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Carbohydrate-Counting Chart for People with Diabetes

Carbohydrates are your body’s main energy source. During digestion, sugar (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar (glucose). If you consume too much carbohydrate-rich food at one time, your blood sugar levels may rise too high, which can be problematic. Monitoring your carbohydrate intake is a key to blood sugar control, as outlined in a plan by your doctor or dietitian.

Carbohydrates are found in lots of different foods. But the healthiest carbohydrate choices include whole grains, vegetables, fruits, legumes, beans, and low-fat dairy products. The chart below shows a single serving of carbohydrate-containing foods, which equals 15 grams:

Grains 1 Serving = 15 g carbs
Bagel (white or whole wheat) 1/2 of a small
Bread (white or whole wheat) 1 slice (1 ounce)
Bun (white or whole wheat) 1/2 of a small
Crackers, round butter style 6
Dry cereal, unsweetened 3/4 cup
English muffin 1/2 of a small
Hot cereal (oatmeal, grits, etc.) 1/2 cup cooked
Macaroni, noodles, pasta or spaghetti 1/3 cup cooked
Pancakes and waffles 1 (4-inch diameter)
Pizza crust, thin 1/8 of a 12-inch pizza
Rice (white or brown) 1/3 cup cooked
Beans & Legumes 1 Serving = 15 g carbs
Baked beans 1/3 cup cooked
Beans (navy, black, pinto, red, etc.) 1/2 cup cooked
Lentils 1/2 cup cooked
Starchy Vegetables 1 Serving = 15 g carbs
Baked potato (regular or sweet) 1/2 medium (4 inches long)
Corn 1/2 cup cooked
French fries, regular cut 10-15 fries
Peas 1/2 cup cooked
Winter squash (acorn, butternut, etc.) 1 cup cooked
Vegetable soup 1 cup
Fruits 1 Serving = 15 g carbs
Apple 1 small
Banana 1/2 medium
Blackberries/Blueberries 3/4 cup
Canned fruit (in light syrup or juice) 1/2 cup
Cantaloupe 1 cup cubed
Cherries 12 to 15
Grapefruit 1/2 large
Grapes 17 small
Honeydew melon 1 cup
Orange 1 small
Peach 1 small
Pear 1 small
Raspberries 1 cup
Strawberries 1 1/2 cup whole
Watermelon 1 1/4 cup cubed
100% Fruit Juices 1 Serving = 15 g carbs
Apple juice 1/2 cup
Cranberry juice 1/3 cup
Grape juice 1/3 cup
Grapefruit juice 1/2 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Dairy Products 1 Serving = 15 g carbs
Milk (skim or 1% fat) 1 cup
Yogurt (plain, light or sugar-free) 1 cup
Sweets & Snacks 1 Serving = 15 g carbs
Cookies 2 small
Chips 0.75 oz
Frozen yogurt, regular 1/2 cup
Ice cream (light) 1/2 cup
Popcorn (plain or air-popped) 3 cups
Pretzels 0.75 oz
Pudding (sugar-free) 1/2 cup

For more information about eating with Type 2 diabetes, click here.
For more specific information or help, talk to your health care provider. The American Diabetes Association's National Call Center also offers live advice from 8:30 a.m. to 8 p.m. EST, Monday through Friday at 1-800-DIABETES or 1-800-342-2383.

This article has been reviewed and approved by Amy Poetker, Registered Dietitian and Certified Diabetes Educator.
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Member Comments

printed Report
Thanks for the chart! Report
Thank you. Good chart. Report
Very useful, thank you! Report
The thought is appreciated, but I would like to see it acknowledged that white bread and wheat bread do not have the same glycemic impact. Not all carbs are equal, which is very important when dealing with diabetes and pre-diabetes. This chart doesn't address that at all, and seems misleading. Report
Thanks Report
Thank you for such an extensive list. Report
Thank you so much! Report
THANKS Report
great chart! Report
Wonderful information Report
CD25985725
thanks Report
thank you Report
Thank you so much all the info I can get is helping right now... when i go to the link to find dibetic meal plans i cant get anywhere, any ideas???? Report
Thanks Report
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About The Author

Becky Hand
Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.