Amounts of carbohydrate per 100 grams across common foods, with cooked and raw notes so you can compare like-for-like.
Shopping, cooking, and tracking feel easier when you can compare foods on the same scale. This piece gives you a clean carbohydrates per 100g list across pantry staples, produce, grains, and prepared items. Numbers are rounded for readability and reflect typical values; brands and recipes vary. Use the tables for a fast scan, then read the notes on measurement, cooked vs raw, and swaps.
Carbohydrates Per 100G List — Everyday Foods
The first table groups widely eaten items. Values show grams of total carbohydrate per 100 grams edible portion.
| Food | Carbs/100g | Notes |
|---|---|---|
| White rice, cooked | 28 g | Cooked, drained |
| Brown rice, cooked | 23 g | Cooked, drained |
| Quinoa, cooked | 21 g | Cooked, drained |
| Pasta, cooked | 25 g | Boiled, drained |
| Bread, white | 49 g | Sliced loaf |
| Bread, whole-wheat | 43 g | Sliced loaf |
| Oats, dry | 66 g | Rolled |
| Corn flakes | 84 g | Ready-to-eat cereal |
| Banana | 23 g | Ripe, raw |
| Apple | 14 g | Raw, with skin |
| Orange | 12 g | Raw |
| Strawberries | 8 g | Raw |
| Potato, baked | 21 g | Without fat |
| Sweet potato, baked | 20 g | Without fat |
| Broccoli | 7 g | Raw |
| Carrots | 10 g | Raw |
| Peas, frozen, cooked | 14 g | Boiled |
| Lentils, cooked | 20 g | Boiled |
| Chickpeas, cooked | 27 g | Boiled |
| Black beans, cooked | 23 g | Boiled |
| Kidney beans, cooked | 22 g | Boiled |
| Milk, whole | 5 g | Per 100 g |
| Yogurt, plain | 4 g | Unsweetened |
| Cheddar cheese | 1 g | Per 100 g |
| Greek yogurt, plain | 4 g | Unsweetened |
| Almonds | 22 g | Per 100 g |
| Walnuts | 14 g | Per 100 g |
| Peanut butter | 22 g | Plain |
| Olive oil | 0 g | Fat only |
| Chicken breast | 0 g | Cooked, plain |
| Salmon | 0 g | Cooked, plain |
Carbohydrates Per 100 Grams List — Quick Picks
Need a fast scan? Berries sit near 8 to 12 grams per 100 grams, while bananas reach the low 20s. Cooked beans run near 20 to 27 grams. Dry cereals can soar past 70. Animal proteins and oils land at zero.
How To Read Carbs Per 100 Grams Correctly
Labels list “total carbohydrate.” That sum includes starch, sugar, and dietary fiber. Fiber isn’t digested into glucose, but it remains inside total carbohydrate on most labels. If you count net carbs, subtract fiber from total carbohydrate to get an estimate. Some countries also list “available carbohydrate,” which already excludes fiber and certain polyols.
Cooked foods shift in water content. Rice, pasta, oats, and legumes absorb water and weigh more per cup when cooked, which lowers grams per 100 grams compared with dry. That’s why the table states cooked or dry. Compare like with like when planning meals.
Home recipes vary. Sugar, sweeteners, and sauces swing the totals. If you need precision for medical care, use a scale and nutrition calculator for your exact recipe and portion size.
Tracking Net Carbs Without Confusion
Start with total carbohydrate on the label. Subtract dietary fiber. If sugar alcohols appear, subtract the portion your clinician recommends for your plan. That yields a working “net” figure. This method helps low-carb tracking, but it’s still an estimate.
Whole foods tell a simpler story. Non-starchy vegetables carry low totals per 100 grams. Legumes sit in the middle. Grains and sugary snacks trend higher. The carbs per 100g list above lets you eyeball swaps fast.
When 100 Grams Beats Per Serving
Serving sizes differ across brands. One granola lists 55 grams per serving, another lists 30 grams. A 100-gram basis cuts through that mismatch and lets you compare across brands or recipes. Once you’ve picked a product, translate back to your portion size.
Weigh once, then learn the look. After a week of measuring, you’ll recognize your usual portions and can track by sight with far less fuss.
Portion Math You Can Use Today
Use this quick math to map 100-gram values to your plate:
- Half of 100 grams is about 50 grams. Halve the carb number for a 50-gram portion.
- A cup of cooked rice weighs about 150 to 180 grams. Multiply the 100-gram number by 1.5 to 1.8 for a rough cup estimate.
- A medium banana weighs about 120 grams without peel. Multiply the listed value by 1.2.
- Dense snacks like cereal and granola pack tight. Weigh the first serving to learn how your bowl fills.
Small scales are inexpensive and save guesswork. If you don’t have one, use repeatable household measures, and log the weight once so you can reuse the math.
Authoritative Data And Deeper Checks
For branded or unusual items, verify against an official database. The USDA FoodData Central search returns lab-based entries and brand submissions. For label terms and definitions, see the FDA’s nutrient definitions. Use those pages when you need a precise record or when the value seems off for your item.
Smart Swaps To Reduce Carbs Per 100 Grams
You don’t need to overhaul your diet to cut carbs. Start with small switches while keeping flavor and texture.
Lower-Carb Moves
- Choose Greek yogurt in place of flavored cups.
- Pick fresh berries over sweetened dried fruit.
