Carb and glycemic index table

The table shows net carbs (total carbs minus fiber) per 100 g of each food as you eat it. For example, rice is cooked and fruit is raw. One carb exchange is 15 g of carbs. Select a food to see portions, carb units of 10 g and 12 g, and glycemic load.

These are reference values. Set your insulin dose with your doctor.

Calculators and printable table

Carb counting and carb exchange calculator

Glycemic load calculator

Download the carb counting and glycemic index chart as a PDF to print (A4, 2 pages)

Values per 100 g
Food	Net carbs, g	Carb exchanges	GI
Grains, potatoes and legumes
Amaranth cooked	16.6	1.1	no data
Baked beans canned	17.0	1.1	48
Baked potato with skin	19.0	1.3	88
Black beans cooked	15.0	1.0	26*
Boiled potatoes peeled	18.2	1.2	73
Brown rice cooked	24.0	1.6	66
Buckwheat cooked	17.2	1.1	53*
Bulgur cooked	14.1	0.9	48*
Chickpea flour	47.0	3.1	no data
Chickpeas cooked	19.8	1.3	37
Corn flakes	85.3	5.7	80
Cornstarch	90.4	6.0	no data
Couscous cooked	21.8	1.5	65
Cream of wheat cooked with water	10.1	0.7	67*
Dry lentils	52.7	3.5	16
Dry millet	64.4	4.3	81
Dry pasta	71.5	4.8	52
Dry white rice	78.7	5.2	62
Edamame cooked	3.7	0.2	no data
Egg noodles cooked	24.0	1.6	52
French fries oven-baked	26.1	1.7	65
Glass noodles dry	85.6	5.7	30
Granola	45.0	3.0	53
Hummus	9.5	0.6	19
Instant noodles dry	57.4	3.8	51
Instant oatmeal with water	10.0	0.7	82
Kidney beans cooked	15.4	1.0	40
Lentils cooked	12.2	0.8	16
Lima beans boiled	18.2	1.2	33*
Mashed potatoes with milk and margarine	15.4	1.0	79
Millet cooked	22.4	1.5	81
Muesli	66.6	4.4	55
Mung beans cooked	11.5	0.8	42
Oat bran cooked	8.8	0.6	no data
Oatmeal cooked with water	10.3	0.7	58
Parboiled rice cooked	25.2	1.7	64
Pasta cooked	29.1	1.9	52
Pearl barley cooked	24.4	1.6	34
Pinto beans cooked	17.2	1.1	29*
Plantain green, boiled	26.5	1.8	39
Polenta (corn grits) cooked with water	14.0	0.9	72
Potato pancakes	24.5	1.6	no data
Puffed rice	88.1	5.9	89
Quinoa cooked	18.5	1.2	53
Refried beans canned	9.9	0.7	38
Rice flour	77.7	5.2	no data
Rice noodles cooked	23.0	1.5	46
Rolled oats dry	57.6	3.8	58
Spelt cooked	22.5	1.5	no data
Split peas cooked	12.8	0.9	34*
Sticky rice cooked	20.1	1.3	92
Sweet potato baked	17.4	1.2	88
Tofu	1.6	0.1	no data
Wheat bran	21.7	1.4	no data
Wheat flour	73.6	4.9	no data
White beans cooked	18.8	1.3	31
White rice cooked	27.8	1.9	62
Whole wheat flour	61.3	4.1	no data
Whole wheat pasta cooked	26.2	1.7	53
Wild rice cooked	19.5	1.3	58*
Bread and crackers
Bagel	50.8	3.4	70*
Baguette	49.7	3.3	66
Bread roll	50.4	3.4	74*
Breadcrumbs	67.5	4.5	no data
Breadsticks	65.4	4.4	66
Burger bun	48.3	3.2	64
Challah egg bread	45.5	3.0	no data
Chapati	41.5	2.8	57
