Nutrition and Dietetics Carbohydrate Counting Reference Tables
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1 Nutrition and Dietetics Carbohydrate Counting Reference Tables Dr. Hans Clean says The prevention of infection is a major priority in all healthcare and everyone has a part to play. Wash your hands with soap and warm water and dry thoroughly. Use hand gel, if provided, in care facilities. If you have symptoms of diarrhoea and vomiting stay at home and do not visit relatives that are vulnerable in hospital or in residential care. You will spread the illness. Keep the environment clean and safe. Let s work together to keep it that way. Prevention is better than cure.
2 How do I count carbohydrates? The following tables list the carbohydrate content of usual foods. You can use these to calculate the carbohydrate content of the meals and snacks you eat. You can then alter your insulin doses accordingly. The lists show the number of grams (g) of carbohydrate in a typical. Compare this with your and multiply or divide the value accordingly. Food labels will give you the amount of carbohydrate per 100g. You can use this information when calculating the carbohydrate value of a weighed food portion for example cooked rice. Use the formula below to work out how much carbohydrate in a portion of food. Weight of food in grams x CHO per 100g = amount of CHO (g) 100 Example: Cooked rice has 30g carbohydrate per 100g Your portion of cooked rice weighs 200g Use the formula above to calculate the carbohydrate value: 200 x 30 = 60g 100 Therefore this portion has 60g carbohydrate. A selection of brand foods is also shown. Values can differ between products. More information is available from food labels. Remember to use the TOTAL carbohydrate content including both starches and sugars. 1
3 Weight Conversions: ½ oz = 15g 1oz = 25g 2oz = 50g 3oz = 75g 4oz = 100g 5oz = 150g 8oz (½ lb) = 225g 16oz = 450g 1 teaspoon = 5ml 1 tablespoon = 15ml Liquid measures (1ml =1g): 5 fl oz (¼ pint) = 150mls 10 fl oz (1/5 pint) = 275mls 15 fl oz (¾ pint) = 425mls 20 fl oz (1 pint) = 550mls 1 cup = standard tea cup On the table headings, CHO = Carbohydrate Contents: Page Bread 3 Breakfast cereals 4 Rice and Pasta 5 Fruit 5-6 Vegetables 7-8 Dairy 8 Buns and cakes 8-9 Biscuits 10 Sugars and Preserves 10 Drinks 11 Puddings 11 Meat products / meals 12 Snacks 13 Home Baking 14 Takeaways
4 Breads Food Item Serving Size CHO(g) / White / Granary / One thick slice - large 20 Wholemeal bread loaf (45g) One medium slice - large 15 loaf (35g) One thin slice - small loaf 10 (25g) Granary Bread One medium slice -large 15 (l35g) Wholemeal / White Roll One (48g) 25 Wholemeal / White Bap One large (60g) 30 Crusty White Roll One (60g) 25 Bagel One (70g) 40 White Finger Roll One (50g) 20 French Stick 2.5cm / 1 inch slice 15 cm / 6 inch slice Ciabatta / Focaccia One portion (50g) 25 Crumpet One (40g) 20 Rye Bread One average slice (25g) 10 Naan Bread Half of a large one 35 Pitta Bread One medium 30 Croissant One (60g) 25 Burger Roll One (50g) 25 Waffle One (45g) 15 Potato Cake One (60g) 20 Tortillas (wheat) One medium (40g) 25 Chapatti 2.5cm / 6 inch diameter (medium - 50g) 25 3
