How to Identify Foods With Carbs

Written by Bryn Bellamy; Updated December 27, 2018
How to Identify Foods With Carbs

How to Identify Foods With Carbs


If you eat anything other than pure fat, or plain meat or fin fish, you're eating carbohydrates. Carbs are present in all foods derived from plants, in which they play a variety of roles. You'll also find carbs in shellfish such as clams, whose stomachs contain the residue of carbohydrate-containing phytoplankton and algae, and in dairy products. Low-carb dieters wishing to avoid carbohydrates should base their diets on animal proteins and reasonable amounts of fat, while limiting consumption of plant-based foods and dairy. Athletes and others who need to fuel physical activity should do the opposite.

Fruits, Vegetables and Tubers

Growing plants use carbohydrates as energy storage and transport mechanisms; they also provide some structural support. Fresh fruits and vegetables contain widely varying levels of carbs. Berries are generally lowest in carbohydrates among fruits, while dense, sweet specimens such as peaches and bananas are highest. For example, one-half cup of raspberries provides 7 grams of carbs, while a medium banana packs 27 grams. Among vegetables, leafy dark greens usually contain the fewest carbs; tuberous, starchy vegetables such as parsnips and potatoes are high-carb foods. Three ounces of cooked spinach contain 4 grams of carbs; a 7-ounce baked potato with the skin contains 51 grams.

Legumes, Nuts, Seeds and Grains

Various types of seeds, including legumes such as chickpeas and lentils, nuts and kernels from cereal grains, contain carbohydrates -- stored there by the parent plant for the purpose of nurturing its offspring during germination. Nuts and seeds tend to be lowest in carbs and highest in protein; a quarter-cup of whole almonds contains about 7.5 grams of each. A quarter-cup of cooked lentils, by contrast, has about 10 grams of carbohydrate but less than 5 grams of protein. Cereal grains have an even higher carbohydrate-to-protein ratio: A quarter-cup of whole-grain wheat flour has nearly 22 grams carbohydrate, but less than 4 grams of protein.

Dairy and Sweets

Dairy foods contain moderate amounts of carbohydrate from lactose, or milk sugar. An 8-ounce glass of milk contains about 12 grams of carbs balanced with about 7.5 grams of protein. Low-fat and nonfat versions contain about the same number of carbs with slightly higher protein content. Cheeses are much higher in protein and lower in carbs, which are lost with the whey during the cheese-making process. Hard cheeses such as cheddar are lower in carbs, whereas softer cheeses such as cottage cheese -- which still contains some whey -- are higher in carbs; cheddar cheese contains about 0.36 grams of carbohydrate per ounce versus more than 1 gram per ounce for cottage cheese.

Beverages and Hidden Carbs

Fully sweetened soft drinks are high in carbohydrates from sugar or corn derivatives such as high-fructose corn syrup. Eight ounces of a typical cola contain about 40 grams' worth. Wine and beer contain moderate amounts of carbs, ranging from about 4 grams in a glass of white wine to 16 grams or more in a craft beer. Clear spirits such as vodka and gin contain zero carbs. Unsweetened beverages such as coffee and tea or sodas sweetened with sugar substitutes typically contain few or no carbohydrates. Condiments such as ketchup, sandwich spreads and salad dressing, as well as prepared foods, often contain sugar, thickeners or corn derivatives that add carbs. Check the ingredient label if you're trying to avoid them.

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Bryn Bellamy


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