- Swap part of the rice with riced cauliflower in stir-fries.
- Use lettuce cups in place of part of the wrap.
- Blend oats with chia for a thicker bowl using less dry grain.
Middle-Carb Wins
- Build meals with legumes such as lentils or chickpeas.
- Roast sweet potatoes and balance with greens and protein.
- Toast whole-grain bread and top with eggs or cottage cheese.
The goal is a plate you enjoy and can repeat. The carbohydrates per 100g list helps you pick swaps that fit your target without guesswork.
Table Of Carb Ranges By Food Type
This second table groups foods into low, middle, and high ranges by 100 grams. Use it to steer choices when you don’t have a label.
| Category | Carb Range/100g | Examples |
|---|---|---|
| Non-starchy vegetables | 3–10 g | Leafy greens, broccoli, cucumbers |
| Lower-sugar fruit | 7–12 g | Strawberries, melon, kiwi |
| Higher-sugar fruit | 13–23 g | Banana, grapes, mango |
| Cooked legumes | 15–27 g | Lentils, beans, peas |
| Cooked grains/pasta | 20–30 g | Rice, pasta, quinoa |
| Breads/cereals (dry) | 40–85 g | Sliced bread, flakes, granola |
| Dairy (plain) | 3–5 g | Milk, plain yogurt |
| Nuts/seeds | 5–25 g | Almonds, walnuts, chia |
| Animal proteins | 0 g | Meat, fish, eggs |
| Oils/fats | 0 g | Olive oil, butter |
Method Notes And Limits
All numbers are approximate. Growing conditions, variety, ripeness, and processing change carbohydrate content. Draining, rinsing, and cooking time matter too. A lightly cooked pasta sample will show a different result than one boiled longer in more water. Salt, oil, and sauces don’t add carbohydrate unless they include sugar or starch.
For medical nutrition therapy, follow the targets set by your clinician or dietitian. Use a scale and logbook. When matching insulin or medication to meals, treat tables like this as a starting point and verify with your usual monitoring.
Put The Numbers To Work
Pick one meal you eat often. Identify the highest-carb piece and test a trade for a week. Track your energy, hunger, and any targets you follow. If the change fits, keep it; if not, try a different swap. Small steps stick longer than big swings.
Save this page for quick checks. The carbohydrates per 100g list at the top gives you a stable ground for choices, shopping, and cooking notes.
Cooked Versus Dry: Handy Conversions
Dry grains and pasta carry a higher number per 100 grams than their cooked form because water dilutes the carbohydrate by weight. Use these rough factors when you only have a dry weight on hand. Cooked rice weighs about 2.7 to 3.0 times the dry weight. Cooked pasta sits near 2.4 to 2.8 times the dry weight. Oats vary by style. Rolled oats absorb less water than steel-cut at the same time point.
Here’s a quick path: if a dry label shows 70 grams of carbohydrate per 100 grams, a cooked weight that is 2.5 times heavier will land near 28 grams per 100 grams (70 ÷ 2.5). Reverse the math when you start with a cooked figure and want the dry estimate.
Reading A Label Step By Step
- Find the serving size in grams. Note it first.
- Find total carbohydrate. That’s the base number.
- Check fiber and sugars. If you count net carbs, subtract fiber.
- Scale to your portion. If you eat twice the serving size, double the number.
- Translate to 100 grams if you want a clean compare against this page.
Brands often round numbers. A small round can swing the final tally. When you need a tighter estimate, use the grams listing, not cups or pieces.
Dish Comparisons You Ask About Often
Rice Bowls And Stir-Fries
Most of the carbohydrate sits in the grain base. A 200-gram serving of cooked white rice brings about 56 grams of carbohydrate. Cutting the base to 120 grams and adding extra vegetables lowers the total without shrinking the plate.
Sandwiches And Wraps
Bread varies a lot. Sliced white bread sits near 49 grams per 100 grams, while some dense loaves run higher. Tortillas range widely by size and flour type. If you want to trim the total, pick thinner wraps, use one slice open-face, or swap half the starch for extra filling.
Pasta Night
Cooked pasta runs near 25 grams per 100 grams. The sauce can double the count if it’s sweet or creamy. Tomato-based sauces without added sugar tend to be lower, and a meaty ragù adds protein without moving grams of carbohydrate much.
Hidden Sources In Sauces And Sweets
Many savory products include sugar or starch for texture and shelf life. Ketchup, barbecue sauce, sweet chili sauce, and some dressings add unexpected grams. Read the label once and you’ll know which brands fit your target. In baking, glazes and fillings tend to outrun the base cake or pastry on a per-100-gram scale because they are sugar-dense.
Glycemic Angle In Plain Terms
Glycemic index and glycemic load describe how a standard portion of a food affects blood glucose. The same grams of carbohydrate can act differently based on fiber, fat, protein, and processing. Al dente pasta often shows a lower response than soft pasta at the same gram count. Whole fruit behaves differently than juice. If you manage blood sugar, work with your care team and watch your own readings while using the gram tables as a base for planning.
Restaurant Moves That Keep Carbs In Check
- Ask for sauces on the side and taste first.
- Choose a baked potato over fries and eat the portion you want.
- Split a dessert or pick fruit.
- Order extra vegetables or salad to balance a rice or pasta plate.
- Watch sweet drinks; they add grams fast without much fullness.