carbohydrate value list

8/13/2019 Carbohydrate Value List

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CARBOHYDRATE COUNTING LIST

INTRODUCTION

This list will help you to work out the carbohydrate value of foods you like to eat so youcan match this with the correct insulin dose.

Carbohydrate (CHO) values in this list have been rounded up or down to the nearest 5or 10grams of carbohydrate to simplify the calculation. Alternatively, you may wish touse CPs (carbohydrate portions). 1 CP = 10g carbohydrate.

More accurate values can be found on packaging.

1 cup as described in this list refers to a standard metric 200ml cup

Other useful resources for carbohydrate counting are the food and calories countersavailable from all good book stores.Two examples are the:

Collins Gem Calorie CounterPublished by Collins; ISBN: 0004589521It lists a large amount of foods per 100g

Food and Diet CounterPublished by Hamlyn; ISBN: 0600607097It lists a large amount of foods including takeaways by average portion

The internet is also a good place to look for the carbohydrate contents of takeaway /restaurant foods e.g.www.pizzahut.co.ukwww.dominos.co.ukwww.pizzaexpress.co.uk

www.kfc.co.ukwww.nandos.co.ukwww.burgerking.co.ukwww.mcdonalds.co.ukto name just a few

Please make sure you are looking at nutritional information pertaining to the UK and notelsewhere in the world as the composition of food and standard portions sizes can bedifferent from country to country.


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CarbohydrateList

Food Group Page

Cereals

Bread

Potatoes

Pasta / Rice

Pies / Pastries / Pizza

Main Meal Accompaniments

Soups & Sauces

Biscuits/Crackers/Savoury SnacksCakes

Puddings

Ice Cream

Fruit

Home baking

Milk and Dairy

Preserves

Sweets

Soft Drinks

Hypo Treatment

Takeaways

Your own Additions

Weight & Measures Conversion Chart

3

3

4

4

5

5

5

66

7

7

7

8

8

8

9

9

9

10

11

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Food GroupCereals

CHOgrams

CPs1 CP = 10gCHO

All-bran (65g, 1 cup) 30 3Branflakes (40g, 1 cup) 30 3Cheerios (25g,1 cup) 20 2Cornflakes (30g, 1 cup ) 25 2Country crisp(100g, 1 cup) 65 6

Frosties (30g, 1 cup) 30 3Frosted Shreddies (60g, 1 cup) 50 5Fruit and Fibre (55g, 1 cup) 40 4Muesli (100g, 1 cup) 70 7Porridge with milk (200g) average serving 30 3Porridge with water (200g, 1 cup) 20 2Shredded Wheat (1) 15 1Weetabix (1) 10 1Rice Krispies (30g, 7 tablespoons) 25 2Porridge oats (50g, cup) 30 3

Food Group - BreadCHOgrams

CPs1 CP = 10gCHO

Bagel 40 4Bread (100g) 50 5Bread Roll / Bun (medium) 20 2Bread Roll / Bun (large) 30 3Chapatis (1 medium) 30 3Ciabatta (5cm piece) 20 2Croissant (1) 20 2Crumpet (1) 20 2Currant Bread (1 slice) 15 1English Muffin (bread based) 30 3Focaccia (whole) 120 12Finger roll 15 1French Stick (2 slice) 20 2Naan Bread (small) 40 4Pitta Bread 30 3Pumpernickel (1 slice) 20 2Rye Bread (1 slice) 10 1Scotch Pancake (1) 15 1Sliced Bread (1 thin) 10 1

Sliced Bread (1 medium) 15 1Sliced Bread (1 thick) 20 2Stottie / Barn cake (7 inch) 110 11


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Food Group - Potatoes

CHOgrams

CPs1 CP = 10gCHO

Raw potato (per 100g) 15 1Jacket/baked (cooked with skin)

Small (100g) 30 3Medium (180g) 55 5Large (330g) 100 10

Roast potato (40g) 1 small 10 1Roast potato (100g) 25 2Boiled potato (100g) 15 1Boiled potato (60g, 1 egg size) 10 1Fries (10 thin cut, 25g) 10 1Chips (100g) 30 3Chips (4 medium cut, 25g) 10 1Crisps / Savoury snacks (1 bag) Savoury snacks 10-30 1-3Croquette (2 ready prepared) 10 1French Fries (regular from takeaway) 35 3Mashed potato (100g) 15 1

Mashed Potato (1 scoop or 1 tablespoon) 10 1Microchips (1 box) 30 3Plantain (200g,1 finger) 60 6Popcorn, savoury (100g) 50 5Potato Waffle (1 frozen) 10 1Potato Wedges (2 large) 10 1Yam, raw (100g) 30 3Sweet Potato (raw)(100g) 20 2Food Group - Pasta / Rice CHO

gramsCPs1 CP = 10gCHO

Cannelloni (2 tubes uncooked) 10 1

Couscous (100g uncooked) 70 7Macaroni Cheese (200g small tin) 25 2Noodles (1 serving) 100g dried weight 70 7Pasta, cooked (100g, 1 cup) 20 2Pasta, uncooked (100g) 70 7Pot noodle/rice per pot 40-50 4-5Ravioli, tinned (200g small tin) 30 3Lasagne sheet (uncooked) 10 1Ready made lasagne (1 portion) 40 4Rice, Cooked (100g, 1 cup) 30 3Rice, Uncooked (100g) 80 8

