Carbohydrate Counting

This module is designed to educate about carbohydrates and
the concept of carbohydrate counting (“carb counting”).
We have incorporated text, videos, a slideshow, and interactive quiz.
Please try each section, then revisit what is most useful for you.
Scroll down the page to visit all of the sections!

Background Information

Explore information on nutrition and the basics of carb counting

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Videos

Our registered dietitian discusses carb counting and offers lots of useful tips in these short videos. Try watching them all, then come back and re-watch the topics you need more help with.

Carbohydrate Basics

Carbohydrate Counting Example

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Carb content examples

Click the arrow (to the right) to go through examples of the carb content in different foods.

1 slice of wheat bread = 15 grams carbs

1 small apple = 15 grams carbs

8 oz of orange juice = 25-30 grams carb

Fruit flavor yogurt: 5 oz = up to 27 gram carb

1-2% milk: 8 oz = 13 gram carb

Vanilla wafers: 5 wafers = 13 gram carb

Sweet Potato (baked with skin): 1 large = 37 gram carb

Rice (white or brown): 1 cup = 45 gram carb

Pinto beans: 1 cup = 45 gram carb

Peas (from frozen, cooked): ½ cup = 11 gram carb

Pasta (plain macaroni): 1/3 cup = 14 gram carb

Chocolate sandwich cookies: 2 cookies = 15 gram carb

Oatmeal: ½ cup cooked = 14 gram carb

Mashed potatoes: 1 cup = 36 gram carb

Grapes: 15 grapes = 13 grams carb

Crackers : 5 crackers = 11 gram carb

Sweet Corn: ½ cup kernels = 15 gram carb

Chocolate Milk: 8 oz = 26 gram carb

Unsweetened breakfast cereal: 1 cup = 20 gram carb

Banana: 1 medium (7” long) = 27 gram carb

Bagel: 1 large plain = 70 gram carb

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Disclaimer: The carbohydrate values provided are estimations. For the most precise carbohydrate content, always check nutrition labels.