Carbohydrate counting
1 serving =15 g carbohydrate
Food Amount Measurement
Cereals
White bread 29 g 1 slice
Brown bread 29 g 1 slice
Pav 29 g 1 slice
Rusk 29 g 2 no
Muesli 19 g 1/3 cup (80 ml)
Oats 24 g 1/3 cup (80 ml)
Chocos 18 g 1/2 cup (100 ml)
Cornflakes 16 g 1/2 cup (100 ml)
Chapatti 22 g (raw weight of flour ) 1/4 cup (50 ml)
Bhakhari 22 g (raw weight of flour ) 1/4 cup (50 ml)
Aloo paratha 15 g ( raw weight of flour ) -
21 g (potato )
Rice 19g (raw )
65 g (cooked)
Egg biryani 19g (raw) Cooked 1/2cup
Pulaw
Noodles 25 g (raw) Cooked 1/2cup
Poha 19 g (raw) (1/3 cup) Cooked 1/2 cup
Upma 20g (raw) Cooked 1/2 cup
Sabudana 17g (raw )
Idli 21 g (raw ) 2 homemade idli
Vegetables
Corn 1/2 cup 61g 1/2 cup
Peas 1 cup 94 g 1 cup
Plantain, ripe 1/3 cup 1/3 cup
Potato, boiled, sweet potato 53 g 1/2 cup (90 g)
1/2 cup (90 g)
Potato, mashed 1/2 cup 66 1/2 cup
Popcorn 3 cups 24.6 g Act II 3 cups
PULSES 25 g
Fruits
Apricots, fresh 4 whole (~ 150 g) 150 g 4 whole
Banana, small 1 (120 g) (120 g) 1
Blackberries 3/4 cup 3/4 cup
Cherries, fresh 12 (90 g) Cherries, fresh 12 (90 g) Fresh 12
Figs, fresh 2 medium (100 g) Figs, fresh 2 medium (100 g) 2 medium
Fruit cocktail 1/2 cup Fruit cocktail 1/2 cup 1/2 cups
Grapefruit, large 1/2 fruit (300 Grapefruit, large 1/2 fruit (300 g) 1/2 cup
g)
Grapes, medium 12 (90 g) Grapes, medium 12 (90 g) Medium 12
Guava, medium 1 (120 g) Guava, medium 1 (120 g) Medium 1
Kaki, small 1 Kaki, small 1 Small 1
Kiwi 1 (100 g) Kiwi 1 (100 g) 1
Melon, 1 slice (300 g) Melon, 1 slice (300 g) 1 slice
Nectarine, small 1 (150 g) Nectarine, small 1 (150 g) 1 small
Orange, small 1 (180 g) Orange, small 1 (180 g) 1 small
Strawberries (medium-7no.) Strawberries (medium-7no.) Medium 7
Pineapple, canned 1/2 cup = 2 Pineapple, canned 1/2 cup = 2 2 slices
slices slices
Plums, small 2 (150 g) Plums, small 2 (150 g) Small 2
Plums, dried / prunes 3 Plums, dried / prunes 3 3
Raisins 2 Tbsp Raisins 2 Tbsp 2 tbsp
Tangerine, small 2 Tangerine, small 2 2 small
Peach, canned 1/2 cup Peach, canned 1/2 cup
Pineapple, fresh 3/4 cup = 3 Pineapple, fresh 3/4 cup = 3 3 slices
slices slices
Peach, fresh, medium 1 (120 g) Peach, fresh, medium 1 (120 g) 1
Milk and milk products
Curd 166 g
Milk 100 ml
Panner 250 g
Desserts
Gulab jamun 40 g ( no sugar syrup ) 1
Sevaiyan kheer 100 ml ½ cup
Motichur ladoo ½ no
Puran poli ½
Cup cake `1 (no edges shave d)
Rasmalai (no sugar syrup ) 1
Pudding 1 small pcs
SNACKS
Veg pizza 6 inches 1 slice
French fries 66g potato 12 nos
Dhokla 2 nos
Khandavi 12medium pcs
Muthia 3 small
Banana chips 20 chips
Paani puri 5 puris 20 Paani puri 5 puris 20 Paani puri 5 puris 20
Dahi puri 5 puris 21 Dahi puri 5 puris 21 Dahi puri 5 puris 21