Rice uncooked (75g, 1/3 cup) 60 6Spaghetti, tinned (200g, small tin) 30 3Filled Tortellini fresh ( packet) 75 7


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Food Group - Pies / Pastries / Pizza CHOgrams

CPs1 CP = 10gCHO

Cornish Pasty 40-50 4-5Findus Crispy Pancake 15 1Pizza (large thin)12 (large thick)

120160

1216

Pizza (medium thin)

9 (medium thick)

70

100

7

10Pizza (small thin)7 (small thick)

5080

58

Pork Pie (small) 20 2Quiche (100g, of a 12 base) 20 2Spring Roll 10 1Sausage Roll, party size( 2) 10 1Sausage roll (medium, approx 6 ) 30 3Steak & Kidney Pie (individual) 40 4

Food Group - Main Meal Accompaniments CHOgrams

CPs1 CP = 10gCHO

Dumpling (1 small) 20 2Garlic Bread (9 baguette) 90 9Tortilla (7 inches) 20 2Yorkshire Pudding (2 small) 10 1Yorkshire Pudding (giant) 30 3Baked Beans (1 small tin) 10 1

Food Group - Soups & Sauces CHOgrams

CPs1 CP = 10gCHO

Soup 1 Medium Tin ClearVegetablePasta / Potato

102030

123

Soup Packet Cup-a-Soup 5 5Sweet and sour sauce (Jar/tin) 60-90 6-9


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Food Group - Biscuits / Crackers / SavourySnacks

CHOgrams

CPs1 CP = 10gCHO

Bourbon (1) 10 1Cereal Bar : Harvest / Tracker

Jordan / Frusli15-2020

1-22

Chocolate Coated Digestive 15 1Cream Crackers (2) 10 1

Crisp breads e.g. Ryvita (2) 10 1Custard Cream (1) 10 1Digestive / Hobnob (1) 10 1Fig Roll (1) 10 1Flapjack (90g) 50 5Ginger Snap (1) 10 1Jaffa Cakes (1) 10 1Kit Kat (2 fingers) 15 1Malted Milk (2) 10 1Nutrigrain 30 3Oatcakes (2) 15 1

Penguin 15 1Rich Tea (2) 10 1Ritz (2) 10 1Shortbread (1) 10 1Snowball 10 1TUC Sandwich (2) 10 1TUC Plain (3) 10 1Wagon Wheel 20 2Wafer Bix (2 large)

(4 small)1010

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Food Group - Cakes CHOgrams

CPs1 CP = 10g

CHOCake Slice (Mr Kipling type) 20 2Chelsea Bun 40 4Currant Bun 30 3Danish Pastries 40-50 4-5Doughnut (jam filled) 40 4Eccles Cake 30 3Frozen Chocolate clair 10 1Fruit Cake (60g) (individual wrap) 35 3Fruit Pie (individual) 30 3Jam Tart (individual) 20 2

Madeira (thin slice) 20 2Malt Loaf (1 thin slice) 15 1Mini Chocolate Roll 15 1Muffin (sweet) 40 4Rock Cake (80g) 50 5Scone 30 3Scotch pancake (one) 15 1Teacake (small) 20 2Teacake (large) 30 3Vanilla Slice 30 3


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Food Group - Puddings Carbohydrategrams

CPs1 CP = 10gCHO

Angel Delight ( packet with milk) 15 1Cheese cake (slice) 40 4Christmas Pudding (individual) 50 5Crepes (side plate size x2) 15 1Crunch Corner Yoghurt 30 3

Custard ( pint) 20 2Lemon meringue pie 30 3Meringue Nest 15 1Milk pudding (small tin 300g) 30 3Non S/Free Jelly (small serving) 10 1Potted dessert (trifle, mousse) 20 2Tinned sponge pudding ( tin) 70 7Treacle Tart (1/6) 50 5Food Group - Ice Cream Carbohydrate


Arctic Roll slice 10 1Choc Ice 10 1Cornetto 20 2Feast 20 2Fruit lolly 10 1Ice cream/Sorbet (1 Scoop) 10 1Ice creams (Solero) 20 2Magnum 30 3Mars Bar 30 3Mivi (strawberry) 20 2Vienetta slice 10 1Food Group - Fruit Carbohydrate

grams

CPs

1 CP = 10gCHO

Apple (1 average size100g) 10 1Apricots (3 dried) 10 1Banana 20 2Banana, with skin (100g) 25 2Fruit cocktail, tinned in juice (100g) 10 1Grapes (100g) 15 1Grapes (65g, small bunch) 10 1Juice (fresh fruit) 100ml 10 1Kiwi Fruit 10 1

