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Carbohydrate and Calorie Content of Foods By Item

 

When you or your child athlete thinks of food, you should think about carbohydrates, with the primary food sources being the whole-grain products, vegetables, and fruits that make up three quarters of the FDA's MyPlate food guidance system.

Three bean salad with mint leaf

Studies have shown that adequate dietary carbohydrates must be consumed on a daily basis, especially after exercise, to restore levels of carbohydrates (glycogen) stored in the body's muscles and liver, which, as the preferred fuel for most types of exercise, is required for peak athletic performance.The message from these studies is clear: not only is a diet high in nutrient-dense carbohydrates needed, but extra carbohydrate is beneficial as well. The fatigue and poor performance associated with glycogen depletion can be prevented by a carbohydrate-rich diet and with periodic rest days to give the muscles time to replenish the glycogen.

So what foods are rich in carbohydrates? Check out our list:

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

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