Food servings with 15 g of available carbohydrate(1)
| FOOD | SERVING SIZE |
| Breads | |
| Bagel | ¼ |
| Breadcrumbs | ¼ cup |
| Focaccia | 1.3 oz (40 g) |
| French, flat bread, Leb/pita, multigrain, pumperknickel, raisin, sourdough, white wholemeal, wrap | 1 sl (1 oz [30 g]) |
| Crackers and Snacks | |
| Cookie (biscuit), pln | 2–3 sml |
| Cracker, saltine-style | 6 pc |
| Cracker, crispbread | 2–5 pc |
| Granola bar | 1 bar |
| Pretzels | 0.7 oz (20 g) |
| Rice cakes (thin) | 3 |
| Rice crackers | 10 |
| Grains, Pasta and Rice | |
| Barley, ckd | ⅓–½ cup |
| Bulgur, ckd | ½ cup |
| Couscous, ckd | ⅓ cup |
| Noodles, instant, flvr, bld, drnd | |
| Polenta, ckd | |
| Rice, brwn, bld | |
| Rice, wh, bld | |
| Pasta, bld | ⅓–½ cup |
| Breakfast Cereals | |
| Bran Flakes | ½ cup |
| Corn Flakes | ½ cup |
| Muesli, untstd, unfort/granola | ¼ cup |
| Puffed cereal | 1 ½ cup |
| Oats, rolled, raw | ¼ cup |
| Sugar-coated flakes or shapes | ½ cup |
| Legumes | |
| Baked beans, cnnd in sauce | ⅓ cup |
| Canned beans, such as lima/navy, mixed, refried, chickpeas/garbanzo | ½ cup |
| Dairy and Alternatives | |
| Custard, van, comm | ⅓ cup (~3 fl oz [83 mL]) |
| Gelato | ½ cup |
| Ice confection, tofu-based, van | |
| Ice cream | |
| Milk, cow/soy | 1 cup (8 fl oz [250 mL]) |
| Yogurt, dairy/soy | 6 fl oz (170 mL) |
| Fruit | |
| Apple/orange/pear unpld, raw | 1 pc (4 oz [120 g]) |
| Apricot, raw | 4 frsh (8 drd halves) |
| Banana, cavendish, pld, raw | 1 very sml |
| Blueberry, raw | 1 cup |
| Cherry, raw | 12–15 |
| Date, drd | 3 sml (1 lrg) |
| Grape, Thompson, seedless | 15–20 (3 oz [100 g]) |
| Melon, watermelon/cantaloupe | 1–1½ cup |
| Vegetables | |
| Beetroot, fresh, pld, bld | 6 oz (190 g) |
| Peas, ckd | ½ cup |
| Potato, ckd | 1 sml (½ cup) |
| Pumpkin, ckd | 1 cup |
| Sweet corn, ckd | ½ cup |
| Sweet potato, ckd | ½ cup |
| Squash, winter, ckd | 1 cup |
| Yam, ckd | ½ cup |
| Candy and Condiments | |
| Chocolate | 1 oz (30 g) |
| Carob | 1 oz (30 g) |
| Honey/jelly (jam) | 1 tbsp |
| Licorice | 1.4 oz (40 g) |
| Marshmallow | 1 oz (25 g) |
| Soft jujube (jubes) | 1 oz (30 g) |
| Syrup | 1 tbsp |
| Drinks | |
| Beer, 5% | 12 fl oz (340 mL) |
| Cordial, 40% citrus frt jce, dil | 5 fl oz (150 mL) |
| Juice, fruit, unswtnd | 5 fl oz (150 mL) |
| Juice, veg blend | 14 fl oz (400 mL) |
| Soda (soft drink), reg | 5 fl oz (150 mL) |
References
Derived by authors using Australian Food Composition Tables. NUTTAB Food Standards Australia New Zealand. Accessed 18 December 2015. Available from http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientables/nuttab/Pages/default.aspx.
Updated May 25, 2017