Carbohydrate Needs in Children

Whole-grain breakfast cereal is a good source of carbohydrates.

Whole-grain breakfast cereal is a good source of carbohydrates.

Carbohydrates provide the energy that fuels children's metabolism, supports growth, keeps their brain and nervous system working and maintains overall health. Children don’t have a problem meeting their daily carbohydrate needs, according to the U.S. Department of Agriculture, but they’re not getting nearly enough fiber, while consuming too much added sugar.

Carbohydrate Requirements

All three types of carbohydrates -- sugar, starch and fiber -- consist of molecules of sugar, but only the simple sugars and starches are digested and used for energy. Beginning at the age of 1 year, and continuing throughout their teens, children need to consume 130 grams of total carbohydrates daily. The majority of their carbs should come from whole grains, fruits, vegetables and beans. In addition to being sources of carbohydrates, these foods provide the nutrients that support children’s growth and development.

Dietary Fiber

Fiber is included in the daily intake of total carbohydrates, but it also has separate guidelines to ensure children get an adequate amount. From the ages of 1 to 3 years, all children need 19 grams of fiber daily. They should consume 25 grams daily between the ages of 4 to 8 years. At the age of 9, boys need 31 grams of fiber daily, and when they turn 14, their requirement increases to 38 grams. Girls should consume 26 grams of fiber daily from age 9 to 18.

Sugar and Starch

When sugar is added to foods, such as sweets and soda, it supplies calories for energy but has no nutritional value. Added sugar also causes an unhealthy spike in blood sugar that can lead to weight gain and diabetes. When the same sugar comes from whole food, it provides energy together with vitamins, minerals, phytochemicals, starch and fiber. The presence of fiber, especially the soluble type, is vital because it helps limit sugar's impact on blood sugar levels. Starches are healthy complex carbohydrates found in whole grains, vegetables, beans and fruits. They break down more slowly during digestion, so they provide long-term energy and have less impact on blood sugar.

Daily Guidelines


Serving Tips

Turn sliced fruit into a substitute for sweets by serving it with a nutritious dip, such as vanilla yogurt or pudding made with fat-free milk. Use a blender to mix carrots and orange juice into a dip for raw cucumbers, zucchini and celery. Beans are packed with fiber, starch and protein, so try adding them to your child’s favorite soup or making bean burgers. Serve whole-grain tortilla chips with a chickpea or white bean dip. Children have a natural aversion to bitter flavors, so begin with naturally sweet vegetables, such as carrots, sweet potatoes and peas.

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