Nutrition Guide: Carbohydrates
Plant based foods with sugar (simple carbs), fiber (complex carbs), and total carbs are listed below. Fiber carbs can be subtracted from total carbs as fiber has very little impact on blood sugar. Any discrepancies between total carbs and fiber + sugar can be attributed to starch, which typically converts to sugar. However, in some cases, the starch is resistant and acts like fiber (this is the case with black beans).
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Navy Beans
Amount: 1 cup cooked (182 g)
Fiber: 19
Sugar: 0.67
Total Carbs: 47
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Fiber: 12
Sugar: 8
Total Carbs: 45
Brown Rice
Amount: 1 cup cooked (195 g)
Fiber: 3.5
Sugar: 0.68
Total Carbs: 45
Pinto Beans
Amount: 1 cup (171 g)
Fiber: 15
Sugar: 0.58
Total Carbs: 45
Barley
Amount: .33 cup dry (61.3 g)
Fiber: 11
Sugar: 0.49
Total Carbs: 45
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Fiber: 8.4
Sugar: 0.55
Total Carbs: 42
Millet
Amount: 1 cup cooked (174 g)
Fiber: 2.3
Sugar: 0.23
Total Carbs: 41.2
Split Peas
Amount: 1 cup cooked (196 g)
Fiber: 16
Sugar: 6
Total Carbs: 41
Black Beans
Amount: 1 cup cooked
Fiber: 15
Sugar: 0
Total Carbs: 41
Sweet Potato
Amount: 1 cup (200 g)
Fiber: 6.6
Sugar: 13
Total Carbs: 41
Lentils
Amount: 1 cup cooked (198 g)
Fiber: 16
Sugar: 4
Total Carbs: 40
Kidney Beans
Amount: 1 cup (177 g)
Fiber: 11
Sugar: 0.57
Total Carbs: 40
Quinoa
Amount: 1 cup cooked
Fiber: 5.2
Sugar: 1.6
Total Carbs: 39
Lima Beans
Amount: 1 cup (188 g) cooked
Fiber: 13
Sugar: 5.45
Total Carbs: 39
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Fiber: 6.3
Sugar: 1.1
Total Carbs: 37
Potatoes
Amount: 1 cup baked (173 g)
Fiber: 3.8
Sugar: 2.04
Total Carbs: 37
Buckwheat
Amount: 1 cup cooked (168 g)
Fiber: 4.5
Sugar: 1.51
Total Carbs: 33.5
Papaya
Amount: 1 medium (276 g)
Fiber: 4.7
Sugar: 21.58
Total Carbs: 30
Mangos
Amount: 1 cup (165 g)
Fiber: 3
Sugar: 24
Total Carbs: 28
Grapes
Amount: 1 cup (151 g)
Fiber: 1.4
Sugar: 23.4
Total Carbs: 27.3
Bananas
Amount: 1 medium (118 g)
Fiber: 3
Sugar: 14
Total Carbs: 27
Pears
Amount: 1 medium (178 g)
Fiber: 5.5
Sugar: 17.35
Total Carbs: 27
Oats
Amount: .25 cup uncooked (39 g)
Fiber: 4
Sugar:
Total Carbs: 26
Apple
Amount: 1 Medium (182 g)
Fiber: 4.4
Sugar: 18.9
Total Carbs: 25
Pineapple
Amount: 1 cup (165 g)
Fiber: 2.3
Sugar: 16.25
Total Carbs: 21.7
Green Peas
Amount: 1 cup (138 g)
Fiber: 7.6
Sugar: 8.2
Total Carbs: 21.5
Blueberries
Amount: 1 cup (148 g)
Fiber: 3.5
Sugar: 14.7
Total Carbs: 21
Onions
Amount: 1 cup cooked (210 g)
Fiber: 3
Sugar: 9.93
Total Carbs: 21
Winter Squash
Amount: 1 cup cooked (205 g)
Fiber: 5.7
Sugar: 6.76
Total Carbs: 18
Beets
Amount: 1 cup (170g)
