Food Charts
Breads and Baked Goods Calorie Chart
Breakfat Cereals Calorie Chart
Daily Products and Eggs Calorie Chart
Condiment, Sauces and Store-cupboard Items Calorie Chart
Alcoholic Drinks Calorie Chart
Non-alcoholic Drinks Calorie Chart
Fish and Seafood Calorie Chart
Meat, Poultry and Game Calorie Chart
Nut, Seeds, and Savoury Snacks Calorie Chart
Pudding and Desserts Calorie Chart
Rice, Grains and Pasta Calorie Chart
Sweetneners and Confectionery Calorie Chart
Vegetables and Pulses Calorie Chart
Fruits
Vegetables and Pulses
Nuts and Seeds
Meat and Poultry
Fish and Seafood
Food For Health
Food For Weight Control
Food As Medicine
Food Tips
Health Nutrition
Carbohydrates Food Chart
Carbohydrates from food and drinks provide energy for your daily activities. In general, about 47-50% of your daily daily calories intake should be in the form of carbohydrates. The amount of carbohydrates that your body needs in a day depends on your size, age, activities level and many other factors.
| Food /100g | Carbo (g) | Starch (g) | Sugar (g) |
| Sugar (white) | 104 | 0 | 104 |
| Fructose | 100 | 0 | 100 |
| Sugar (brown) | 100 | 0 | 100 |
| Rise Crispies | 90 | 80 | 10.7 |
| Boiled sweets | 88 | 0.4 | 88 |
| Corkflakes | 86.7 | 76.7 | 8.3 |
| Rice (white) | 86 | 86 | - |
| Barley (pearl) | 84 | 84 | 0 |
| Rice (brown) | 82 | 80 | 1.2 |
| Syrup | 80 | 0 | 80 |
| Couscous (instant) | 78 | 78 | 0 |
| Flour (white) | 78 | 76 | 1.6 |
| Honey | 76 | 0 | 76 |
| Bulgar | 76 | -- | -- |
| Pasta (white) | 74 | 70 | 3.2 |
| Polenta | 74 | 72 | 2 |
| Brank flake | 70 | 50 | 18.7 |
| Raisins | 70 | 0 | 70 |
| Sultanas | 70 | 0 | 70 |
| Fruit conserve (Jam) | 68 | 0 | 68 |
| Molasses (blackstrap) | 68 | 0 | 60 |
| Toffee | 68 | - | 44 |
| Muesli, no added sugar | 68 | 52 | 15.6 |
| Currants (dried) | 68 | 0 | 6.8 |
| Dates (dried) | 68 | 0 | 68 |
| Porridge oats | 66.7 | 66.7 | 1 |
| Puffed wheat | 66.7 | 66.7 | 0.3 |
| Pasta (wholemeal) | 66 | 62 | 3.8 |
| Dark chocolate | 64 | 0.8 | 64 |
| Liquorice | 64 | 20.4 | 40 |
| Sponge, victoria | 64 | 16.6 | 48 |
| Barley (pot) | 64 | 62 | 1.8 |
| Flour (wholemeal) | 64 | 62 | 2 |
| Cereal chewy bar | 63.6 | 24.2 | 33.3 |
| Potato crisps (salted, reduced fat) | 63.3 | 63.3 | 1.3 |
| Filo pastry | 60 | 60 | 1.2 |
| Tortilla chips | 60 | 59 | 1 |
| Prawn crackers | 60 | -- | 6 |
| Fruit cake, rich | 60 | 11.2 | 48 |
| Split peas | 58 | 54 | 1.8 |
| Malk | 57 | 31 | 26 |
| Chocolate milk | 56 | 0 | 56 |
| Lentils (red) | 56 | 50 | 2.4 |
| French | 55 | 54 | 1.9 |
| Fig (dried) | 54 | 0 | 54 |
| Butter beans | 54 | 46 | 3.6 |
| Black-eye beans | 54 | 3 | 3 |
| Potato crisps (salted) | 53.3 | 53.3 | 0.7 |
| Pitta, white | 53.3 | 49.3 | 2.3 |
| Ciabatta | 50 | 48 | 1.9 |
| Chocolate cake, rich | 50 | 22 | 28 |
| Chickpeas | 50 | 44 | 2.6 |
| Haricot beans | 50 | 42 | 2.8 |
| Adzuki beans | 50 | 44 | 1 |
| White | 49 | 47 | 2.6 |
| Popcorn (plain) | 48 | 48 | 1.2 |
| Carob bar | 48 | - | - |
| Lentil (brown and green) | 48 | 44 | 1.2 |
| All bran | 46.7 | 27.7 | 19 |
| Granary | 46 | 44 | 2.2 |
| Rye, dark | 45.8 | - | - |
| Brown | 44 | 41 | 3 |
| Shortcrust pastry | 44 | 44 | 0.8 |
| Cheese spread, full-fat | 44 | 0 | 4.4 |
| Red kidney beans | 44 | 38 | 2.6 |
| Wheatgerm | 43 | 40 | 2.4 |
| Wholemeal | 42 | 40 | 1.8 |