Cheese crackers	57.1	3.8	54
Corn tortilla	38.3	2.6	51
Cornbread	52.2	3.5	no data
Croutons	68.4	4.6	no data
English muffin	40.7	2.7	77
Flour tortilla	45.9	3.1	34*
Gluten-free bread	41.5	2.8	59
Matzo	80.7	5.4	no data
Melba toast	70.3	4.7	64
Multigrain bread	35.9	2.4	56
Naan	48.2	3.2	71
Oat bread	44.5	3.0	65
Pita bread	53.5	3.6	72
Potato bread	40.8	2.7	no data
Pumpernickel	41.0	2.7	49
Raisin bread	48.0	3.2	53
Rice cakes	77.3	5.2	76
Rye bread	42.5	2.8	60
Rye crispbread	57.5	3.8	66*
Rye roll	48.2	3.2	no data
Saltine crackers	71.3	4.8	64
Soft pretzel	67.7	4.5	73
Taco shells	56.8	3.8	69*
White bread	46.7	3.1	73
Whole wheat bread	36.7	2.4	75
Whole wheat crackers	59.3	4.0	63
Whole wheat pita	49.8	3.3	56
Whole wheat roll	43.6	2.9	62
Whole wheat tortilla	36.1	2.4	50
Zwieback	71.7	4.8	64
Fruit and berries
Apple	11.4	0.8	44
Applesauce unsweetened	10.2	0.7	no data
Apricot	9.1	0.6	38
Avocado	1.8	0.1	no data
Banana	20.2	1.3	52
Blackberries	4.3	0.3	no data
Blueberries	12.1	0.8	53
Canned peaches in syrup, drained	17.2	1.1	64
Cantaloupe melon	7.3	0.5	60
Cherries	13.9	0.9	46*
Coconut fresh flesh	6.2	0.4	no data
Cranberries	8.4	0.6	no data
Dates dried	68.3	4.6	54
Dried apples dried	57.2	3.8	36
Dried apricots	55.3	3.7	44
Dried cranberries sweetened	77.5	5.2	62
Dried figs	54.1	3.6	58
Feijoa	8.8	0.6	no data
Fresh figs fresh	16.3	1.1	no data
Gooseberries	5.9	0.4	no data
Grapefruit	9.1	0.6	26*
Grapes	17.2	1.1	54
Guava	8.9	0.6	29
Honeydew melon	8.3	0.6	no data
Kiwi	11.7	0.8	53*
Lemon without peel	6.5	0.4	no data
Lime	7.7	0.5	no data
Lychee	15.2	1.0	57
Mandarin	11.5	0.8	52
Mango	13.4	0.9	48
Nectarine	8.9	0.6	43
Orange	9.4	0.6	45
Papaya	9.1	0.6	38
Passion fruit	13.0	0.9	no data
Peach	8.0	0.5	54*
Pear	12.1	0.8	29
Persimmon	15.0	1.0	61
Pineapple	11.7	0.8	61*
Plum	10.0	0.7	39*
Pomegranate seeds	14.7	1.0	no data
Pomelo	8.6	0.6	75*
Prunes	56.8	3.8	35
Quince	13.4	0.9	no data
Raisins	74.8	5.0	55
Raspberries	5.4	0.4	no data
Red currants	9.5	0.6	no data
Sour cherries	10.6	0.7	22*
Strawberries	5.7	0.4	40
Watermelon	7.1	0.5	50
Vegetables
Asparagus boiled	2.1	0.1	no data
Bean sprouts raw	4.1	0.3	no data
Beetroot boiled	8.0	0.5	64*
Boiled carrots	5.2	0.3	32
Broccoli boiled	3.9	0.3	no data
Brussels sprouts boiled	4.5	0.3	no data
Butternut squash baked	7.3	0.5	no data
Canned corn drained	12.3	0.8	53
Carrot raw	6.8	0.5	26*
Cauliflower boiled	1.8	0.1	no data
Celeriac raw	7.4	0.5	no data
Celery raw	1.4	0.1	no data
Chinese cabbage raw	2.0	0.1	no data
Cucumber	3.1	0.2	no data
Eggplant boiled	6.2	0.4	no data
Garlic raw	31.0	2.1	no data
Ginger raw	15.8	1.1	no data
Green beans boiled	4.7	0.3	no data
Green onion raw	4.7	0.3	no data
Green peas boiled	9.8	0.7	36
Jicama raw	3.9	0.3	no data