Fiber: 3.4
Sugar: 13.5
Total Carbs: 17
Soybeans
Amount: 1 cup cooked (172 g)
Fiber: 10
Sugar: 5.16
Total Carbs: 17
Edamame
Amount: 1 cup (155 g)
Fiber: 8
Sugar: 3.4
Total Carbs: 16
Corn, Yellow
Amount: 1 cooked (77 g)
Fiber: 1.9
Sugar: 3.5
Total Carbs: 16
Oranges
Amount: 1 medium (131 g)
Fiber: 3.1
Sugar: 12.25
Total Carbs: 15.4
Raspberries
Amount: 1 cup fresh (123 g)
Fiber: 8
Sugar: 5.4
Total Carbs: 14.7
Avocados
Amount: 1 cup, sliced (146g)
Fiber: 10
Sugar: 1
Total Carbs: 13
Cantaloupe
Amount: 1 cup (160 g)
Fiber: 1.3
Sugar: 11.7
Total Carbs: 13
Chia Seeds
Amount: 2 tbs (28 g)
Fiber: 10.6
Sugar: 0
Total Carbs: 12.3
Cashews
Amount: .25 cup (40 g)
Fiber: 1.3
Sugar: 2.36
Total Carbs: 12.1
Cranberries
Amount: 1 cup fresh (100 g)
Fiber: 4.6
Sugar: 4.04
Total Carbs: 12
Carrots
Amount: 1 cup (122 g)
Fiber: 3.4
Sugar: 5.78
Total Carbs: 11.7
Watermelon
Amount: 1 cup (152 g)
Fiber: 0.6
Sugar: 9.4
Total Carbs: 11.5
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Fiber: 0
Sugar: 11.42
Total Carbs: 11.4
Tempeh
Amount: 4 oz (113 g)
Fiber: 12
Sugar: 0
Total Carbs: 11
Broccoli
Amount: 1 cup (156 g)
Fiber: 5
Sugar: 2.2
Total Carbs: 11
Strawberries
Amount: 1 cup (144 g)
Fiber: 2.9
Sugar: 7
Total Carbs: 11
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Fiber: 4
Sugar: 2.7
Total Carbs: 11
Collard Greens
Amount: 1 cup cooked (190 g)
Fiber: 7.6
Sugar: 0.76
Total Carbs: 10.7
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Fiber: 1.5
Sugar: 2.78
Total Carbs: 10.4
Grapefruit
Amount: .5 medium (128 g)
Fiber: 1.4
Sugar: 8.93
Total Carbs: 10.3
Green Beans
Amount: 1 cup (125 g)
Fiber: 4
Sugar: 1.9
Total Carbs: 10
Cabbage
Amount: 1 cup (150 g)
Fiber: 4
Sugar: 5
Total Carbs: 10
Kiwifruit
Amount: 1 2" fresh (69 g)
Fiber: 2
Sugar: 6.2
Total Carbs: 10
Figs
Amount: 1 medium fresh (50 g)
Fiber: 1.5
Sugar: 8.1
Total Carbs: 9.6
Eggplant
Amount: 1 cup cooked (99 g)
Fiber: 2.5
Sugar: 3.2
Total Carbs: 8.6
Sesame Seeds
Amount: .25 cup dried (36 g)
Fiber: 4.3
Sugar: 0.11
Total Carbs: 8.4
Olives, Black
Amount: 1 cup (134 g)
Fiber: 4.3
Sugar: 0
Total Carbs: 8.4
Leeks
Amount: 1 cup cooked (104 g)
Fiber: 1
Sugar: 2.2
Total Carbs: 7.9
Summer Squash
Amount: 1 cup cooked (180 g)
Fiber: 2.5
Sugar: 4.7
Total Carbs: 7.8
Plums & Prunes
Amount: 1 fresh (66 g)
Fiber: 1
Sugar: 6.6
Total Carbs: 7.5
Kale
Amount: 1 cup (130 g)
Fiber: 2.6
Sugar: 1.6
Total Carbs: 7.3
Swiss Chard
Amount: 1 cup cooked (175 g)
Fiber: 3.7
Sugar: 1.9
Total Carbs: 7.2
Asparagus
Amount: 1 cup (180g)
Fiber: 4
Sugar: 2.3
Total Carbs: 7
Spinach
Amount: 1 cup (30g)
Fiber: 4
Sugar: 0.77
Total Carbs: 7
Tomatoes
Amount: 1 cup (180 g)
Fiber: 2
Sugar: 4.73
Total Carbs: 7
Sunflower Seeds
Amount: .25 cup (35 g)
Fiber: 3