Mango (100g) 15 1Melon (100g) 15 1Nectarine or peach, fresh or tinned in juice (100g) 10 1Orange, average 10 1Orange , weighed with skin (100g) 5 Pear, fresh or tinned in juice (100g) 10 1Pineapple (1 slice tinned) 5 Pineapple fresh or tinned in juice (100g) 10 1Plums (4) 10 1Plums (100g) 10 1


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Sultanas/Raisins (25g, 2 dessert spoons) 20 2Sultanas/raisins (100g) 40 4Strawberries (10) 10 1Strawberries (100g) 5 Food Group - Home baking Carbohydrate


Cornflour / custard powder (25g) 25 2

Dried fruit (25g) 20 2Semolina (25g) 20 2Flour (25g) 20 2Flour (100g) 70 7Glace cherries 1(25g) 20 2Oats (25g) 20 2Sugar (25g) 30 3Syrup / Honey (25g) 20 2* Note see page12 for conversion to ounces

Food Group - Milk and Dairy Carbohydrategrams

CPs1 CP = 10g

CHOMilk shake (ready made 500ml) 50 5Milk, all types (1 glass 200ml/1/3 pt) 10 1Yoghurt, Low fat fruit (150g) 20 2Yoghurt, Low fat natural (150g) 10 1Yoghurt, Low Sugar fruit (150g) 10 1

Food Group - Preserves Carbohydrategrams

CPs1 CP = 10g

CHOChocolate Spread (20g, 1heaped teaspoon) 10 1Honey (15g, 1 rounded teaspoon) 10 1Jam / Marmalade (15g, 1rounded teaspoon) 10 1Mango Chutney (20g, 1heaped teaspoon) 10 1Sugar (5g, 1 level teaspoon) 5


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Food Group - Sweets Carbohydrategrams

CPs1 CP = 10gCHO

Bounty (57g, Twin Pack) 30 3Chocolate Bar (50g) 30 3Crunchie Standard 38g 30 3Chocolate (individually wrapped e.g. Quality Street,Celebrations)

5

Fruit Pastilles (52g, 1 Packet) 45 4Lockets (1 Tube) 40 4M&Ms (Std packet) 30 3Maltesers (Std packet) 25 2Mars Bar Standard 62.5g

KingsizeMini (funsize)Snack size (42g)

40601030

4613

Minstrels (Std packet) 30 3Mints (35g, 1 Tube) 30 3Mixed Sweets 10 (30g) 25 2

Starburst (45g, 1 tube) 40 4Pick and Mix 4oz (100g) 90 9Snickers (64.5g standard size) 35 3Tunes (1 tube) 35 3Twix (58g, standard size) 40 4Wispa (Std 38g) 20 2Food Group - Soft Drinks Carbohydrate


Instant Chocolate drink (1 sachet ) 20 2Drinking Chocolate (1 mug with milk) 20 2Instant Chocolate drink, low sugar/low fat (1 sachet) 5 5

Malted Milk (1 mug) 30 3Orange Juice, unsweetened (100ml) 10 1Food Group - Hypo Treatment Carbohydrate


Coke (200mls) 20 2Dextrose Tablets (5) 20 2Fruit Juice (200mls) 20 2Lemonade (300mls) 20 2Lucozade Original (120mls) 20 2


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Food Group - Takeaways Carbohydrategrams

CPs1 CP = 10gCHO

Pizza (see page 4)

Chinese (average serving) Carbohydrategrams

CPs1 CP = 10g

CHOPlain Boiled Rice (standard foil tray) 90 9Fried Rice 80 8Chow Mein 60-80 6-8Indian Carbohydrate


Rice 70-80 7-8Poppadoms x 3 10 1Samosa (large) 20 2Bhaji (large) 10 1

Chapati (small) 15 1Chapati (medium) 25 2Chapati (large) 50 5Naan Bread 90 9Fish & Chips Carbohydrate


Fish in Batter 20 2Chips (large portion) 80-100 8-10Chips (small portion/cone) 40 4Burger Bar Carbohydrate

gramsCPs1 CP = 10g

CHOPlain Burger and Bun 20 2Fries (regular) 35 3Fries (large) 50 5Milkshake 60 6


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YOUR OWN ADDITIONS

Food Group Carbohydrategrams


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Conversion ChartWeights & Measures

Imperial Metric

oz1 oz2 oz3 oz4 oz5 oz6 oz7 oz8 oz ( lb)12 oz ( lb)16 oz (1 lb)

1 teaspoon1 tablespoon5 fl oz ( pint)10 fl oz ( pint)15 fl oz ( pint)20 fl oz (1 pint)

1 cup = 200ml standard metric cup

15g30g55g85g110g140g170g195g225g335g455g

5ml15ml150ml300ml450ml600ml

Reproduced with the agreement of Cambridge University Hospitals NHS Foundation TrustAugust 2011 DM 30

carbohydrate value list

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