Ketchup	27.1	1.8	no data
Kimchi	0.8	0.1	no data
Kohlrabi raw	2.6	0.2	no data
Leek raw	12.4	0.8	no data
Lettuce	1.6	0.1	no data
Mixed vegetables frozen, boiled	8.7	0.6	no data
Olives	4.4	0.3	no data
Onion raw	7.6	0.5	no data
Parsnip boiled	13.4	0.9	52
Pickles	1.4	0.1	no data
Pumpkin boiled	3.8	0.3	no data
Radishes	1.8	0.1	no data
Red bell pepper raw	3.9	0.3	no data
Red cabbage raw	5.3	0.4	no data
Sauerkraut	1.4	0.1	no data
Spinach raw	1.4	0.1	no data
Sun-dried tomatoes	43.5	2.9	no data
Sweet corn boiled	18.6	1.2	53
Tomato	2.7	0.2	no data
Tomato paste	14.8	1.0	no data
Turnip boiled	3.1	0.2	no data
White cabbage raw	3.3	0.2	no data
White mushrooms raw	2.3	0.2	no data
Yellow squash boiled	2.7	0.2	no data
Zucchini raw	2.1	0.1	no data
Dairy
Boiled egg	1.1	0.1	no data
Buttermilk	4.8	0.3	no data
Camembert	0.5	0.0	no data
Cheddar	3.4	0.2	no data
Cottage cheese 2% fat	4.8	0.3	no data
Cream cheese	5.5	0.4	no data
Dry curd cottage cheese fat-free	6.7	0.4	no data
Evaporated milk unsweetened	10.0	0.7	no data
Feta	3.9	0.3	no data
Fruit yogurt low-fat	19.1	1.3	36
Goat milk	4.5	0.3	no data
Gouda	2.2	0.1	no data
Greek yogurt low-fat	3.9	0.3	no data
Half-and-half about 12% fat	4.3	0.3	no data
Heavy cream 36% fat	2.8	0.2	no data
Kefir low-fat	4.8	0.3	no data
Mayonnaise	0.6	0.0	no data
Milk powder whole	38.4	2.6	no data
Mozzarella	2.4	0.2	no data
Parmesan	3.2	0.2	no data
Plain yogurt whole milk	4.7	0.3	no data
Processed cheese	3.7	0.2	no data
Reduced-fat milk 2% fat	4.8	0.3	no data
Ricotta part-skim	5.1	0.3	no data
Skim milk 0.1% fat	5.0	0.3	no data
Sour cream	4.6	0.3	no data
Sweetened condensed milk	54.4	3.6	61
Swiss cheese	1.4	0.1	no data
Vanilla yogurt low-fat	13.8	0.9	26
Whipped cream from a can	12.5	0.8	no data
Whole milk 3.25% fat	4.8	0.3	no data
Baked goods
Angel food cake	56.3	3.8	67*
Apple pie	32.4	2.2	no data
Apple strudel	38.9	2.6	no data
Banana bread	53.5	3.6	no data
Blueberry muffin	51.9	3.5	50
Blueberry pie	33.9	2.3	no data
Brownie	61.8	4.1	no data
Butter cookies	68.1	4.5	53
Cheese danish	36.2	2.4	no data
Cheese pizza	26.8	1.8	56*
Cheese sweet roll	42.5	2.8	no data
Cheesecake	25.1	1.7	no data
Cherry pie	39.0	2.6	no data
Chocolate cake with frosting	50.6	3.4	41
Chocolate chip cookies	63.4	4.2	no data
Cinnamon roll	48.5	3.2	no data
Croissant	43.2	2.9	56
Crumb cake	44.7	3.0	no data
Cupcake packaged, chocolate, cream-filled	57.1	3.8	58
Eclair custard-filled with icing	36.5	2.4	no data
Fruit danish	45.9	3.1	no data
Fruitcake	57.9	3.9	53
Ginger cookies	74.7	5.0	66
Glazed doughnut	45.8	3.1	75
Graham crackers	74.3	5.0	75*
Jelly doughnut	38.1	2.5	no data
Oatmeal cookies	65.9	4.4	54
Pancakes	27.0	1.8	69
Pecan pie	57.5	3.8	no data
Pound cake	53.0	3.5	55*
