Carbohydrate Cheat Sheet!

(Please keep in mind that this sheet is still currently a work in progress, so some of it has not been filled in or organised properly yet. I am using my Calorie Cheat Sheet as a template.)

I calculate and research calories every day for my son, who is a Type 1 Diabetic, especially when making new meals or tried-and-true meals I never calculated carbs for. Just to make it easier for you (and for me, honestly) I’m going to categorize and list carbohydrates in different foods (and amounts) here. Keep in mind that these are using ingredients local to me, so yours might differ, but in general these should work for most people.

Proteins – 0 Carbs

• Egg
• Chicken
• Steak
• Ground Beef
• Bacon

Fats – 0 Carbs

• Avocado
• Cheese
• Nuts
• Peanut Butter

Non-Starchy Veggies: Free Carbs

• Artichoke
• Asparagus
• Bean Sprouts
• Beets
• Brussel Sprouts
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumber
• Green Beans
• Mushrooms
• Onion
• Peppers
• Spinach
• Tomato
• Zucchini

Other Veggies

• Beans
  • Black: 40g per cup
  • Kidney: 37g per cup
  • Pinto: 37g per cup
  • Great Northern: 55g per cup
• Corn
  • Yellow: 31g per cup
  • White: 34g per cup
• Green Peas: 23g per cup
• Mashed Potatoes (without milk or butter): 33g per cup
• Plaintain
  • Green Raw: 98g
  • Green Fried: 58g per cup
  • Sweet Yellow Baked: 56g per cup
• Pumpkin: 20g per cup
• Sweet Potato
  • Raw: 27g per cup Cubed
  • Mashed: 58g per cup
• Yam: 38g per cub Cubed

Grains

• Old Fashioned Oats
  • 1/2 cup Dry: 27g
    • Yields roughly 1 cup cooked
  • 1/4 cup (heaping) Dry: 14g
    • Yields about 1/2 cup cooked
• Brown Rice: 45g per cup cooked
• White Rice: 45g per cup cooked
• Quinoa: 39g per cup cooked
• Mission Fajita Tortilla: 17g per tortilla
• Mission Soft Taco Tortilla: 26g per tortilla

Fruits

• Apples: 25g per medium (3″)
• Applesauce: 28g per cup
• Banana (Small): 23g
  • 5.5 oz (with skin), 6″ long
• Banana (Medium): 27
  • 6.5 oz (with skin), 7″ long
• Blueberries: 21g per cup (5.2 oz)
• Grapes: 16g per cup
• Oranges
  • Navel: 18g (2.9″)
  • Tangerine, Small: 10g (2.25″)
  • Tangerine, Medium: 12g (2.5″)
  • Tangerine, Large: 16g (2.75″)
• Pineapple Chunks: 22g per cup (5.8 oz)
• Strawberries: 11g per cup (5.1 oz)

Dairy & Dairy Substitutes

• Organic Whole Milk: 12g per cup

Other

• Olive Oil: 0g
• Canola Oil: 0g
• Coconut Oil: 0g
• Unsalted Butter: 0g
• Salted Butter: 0g