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Food List
Cereals: 15 grams carbohydrate
- ½ cup bran cereal
- ½ cup cooked oatmeal
- ½ cup cooked cream of wheat
- ½ cup cooked grits
- ¾ cup unsweetened dry cereal
- ¼ cup granola
- ½ cup sugar frosted cereal
- 1½ cup puffed cereal
- 1/3 cup Grape-Nuts
- ½ cup unsweetened Shredded Wheat
Breads: 15 grams carbohydrate
- 1 slice white bread (1 oz.)
- 1 slice whole wheat bread (1 oz.)
- 1 slice rye bread (1 oz.)
- 1 small plain roll (1 oz.)
- 6 small bread sticks (4 in. long)
- ½ bagel (1 oz.)
- ½ English muffin
- ½ hot dog bun (1 oz.)
- ½ hamburger bun (1 oz.)
- 1 small muffin
- 1 matzo ball
- 1 slice banana bread
- 1 pancake (4 in. across, ¼ in. thick)
- 1 waffle (4 in. square or across)
- ½ pita (6 in. across)
- ¼ naan (8 in. x 2 in.)
- 1 tortilla, corn (6 in. across)
- 1 tortilla, flour (6 in. across)
- 1/3 cup stuffing
Grains: 15 grams carbohydrate
- ½ cup bulgur
- 3 Tbsp cornmeal (dry)
- 1/3 cup couscous
- 3 Tbsp flour (dry)
- 3 Tbsp wheat germ
- ½ kasha
- 1/3 cup millet
- ¼ cup muesli
- ½ cup oats
- 1/3 cup cooked pasta
- 1/3 cup cooked rice (white or brown)
- ½ cup Chow mien noodles
- ½ cup fried rice
Crackers/snack foods: 15 grams carbohydrate
- 8 animal crackers
- 3 graham crackers (2½ in. square)
- 4-6 round crackers
- 6 saltine crackers
- 24 oyster crackers
- 4 rice cakes (4 in. across)
- matzoh (¾ oz.)
- 4 slices melba toast
- 3 cups popcorn
- ¾ oz. pretzels
- 1 oz. chips
Fruits: 15 grams carbohydrate
- 1 small apple (4 oz.)
- ½ cup apple sauce, unsweetened
- apples, dried (4 rings)
- 4 apricots (5.5 oz.)
- 8 apricots halves, dried
- ½ cup canned apricots (in natural fruit juice)
- ½ banana (4 oz.)
- ¾ cup blackberries
- ¾ cup blueberries
- 1/3 cantaloupe (11 oz.)
- 1 cup melon cubes
- 12 cherries (3 oz.)
- ½ cup canned cherries
- 3 dates
- 1½ large or 2 medium figs (3.5 oz.)
- ½ cup fruit cocktail
- ½ grapefruit (11 oz.)
- 17 small grapes (3 oz.)
- 1 slice honeydew melon (10 oz.)
- 1 large kiwi (3.5 oz.)
- ¾ cup canned mandarin oranges (in natural fruit juice)
- ½ small or ½ cup mango (5.5 oz)
- 1 small nectarine (5 oz.)
- 1 small orange (6.5 oz.)
- ½ papaya or 1 cup cubes (8 oz.)
- 1 medium peach (4 oz.)
- ½ cup canned peaches (in natural fruit juice)
- 1 large pear (4 oz.)
- ½ cup canned pears (in natural fruit juice)
- ¾ cup pineapple
- ½ cup canned pineapple (in natural fruit juice)
- 2 small plums (5 oz.)
- ½ cup canned plums (in natural fruit juice)
- 3 prunes
- 2 Tbsp raisins
- 1 cup raspberries
- 1½ cup strawberries, whole
- 2 small tangerines (8 oz.)
- 1½ cup watermelon cubes
- 1 slice watermelon (13.5 oz.)
- ½ cup apple juice/cider (4 fl. oz.)
- 1/3 cup grape juice (2 fl. oz.)
- ½ cup grapefruit juice (4 fl. oz.)
- ½ cup orange juice (4 fl. oz.)
Starchy Vegetables: 15 grams carbohydrate
- 1/3 cup cooked beans (kidney, pinto)
- ¼ cup canned baked beans
- 2/3 cup lima beans
- ½ cup lentils
- ½ cup corn
- ½ corn on cob (5 oz.)
- ½ cup hominy
- ½ cup peas
- 1 cup mixed vegetables with corn, peas, or pasta
- ½ cup plantain
- ½ cup boiled potato
- 1 small baked potato (3 oz.)
- ½ cup mashed potato
- 10 French fries
- ½ cup hash brown
- ½ cup sweet potato
- ½ cup yam
- 1 cup winter squash (acorn, butternut, pumpkin)
- 1 cup Marinara or pasta sauce
- 3 Tbsp. miso
Non-starchy Vegetables: 5 grams carbohydrate (1/2 cup cooked or 1 cup raw = 5 grams carb.)
- Artichoke
- Asparagus
- Bean sprouts
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Cucumber
- Eggplant
- Green onions or scallions
- Greens (collard, kale, mustard, turnip)
- Kohlrabi
- Leeks
- Mushrooms
- Okra
- Onions
- Pea pods
- Peppers (all varieties)
- Radishes
- Salad greens (endive, escarole, lettuce, romaine, spinach)
- Sauerkraut
- Spinach
- Summer squash
- Tomato
- Turnips
- Water chestnuts
- Watercress
- Zucchini
Milk/Yogurt: 15 grams carbohydrate
- 1 cup milk (fat-free, 1%, 2%, whole, buttermilk)
- ½ cup evaporated skim milk
- 1/3 cup nonfat dry milk powder
- 1 cup soy milk (low-fat or fat-free)
- 1 cup plain yogurt (6 oz.)
Sweets: 15 grams carbohydrate
- 2" unfrosted brownie
- 2" square piece of cake, no icing
- 2 small fat-free cookies
- ½ cup custard
- ½ cup frozen fat free fruit yogurt
- 1 small granola bar
- ½ cup ice cream
- ½ cup sherbet
- ½ cup sugar free pudding
- ½ twin popsicle bar
- 5 vanilla wafers
- 3 gingersnaps
- ½ cup gelatin, regular
- 2 Tbsp light maple syrup
- 1 Tbsp. regular syrup
- 1 Tbsp. all fruit jelly or jam
- 1 Tbsp. sugar
Sweets: 30 grams carbohydrate
- 2" square piece of cake with icing
- 1 small cupcake, frosted
- 1 plain donut
- 1/8 pumpkin or custard pie
- ½ cup regular pudding
- 1 cup chocolate milk
- 1 small soft serve cone