Puff pastry baked	44.2	2.9	56
Pumpkin pie	33.0	2.2	no data
Sponge cake	60.5	4.0	46*
Sugar cookies	66.0	4.4	no data
Waffles frozen, toasted	46.9	3.1	77*
Sweets, snacks and nuts
Almonds	9.1	0.6	no data
Brown sugar	98.1	6.5	71*
Caramels	77.0	5.1	no data
Cashews roasted	29.7	2.0	22
Cheese puffs	53.7	3.6	63
Chia seeds	7.7	0.5	no data
Chocolate hazelnut spread	57.0	3.8	33
Chocolate ice cream	27.0	1.8	37
Chocolate pudding	23.0	1.5	49
Chocolate syrup	60.1	4.0	no data
Chocolate truffles	42.4	2.8	no data
Dark chocolate 70–85% cocoa	35.0	2.3	29
Flaxseed	1.6	0.1	no data
Frozen yogurt	21.6	1.4	51
Fudge	75.0	5.0	no data
Granola bar	59.1	3.9	no data
Gummy candies	98.8	6.6	76
Halva	56.0	3.7	no data
Hard candy	98.0	6.5	70*
Hard pretzels	77.0	5.1	84
Hazelnuts	7.0	0.5	no data
Honey	82.2	5.5	60
Ice pop	19.2	1.3	59
Jam	67.8	4.5	61
Jelly beans	93.4	6.2	76
Jelly dessert from a mix	14.2	0.9	53
Maple syrup	67.0	4.5	54
Marshmallows	81.2	5.4	65
Milk chocolate	56.0	3.7	45
Molasses	74.7	5.0	no data
Nougat with almonds	89.1	5.9	no data
Orange sherbet	29.1	1.9	no data
Peanut brittle	68.7	4.6	no data
Peanut butter	17.3	1.2	no data
Peanuts roasted	12.9	0.9	18*
Pistachios roasted	18.0	1.2	28*
Popcorn air-popped	63.3	4.2	62
Potato chips	50.7	3.4	55
Powdered sugar	99.8	6.7	66
Pumpkin seeds shelled	4.7	0.3	no data
Rice pudding	18.1	1.2	49
Sesame seeds	11.6	0.8	no data
Sugar	100.0	6.7	66
Sunflower seeds shelled	11.4	0.8	no data
Tortilla chips	62.4	4.2	42
Vanilla ice cream	22.9	1.5	38
Vanilla pudding	22.6	1.5	40
Walnuts	7.0	0.5	no data
White chocolate	59.0	3.9	41
Drinks
Almond milk unsweetened	1.1	0.1	no data
Apple juice	11.1	0.7	46
Beer	3.6	0.2	no data
Carrot juice	8.5	0.6	43
Chocolate milk reduced-fat milk	11.4	0.8	31
Cider	5.9	0.4	no data
Coconut water unsweetened	4.2	0.3	no data
Coffee liqueur	46.8	3.1	no data
Cola	10.4	0.7	66
Cranberry juice drink	13.5	0.9	59
Dessert wine sweet	13.7	0.9	no data
Diet cola	0.3	0.0	no data
Energy drink	10.2	0.7	no data
Ginger ale	8.8	0.6	65
Grape juice	14.6	1.0	63
Grapefruit juice	9.1	0.6	49*
Hot chocolate with milk	9.7	0.6	no data
Lemon juice	6.6	0.4	no data
Lemonade	10.4	0.7	59
Light beer	1.6	0.1	no data
Orange juice	10.2	0.7	48
Orange soda	12.3	0.8	68*
Pineapple juice	12.7	0.8	47*
Red wine	2.6	0.2	no data
Rice milk unsweetened	8.9	0.6	86
Soy milk	5.7	0.4	37
Sports drink	6.4	0.4	67*
Strawberry banana smoothie with low-fat yogurt	14.2	0.9	42
Sweetened iced tea	10.8	0.7	73
Tomato juice	3.1	0.2	no data
Tonic water	8.8	0.6	no data
Vegetable juice	3.4	0.2	no data
Vodka 40%, same for gin, rum and whisky	0.0	0.0	no data
White wine	2.6	0.2	no data
Ready meals, soups and sausages
Bean soup with pork	5.4	0.4	no data
Beef stew	6.9	0.5	no data
