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Carb Counting Quick Reference 2021

This document provides a quick reference for carb counting, outlining two methods: counting carbohydrate servings and counting carbohydrate grams. It lists various foods along with their corresponding serving sizes and carbohydrate content, emphasizing the importance of checking nutritional labels. The guide is intended for individuals who are incorporating carb counting into their dietary plans, particularly those with diabetes.

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15 views1 page

Carb Counting Quick Reference 2021

This document provides a quick reference for carb counting, outlining two methods: counting carbohydrate servings and counting carbohydrate grams. It lists various foods along with their corresponding serving sizes and carbohydrate content, emphasizing the importance of checking nutritional labels. The guide is intended for individuals who are incorporating carb counting into their dietary plans, particularly those with diabetes.

Uploaded by

Gogo Rou
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Carb Counting Quick Reference

If carb counting is a part of your plan, talk with your dietician about what method to use and how to put
that method into practice.

Counting Carbohydrate Servings


This method is a good way to get started. One serving of a starch, fruit, or dairy product count
as one “carb,” or about 15 grams of carbohydrates. For example:
1 slice of bread = 1 starch serving = 15 grams of carbohydrates
1 apple = 1 fruit serving = 15 grams of carbohydrates
1 cup of milk = 1 dairy serving = 15 grams of carbohydrates

Counting Carbohydrate Grams


This is the most accurate method. The actual carbohydrate amount (in grams) is used. Find this
on the Nutritional Facts label on most foods. Also see the quick reference below:

Carb Counting Quick Reference


Amounts listed = 1 carb = 1 carb serving = about 15 grams of carbohydrates*
Apple or pear (unpeeled) 4 oz Lentils (cooked) ½ cup Popcorn (air-popped) 3 cups

Applesauce (unsweetened) ½ Mango ½ cups Potato (sweet or mashed


cup white) ½ cup
Bagel ¼ large 1 oz Matzo ¾ oz Potato (white, cooked) 1
small 3 oz
Baked beans 1/3 cup Melon (cubed) 1 cup Raisins or other dried fruit 2
tbsp
Banana ½ of large 4 oz Milk (fat-free, 1%, 2%, whole) Raspberries (whole) 1 cup
1 cup
Beans (such as pinto) 1/2 cup Muffin ¼ medium 1 oz Rice (brown or white,
cooked) 1/3 cup
Blackberries of blueberries Nectarine or plum 1 medium Rice milk (plain, sweetened)
(whole) ¾ cup 5 oz ½ cup
Bread (most types) 1 oz Oats (cooked) ½ cup Rice milk (plain,
unsweetened) 1 cup
Canned fruit (no added Orange 1 medium 6 ½ oz Soy milk (plain) 1 cup
sugar) ½ cup
Chips (tortilla or potato) ¾ oz Pasta (cooked) 1/3 cp Strawberries (whole) 1 ¼
or about 10 chips cups
Corn ½ cup Peach 1 medium 6 oz Tortilla (corn or flour, 6-inch)
1 tortilla
Crackers (saltine) 6 crackers Peas (dried, such as black- Winter Squash 1 cup
eyed, cooked) ½ cup
Grapes 3 oz Peas (green) ½ cup Yogurt (plain, fat-free or
lowfat) 6oz
Ice Cream ½ cup Pita Bread (6 inch) ½ pita Yogurt (plain, whole milk) 8oz

*Carbs vary. These foods also contain differing amounts of calories, fats, sodium and other
nutrients. Always check the labels. Source: The Official Pocket Guide to Diabetic Exchanges, 3rd
edition. American Diabetes Association, 2011. Compliments www.DiabetesEd.net

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