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Carbs
Below is a list of carbohydrate based foods to give you and idea of the nutrition facts commonly associated with these foods.
| Carb | Item | Exchange | Calorie | Protein (g) | Carb (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Beans: | ||||||
| black | 1/3 cup | 59 | 4.4 | 9.9 | 0.4 | |
| garbanzo (chickpeas) | 1/4 cup | 67 | 3.65 | 11.25 | 1.05 | |
| kidney | 1/3 cup | 72 | 4.8 | 13.2 | 0.3 | |
| lima | 1/3 cup | 69 | 3.8 | 13 | 0.18 | |
| navy | 1/3 cup | 74 | 4.9 | 13.4 | 0.36 | |
| pinto (canned) | 1 cup | 206 | 11.7 | 36.6 | 1.9 | |
| Breads: | ||||||
| bagel | 1/3 large | 99 | 3.67 | 18.7 | .85 | |
| bun, hamburger / hotdog | 1 bun | 120 | 4.1 | 21.3 | 1.9 | |
| corn bread | 2" square | 93 | 3.3 | 13.1 | 3.2 | |
| cracked wheat | 1 slice | 60 | 2 | 12 | .6 | |
| english muffin | 1/2 | 65 | 2.2 | 12 | .5 | |
| french | 1 slice small | 92 | 3.8 | 18.1 | 0.6 | |
| mixed grain | 1 slice | 51.4 | 1.9 | 9.3 | .7 | |
| pita, whole wheat | 1/2 | 70 | 3 | 12 | 1 | |
| pumpernickel | 1 slice | 79 | 2.9 | 17 | .4 | |
| rolls, dinner | 1 | 113 | 3.1 | 20.1 | 2.2 | |
| rolls, whole wheat | 1 | 90 | 3.5 | 18.3 | 1 | |
| rye | 1 slice | 56 | 2.1 | 12 | .3 | |
| whole wheat | 1 slice | 56 | 2.4 | 11 | .7 | |
| graham crackers | 1 | 55 | 1.1 | 10.4 | 1.3 | |
| bran muffins | 1 small | 104 | 3.1 | 17.2 | 3.9 | |
| whole wheat muffins | 1 small | 103 | 4 | 20.9 | 1.1 | |
| pancakes | 4" diameter | 54 | 1.8 | 6.4 | 2.15 | |
| pita | 6" diameter | 165 | 5.5 | 33.4 | 0.7 | |
| pita, whole wheat | 6" diameter | 170 | 6.3 | 35.2 | 1.7 | |
| tortilla, corn | 6" diameter | 63 | 1.5 | 13.5 | .6 | |
| tortilla, wheat | 6” diameter | 80 | 3 | 12 | 2 | |
| Cereal: | ||||||
| bran flakes | 1/2 cup | 76 | 2.65 | 18.65 | .4 | |
| corn grits | 1/2 cup | 73 | 1.75 | 15.7 | .25 | |
| corn puffs | 3/4 cup | 55 | 1.25 | 11.7 | .35 | |
| granola | 1/8 cup | 63 | 1.4 | 9.4 | 2.45 | |
| oat flakes | 1/2 cup | 89 | 2.65 | 10.25 | .2 | |
| oat puffs | 3/4 cup | 55 | 1.25 | 11.7 | .35 | |
| oatmeal | 1/2 cup | 72.5 | 3 | 12.6 | 1.2 | |
| rice, puffed | 1 cup | 56 | .9 | 12.6 | .1 | |
| cream of rice | 1/2 cup | 62 | 1 | 14.2 | 0 | |
| cream of wheat | 1/2 cup | 67 | 1.9 | 13.85 | .25 | |
| wheat flakes | 1 cup | 116 | 3.3 | 26 | .7 | |
| wheat, toasted germ | 1/8 cup | 53.8 | 4.1 | 7 | 1.5 | |
| wheat granules | 1/4 cup | 101 | 3.3 | 23.2 | .1 | |
| wheat, puffed | 1/4 cup | 44 | 1.8 | 9.5 | .1 | |
| wheat, shredded | 1 lg. Biscuit | 83 | 2.6 | 18.8 | .3 | |
| Other: | ||||||
| artichoke | 1 med | 65 | 3.4 | 15.3 | .26 | |
| corn | 1/2 cup | 66 | 2.48 | 14.5 | .9 | |
| edamame, shelled | 2/3 cup | 120 | 10 | 9 | 5 | |
| lentils | 1/3 cup | 70 | 5.2 | 12.8 | 0 | |
| macaroni | 1/2 cup | 76 | 2.4 | 16.1 | .5 | |
| pasta | 1 oz | 100 | 5 | 19.5 | .25 | |
| peas, green | 1/2 cup | 59 | 3.95 | 10.5 | .29 | |
| peas, split | 1/3 cup | 77 | 5.3 | 13.8 | .1 | |
| popcorn | 1 cup | 54 | 1.8 | 10.7 | .7 | |
| potato | 1/2 cup | 57 | 1.6 | 12.85 | .1 | |
| potato, baked | 1/3 | 73 | 1.3 | 10.9 | .06 | |
| rice, brown | 1/3 cup | 78.2 | 1.64 | 16.8 | .4 | |
| rice, white | 1/3 cup | 78.6 | 1.46 | 17.4 | .17 | |
| rice, wild | 1/3 cup | 63 | 2.5 | 13.4 | .28 | |
| spaghetti | 1/2 cup | 77.5 | 2.4 | 16.1 | .3 | |
| squash, winter | 1/2 cup | 68 | 1 | 16 | .19 | |
| sweet potato | 1/2 | 68 | 1 | 16 | .19 | |
| yams | 1/3 cup | 70 | 1.6 | 16 | .13 | |
| Averages: | 72.5 | 2.5 | 14.5 | .5 |