the food chart

Food Charts

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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