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Carbohydrate Rich Food List

Article by Diet Bites

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 3" 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

g

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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