Counting Carbohydrates

The following foods each contain about 15 grams of carbohydrates in the serving size listed.

Milk Group

1 cup = 8 fluid ounces

1 cup milk — nonfat, 1 percent fat, 2 percent fat, whole
1 cup soy milk
1 cup buttermilk
2/3 cup plain yogurt
2/3 cup yogurt with artificial sweetner

Starch Group

Measured after cooking.

1 slice of bread (weighing 1 ounce)
1/4 large bagel
1/2 hamburger bun, hot-dog bun, pita bread, English muffin
1/3 cup rice, noodles, millet, couscous, quinoa, polenta, stuffing
1/2 cup beans (pinto, kidney, garbanzo), lentils or split peas
1/2 cup starchy vegetable (corn, peas, potato, sweet potato, yam)
1/2 cup bulgur, grits, kasha, oatmeal
1 small tortilla (flour or corn, 6-inch size)
6 saltine crackers
3 graham cracker squares
3 cups popcorn

Fruit Group

1 small apple, orange, peach, pear, or nectarine (1/2 if large fruit)
1 small banana (1/2 of average banana)
1/2 grapefruit
1/2 cup unsweetened applesauce or mango
3/4 cup fresh pineapple chunks, blueberries or blackberries
17 grapes
3 prunes or dates
1-1/4 cups strawberries or watermelon
1 cup cantaloupe, honeydew or papaya
1 large kiwi
2 small tangerines or plums
2 tablespoons raisins
1/2 cup orange, apple or grapefruit juice

Non-Starchy Vegetables

These vegetables contain about 5 grams of carbohydrates per serving size of 1/2 cup cooked or 1 cup raw.

Artichokes	Hearts of palm
Asparagus	Jicama
Bamboo shoots	Kohlrabi
Bean sprouts	Leeks
Beans (green, wax, Italian)	Mushrooms
Beets	Okra
Bitter melon	Onions
Bok choy	Pea pods
Broccoli	Peppers
Brussels sprouts	Radish
Cabbage	Rutabaga
Carrots	Snap peas
Cauliflower	Spinach
Celery	Summer squash and zucchini
Chayote	Swiss chard
Cucumber	Tomatoes and tomato sauce
Eggplant	Turnips
Greens (kale, mustard, turnip)	Water chestnuts

Meats, Proteins and Fats

The following meats, protein foods, and fats contain little or no carbohydrates.

Avocado and guacamole
Butter and margarine
Cheese including cottage and cream cheese
Chicken
Cream and half-and-half
Eggs
Fish
Mayonnaise
Meat (beef, lamb, pork)
Nuts
Oil
Olives
Peanut butter
Poultry (chicken, turkey)
Seafood (fish, shellfish)
Seeds
Vegetable oils (all types including sprays)

Carbohydrate-Free Foods

The following foods are low in calories and free of carbohydrates.

Artificial sweeteners
Broth
Coffee
Garlic
Ginger
Hot sauce
Lemons and limes
Lettuce
Mineral water
Spices
Sugar-free drinks, such as diet soda, Crystal Light and Diet Snapple
Sugar-free gum
Sugar-free Jell-o
Tea

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.