CARBOHYDRATE COUNTING LIST
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1 INTRODUCTION CARBOHYDRATE COUNTING LIST This list will help you to work out the carbohydrate value of foods you like to eat so you can match this with the correct insulin dose. () values in this list have been rounded up or down to the nearest 5 or of carbohydrate to simplify the calculation. Alternatively, you may wish to use (carbohydrate portions). carbohydrate. More accurate values can be found on packaging. 1 cup as described in this list refers to a standard metric 200ml cup Other useful resources for carbohydrate counting are the food and calories counters available from all good book stores. Two examples are the: Collins Gem Calorie Counter Published by Collins; ISBN: It lists a large amount of foods per 0g Food and Diet Counter Published by Hamlyn; ISBN: It lists a large amount of foods including takeaways by average portion The internet is also a good place to look for the carbohydrate contents of takeaway / restaurant foods e.g to name just a few Please make sure you are looking at nutritional information pertaining to the UK and not elsewhere in the world as the composition of food and standard portions sizes can be different from country to country.
2 List Food Group Cereals Bread Potatoes Pasta / Rice Pies / Pastries / Pizza Main Meal Accompaniments Soups & Sauces Biscuits/Crackers/Savoury Snacks Cakes Puddings Ice Cream Fruit Home baking Milk and Dairy Preserves Sweets Soft Drinks Hypo Treatment Takeaways Your own Additions Weight & Measures Conversion Chart Page
3 Food Group Cereals All-bran (65g, 1 cup) 30 3 Branflakes (40g, 1 cup) 30 3 Cheerios (25g,1 cup) 20 2 Cornflakes (30g, 1 cup ) 25 2½ Country crisp(0g, 1 cup) 65 6½ Frosties (30g, 1 cup) 30 3 Frosted Shreddies (60g, 1 cup) 50 5 Fruit and Fibre (55g, 1 cup) 40 4 Muesli (0g, 1 cup) 70 7 Porridge with milk (200g) average serving 30 3 Porridge with water (200g, 1 cup) 20 2 Shredded Wheat (1) 15 1½ Weetabix (1) 1 Rice Krispies (30g, 7 tablespoons) 25 2½ Porridge oats (50g, ½ cup) 30 3 Food Group - Bread Bagel 40 4 Bread (0g) 50 5 Bread Roll / Bun (medium) 20 2 Bread Roll / Bun (large) 30 3 Chapatis (1 medium) 30 3 Ciabatta (5cm piece) 20 2 Croissant (1) 20 2 Crumpet (1) 20 2 Currant Bread (1 slice) 15 1½ English Muffin (bread based) 30 3 Focaccia (whole) Finger roll 15 1½ French Stick (2 slice) 20 2 Naan Bread (small) 40 4 Pitta Bread 30 3 Pumpernickel (1 slice) 20 2 Rye Bread (1 slice) 1 Scotch Pancake (1) 15 1½ Sliced Bread (1 thin) 1 Sliced Bread (1 medium) 15 1½ Sliced Bread (1 thick) 20 2 Stottie / Barn cake (7 inch)