Bologna	6.7	0.4	no data
Chicken noodle soup	2.5	0.2	no data
Chicken pot pie	18.1	1.2	no data
Chicken rice soup	2.6	0.2	no data
Chili con carne with beans	9.8	0.7	no data
Cream of mushroom soup	3.0	0.2	no data
Egg rolls	24.7	1.6	no data
Enchilada with cheese	13.5	0.9	no data
Fish sticks	20.2	1.3	no data
Fried rice without meat	31.7	2.1	80
Ham sliced	2.3	0.2	no data
Hot dog sausage beef	3.0	0.2	no data
Lasagna with meat sauce	13.7	0.9	no data
Lo mein with vegetables	18.9	1.3	no data
Macaroni and cheese	21.9	1.5	65*
Marinara sauce	5.6	0.4	23
Minestrone	4.3	0.3	no data
Mushroom barley soup	4.5	0.3	no data
Pasta with tomato sauce	13.0	0.9	no data
Pierogi with potato or cheese	28.7	1.9	50*
Potato salad with mayonnaise and egg	9.9	0.7	no data
Potato soup	4.5	0.3	no data
Pulled pork in barbecue sauce	17.5	1.2	no data
Quesadilla with cheese	22.4	1.5	no data
Ravioli meat-filled, in tomato sauce	11.8	0.8	no data
Spaghetti bolognese ready meal	13.4	0.9	no data
Split pea soup with ham	10.2	0.7	61*
Sweet and sour chicken	22.9	1.5	no data
Tomato soup	7.0	0.5	52
Vegetable soup	4.6	0.3	no data
Fast food
Bean burrito with cheese	27.0	1.8	no data
Beef burrito with beans	16.5	1.1	no data
Cheeseburger with condiments	23.6	1.6	no data
Chicken nuggets	15.5	1.0	no data
Chicken sandwich	19.5	1.3	no data
Chicken strips	16.1	1.1	no data
Chicken wrap crispy chicken, cheese, lettuce	21.9	1.5	no data
Chocolate milkshake	20.8	1.4	no data
Coleslaw	13.0	0.9	no data
Corn dog	26.0	1.7	no data
Double cheeseburger	17.1	1.1	no data
Fast food fries	37.6	2.5	70
Fish sandwich with tartar sauce	25.7	1.7	no data
Fried chicken drumstick, with skin	8.0	0.5	no data
Fried chicken wings with skin	11.1	0.7	no data
Hamburger with condiments	27.8	1.9	no data
Hash browns	26.2	1.7	56
Hot fudge sundae	30.2	2.0	no data
Mozzarella sticks fried	23.1	1.5	no data
Nachos with cheese	31.7	2.1	no data
Onion rings	40.9	2.7	no data
Pepperoni pizza	22.7	1.5	56*
Sub sandwich with cold cuts	19.2	1.3	no data
Taco beef, cheese, lettuce	16.0	1.1	no data
Tater tots oven-heated	25.3	1.7	no data
Vanilla milkshake	17.8	1.2	no data

Values per 100 g. The GI column shows only values that were measured in the 2021 international GI tables. If there is no measured value, the column shows “no data”. The food page gives the reason. * This value includes measurements from the second table of the paper: studies with method deviations, such as few participants, participants with diabetes, or wide variation. Use it as a rough guide.

Sources

Compare Soba with SNAQ, mySugr, Carb Manager, CarbCam and Carbetic

Count a full plate

Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.

Download on the App Store