5 Breakfast Cereals Food Item Serving Size CHO(g) / All Bran Five tablespoons (35g) 15 Bran Flakes Five tablespoons (40g) 25 Cornflakes Five tablespoons (30g) 25 Fruit n Fibre Five tablespoons (40g) 25 Cheerios Six tablespoons (45g) 30 Sugar free Muesli Two tablespoons (50g) 20 Puffed Wheat Six tablespoons (30g) 10 Ready brek Two tablespoons (40g) 30 Rice Krispies Seven tablespoons (35g) 25 Rolled Oats 50g 30 Porridge made with milk 200g 30 Porridge with water 200g 20 Weetabix One biscuit 13 Shredded Wheat One biscuit 15 Shreddies Five tablespoons (50g) 30 Special K Six tablespoons (35g) 20 4
6 Rice, Pasta Food item Serving Size CHO(g) / Rice- all types,cooked (30g carbohydrate per 100g ) Small (100g) Medium (180g) Large (250g) One tablespoon (35g) Egg lasagne (dried) One sheet 10 Pasta-all types and shapes, cooked approximately (20g carbohydrate per 100g ) Small (150g) Medium (230g) Large (350g) Half cup (50g) Pasta in sauce Half packet (60g) made up Tinned spaghetti Small tin (215g) 25 Tortellini (cooked) Half packet (180g) 50 Egg Noodles (dry) One layer (68g) 40 Macaroni Cheese Large can (430g) 60 Pot Noodles One pot (90g) Ravioli Small tin (200g) 20 Couscous (cooked) One tablespoon (30g) 15 Fruit Food item Serving Size CHO(g) / Grapefruit / Orange / 100mls 10 Apple Juice Eating Apple One medium (120g) 15 Stewed Apple no sugar Six tablespoons (120g) 10 Apricots Fresh Four whole (145g) 10 Dried apricots Three whole (50g) 20 5
7 Dried prunes Five medium (40g) 15 Grapes Ten medium sized 10 Grapefruit One half 5 Banana (no skin) One medium - (100g) 20 Kiwi One medium (40g) 5 Mango One third (80g) 10 Honeydew / Watermelon Cantaloupe One slice 200g One slice 200g 15 5 Nectarine One medium (80g) 10 Orange (peeled) One medium (120g) Paw Paw Half (60g) 10 Peach One medium (140g) 10 Tin peaches in juice Half a tin (210g) 10 Pear One medium (160g) 15 Pineapple - fresh One slice (80g) 10 Tin pineapple in juice Two rings / twelve 10 chunks (80g) Dessert plum Two (80g) 10 Pomegranate One small (85g) 10 Blackberries Half a punnet (100g) 10 Blueberries Half a punnet (100g) 15 Raspberries 25 5 Rhubarb 100g, raw 0 Raisins Tablespoon (30g) 20 Satsuma / clementine One peeled (40g) 5 Strawberries Ten (80g) 5 6
8 Vegetables Food Item Serving Size CHO(g) / Baked Beans Three tablespoons (80g) (80g) Baked Beans ½ tin 30 Red Kidney Beans Three tablespoons (80g) 15 (cooked) Chick peas (cooked) Three tablespoons (80g) 15 Lentils (cooked) Three tablespoons (80g) 15 Mung dhal (cooked) Two tablespoons 10 (80g) Yam (boiled) Size of medium potato 45 (130g) Plantain (boiled) One whole (200g) 55 Potatoes (old, boiled) One egg size (60g) 10 New potatoes (boiled) One egg size (55g) 10 Baked potato with skin One medium (180g) 60 Mashed Potatoes One scoop (60g) 10 Chips Five medium cut (30g) 10 Roast Potato One small (50g) 10 Potato Waffle One (40g) 10 Sweet Potato Medium (130g) 25 Potato Croquette One (90g) 20 Peas Two tablespoons 10 Sweet corn canned Two tablespoons 15 7