4 Food Group - Potatoes Raw potato (per 0g) 15 1½ Jacket/baked (cooked with skin) Small (0g) 30 3 Medium (180g) 55 5½ Large (330g) 0 Roast potato (40g) 1 small 1 Roast potato (0g) 25 2½ Boiled potato (0g) 15 1½ Boiled potato (60g, 1 egg size) 1 Fries ( thin cut, 25g) 1 Chips (0g) 30 3 Chips (4 medium cut, 25g) 1 Crisps / Savoury snacks (1 bag) Savoury snacks Croquette (2 ready prepared) 1 French Fries (regular from takeaway) 35 3½ Mashed potato (0g) 15 1½ Mashed Potato (1 scoop or 1 tablespoon) 1 Microchips (1 box) 30 3 Plantain (200g,1 finger) 60 6 Popcorn, savoury (0g) 50 5 Potato Waffle (1 frozen) 1 Potato Wedges (2 large) 1 Yam, raw (0g) 30 3 Sweet Potato (raw)(0g) 20 2 Food Group - Pasta / Rice Cannelloni (2 tubes uncooked) 1 Couscous (0g uncooked) 70 7 Macaroni Cheese (200g small tin) 25 2½ Noodles (1 serving) 0g dried weight 70 7 Pasta, cooked (0g, 1 cup) 20 2 Pasta, uncooked (0g) 70 7 Pot noodle/rice per pot Ravioli, tinned (200g small tin) 30 3 Lasagne sheet (uncooked) 1 Ready made lasagne (1 portion) 40 4 Rice, Cooked (0g, 1 ½ cup) 30 3 Rice, Uncooked (0g) 80 8 Rice uncooked (75g, 1/3 cup) 60 6 Spaghetti, tinned (200g, small tin) 30 3 Filled Tortellini fresh (½ packet) 75 7½ 4
5 Food Group - Pies / Pastries / Pizza Cornish Pasty Findus Crispy Pancake 15 1½ Pizza (large thin) (large thick) Pizza (medium thin) (medium thick) 0 Pizza (small thin) (small thick) 80 8 Pork Pie (small) 20 2 Quiche (0g, ¼ of a 12 base) 20 2 Spring Roll 1 Sausage Roll, party size( 2) 1 Sausage roll (medium, approx 6 ) 30 3 Steak & Kidney Pie (individual) 40 4 Food Group - Main Meal Accompaniments Dumpling (1 small) 20 2 Garlic Bread (9 baguette) 90 9 Tortilla (7 inches) 20 2 Yorkshire Pudding (2 small) 1 Yorkshire Pudding (giant) 30 3 Baked Beans (1 small tin) 1 Food Group - Soups & Sauces Soup 1 Medium Tin Clear 1 Vegetable Pasta / Potato Soup Packet Cup-a-Soup 5 5 Sweet and sour sauce (Jar/tin)
6 Food Group - Biscuits / Crackers / Savoury Snacks Bourbon (1) 1 Cereal Bar : Harvest / Tracker Jordan / Frusli Chocolate Coated Digestive 15 1½ Cream Crackers (2) 1 Crisp breads e.g. Ryvita (2) 1 Custard Cream (1) 1 Digestive / Hobnob (1) 1 Fig Roll (1) 1 Flapjack (90g) 50 5 Ginger Snap (1) 1 Jaffa Cakes (1) 1 Kit Kat (2 fingers) 15 1½ Malted Milk (2) 1 Nutrigrain 30 3 Oatcakes (2) 15 1½ Penguin 15 1½ Rich Tea (2) 1 Ritz (2) 1 Shortbread (1) 1 Snowball 1 TUC Sandwich (2) 1 TUC Plain (3) 1 Wagon Wheel 20 2 Wafer Bix (2 large) (4 small) Food Group - Cakes Cake Slice (Mr Kipling type) 20 2 Chelsea Bun 40 4 Currant Bun 30 3 Danish Pastries Doughnut (jam filled) 40 4 Eccles Cake 30 3 Frozen Chocolate Éclair 1 Fruit Cake (60g) (individual wrap) 35 3½ Fruit Pie (individual) 30 3 Jam Tart (individual) 20 2 Madeira (thin slice) 20 2 Malt Loaf (1 thin slice) 15 1½ Mini Chocolate Roll 15 1½ Muffin (sweet) 40 4 Rock Cake (80g) 50 5 Scone 30 3 Scotch pancake (one) 15 1½ Teacake (small) 20 2 Teacake (large) 30 3 Vanilla Slice ½
