Carbohydrate Counting Reference Tables This booklet is designed to provide information on the carbohydrate (CHO) content of common foods
This booklet...
Carbohydrate Counting Reference Tables This booklet is designed to provide information on the carbohydrate (CHO) content of common foods
This booklet was given to you by: Name: Contact Tel No:
Introduction What is The following is a guide to the Carbohydrate (CHO) content of common foods. These can be used to calculate the CHO content of the meals and snacks that you eat. The lists show the amount in grams of CHO in an average portion, and in 100g of that food. You can use this information to calculate the CHO content of a weighed food portion, e.g. cooked pasta. A selection of brand foods is also shown. Values can differ between products. Remember to use food labels and make sure that you use the total CHO content, including both starches and sugars to calculate the CHO intake from that food, e.g.
a portion of cooked pasta weighs ~ 200g Cooked white pasta has 22g carbohydrate per 100g. This portion, therefore has 44g CHO (2 x 22g)
It is a good idea for you to keep the labels of foods that you usually eat, the CHO content of these foods can then be written into this booklet for reference in the future. The blank pages at the end of the booklet can be used for this purpose.
CHO PER CHO PER PORTION 100G 10 75 10 66 10 70 10 80 10 68 15 70 15 67
TYPICAL INDIVIDUAL PORTION SIZE (G) 35 72 28
CHO PER CHO PER PORTION 100G
15 35
68 60
15 21
56 64
Buns and cakes What is FOOD ITEM
Almond Slice American Muffins Mini-muffinschocolate Apple Strudel Apple Turnover Bakewell Tart (Individual) Black Forest Cake (gateau) Chelsea bun
7 35 14
20 49 49
115 100 43
41 78 27
36 78 64
90
32
36
78
44
56 7
FOOD ITEM
Chocolate cake (butter icing) Cupcakes – iced Cream filled choux bun Cream horn Chocolate Éclair Currant bun Custard Tart (individual) Custard slice Danish pastry (med) Doughnut Flapjack (med) Fruit cake (plain) – slice Fruit cake with icing Gateau slice Iced bun Madeira cake Malt loaf (slice) Mince pies Meringue nest (small) Rock cake Scone (fruit) Sponge Swiss roll Teacake (Fresh) Cherry Fruit Cake
TYPICAL PORTION (G) 65
CHO PER PORTION
CHO PER 100G
38
58
41 95
18 27
44 29
60 90 60 94
15 27 30 30
26 31 50 32
108 110 60 60 90
41 56 28 36 52
38 51 47 60 58
70 85 35 40 35 55 15
44 37 21 23 20 21 14
63 43 59 58 57 39 93
45 48 60 30 60g 42
26 25 31 17 31 25
58 53 52 58 52 60
8
Confectionery What is FOOD ITEM
Aero Bar Bounty Chocolate Buttons Caramel Bar Caramel Egg Chocolate éclair Chocolate Peanuts CHOMP Crunchie Curly Wurly Dairy Milk Dolly Mix Flake Galaxy Kit Kat Lion Maltesers Mars Marshmallows Milky Bar Milky Way Mints – Extra
TYPICAL PORTION 48g 57g twin pack 65g packet 50g bar 40g 9g each 227g packet 26g bar 42g bar 29g 43g vending 56g bag 34g bar 9g, In 99 47g bar 49g per 4 fingers 53g bar 37g bag 65g bar 5g each 13g bar 26g bar 46g tube
Small Carton (125g) Small Carton (125g) Small Carton (125g) 1 tbsp
10
7
17
14
10
6
10
92
120g
20
17
Custard powder Custard made up Tapioca (Raw) Sago (Raw)
TYPICAL PORTION
95 94
Milk Pudding
Average (150g)
20
14
White Magnum Vanilla Cornetto Choc Ice
Ice-cream from multi-pack Ice-cream from multi-pack Individual (52g)
29
25
26
34
14
28 11
Fruit What is ITEM FOOD
Apple Juice Eating Apple Stewed Apple – No sugar Apricots Fresh Dried Apricots Banana (no skin) Grapes Grapefruit Grapefruit Juice Kiwi Mango Melon Nectarine Orange Orange Juice Paw-Paw Peach Tin peaches in juice Pear Pineapple Tin pineapple in juice Dessert Plum Pomegranate Prunes Raspberries Raisins Satsumas Strawberries
