Carbohydrate Counting Reference Tables This booklet is designed to provide information on the carbohydrate (CHO) content of common foods

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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.

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Weight Conversions: ½ oz = 1oz = 2oz = 3oz = 4oz = 5oz = 8oz (½ lb) = 16oz = 1 teaspoon = 1 tablespoon =

15g 25g 50g 75g 100g 150g 225g 450g 5ml 15ml

Liquid measures (1ml = 1g): 5 fl oz (¼ pint) 10 fl oz (1/5 pint) 15 fl oz (¾ pint) 20 fl oz (1 pint)

= = = =

150mls 275mls 425mls 550mls

On the table headings, CHO = Carbohydrate

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Contents:

Page

Bread

5

Breakfast Cereals

6

Biscuits

7

Buns & Cakes

7-8

Confectionery

9 - 10

Dairy/Desserts

11

Fruit

12

Meat Products

13

Rice & Pasta

14

Home Baking

15

Snacks

15

Sugar & Preserves

16

Takeaway Foods

17 - 18

Vegetables

19

Own notes

20

4

Breads What is FOOD ITEM

White bread

TYPICAL PORTION SIZE

1 thick slice (large loaf) 1 medium slice (large loaf) 1 thin slice (small loaf) Wholemeal 1 thick slice bread (large loaf) 1 medium slice (large loaf) 1 thin slice (small loaf) Wholemeal Bap 1 White Bap 1 White Finger Roll 1 French Stick 1” slice Crusty White Roll 1 Granary Bread 1 medium slice (35g) Bread Muffin 1 Toasted (68g) Crumpet 1 Toasted (40g) Rye Bread 1 average slice (25g) Bagel 1 Bagel (70g) Pitta Bread 1 standard Croissant 1 Burger Roll 1 Waffle 1 waffle (45g) Naan Bread Large Tortillas (wheat) Medium (40g) Chapati 6” diameter (medium) Crackerbread 2 slices

CHO PER PORTION 20

CHO PER 100G 50

15

50

10

50

20

42

15

42

10

42

20 30 20 10 25 15 27 17 10 40 30 20 25 15 75 25 25 8

50 52 52 55 58 46 40 43 42 60 58 38 50 30 50 60 74 80 5

Breakfast cereals FOOD ITEM

All Bran Bran Flakes Cocoa Pops Cornflakes Fruit “n” Fibre Frosties Sugar free Muesli Puffed Wheat Ready Brek Rice Krispies Rolled Oats Porridge with milk Weetabix Shredded Wheat Shreddies Special K Start

TYPICAL PORTION 6 tbsp 7 tbsp 8 tbsp 7 tbsp 6 tbsp 7 tbsp 2 tbsp 6 tbsp 40g 7 tbsp 1oz (25g) 200g 1 biscuit 1 Biscuit 5 tbsp 6 tbsp 6 tbsp

CHO PER PORTION

CHO PER 100G

20 30 30 35 30 25 20 12 30 25 15 30 10 15 30 20 30

43 70 94 85 73 95 67 67 69 84 62 14 76 68 74 82 82

6

Biscuits WhatFOOD is ITEM Plain e.g. Rich Tea Digestive Biscuit Garibaldi Biscuits Ginger Biscuit Plain Crackers Crispbread (rye) Full Chocolate Coated Jaffa Cake Flap Jack Muesli Bar - Jordans Fruesli Bar

TYPICAL PORTION 2 Biscuits 1 Biscuit 2 Biscuits 2 Biscuits 2 Crackers 2 Crispbread 1 Biscuit e.g. Penguin 2 1 square (60g) 1 1

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

CHO PER PORTION 26 32 37 32 23 7 73 12 28 19 19 50 19 5 28 29 36 23 45 4 7 19 45

CHO PER 100G 55 56 57 64 58 75 32 68 68 64 57 90 56 60 59.4 67 61.4 70 83 56 72 98

9

FOOD ITEM

M&Ms – Plain Picnic Quality Street Rolo Skittles Snickers Toffee Crisp Time Out Frys Turkish Delight Twirl Twix Wine Gums Wine Gums Wispa Yorkie

TYPICAL PORTION SIZE

CHO PER PORTION

CHO PER 100G

45g packet 49g bar 8g each 58g tube 60g packet 61g bar 48g bar 40g bar 51g bar

31 28 5 36 55 33 29 22 40

68 59 66 63 92 54.1 61 55 78

44g bar 28g each finger 45g tube 4g each 39g bar 66g bar

24 18

56 63.5

34 3 21 39

75 75 53.8 59

10

Diary and Desserts What is FOOD ITEM

CHO PER PORTION

CHO PER 100G

Fresh: 200mls (1/3 pint) Skimmed and Full Cream Evaporated 90mls

10

5

7

8

Dried skimmed milk Natural Yoghurt Low fat Yoghurt Diet Yoghurt

2tblsp

10

53

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

10 10 23 12 5 10 12 10 10 10 10 10 10 10 10 10 10 5

7 37 23 15 7 10 10 14 6 9 8 10 9 8 10 10 10 12

2 1 small 3 medium dried 25 Tablespoon (30g) 2 10

10 10 10 5 20

9

10 5

34 6 70 8 5 12

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

27 31 / 61 5 / 16 / 4 33 27 – 30 45 – 48 44 – 46 32 / 50 / 74 9 47 28

17

FOOD ITEM Mexican – Chilli con carne Mexican – Tortilla Mexican – Taco shell Pizza Sweet & Sour Pork Chow mein Small pancake roll Chip Shop Battered Cod Chips Scampi Scotch Egg Doner Kebab Potato Waffle Sweet Waffle Indian – Poppadom Indian – Samosa Indian – Naan Indian – Meat Tikka Indian – Vindaloo, etc Indian – Birani Indian – Pilaw Rice Indian / Chinese – Boiled rice

TYPICAL PORTION

CHO PER PORTION

200g (meat & beans only) Medium 14g 1 cheese & tomato – 300g Average Portion – 300g Average Portion 90g Medium size – 180g S/M/L chips – 130g / 180g / 240g Average portion in breadcrumbs – 150g Average size – 120g Small 40g 1 average – 65g 1 Fried – 13g Medium – 70g Large Main course – 200g Main course serve – 350g Meat & Rice – 400g 200g side platter Takeaway rice portion (foil tray)

16 25 12 100 30 60 22 25 44 / 60 / 82 38 13 30 12 27 5 16 75 8 13 100 50 – 60 90 – 100

18

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

50

32

9

30

12

25

10

15

26 20 15 6 15

20 22 50 10 25

19

Notes

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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

Review Date: August 2014

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