Top 10 Foods Highest in Carbohydrates (To Limit or Avoid)
Carbohydrates are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilisation, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include sugary cereals, crackers, cakes, flours, jams, preserves, bread products, refined potato products, and sugary drinks. Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt.
Below is a list of foods highest in unhealthy carbohydrates foods (snacks).
#1: Sugars, Syrups & Sweeteners (Granulated Sugar)
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Carbohydrate 100g
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Per teaspoon (4g)
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Percent Carbohydrate
|
|
100g
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4g
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100%
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Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per teaspoon): Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown Sugar (2.9g), and Maple Syrup (2.7g).
#2: Candies (Jelly Gumdrops)
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Carbohydrate 100g
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Per 10 candies (36g)
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Percent Carbohydrate
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98.9g
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35.6g
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99%
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Other Candies High in Carbohydrate (Grams per 10 candies): Almond Nougat (129g), Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops (44g), Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans (26.2g), Sugarless Chewing Gum (19g), and Skittles (10g).
#3: Cereals (Frosted Rice Crispies)
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Carbohydrate 100g
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In a 3/4 cup (30g)
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Percent Carbohydrate
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|
91.3g
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27.4g
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91%
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Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA Serving)): Crispy Rice (28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes (26.8g), Reduced-Sugar Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g), Marshmallow Froot Loops & Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow (25.1g), Golden Crisp & Fruity Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks (23.9g), Bran Flakes (23.8g), and Fruit & Nut Muesli (23.3g).
#4: Snacks (Fat-Free Potato Chips)
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Carbohydrate 100g
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Per ounce (28g)
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Percent Carbohydrate
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83.8g
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23.5g
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84%
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Other Snacks High in Carbohydrate (Grams per ounce): Fat-Free Caramel Popcorn (25.2g), Pretzels (22.8g), Rice Cakes (white rice) (22.7g), KELLOGS Rice Krispies Squares (22.5), Granola Bars (with added sugar) (22.2g), Breakfast Bars (20.4), Low Fat Cheese Puffs (20.3), and Flavoured Tortilla Chips (17.7g).
#5: Cookies & Cakes (Fortune Cookes)
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Carbohydrate 100g
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Per cookie (8g)
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Percent Carbohydrate
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84g
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6.7g
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84%
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Other Cookies & Cakes High in Carbohydrate (Grams per ounce): Fudge Cake Cookies (21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g), Gingersnaps (21.5g), Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter Cookies (20.8g), Vanilla Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g). (Grams per piece or slice): Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g), Low-Fat Cake Snacks (19.6g), and Fat-Free Devil's Food Cake (11.9g).
#6: Refined Flours (White, All-Purpose Flour)
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Carbohydrate 100g
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Per cup (125g)
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Percent Carbohydrate
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|
76.3g
|
95.4g
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76%
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Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), White Rice Flour (126.6g), Refined Sorghum Flour (123.7g), White Bread Flour (99.4), White Self-Raising Flour (92.8g), and Light Rye Flour (78.2g).
#7: Jams & Preserves
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Carbohydrate 100g
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Per tablespoon (20g)
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Percent Carbohydrate
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|
68.9g
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13.8g
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69%
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Other Jams & Preserves High in Carbohydrate (Grams per tablespoon): Marmalade (13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g).
#8: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)
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Carbohydrate 100g
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Per bagel (99g)
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Percent Carbohydrate
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|
59.3g
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58.7g
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59%
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Other Breads High in Carbohydrate (Grams per slice/piece): French Bread (72.1g), Naan Bread 45.4g, Deep Dish Pizza (39.5g), Pan-Dulce (Sweet Bread) (35.5g), Pita Bread (33.4g), Thin-Crust Pizza (27g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), and White Bread (14.3g).
#9: Potatoes (Hash Browns)
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Carbohydrate 100g
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Per cup (156g)
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Percent Carbohydrate
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|
35.1g
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54.8g
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35%
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Other Potato Products High in Carbohydrate (Grams per serving): Mashed Potato (35.3g), Instant Mashed Potato (33.9), Candied Sweet Potato (33.7g), 10 French Fries (21.2g), 1 Medium Potato Pancake (10.3g).
#10: Sugary Drinks (Cola)
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Carbohydrate 100g
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Per can 12 fl ounces (368g)
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Percent Carbohydrate
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|
10.6g
|
38.9g
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11%
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Other Drinks and Fruits Juices High in Carbohydrates (Grams per cup, 8-12oz): Strawberry Milkshake (53.3g), Guava Nectar (40.8g), NAKED Blue Machine Fruit Smoothie (40g), Fruit Flavoured Drink (38.2g), Grape Juice (37.4g), Passion Fruit Juice (35.7g), Orange Breakfast Drink (33.4g), Green Goodness Smoothie (32.8g), Pomegranate Juice (32.7g), and Pineapple Juice (32.2g).
Top 10 Healthy High Carb Foods
Carbohydrates are an essential part of a balanced diet, however, some popular diets have unfortunately given 'carbs' a bad reputation and even lead to a 'fear' of carbohydrate foods in recent years. A balanced diet should always include the three major food groups (carbohydrates, proteins, and fats). Carbohydrate-rich foods are the body's main source of energy, giving you the fuel you need to carry out your daily activities. The brain also runs on carbohydrates, so this includes mental, as well as physical, energy. Healthy carbohydrate food sources like whole grains and vegetables are also a key dietary source of fiber, vitamins, and minerals. Choosing the right type of carbohydrates is important; the ones that should be avoided are the refined carbs, including white bread, white rice, white flour products and anything with added sugar. The following is a list of the top 10 healthy sources of carbohydrates to include in your diet.