Aaloo tikki 1 patty (50 g Aaloo tikki 1 patty (50 g Aaloo tikki 1 patty (50 g
potato) 11 potato) 11 potato) 11
Bhel puri 1 cup 26 Bhel puri 1 cup 26 Bhel puri 1 cup 26
Dahi wada 1 wada 22 Dahi wada 1 wada 22 Dahi wada 1 wada 22
Sev puri 5 puris 33 Sev puri 5 puris 33 Sev puri 5 puris 33
Bread pakora 1 no 24 Bread pakora 1 no 24 Bread pakora 1 no 24
Onion pakora 1 no (big) 10 Onion pakora 1 no (big) 10 Onion pakora 1 no (big) 10
Masala peanuts 30 g 10 Masala peanuts 30 g 10 Masala peanuts 30 g 10
Masala mattar 30 g 16 Masala mattar 30 g 16 Masala mattar 30 g 16
Chakli 30 g (1no) 7 Chakli 30 g (1no) 7 Chakli 30 g (1no) 7
Jeera butter 30 g (4 nos) 15 Jeera butter 30 g (4 nos) 15 Jeera butter 30 g (4 nos) 15
Khari 30 g (3 nos small) 15 Khari 30 g (3 nos small) 15 Khari 30 g (3 nos small) 15
Cheese sandwich 1 no (2 Cheese sandwich 1 no (2 Cheese sandwich 1 no (2
bread slices) 22 bread slices) 22 bread slices) 22
Grilled sandwich Grilled sandwich Grilled sandwich
(small) with potato (small) with potato (small) with potato
filling filling filling
1 no (2 bread slices) 26 1 no (2 bread slices) 26 1 no (2 bread slices) 26
Veg Frankie or Veg Veg Frankie or Veg Veg Frankie or Veg
wrap or Veg roti 1 no 34 wrap or Veg roti 1 no 34 wrap or Veg roti 1 no 34
Dates (fresh) 6 nos Dates (fresh) 6 nos
Dry dates 3 nos Dry dates 3 nos
Raisins 35 nos Raisins 35 nos
Groundnuts 30 nos Groundnuts 30 nos
Cashewnuts 45 nos Cashewnuts 45 nos
Walnuts 65 nos Walnuts 65 nos
Almonds 110 nos Almonds 110 nos
Pistachios 88 nos Pistachios 88 nos
Parle G 3 biscuits Parle G 3 biscuits
Marie gold 4 biscuits Marie gold 4 biscuits
Good day (cashew, pista Good day (cashew, pista
badam ) 3 biscuits badam ) 3 biscuits
Good day (butter) 2 biscuits Good day (butter) 2 biscuits
Priya gold classic cream 3 Priya gold classic cream 3
biscuits biscuits
Pickwick 4 biscuits Pickwick 4 biscuits
50-50 maska chaska 7 biscuits 50-50 maska chaska 7 biscuits
Chocopie 1 pie Chocopie 1 pie
Nutri Choice (ragi / oats) 3 Nutri Choice (ragi / oats) 3
biscuits biscuits
Bourbon 1.5 biscuits Bourbon 1.5 biscuits
Hide and seek 4 biscuits Hide and seek 4 biscuits
Dark fantasy 2 biscuits Dark fantasy 2 biscuits
Oreo 3 biscuits Oreo 3 biscuits
Mc Vities Digestive 2.5 Mc Vities Digestive 2.5
biscuits biscuits
Cream Crackers 3 biscuits Cream Crackers 3 biscuits
Monaco 5 biscuits Monaco 5 biscuits
Pure Magic 2 biscuits Pure Magic 2 biscuits
Britannia 5 grain 1 biscuit Britannia 5 grain 1 biscuit
Digestive High Fiber 3 biscuits Digestive High Fiber 3 biscuits
Jim Jam 2 biscuits Jim Jam 2 biscuits
Oatmeal Cookies 3 biscuits Oatmeal Cookies 3 biscuits
