apple: 25g
  • 1 medium banana: 27g
  • 1 cup mixed berries: 15g
  • 1 cup grapes: 20g

3. Vegetables

  • 1 cup cooked broccoli: 5g
  • 1 cup cooked spinach: 1g
  • 1 cup cooked carrots: 6g
  • 1 cup sliced bell peppers: 6g

4. Proteins

  • 1 egg: 0g
  • 1 oz beef: 0g
  • 1 oz chicken breast: 0g
  • 1/2 cup cooked lentils: 8g

5. Dairy

  • 1 cup milk: 12g
  • 1 cup plain yogurt: 8g
  • 1 oz cheddar cheese: 0g
  • 1 oz feta cheese: 0g

6. Snacks

  • 1 medium pear: 26g
  • 1 small pear: 21g
  • 1 cup puffed rice cereal: 20g
  • 1 small apple: 25g

7. Desserts

  • 1 small cup of ice cream: 30g
  • 1 small cup of cake: 50g
  • 1 small cup of sorbet: 20g
  • 1 small cup of custard: 30g

8. Beverages

  • 1 cup coffee: 0g
  • 1 cup tea: 0g
  • 1 cup unsweetened almond milk: 2g
  • 1 cup unsweetened coconut milk: 6g

9. Legumes

  • 1 cup cooked black beans: 20g
  • 1 cup cooked chickpeas: 20g
  • 1 cup cooked kidney beans: 20g
  • 1 cup cooked pinto beans: 20g

10. Meat

  • 1 small chicken breast: 0g
  • 1 small beef steak: 0g
  • 1 small pork chop: 0g
  • 1 small lamb chop: 0g

11. Seafood

  • 1 small shrimp: 0g
  • 1 small scallop: 0g
  • 1 small crab: 0g
  • 1 small lobster: 0g

12. Eggs

  • 1 large egg: 0g
  • 1 extra-large egg: 0g
  • 1 jumbo egg: 0g
  • 1 dozen eggs: 0g

13. Cheese

  • 1 small cup of cheddar cheese: 0g
  • 1 small cup of feta cheese: 0g
  • 1 small cup of mozzarella cheese: 0g
  • 1 small cup of ricotta cheese: 0g

14. Fats

  • 1 tablespoon olive oil: 0g
  • 1 tablespoon coconut oil: 0g
  • 1 tablespoon butter: 0g
  • 1 small can of oil: 0g

15. Spreads

  • 1 tablespoon peanut butter: 4g
  • 1 tablespoon almond butter: 4g
  • 1 tablespoon hummus: 4g
  • 1 tablespoon jam: 4g

16. Sauces

  • 1 tablespoon soy sauce: 1g
  • 1 tablespoon oyster sauce: 1g
  • 1 tablespoon hoisin sauce: 1g
  • 1 tablespoon teriyaki sauce: 1g

17. Condiments

  • 1 teaspoon sugar: 4g
  • 1 teaspoon honey: 4g
  • 1 teaspoon maple syrup: 4g
  • 1 teaspoon creamer: 4g

18. Baking

  • 1 slice whole grain bread: 15-20g
  • 1 slice white bread: 10-15g
  • 1 slice whole wheat bread: 15-20g
  • 1 slice rye bread: 15-20g

19. Miscellaneous

  • 1 small cup of puffed rice: 20g
  • 1 small cup of instant oatmeal: 25g
  • 1 small cup of instant grits: 30g
  • 1 small cup of granola: 30g

20. Cooking Oils

  • 1 tablespoon olive oil: 0g
  • 1 tablespoon coconut oil: 0g
  • 1 tablespoon butter: 0g
  • 1 small can of oil: 0g

Remember to consult with a healthcare professional or a registered dietitian to create a personalized meal plan tailored to your specific needs and health goals. This guide provides a general overview of common foods and their carb counts, which can be a helpful resource in your journey towards managing your blood sugar levels.