Carbohydrate Rich Food List

Losing Weight Using Carbohydrate Diet Plans

Wondering which foods contain the steepest number of grams? We have posted our reference chart below and some of the food selections found on the list may be surprising.

Most individuals naturally expect breads and other grain selections to be on the list, but dates? Raisins? Chestnuts and prunes?

These foods are considered very healthy selections which is just another reason why any type of fat loss plan which prohibits or restricts certain food groups isn't the best of the bunch.

To intensify the situation, restricting one or more of the food groups can pose dire health risks for individuals with health conditions that they may not be aware that they have.

Foods Highest in Carbohydrate Gram Content, Data Chart Created by Diet Bites

Food Selection: Serving Size Equals 1 Cup Unless Noted	Weight of Food in Grams	Carbohydrate Grams, Total
Condensed Milk, Sweetened	306	166.46
Pie crust, cookie-type, prepared from recipe, graham cracker, baked - 1 shell	239	155.83
Barley, pearled, raw	200	155.44
Rice, white, long-grain, parboiled, enriched, dry	185	149.65
Tapioca, pearl, dry	152	134.81
Couscous, dry	173	133.95
Dates, deglet noor	178	133.55
Raisins, seedless	145	114.81
Cornmeal, degermed, enriched, yellow	138	109.64
Candies, semisweet chocolate	168	107.35
Wheat flour, white, cake, enriched	137	106.90
Bulgur, dry	140	106.22
Candies, white chocolate	170	100.71
Wheat flour, white, bread, enriched	137	99.37
Grape juice cocktail, frozen concentrate, undiluted - 6 fluid ounce can	216	95.84
Wheat flour, white, all-purpose, enriched, bleached	125	95.39
Snacks, trail mix, tropical	140	91.84
Fast foods, pancakes with butter and syrup	232	90.90
Buckwheat flour, whole-groat	120	84.71
Bread crumbs, dry, grated, seasoned	120	82.19
Orange juice, frozen concentrate, unsweetened, undiluted - 6 fluid ounce can	213	81.30
Frybread, made with lard (Navajo): 10-1/2" bread	160	77.22
Nuts, chestnuts, European, roasted	143	75.73
Rhubarb, frozen, cooked, with sugar	240	74.88
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted - 6 fluid ounce can	207	71.54
Cake, white, prepared from recipe with coconut frosting, 1 piece	112	70.78
Plums, dried (prunes), stewed, without added sugar	248	69.64
Pie, cherry, prepared from recipe, 1 piece	180	69.30
Shake, fast food, chocolate, 16 fl oz	333	68.27
Pie, pecan, commercially prepared, 1 piece	113	67.36
Strawberries, frozen, sweetened, sliced	255	66.10
Raspberries, frozen, red, sweetened	250	65.40
Fast foods, potato, French fried in vegetable oil - 1 large order	169	64.96

Restricting Simple Carbohydrates, Opting for Complex is a Wise Move

Let's peel back another layer of the Nutritional Puzzle. As we view the list below we'll find that many of the food selections contain high amounts of sugar.

For example, one cup of dried plums (prunes) contains about 70 total carbohydrate grams. When we view raw, natural plums, one cup of sliced fruit about 19 grams.

When sugar enters the picture, we enter into the land of 'simple'. These simple foods often contain very minimal essential vitamins and minerals.

For example, if we enjoy a cup of cooked whole grain brown rice, then we'll have consumed about 45 total carb grams. If we opt for the doughnut we'll not only be consuming 25.50 carb grams - we'll also be consuming more calories as well as cheating our plan in the area of vitamins and minerals.

The rice contains over five grams of protein, more than three dietary fiber grams, as well as zinc, calcium, iron, magnesium, phosphorus and potassium benefits. As to the doughnut, just look at all the fat. And if we scroll towards the bottom of the data, we'll find that it's rich in cholesterol.

Calorie & Nutritional Comparison: Brown Rice vs Doughnut

Nutritional Comparison		Cooked Brown Rice		Doughnut
Elements	Units	100 grams	1 cup, cooked	100 grams	1 ounce	3½" Doughnut
Energy, Calories	kcal	111	216	426	121	192
Protein	g	2.58	5.03	5.20	1.47	2.34
Carbohydrates	g	22.96	44.77	50.80	14.40	22.86
Fiber, total dietary	g	1.8	3.5	1.5	0.4	0.7
Sugars, total	g	0.35	0.68	12.55	4.12	12.37
Minerals, Vitamins
Calcium, Ca	mg	10	20	60	17	27
Iron, Fe	mg	0.42	0.82	1.06	0.30	0.48
Magnesium, Mg	mg	43	84	17	5	8
Phosphorus, P	mg	83	162	117	33	53
Potassium, K	mg	43	84	102	29	46
Sodium, Na	mg	5	10	402	114	181
Zinc, Zn	mg	0.63	1.23	0.44	0.12	0.20
Vitamin C	mg	0.0	0.0	0.1	0.0	0.0
Thiamin	mg	0.096	0.187	0.233	0.066	0.105
Riboflavin	mg	0.025	0.049	0.198	0.056	0.089
Niacin	mg	1.528	2.980	1.512	0.429	0.680
Vitamin B-6	mg	0.145	0.283	0.027	0.008	0.012
Folate, DFE	µg	4	8	70	20	32
Fatty Acids, Lipids - Totals
Total lipid (fat)	g	0.90	1.76	22.90	6.49	10.30
Saturated Fats	g	0.180	0.351	5.926	1.680	2.667
Monounsaturated Fat	g	0.327	0.638	12.697	3.600	5.714
Polyunsaturated Fats	g	0.323	0.630	2.909	0.825	1.309
Cholesterol	mg	0	0	32	9	14

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