Good Sources Of Carboydrates

We have complied a list of commonly consumed carbohydrate foods to help you in understanding food vaules and food groups. Below are good sources of complex and simple carbohydrates.

 
Food Source per 100g Energy(kcal) Protein Fats Carbohydrates
All Bran 250 13 2.5 46
Almonds 560 17 54 4
Alpen 368.2 11.5 6.2 66.6
Apples 35 0.2 0 9
Apricots 30 0.6 0 7
Apricots, dried, raw 180 4 0 43
Artichokes Globe boiled 15 1 0 3
Asparagus boiled 8.8 1.7 0 0.5
Aubergine raw 15 0.7 0 3
Avocados 220 4 20 2
Bananas 80 1 0.3 20
Beans haricot boiled 90 6.6 0.5 17
Beans mung cooked 100 6 4 11
Beetroot boiled 45 1.8 0 10
Beetroot raw 30 1.3 0 6
Bilberries 60 0.5 0 14
Blackcurrents 30 1 0 7
Blackberries 30 1.5 0 6
Bran Flakes 329 9.3 2 71.5
Bran wheat 200 14 5.5 27
Bread brown 220 9 2.2 45
Bread malt 250 8 3 49
Bread rolls white 300 10 7 54
Bread white 235 7.8 1.6 46.2
Bread white toasted 300 9.6 1.7 65
Bread wholemeal 220 8.8 2.7 42
Breadcrumbs white 350 12 2 77
Buns current 300 7 8 55
Carrots boiled 20 0.6 0 4
Carrots raw 25 0.7 0 5
Cherries 40 0.5 0 10
Chicory 10 0.8 0 1.5
Cornflakes 350 8 0.5 82
Cornflour 350 0.6 0.7 92
Cracker Bread 375 10.9 4.1 73.7
Cranberries 18 0.5 0 4
Cream crackers 390 7.7 12.8 64.9
Crispbread rye 320 9.5 2 71
Crispbread wheat 390 45 7.5 37
Currents dried 240 2 0 63
Custard egg 120 6 6 11
Custard powder 120 4 4 17
Damsons 35 0.4 0 9
Dates dried 210 2 0 55
Flour brown 330 13 2 69
Flour white 340 11 1.2 75
Flour white self raising 340 9 1.2 77.5
Flour wholemeal 320 13 2 66
Fruit juice unsweetened 30 0 0 8
Fruit salad canned 101.2 0.3 0 25
Gooseberries 16 1 0 3
Grape nuts cereal 360 11 3 76
Grapefruit - Tin 36 0.3 0 9
Grapefruit peeled 20 0.5 0 5
Grapes black 50 0.5 0 13
Grapes white 60 0.6 0 15
Green Bean Mix 25.71 1.21 0.53 4.18
Greengages 50 1 0 11
Honey 290 0 0 76
Jams 260 0.5 0 60
Jelly packet 58 1 0 14
Leeks boiled 25 1.8 0 5
Lemon juice 7.2 0.3 0 1.5
Lemons 15 1 0 3
Lentils boiled 100 8 0.5 17
Macaroni boiled 120 4 0.6 25
Mandarin Oranges - can 57 0.6 0 14.7
Mango Chutney 230 0.5 0.4 59.8
Mangoes 60 0.5 0 15
Marmalade 260 0 0 69
Marrow boiled 7 0.4 0 1.4
Melon 22 0.5 0 5
Milk 65 3.3 3.8 4.7
Milk condensed skimmed 270 9.9 0.3 60
Milk skimmed 33 3.4 0.1 5
Muesli 370 13 7.5 66
Nectarines 50 1 0 11
Onions raw 25 1 0 5
Onions spring 35 1 0 8.5
Orange juice 40 0.6 0 9
Orange peeled 40 1 0 9
Oxo cube 16 1.5 0.3 1.8
Parsnips - boiled 60 1.3 0 13.5
Pasta 365 13.2 2 77
Peach Slices - tin 49 0.5 0 12.3
Peaches canned 49 0.5 0 12.3
Peaches fresh 34 0.5 0 8
Pears 30 0.2 0 8
Pickle Branston 150 0.7 0.2 34.5
Pineapple canned 63 0.4 0.2 16
Pineapple fresh 50 0.5 0 12
Plums cooking 26 0.5 0 6
Plums dessert 40 0.5 0 10
Porridge Oats with Bran 332 10.6 6.7 60
Potatoes baked with skin 85 2 0 20
Potatoes boiled - King Edwards 82 1.4 0.1 19.7
Prunes - Tin 88 1 0 22
Prunes stewed 84 1 0 20
Puffed wheat cereal 325 14 1.3 68.5
Radish 15 1 0 3