Sugar: 0.92
Total Carbs: 7
Fennel
Amount: 1 cup raw (87 g)
Fiber: 2.7
Sugar: 0
Total Carbs: 6.4
Mustard Greens
Amount: 1 cup cooked (140 g)
Fiber: 2.8
Sugar: 1.97
Total Carbs: 6.3
Turnip Greens
Amount: 1 cup cooked (144 g)
Fiber: 5
Sugar: 0.76
Total Carbs: 6.3
Bell Peppers
Amount: 1 cup (92 g)
Fiber: 2
Sugar: 3.7
Total Carbs: 6
Scallops
Amount: 4 oz (113 g) steamed
Fiber: 0
Sugar: 0
Total Carbs: 6
Peanuts
Amount: .25 cup (36.5 g)
Fiber: 3.1
Sugar: 1.45
Total Carbs: 5.9
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Fiber: 0
Sugar: 5.86
Total Carbs: 5.8
Almonds
Amount: .25 cup (23 g)
Fiber: 11
Sugar: 0.9
Total Carbs: 5
Tofu
Amount: 4 oz (113 g)
Fiber: 2.6
Sugar: 0
Total Carbs: 5
Cauliflower
Amount: 1 cup (124 g)
Fiber: 3
Sugar: 2.4
Total Carbs: 5
Miso
Amount: 1 tbs (17 g)
Fiber: 0.9
Sugar: 1.07
Total Carbs: 4.5
Walnuts
Amount: .25 cup (30 g)
Fiber: 2
Sugar: 0.78
Total Carbs: 4.1
Lemons & Limes
Amount: .25 cup (61 g)
Fiber: 0.2
Sugar: 1.5
Total Carbs: 4
Flaxseeds
Amount: 2 tbs ground (14 g)
Fiber: 3.8
Sugar: 0.22
Total Carbs: 4
Apricots
Amount: 1 whole (35 g)
Fiber: 0.7
Sugar: 3.2
Total Carbs: 3.9
Cucumber
Amount: 1 cup raw (104 g)
Fiber: 0.5
Sugar: 1.74
Total Carbs: 3.8
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Fiber: 2
Sugar: 0.45
Total Carbs: 3.4
Romaine Lettuce
Amount: 2 cups (94 g)
Fiber: 2
Sugar: 1.1
Total Carbs: 3
Mushrooms, Crimini
Amount: 1 cup (72 g)
Fiber: 0.43
Sugar: 1.24
Total Carbs: 3
Bok Choy
Amount: 1 cup cooked (170 g)
Fiber: 1.7
Sugar: 1.37
Total Carbs: 3
Celery
Amount: 1 cup raw (101 g)
Fiber: 1.4
Sugar: 1.6
Total Carbs: 3
Parsley
Amount: .5 cup (30.4 g)
Fiber: 1
Sugar: 0.26
Total Carbs: 2
Shrimp
Amount: 4 oz (113 g) lg steamed
Fiber: 0
Sugar: 0
Total Carbs: 1.7
Sea Vegetables
Amount: 1 tbs dried (5 g)
Fiber: 0.09
Sugar: 0.02
Total Carbs: 1.2
Basil
Amount: .5 cup (21 g)
Fiber: 0.3
Sugar: 0.06
Total Carbs: 0.6
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Fiber: 0
Sugar: 0.56
Total Carbs: 0.56
Arugula
Amount: .5 cup (10 g)
Fiber: 0.2
Sugar: 0.2
Total Carbs: 0.4
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Fiber: 0
Sugar: 0.18
Total Carbs: 0.4
Cilantro
Amount: .5 cup (8 g)
Fiber: 0.2
Sugar: 0.07
Total Carbs: 0.3
Salmon
Amount: 4 oz (113 g) wild, broiled
Fiber: 0
Sugar: 0
Total Carbs: 0
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Fiber: 0
Sugar: 0
Total Carbs: 0
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Fiber: 0
Sugar: 0
Total Carbs: 0
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Fiber: 0
Sugar: 0
Total Carbs: 0
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Fiber: 0
Sugar: 0
Total Carbs: 0
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Fiber: 0
Sugar: 0
Total Carbs: 0