Carbohydrate Quick Reference Guide
Use this chart as a tool to stay on track with your carbohydrate goals each day. You’ll find quick portion size guides and food categories for easy comparison to make carb counting a skill you will master in no time!
Carbohydrate Quick Reference Guide
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Each Option = 15 grams of Carbohydrates or 1 Carbohydrate Choice
| Breads | 1 slice white or whole grain | 2 slices reduced-calorie/light | 1/2 English muffin | 1/4 large bagel | 1 small (6") flour/corn tortilla | 1 waffle (4" across) | Quick Tip: Remember to choose whole grains as much as possible for added fiber and nutrients! | |||
|---|---|---|---|---|---|---|---|---|---|---|
| Cereal & Grains | 1/3 cup barley, quinoa, couscous, rice (all types), pasta | 1/2 cup hot cereal (oats, grits cooked in water) | 1/2 cup bran cereal, shredded wheat | 1/2 cup beans, lentils, peas (cooked or canned, drained & rinsed) | 3/4 cup unsweetened ready-to-eat cereal | Quick tip: Beans, lentils and peas are great protein sources and high in fiber! | ||||
| Starchy Veggies | 1/4 large baked potato with skin | 1/2 cup corn, peas, mixed veggies, parsnips | 1/2 cup yam or sweet potato | 1/2 cup mashed potato with milk and fat | 1 cup winter squash (butternut, acorn) | |||||
| Non-Starchy Veggies | *Each serving = 5 grams carbohydrates | 1/2 cup cooked or 1 cup raw | 1/2 cup vegetable juice | Non-starchy veggies include asparagus, beets, broccoli, carrots, cauliflower, green beans, greens, mushrooms, onions, spinach, tomatoes, and zucchini. | Quick tip: Salad Greens are "Free" | |||||
| Fruit & Fruit Juices | 17 small grapes | 1 extra-small banana (4") | 1 small apple | 1 100% fruit juice bar | 1 medium orange, pear, nectarine, tangerine | 2 tbsp. dried fruit (raisins, cranberries, mixed) | 1/2 cup unsweetened applesauce or canned fruit | 1/2 cup unsweetened fruit juice | 1 cup diced melon | Quick tip: Choose whole fruit for added fiber! |
| Dairy & Dairy Substitutes | 3/4 cup yogurt (regular or Greek yogurt, plain or sweetened with an artificial sweetener) | 1 cup milk (1%, 2%, whole) | 1 cup rice drink (plain, fat-free) | 1 cup soy milk (regular or low-fat, plain) | ||||||
| Crackers & Snacks | 3 graham cracker (2.5 inch squares) | 6 saltine crackers | 8 animal crackers | 8 baked snack chips (potato, pita) | 13 regular snack chips (potato, tortilla) | 1 granola or snack bar | 2 rice cakes (4" across) | 3 cups popcorn | Quick Tip: Remember to choose whole grains! | |
| Sweets & Desserts | 1 oz. chocolate (dark, milk) | 1 tbsp. honey, jam or jelly, sugar | 3 pieces hard candy | 2-inch square unfrosted cake | 2 small sandwich cookies with creme filling | 1/2 cup regular ice cream | 1/2 cup sugar-free pudding | Quick Tip: Reserve these for special occasional indulgences! Choose dark chocolate for added health benefits! | ||
| Portioning | 1 hand palm = 1 slice of bread | 1 tennis ball = 1 medium fruit | 1 handful or 1/2 baseball = 1/2 cup serving | 1 fist or 1 baseball = 1 cup serving |
References: American Diabetes Association, Academy of Nutrition and Dietetics (2014). Count your Carbs. Getting Started.; American Diabetes Association, Academy of Nutrition and Dietetics (2014). Choose Your Foods. Food List for Diabetes.; American Diabetes Association, Academy of Nutrition and Dietetics (2014). Choose Your Foods. Food List for Weight Management.
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