9 Dairy / Desserts Food Item Serving Size CHO(g)/ Fresh Milk: all types 200mls (1/3 pint) 10 Evaporated milk Three tablespoons 5 Dried-Skimmed Milk Two tablespoons 10 Natural Yoghurt Small pot (125g) 10 Low fat Yoghurt Small pot (125g) 15 Diet Yoghurt Small pot (125g) 10 Fromage frais Small pot (50g) 5 Probiotic drink Small bottle (100ml) 15 Custard (tinned) 1/3 large tin 20 Custard powder 1 tablespoon 10 Milk Pudding 1/2 large tin-(200g) 20 Dairy Ice Cream 1 scoop (60g) 15 Magnum (Classic and Ice-cream (86g) 25 white chocolate Vanilla cornetto Ice-cream (90g) 25 Choc Ice One individual (50g) 10 Buns and cakes Food item Serving Size CHO(g) / Almond slice One slice (50g) 30 American Muffins 1 muffin (70g) 35 Mini-muffins 1 muffin (28g) 15 Apple Strudel Average slice (115g) 40 Apple Turnover Individual (100g) Bakewell Tart Individual cake (40g) 25 8
10 Black Forest Cake One slice (90g) 30 (gateau) Chelsea bun One bun (80g) 40 Cherry fruit cake One slice (40g) 25 Chocolate cake with One slice (65g) 35 butter icing Cupcakes iced 1 cupcake (40g) 15 Cream filled choux bun One bun (95g) 25 Cream horn One individual (60g) 15 Chocolate Eclair One individual (90g) 25 Currant bun One individual (60g) 30 Custard tart One individual (90g) 30 Rich fruit cake (plain) One slice (75g) 45 Fruit cake with icing One slice (75g) 50 Gateau One slice (85g) 35 Iced bun One bun (35g) 20 Madeira cake One slice (40g) 20 Malt loaf One slice (35g) 20 Mince Pies One pie (55g) 20 Meringue nest One small (15g) 15 Rock cake Individual (45g) 25 Fruit scone One large (60g) 30 Sponge One slice (60g) 30 Swiss roll One slice (30g) 15 Teacake Individual (60g) 30 Danish pastry One medium (110g) 55 Doughnut ring / jam 60g / 70g 30 / 35 Flapjack One medium (60g) 35 9
11 Biscuits Food item Serving Size CHO(g) / Plain e.g. Rich Tea Two biscuits 10 Digestive One biscuit 10 Garibaldi Two biscuits 15 Ginger nut Two biscuits 15 Rye crisp bread Cream cracker Two One 15 5 Rice cake Each (12g) 5 Full Chocolate Coated One (e.g. Penguin, Club) 15 Jaffa cake Two 15 Flap Jack One Square (60g) 35 Cereal bar (multipack) One 15 Muesli Bar One Sugars and Preserves Food item Serving Size CHO(g) / Sugar or Glucose Two level teaspoons 10 Honey, Jam or Syrup Two level teaspoons 10 Glucose Tablets 3 tablets 10 Lucozade 50mls / 2 fluid ounces 10 Fizzy Drinks (not diet) 200mls 8 fluid ounces 20 e.g. Coca cola Lemonade (not diet) 200mls 8 fluid ounces 10 10
12 Drinks Food item Serving Size CHO(g) / Instant hot chocolate One sachet 20 (sachet) Drinking chocolate made One mug 20 with milk Low sugar instant One sachet 5 chocolate drink Malted milk One mug 30 Puddings Food item Serving Size CHO(g) / Apple pie (bought) One quarter (135g) 50 Chocolate mousse One pot (60g) 20 Cheesecake (fruit) One slice (120g) 40 Christmas pudding One thin slice (50g) 30 Bread and butter pudding One slice (100g) 50 Treacle sponge One portion (100g) 50 Fruit Strudel One portion (115g) 30 Trifle One individual (125g) 25 Jelly made with water One portion (115g) 20 11
13 Meat / fish products and accompaniments Food item Serving Size CHO(g) / Chicken / meat pie One (130g) 30 Cottage / Shepherd s pie Average (310g) 40 Steak and kidney pie Average (140g) 40 Cornish Pasty Medium 45 Quiche Lorraine One slice (100g) 20 Chilli con carne - sauce Average (220g) 10 Lamb hotpot with potatoes Average (260g) 30 Dumpling One 15 Lasagne Average (200g) 30 Toad in the hole Average (160g) 30 Chicken Chasseur Average (260g) 10 Sausage roll Small - 32g Medium - 60g Large - 145g Sausages 2 thick / 3 thin 10 Pork Pie Individual (140g) 35 Breaded chicken / kiev Individual (170g) 15 Fishfingers Two 10 Fisherman s Pie Average (170g) 15 Battered fish e.g. cod Average (180g) 20 Scotch Egg One (120g) 10 Yorkshire pudding Each 5 Stuffing One tablespoon (30g) 5 12