| Croissant | 38.3 | 36.7 | 1 |
| Apricot (dried) | 36.4 | 0 | 36.4 |
| Potatoes (chips, fried in corn oil) | 36 | 0.5 | 0.7 |
| Chestnuts | 36 | 30 | 7 |
| Apple pie | 35.5 | 21.8 | 13.6 |
| Prunes (stoned) | 34 | 0 | 34 |
| Broad beans (dried) | 32 | 24 | 6 |
| Sausage roll | 32 | 30.7 | 1.2 |
| Pure fruit spread | 31.2 | 0.8 | 31.2 |
| Puff pastry | 30.8 | 29.2 | 2 |
| Potatoes (oven chips) | 30 | 29 | 0.7 |
| Dates (fresh) | 27 | 0 | 27 |
| Pork pie, individual | 25 | 24.3 | 0.5 |
| Pizza, cheese and tomato | 25 | 23 | 2 |
| Scampi (deep-fried in breadcrumbs) | 21 | 21 | -- |
| Sweet potato (orange-fleshed) | 21 | 16 | 5.7 |
| Cashew nuts | 18.2 | 13.6 | 4.6 |
| Potatoes (boiled) | 17 | 16 | 0.7 |
| Sweetcorn (frozen kernels) | 17 | 15 | 1.9 |
| Chickpeas (canned, drained) | 16.1 | 7.6 | 0.2 |
| Soya beans | 15.8 | 4.8 | 5.6 |
| Grapes | 15 | 0 | 15 |
| Spaghetti in tomato sauce | 14.4 | 8.8 | 5.6 |
| Fromage frais, fruit | 14 | 0 | 14 |
| Peas (canned) | 14 | 6.3 | 3.9 |
| Peanut butter | 13.2 | 6.4 | 6.8 |
| Fish fillet in crumbs (baked) | 13 | 13 | 0.1 |
| Parsnips | 13 | 6.2 | 5.7 |
| Peanuts (raw) | 12.6 | 6.4 | 6.2 |
| Cod (deep-fried in batter) | 12 | 12 | -- |
| Food | Portion Size | Carbo (g) | Starch (g) | Sugar (g) |
| Goat's milk | 100ml | 44 | 0 | 4.4 |
| Doughnut, jam | 1 | 37 | 23 | 14 |
| Cola | 330ml | 36 | 0 | 36 |
| Pop tart | 1 | 36 | 19 | 17 |
| Shredded wheat | 2 biscuits | 31 | 30 | 0.4 |
| Scone, plain | 1 | 26 | 23 | 2.8 |
| Mango | 1 | 26 | 0.6 | 25 |
| Icecream (dairy, vanilla) | 100ml | 24 | -- | 22 |
| Disgestive biscuit, chocolate coated | 2 | 24 | 14 | 10 |
| Banana | 1 medium | 23 | 2.3 | 21 |
| Disgestive biscuit | 2 | 21 | 17 | 4 |
| Hot chocolate (with whole milk) | 190ml (1 cup) | 20 | 0.6 | 20 |
| Lemonade | 330ml | 20 | 0 | 20 |
| Mousse (chocolate) | 100ml | 20 | 2.4 | 18 |
| Yoghurt, low-fat fruit | 125ml | 18 | 0 | 18 |
| Papaya | 1 | 18 | 0 | 18 |
| Rice cake | 3 | 17 | 17 | 0.3 |
| Fish fingers | 4 | 17 | 17 | -- |
| Rye crispbread | 2 | 16.5 | 14.4 | 2.1 |
| Pear | 1 | 16 | 0 | 16 |
| Oatcake | 2 | 16 | 16 | 0.8 |
| Custard | 100ml | 15 | 3.1 | 12 |
| Apple (cooking) | 1 | 15 | -- | 15 |
| Orange Squash | 275ml | 14 | 0 | 14 |
| Cranberry juice | 100ml | 14 | 0 | 14 |
| Nectarine | 1 | 14 | 0 | 14 |
| Orange | 1 | 14 | 0 | 14 |
| Cream cracker | 3 | 14 | 14 | -- |
| Grape juice | 100ml | 12 | 0 | 12 |
| Baked beans in tomato sauce (low-salt, low-sugar) | 100g (5 tbsp) | 12 | 9.7 | 2.8 |
| Apple (dessert) | 1 | 12 | -- | 12 |
| Cider (sweet) | 275ml | 11.8 | 0 | 11.8 |
| Pineapple juice | 100ml | 11 | 0 | 11 |
| Rich tea biscuit | 2 | 11 | 7.3 | 3.1 |
| Applie juice | 100ml | 10 | 0 | 10 |
| Pineapple (fresh) | 2 rings (100g) | 10 | 0 | 10 |
| Cider (low-alcohol) | 275ml | 9.9 | 0 | 9.9 |
| Plum sauce | 15ml (1 tbsp) | 9.8 | - | - |
| Pork sausage (grilled) | 2 large | 9.2 | 7.8 | 1.4 |
| Orange juice | 100ml | 8.8 | 0 | 8.8 |
| Wine (white, sweet) | 140ml | 8.3 | 0 | 8.3 |
| Grapefruit juice | 100ml | 8.3 | 0 | 8.3 |
| Plum (red dessert) | 2 | 8.3 | 0 | 8.3 |
| Peach | 1 | 8.2 | 0 | 8.2 |
| Yoghurt, diet-fruit | 125ml | 7.5 | 0 | 7.5 |
| Cider (dry) | 275ml | 7.1 | 0 | 7.1 |
| Beer (standard) | 275ml | 6.3 | 0 | 6.3 |
| Port | 50ml | 6 | 0 | 6 |
| Beer (low-alcohol) | 275ml | 5.8 | 0 | 3.3 |