High Carbohydrate Foods
By Suzanne Nelson, Sc.D., RD
|
IMPORTANT MESSAGE
You are on the Old MomsTeam.com website.
This article has been updated and moved to the new website.
Click here to be redirected to the new site or
copy and paste into your browser:
http://www.momsteam.com
|
|
|
|
Food Group |
Carbohydrates
(Grams) |
Calories |
Milk (higher % of simple carbohydrates; less nutrient dense)
|
Chocolate milk (1 cup) |
26 |
208 |
Low fat (2%) milk |
12 |
121 |
Pudding (any flavor) (1/2 cup) |
30 |
161 |
Skim milk (1 cup) |
12 |
86 |
Yogurt (fruit-flavored, low fat) (1 cup) |
42 |
225 |
Yogurt (frozen, low fat) (1 cup) |
34 |
220 |
Beans (higher % of complex carbohydrates; more nutrient dense)
|
Black eye peas (1/2 cup) |
22 |
134 |
Garbanzo beans (chick peas) (1 cup) |
45 |
269 |
Navy beans (1 cup) |
48 |
259 |
Pinto beans (1 cup) |
44 |
235 |
Refried beans (1/2 cup) |
26 |
142 |
White beans (1 cup) |
45 |
249 |
Fruits (higher % of simple carbohydrates; less nutrient dense)
|
Apple (1 medium) |
21 |
81 |
Apple juice (1 cup) |
28 |
111 |
Applesauce (1 cup) |
60 |
232 |
Banana (1) |
27 |
105 |
Cantaloupe (1 cup) |
14 |
57 |
Dates (dried)(10) |
61 |
228 |
Fruit Roll-Ups (1 roll) |
12 |
50 |
Grapes (1 cup) |
28 |
114 |
Grape Juice (1 cup) |
23 |
96 |
Orange (1) |
16 |
65 |
Orange Juice (1 cup) |
26 |
112 |
Pear (1) |
25 |
98 |
Pineapple (1 cup) |
19 |
77 |
Prunes (dried)(10) |
53 |
201 |
Raisins (1/2 cup) |
79 |
302 |
Raspberries (1 cup) |
14 |
61 |
Strawberries (1 cup) |
11 |
45 |
Watermelon (1 cup) |
12 |
50 |
Vegetables (higher % of complex carbohydrates; more nutrient dense)
|
Carrot (1 medium) |
8 |
31 |
Corn (1/2 cup) |
21 |
89 |
Beans, Lima (1/2 cup cooked) |
20 |
108 |
Peas, green (1/2 cup) |
12 |
63 |
Potato (1 large, baked, plain) |
50 |
220 |
Sweet Potato (1 large) |
28 |
118 |
Three-bean salad (1/2 cup) |
20 |
90 |
Grains (higher % of complex carbohydrates; more nutrient dense)
|
Bagel (1) |
31 |
165 |
Biscuit (1) |
13 |
103 |
Breadsticks (2 sticks) |
15 |
77 |
Bread (white)(1 slice) |
12 |
61 |
Bread (whole wheat)(1 slice) |
11 |
55 |
Cereal, ready to eat (1 cup) |
24 |
110 |
Cookie (oatmeal raisin)(1) |
9 |
62 |
Cornbread (1 square) |
28 |
178 |
Cream of Rice (3/4 cup) |
21 |
95 |
Cream of Wheat (3/4 cup) |
20 |
96 |
English Muffin |
25 |
130 |
Fig Bar (1) |
10 |
50 |
Graham crackers (2 squares) |
11 |
60 |
Granola bar (honey and oats) (1 ounce) |
19 |
125 |
Hamburger bun (1) |
21 |
119 |
Hot dog bun (1) |
21 |
119 |
Noodles (spaghetti)(1 cup) |
34 |
159 |
Oatmeal (1/2 cup) |
12 |
66 |
Oatmeal, Quaker instant, flavored (1 packet) |
25 |
110 |
Pancake (4 inch diameter) |
10 |
41 |
Pizza (cheese)(1 slice) |
39 |
290 |
Popcorn, plain (1 cup, popped) |
6 |
26 |
Pretzels (1 ounce) |
21 |
106 |
Rice, white (1 cup) |
50 |
223 |
Rice, brown (1 cup) |
50 |
232 |
Saltines (5 crackers) |
10 |
60 |
Tortilla, flour (1) |
15 |
85 |
TriscuitsTM (3 crackers) |
10 |
60 |
Waffles (2, 3.5" x 5.5") |
17 |
130 |
Suzanne Nelson is the head of Husky Sports Nutrition Services at the University of Washington and a nationally recognized sports nutritionist. She is co-author of 
Ultimate Sports Nutrition (2nd ed.)(Bull Publishing). For her full biography, click here. Have a question? You can email Dr. Nelson at Suzanne@MomsTeam.com.
Related Articles
Nutritional Needs Of Youth Athletes: An Overview
How Many Calories And Servings From The Food Pyramid Do Youth Athletes Need Each Day?
What Counts As One "Serving" Under The USDA Food Guide Pyramid?
The Importance Of A High Carbohydrate Diet For Youth Athletes
Examples of High Carbohydrate, Low Fat Meals
A High-Carbohydrate Menu
Tips On Choosing Nutrient-Dense Foods
Healthy Snacks For The Youth Athlete
Copyright © 1997-2008 MomsTeam.com, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed without written prior permission. For terms of use please visit:
www.MomsTeam.com