#1: Wholegrains (Pearled Barley, cooked)
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Carbohydrate 100g
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Per cup (157g)
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Per 1/2 cup (79g)
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28.2g
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44.3g
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22.2g
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Other Wholegrains High in Carbohydrate (grammes per cup, cooked): Spelt (51.3g), Kamut (47.5g), Brown Rice (45.8g), Wholewheat Pasta (37.2g), Couscous (36.5g), Wild Rice (35g), Buckwheat Groats (33.5g), and Bulgur (33.8g).
#2: Alternative Grains (Millet, cooked)
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Carbohydrate 100g
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Per cup (174g)
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Per 1/2 cup (87g)
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23.7g
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41.2g
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20.6g
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Other Alternative Grains High in Carbohydrate (grammes per cup, cooked): Teff (50g), Amaranth (46g), and Quinoa (39.4g).
#3: Beans (Pinto Beans, cooked)
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Carbohydrate 100g
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Per cup (171g)
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Per tablespoon (11g)
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26.2g
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44.8g
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2.9g
|
Other Beans High in Carbohydrate (grams per cup, cooked): Adzuki Beans (57g), Navy Beans (47.4g), Pink Beans (47.2g), Black Turtle Beans (45g), White Beans (44.9g), Yellow Beans (44.7g), Cranberry (Roman) Beans (43.3g), and Kidney Beans (40.4g).
#4: Lentils (cooked)
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Carbohydrate 100g
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Per cup (198g)
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Per tablespoon (12g)
|
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20.1g
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39.9g
|
2.4g
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Other Pulses High in Carbohydrate (grammes per cup, cooked): Chickpeas (Garbanzo Beans) (27.4g), and Split Peas (41.4g).
#5: Vegetables (Sweet Potatoes, cooked)
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Carbohydrate 100g
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Per cup (200g)
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Average Potato (114g)
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20.7g
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41.4g
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23.6g
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Other Vegetables High in Carbohydrate (grams per cup, cooked): Sweet Corn (31.3g), Parsnips (26.6g), Peas (25g), Succotash (24.4g), Butternut Squash (21.5g), Beets (17g), Rutabagas (Swede) (16.4g), Tomatoes (13.2), and Carrots (12.8g).
#6: Fruit (Bananas)
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Carbohydrate 100g
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Per cup, sliced (150g)
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Per banana (118g)
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|
22.8g
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34.3g
|
27g
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Other Fruit High in Carbohydrate (grams per piece or cup): Pomegranate (52.7g), Mango (50.3g), Grapes (27.3g), Pears (27.1g), Apples (25.1g), Cherries (22.1g), Blueberries (21.4g), Figs (12.3g), and Kiwi Fruit (10.1g).
#7: Nuts and Seeds (Pumpkin Seeds)
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Carbohydrate 100g
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Per cup (64g)
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Per ounce (28g)
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53.8g
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34.4g
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15.1g
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Other Nuts and Seeds High in Carbohydrate (grams per ounce): Chestnuts (12.8g), Chia Seeds (11.8g), Cashew Nuts (9.2g), Pistachios (8.2g), Flaxseeds (8.1g), Sesame Seeds (7.2g), Sunflower Seeds (6.7g), and Almonds (6g).
#8: Low Fat Dairy (Low Fat Cream Cheese)
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Carbohydrate 100g
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Per cup (240g)
|
Per tablespoon (15g)
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|
8.1g
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19.5g
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1.2g
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Other Low Fat Dairy Products High in Carbohydrate (grams per cup): Low Fat Plain Yoghurt (17.2g), Skimmed Milk (12.2g), Semi-skimmed Milk (11.8g), Whole Milk (11.7g), Whole Milk Plain Yoghurt (11.4g), Cottage Cheese (10.8g), Low-Fat Mozzarella (8.4g), and Swiss Cheese (7.1g).
#9: Healthy Carb-Rich Snacks (Brown Rice Cakes, with Sesame Seeds)
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Carbohydrate 100g
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Per ounce (28g)
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Per 2 cakes (18g)
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|
81.5g
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22.8g
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14.7g
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Other Carb-Rich Snacks High in Carbohydrate (grams per ounce): Rye Crackers (23g), Wholewheat Pretzels (22.8g), Corn Tortilla Chips (18.3g), Sweet Potato Chips (15.9g), Trail Mix (12.6g), Raw Food or Granola Bars (no refined sugar) (9.9g), Falafel (8.9g), and Mixed Nuts (7.1g).
#10: Dried Fruit (Raisins)
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Carbohydrate 100g
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Per cup (165g)
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Per ounce (28g)
|
|
79.2g
|
130.6g
|
22.2g
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Other Dried Fruit High in Carbohydrate (grammes per ounce): Dates (21g), Currants (20.7g), Dried Pears (19.5g), Dried Apples (18.5g), Prunes and Dried Figs (17.9g), Dried Apricots (17.5g), and Dried Peaches (17.1g).
*Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.
source: goodandbadcarbohydrates
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