14 Snacks Food Item Serving Size CHO(g) / Crisps One packet (30g) 15 Peanuts One packet (50g) 5 Cashew nuts One packet (50g) 10 Raisins One tablespoon (30g) 20 Dried Fruit and Nut Small packet (30g) 10 Popcorn - Popped (plain) (20g) 10 Popcorn - Popped (20g) 10 (sweet) Quavers / Wotsits One packet 10 Snack -a- Jacks Individual bag (26g) 25 (savoury) Twiglets One packet (25g) 15 Pringles 50g portion 25 Tortilla Chips 50g portion 30 Bombay Mix Small bag (30g) 10 13
15 Home Baking Food Item Serving Size CHO(g) / White / Wholemeal flour 1 tablespoon 10 (15g / half ounce) Sugar One ounce (25g) 25 Dried Fruit One ounce (25g) 15 Oats One ounce (25g) 15 Syrup One ounce (25g) 20 Takeaways Food Item Serving Size CHO(g) / McDonald s thick shake Regular / Large 60 / 80 McDonald s Cheese / One individual 30 Hamburger McDonald s One individual 35 Quarterpounder McDonald s: BigMac One individual 40 Bacon & Egg McMuffin One individual 25 McDonald s: French fries Small / Large 30 / 60 McDonald s: Chicken Six nuggets 15 Nuggets KFC Chicken Original recipe Wing / drumstick / thigh / Breast 5 15 KFC- Burger and bun Chicken Fillet 45 Pizza Hut Thin & crispy One medium slice Stuffed Crust pizza One medium slice Deep pan pizza One medium slice
16 Burger King -French Small / Medium / Large / 45 / 55 / 70 Fries King size portion Chicken Tenders Four pieces 10 B King Whopper or Plain Burger or with 45 Double Whopper cheese B King Bacon Double Basic Burger with Sauce 30 Cheese or Hamburger / Cheeseburger Indian Poppadom 1 Fried - (13g) 5 Mexican - Chilli con Meat & beans only 15 carne (250g) Mexican Tortilla Medium (160g) 25 Mexican - Taco shell One (14g) 10 Cheese and beef One (190g) 30 enchillados Cheese nachos One (113g) 25 Cheese and beef nachos One (255g) 55 Chinese pancake roll One (50g) 5 Sweet & Sour Pork One (275g) 65 Chinese Chow Mein Half tray 40 Battered cod One portion(330g) 25 Chip shop chips Small (130g) Medium (180g) Large (240g) Chip shop scampi Average portion (150g) 40 Indian Samosa Medium 70g 10 Donna Kebab Small 50 Indian Vindaloo / tikka Main course (350g) 10 Indian Biryani Meat & Rice (400g) 100 Indian Pilau Rice 200g side course Indian / Chinese rice Takeaway portion (foil tray)
17 Other carbohydrate values Use this space to enter foods that you eat often and the amount of carbohydrate they contain. Food Item Serving size CHO(g) / 16
18 Where can I get more information? Useful reference books: The Fat, Fibre and Carbohydrate Counter Dell Stanford ISBN Collins Gem Carb Counter ISBN Food and Diet Counter Dr Wynnie Chan ISBN Carbs and Cals a visual guide Chris Cheyette and Yello Balolia info@carbsandcals.com Learn carbohydrate counting on line at: This leaflet has been produced by: Nutrition and Dietetic Service New Cross Hospital Wolverhampton WV10 0QP 17
19 Dial Whenever you need health advice and information Designed & Produced by the Department of Medical Illustration, New Cross Hospital, Wolverhampton, WV10 0QP Tel: Review Date Date Produced Mi V1 18
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