Counting 碳水化合物
The following foods each contain about 15克 of carbohydrates in the serving size listed.
牛奶集团
1 cup = 8 fluid ounces
- 1 cup milk — nonfat, 1 percent fat, 2 percent fat, whole
- 1杯豆浆
- 一杯酪乳
- 2/3 cup plain yogurt
- 2/3 cup yogurt with artificial sweetner
淀粉组
Measured after cooking.
- 1 slice of bread (weighing 1 ounce)
- 1/4个大百吉饼
- 1/2 hamburger bun, hot-dog bun, pita bread, English muffin
- 1/3 cup rice, noodles, millet, couscous, quinoa, polenta, stuffing
- 1/2 cup beans (pinto, kidney, garbanzo), lentils or split peas
- 1/2 cup starchy vegetable (corn, peas, potato, sweet potato, yam)
- 1/2 cup bulgur, grits, kasha, oatmeal
- 1 small tortilla (flour or corn, 6-inch size)
- 6 saltine crackers
- 3 graham cracker squares
- 3杯爆米花
水果组
- 1 small apple, orange, peach, pear, or nectarine (1/2 if large fruit)
- 1 small banana (1/2 of average banana)
- 1/2葡萄柚
- 1/2 cup unsweetened applesauce or mango
- 3/4 cup fresh pineapple chunks, blueberries or blackberries
- 17个葡萄
- 3 prunes or dates
- 1-1/4 cups strawberries or watermelon
- 1 cup cantaloupe, honeydew or papaya
- 1只大猕猴桃
- 2 small tangerines or plums
- 2 tablespoons raisins
- 1/2 cup orange, apple or grapefruit juice
Non-Starchy Vegetables
These vegetables contain about 5克 of carbohydrates per serving size of 1/2 cup cooked or 1 cup raw.
洋蓟 |
棕榈心 |
芦笋 |
豆薯 |
竹笋 |
大头菜 |
豆芽 |
韭菜 |
Beans (green, wax, Italian) |
蘑菇 |
甜菜 |
秋葵 |
苦瓜 |
洋葱 |
白菜 |
豌豆 |
西兰花 |
辣椒 |
球芽甘蓝 |
萝卜 |
卷心菜 |
芜菁甘蓝 |
胡萝卜 |
豌豆 |
菜花 |
菠菜 |
芹菜 |
Summer squash and zucchini |
佛手瓜 |
瑞士甜菜 |
黄瓜 |
Tomatoes and tomato sauce |
茄子 |
萝卜 |
Greens (kale, mustard, turnip) |
马蹄 |
Meats, Proteins and Fats
The following meats, protein foods, and fats contain little or no carbohydrates.
- Avocado and guacamole
- Butter and margarine
- Cheese including cottage and cream cheese
- 鸡
- Cream and half-and-half
- 鸡蛋
- 鱼
- 蛋黄酱
- Meat (beef, lamb, pork)
- 坚果
- 石油
- 橄榄
- 花生酱
- Poultry (chicken, turkey)
- Seafood (fish, shellfish)
- 种子
- Vegetable oils (all types including sprays)
Carbohydrate-Free Foods
The following foods are low in calories and free of carbohydrates.
- Artificial sweeteners
- 肉汤
- 咖啡
- 大蒜
- 姜
- 辣椒酱
- 柠檬和酸橙
- 生菜
- 矿泉水
- 香料
- Sugar-free drinks, such as diet soda, Crystal Light and Diet Snapple
- 无糖口香糖
- 无糖果冻
- 茶
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.