2_9212 Carb Counting Food List.pdf

The Diabetes Center

Specialty Services Pavilion, Level 1

43rd and Emile St.

Phone: 402.559.8700

Fax: 402.559.5080

Breads: 15g Carbs

1 slice bread (1 oz. rye, white or

whole wheat)

6 small breadsticks (4” long)

1/2 English mufﬁn, hot dog or

hamburger bun

1 small croissant

1 matzo ball

1 small mufﬁn (1 oz.)

Small pancake or wafﬂe (4”)

1/2 pita (6”)

1 small plain roll (1 oz.)

1 slice fruit bread (1/4’’ thick; i.e.

banana)

1 small tortilla (6”)

1/3 cup stufﬁng

1 small cornbread or biscuit (2” x 2”)

Cereal: 15g Carbs

½ cup bran cereal

¼ cup granola

½ cup cooked cereal

¾ cup other dry cereals

½ cup sugar frosted cereal

1 ½ cups puffed cereal

Crackers/Snack Foods:

15g Carbs

6-7 animal crackers

3 graham crackers

3 cups popcorn

4-6 round crackers

¾ oz. pretzels (15 mini twists)

10–15 snack chips (1 oz.)

6 saltine type crackers

Pastas/Grains: 15g Carbs

½ cup Chow mein noodles

1/3 cup pasta or other grains

(cooked)

1/3 cup brown or white rice (cooked)

½ cup fried rice

Potatoes/Vegetables/Beans:

15g Carbs

1/3 cup cooked beans (kidney

or pinto)

¼ cup baked beans (canned)

½ cup corn, hominy or peas

1 small white or sweet potato (3 oz)

10-15 french fries

½ cup hash browns or au gratin

potatoes

1 cup winter squash

1 cup marinara or pasta sauce

½ cup mashed potatoes

Fruits: 15g Carbs

1 small piece of fresh fruit

apple

orange

tangerine

pear

peach

½ cup applesauce (unsweetened)

4 fresh medium apricots

7 dried apricot halves

½ banana

2 tblsp. dried fruit

1/3 cup cantaloupe

1 cup melon cubes

cantaloupe

watermelon

honeydew

½ cup cherries

2 ﬁgs or plums

½ cup canned fruit (unsweetened)

½ grapefruit

15 grapes

½ cup juice (unsweetened;

grapefruit or orange)

1 large kiwi

¾ cup fresh pineapple

½ mango or papaya

3 medium prunes

2 tbsp. raisins or craisins

1 cup berries

strawberries

blueberries

raspberries

Carb Counting Food List

THE DIABETES CENTER

The Diabetes Center

Specialty Services Pavilion, Level 1

43rd and Emile St.

Phone: 402.559.8700

Fax: 402.559.5080

Milk/Yogurt: 15g Carbs

1 cup milk

skim 2%

whole

buttermilk

½ cup evaporated skim milk

1/3 cup nonfat dry milk powder

1 cup plain yogurt

1 cup artiﬁcially sweetened yogurt

Soups: 15g Carbs

1 cup broth base (chicken or

beef noodle)

½ cup bean or split pea

1 cup cream soup

Sweets: 15g Carbs

2” brownie (unfrosted)

2” square piece of cake (no icing)

2 small fat free cookies

½ cup custard

1/3 cup frozen fat free fruit yogurt

1 small granola bar

½ cup ice cream or ice milk

½ twin popsicle

1 fudgesicle

½ cup sugar free pudding

5 vanilla wafers

2 tbsp. light maple syrup

1 tbsp. all fruit jelly or jam

1 3” cookie

Sweets: 30g Carbs

2” square piece of cake with icing

1 frosted cupcake

1 plain donut

1/8 pumpkin or custard pie

½ cup regular pudding

1 cup chocolate milk

Small soft serve cone

½ large bagel (2 oz.)

Sweets: 45g Carbs

1/6 piece 2 crust pie

1/6 piece chocolate cheese cake

1 small sweet roll or Danish

1 cup low fat yogurt with fruit

2 tbsp. regular maple syrup

Vegetables: 5g Carbs

(count if serving size > 15g)

½ cup cooked vegetables

asparagus

green beans

bean sprouts

broccoli

cabbage

carrots

cauliﬂower

eggplant

spinach

tomato

turnips

water chestnuts

zucchini

1 cup raw vegetables

½ cup tomato or vegetable juice

¼ cup tomato puree

The Diabetes Center

Specialty Services Pavilion, Level 1

43rd and Emile St.

Phone: 402.559.8700

Fax: 402.559.5080

Breakfast Foods

Food Serving Size Carb Servings

Bagel, large 1 bagel (4oz.) 4

Cereal Bar 1 bar 2

Cereal, cooked, unsweetened ½ cup 1

Cereal, raisin bran 1 cup 3

Cereal, sweetened ¾ cup 1

Doughnut, cake, 3” across 1 doughnut (2oz.) 2

Doughnut, yeast or raised, 4” across 1 doughnut (2 oz.) 2

English Mufﬁn 1 mufﬁn (2 oz.) 2

French toast 1 piece 1

Honey or table sugar 1 tbsp 1

Hot cocoa, regular, prepared with water 1 packet 1 ½-2

Hot cocoa, sugar free, prepared with water 1 packet ½

Jam or Jelly, regular 1 tbsp. 1

Mufﬁn, small 1 mufﬁn (2 oz.) 2

Oatmeal or Cream of Wheat instant ﬂavored, prepared with water 1 packet 2

Pancake, 4” across 1 pancake 1

Syrup, light 1 tbsp. ½

Syrup, regular 1 tbsp. 1

Toaster pastry, fruit 1 pastry 2

Wafﬂe, frozen, 4” across 1 wafﬂe 1

The Diabetes Center

Specialty Services Pavilion, Level 1

43rd and Emile St.

Phone: 402.559.8700

Fax: 402.559.5080

Combination Foods

Food Serving Size Carb Servings

Burrito, bean, ﬂour, tortilla, frozen 7” long 1 burrito 3

Burrito, meat, ﬂour, tortilla, frozen 7” long 1 burrito 2

Casserole or hot dish 1 cup 2

Chicken nuggets 6 nuggets 1 ½

Chili 1 cup 1-2

Fish sticks breaded 6 sticks 1

Hamburger with bun, regular 1 hamburger 2

Ketchup ¼ cup 1

Lasagna, 3”x 4” 1 piece 1-2

Lunch kit with dessert, pre-packaged 1 kit 4-5

Macaroni and cheese 1 cup 2-3

Pasta salad 1 cup 2-3

Pizza, frozen, thick crust, medium 1 slice (1/8 pizza) 1 ½-2

Pizza, frozen, thin crust, medium 2 slices (1/4 pizza) 2

Ravioli, cheese or meat 1 cup 2-3

Sandwich, cheese or meat 1 sandwich 2

Sandwich, chicken, breaded 1 sandwich 3

Sandwich, chicken, grilled 1 sandwich 2

Sandwich, peanut butter and jelly (regular) 1 sandwich 3

Sauce, tomato/marinara, canned ½ cup 1

School lunch 1 lunch

4-5

Soup (cream, noodle, rice, or vegetable) 1 cup

Taco, corn shell, 5” across 1 taco ½