Food facts for everyday life

Your everyday carb table.

Find a food, choose your portion, and get a clearer picture of what’s on your plate.

All foods Fruit Vegetables Grains & bread Beans & lentils Dairy Meat, fish & eggs Nuts & seeds Drinks Snacks & sweets Prepared dishes Sweeteners Oils & fats

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500 foods to explore

Carbohydrates shown in grams

Grains & bread Rice, white, cooked

1 cup · 158 g

44.6gcarbs

205 kcal

Fruit Banana

1 medium (7" to 7-7/8" long) · 118 g

26.9gcarbs

105 kcal

Fruit Apple, with skin

1 medium (3" dia) · 182 g

25.1gcarbs

95 kcal

Grains & bread Quinoa, cooked

1 cup · 185 g

39.4gcarbs

222 kcal

Grains & bread Rice, brown, cooked

1 cup · 202 g

51.7gcarbs

248 kcal

Fruit Strawberries

1 cup, halves · 152 g

11.7gcarbs

49 kcal

Oils & fats Avocado

1 cup, cubes · 150 g

12.8gcarbs

240 kcal

Beans & lentils Chickpeas, cooked

1 cup · 164 g

44.9gcarbs

269 kcal

Illustration of greek yogurt, plain, nonfat

Dairy Greek yogurt, plain, nonfat

1 container · 170 g

6.1gcarbs

100 kcal

Grains & bread Pasta, cooked

1 cup spaghetti not packed · 124 g

38.3gcarbs

196 kcal

Grains & bread Bread, whole wheat

1 slice · 32 g

13.7gcarbs

81 kcal

Vegetables Broccoli, raw

1 cup chopped · 91 g

6gcarbs

31 kcal

Fruit Mango

1 cup pieces · 165 g

24.8gcarbs

99 kcal

Nuts & seeds Almonds

1 oz (23 whole kernels) · 28.4 g

6.1gcarbs

164 kcal

Vegetables Acorn squash, raw

100 g

10.5gcarbs

42 kcal

Beans & lentils Adzuki beans, boiled, without salt

100 g

24.8gcarbs

128 kcal

Beans & lentils Adzuki beans, dry

100 g

62.9gcarbs

329 kcal

Sweeteners Agave syrup

100 g

76.4gcarbs

310 kcal

Nuts & seeds Almond butter

1 tbsp · 16 g

3gcarbs

98 kcal

Grains & bread Almond flour

100 g

16.2gcarbs

578 kcal

Illustration of almond milk, unsweetened

Drinks Almond milk, unsweetened

1 cup · 262 g

3.4gcarbs

39 kcal

Grains & bread Amaranth grain, cooked

100 g

18.7gcarbs

102 kcal

Grains & bread Amaranth grain, uncooked

100 g

65.2gcarbs

371 kcal

Illustration of apple juice, unsweetened

Drinks Apple juice, unsweetened

1 cup · 248 g

28gcarbs

114 kcal

Values are for the food as described. Total carbohydrate includes fiber for USDA carbohydrate-by-difference records. Our methodology

A little more understanding

Make sense of the numbers.

All guides →

01 / Practical guide

What does a portion really mean?

A cup, a slice, a handful. Understand the weight behind everyday measures.

Read guide →02 / Practical guide

Carbs, sugars and fiber

Understand what these numbers include and how they relate.

Read guide →03 / Practical guide

Raw or cooked makes a difference

Why preparation changes the numbers per 100 grams.

Read guide →