TYPICAL PORTION
CHO PER PORTION
80mls Medium (120g) 6 Tablespoons
15 15 10
CHO PER 100G 12.5 12 8
4 whole 4 ready to eat 1 medium (100g) 10 medium sized ½ 100mls 2 fruit 1 /3 1 slice 1 medium fresh 1 medium 100mls 1 /4 1 medium 100g 1 medium 1 slice fresh 1 ring/6 chunks
Meat products What is FOOD ITEM Steak & Kidney Pie Yorshire Pudding Sausage Roll Pizza (Cheese & Tomato) Pork Pie Cornish Pasty
TYPICAL PORTION 1 individual (160g) 1 average (80g) Medium (60g) ½ thin crust
Individual (140g) Medium
CHO PER PORTION 40
CHO PER 100G 25
20
25
21 50
35 34
34
24
40-50
25
13
Rice and pasta What is FOOD ITEM
TYPICAL PORTION 1 tbsp (35g)
CHO PER PORTION 10
CHO PER 100G 30
White Rice (uncooked) Brown Rice
3oz (75g)
65
86
1 tbsp (35g)
10
32
Basmati Rice
1 tbsp (35g)
10
30
White Pasta (cooked) White Pasta (uncooked) Egg Lasagne (dried) Wholemeal Pasta Tortellini (cooked) Egg Noodles (dry) Macaroni Cheese Pot Noodles
½ cup (50g)
11
22
15g
11
74
1 sheet
10
68
20 strands (45g cooked) 180g
10
23
54
30
68g (dry)
48
70
300g
42
14
1 pot
40-50
Ravioli
200g small tin 20
10
Couscous (cooked)
150g
51
White Rice
77
14
Home baking What is FOOD ITEM White & Wholemeal Flour Sugar Dried Fruit Oats Syrup/Honey
TYPICAL PORTION 1 tbsp ( ½ oz)
CHO PER CHO PER PORTION 100G 10 76
10oz (25g) 1oz (25g) 1oz (25g) 1oz (25g)
25 14 15 20
100 70 62 80
TYPICAL PORTION 1 small packet (25g) 50g packet 30g Small 30g packet 1 tablespoon
CHO PER PORTION 15
CHO PER 100G 60
5 20 10
10 70 38
1 teacup (20g) 25g packet 50g 50g 30g bag
10 15 25 30 10
Snacks What is FOOD ITEM Crisps Peanuts Raisins Dried Fruit and Nut Popcorn – unpopped Popped Twiglets Pringles Tortilla Chips Bombay Mix
10 50 62 47 60 35
15
Sugar and preserves What is
10 10
70
Glucose Tablets
2 level teaspoons 2 level teaspoons 3 tablets
CHO PER 100G 100
Lucozade
50mls / 2fl oz
10
20
Fizzy Drinks (not diet) eg. Coca Cola Lemonade (not diet)
200mls 8fl oz
20
10
200mls / 8fl oz
10
5
FOOD ITEM Sugar or Glucose Honey, Jam or Syrup
TYPICAL PORTION
CHO PER PORTION
10
16
Take-away foods What is FOOD ITEM McDonald’s: Thick shake McDonalds: Hamburger McDonalds: Cheeseburger McDonalds: Quarterpounder McDonalds: BigMac McDonalds: Chicken Nuggets Bacon & Egg McMuffin McDonalds: French Fries KFC – Chicken Original recipe KFC – Burgers Pizza Hut – Thin & Crispy Pizza Stuffed Crust Pizza Pan Pizza B King – French Fries Chicken Tenders B King – Whopper or Double Whopper B King – Bacon Double Cheese or Hamburger / Cheeseburger
TYPICAL PORTION SIZE Regular Vanilla 103g 117g
CHO PER PORTION 66 28 28
160g
22
207g 6 nuggets – 100g
37 17
140g Medium / Large Wing / Breast / Drumstick Chicken Fillet Burger 1 slice medium pizza 1 slice medium pizza 1 slice medium pizza Small / Medium / King-size 4 pieces Plain Burger or with cheese Basic Burger with Sauce
Vegetables FOOD ITEM What is Baked beans Red kidney beans Cooked Red kidney beans Tinned Chick peas Cooked Chick peas Tinned Lentils Cooked Mung dahl, cooked Potatoes, Old Raw Potatoes, Old Boiled New Pots with skin, Boiled Baked potato with skin Chips Roast Potato Mashed Potatoes Sweet Potato Potato Croquette Crisps Peas Sweetcorn canned
TYPICAL PORTION
CHO PER PORTION
CHO PER 100G
3 tbsp 3 tbsp
15 17
15 17
3 tbsp
17
17
2 tbsp 2 tbsp 2 tbsp 2 tbsp
12 11 15 12
1 average size (60g) 1 egg size
10
18 16 18 15 17 17
6
15
1 medium (150g) 5 medium cut (30g) 1 small (50g) 1 scoop (60g) 130g Fried (90g) 30g packet 2 tbsp 2 tbsp
Created by Registered Dietitians Nutrition & Dietetics Department, The Great Western Hospital, Marlborough Road, Swindon, Wiltshire, SN3 6BB Tel.: 01793 605149 www.gwh.nhs.uk Date Created: August 2012