7 Food Group - Puddings Angel Delight (¼ packet with milk) 15 1½ Cheese cake (slice) 40 4 Christmas Pudding (individual) 50 5 Crepes (side plate size x2) 15 1½ Crunch Corner Yoghurt 30 3 Custard ( ¼ pint) 20 2 Lemon meringue pie 30 3 Meringue Nest 15 1½ Milk pudding (small tin 300g) 30 3 Non S/Free Jelly (small serving) 1 Potted dessert (trifle, mousse) 20 2 Tinned sponge pudding (½ tin) 70 7 Treacle Tart ( 1 / 6 ) 50 5 Food Group - Ice Cream Arctic Roll slice 1 Choc Ice 1 Cornetto 20 2 Feast 20 2 Fruit lolly 1 Ice cream/sorbet (1 Scoop) 1 Ice creams (Solero) 20 2 Magnum 30 3 Mars Bar 30 3 Mivi (strawberry) 20 2 Vienetta slice 1 Food Group - Fruit Apple (1 average size0g) 1 Apricots (3 dried) 1 Banana 20 2 Banana, with skin (0g) 25 2½ Fruit cocktail, tinned in juice (0g) 1 Grapes (0g) 15 1½ Grapes (65g, small bunch) 1 Juice (fresh fruit) 0ml 1 Kiwi Fruit 1 Mango (0g) 15 1½ Melon (0g) 15 1½ Nectarine or peach, fresh or tinned in juice (0g) 1 Orange, average 1 Orange, weighed with skin (0g) 5 ½ Pear, fresh or tinned in juice (0g) 1 Pineapple (1 slice tinned) 5 ½ Pineapple fresh or tinned in juice (0g) 1 Plums (4) 1 Plums (0g) 1 7
8 Sultanas/Raisins (25g, 2 dessert spoons) 20 2 Sultanas/raisins (0g) 40 4 Strawberries () 1 Strawberries (0g) 5 ½ Food Group - Home baking Cornflour / custard powder (25g) 25 2½ Dried fruit (25g) 20 2 Semolina (25g) 20 2 Flour (25g) 20 2 Flour (0g) 70 7 Glace cherries 1(25g) 20 2 Oats (25g) 20 2 Sugar (25g) 30 3 Syrup / Honey (25g) 20 2 * Note see page12 for conversion to ounces Food Group - Milk and Dairy Milk shake (ready made 500ml) 50 5 Milk, all types (1 glass 200ml/1/3 pt) 1 Yoghurt, Low fat fruit (150g) 20 2 Yoghurt, Low fat natural (150g) 1 Yoghurt, Low Sugar fruit (150g) 1 Food Group - Preserves Chocolate Spread (20g, 1heaped teaspoon) 1 Honey (15g, 1 rounded teaspoon) 1 Jam / Marmalade (15g, 1rounded teaspoon) 1 Mango Chutney (20g, 1heaped teaspoon) 1 Sugar (5g, 1 level teaspoon) 5 ½ 8
9 Food Group - Sweets Bounty (57g, Twin Pack) 30 3 Chocolate Bar (50g) 30 3 Crunchie Standard 38g 30 3 Chocolate (individually wrapped e.g. Quality Street, 5 ½ Celebrations) Fruit Pastilles (52g, 1 Packet) 45 4½ Lockets (1 Tube) 40 4 M&M s (Std packet) 30 3 Maltesers (Std packet) 25 2½ Mars Bar Standard 62.5g Kingsize Mini (funsize) Snack size (42g) Minstrels (Std packet) 30 3 Mints (35g, 1 Tube) 30 3 Mixed Sweets (30g) 25 2½ Starburst (45g, 1 tube) 40 4 Pick and Mix 4oz (0g) 90 9 Snickers (64.5g standard size) 35 3½ Tunes (1 tube) 35 3½ Twix (58g, standard size) 40 4 Wispa (Std 38g) 20 2 Food Group - Soft Drinks Instant Chocolate drink (1 sachet ) 20 2 Drinking Chocolate (1 mug with milk) 20 2 Instant Chocolate drink, low sugar/low fat (1 sachet) 5 5 Malted Milk (1 mug) 30 3 Orange Juice, unsweetened (0ml) 1 Food Group - Hypo Treatment Coke (200mls) 20 2 Dextrose Tablets (5) 20 2 Fruit Juice (200mls) 20 2 Lemonade (300mls) 20 2 Lucozade Original (120mls)
10 Food Group - Takeaways Pizza (see page 4) Chinese (average serving) Plain Boiled Rice (standard foil tray) 90 9 Fried Rice 80 8 Chow Mein Indian Rice Poppadoms x 3 1 Samosa (large) 20 2 Bhaji (large) 1 Chapati (small) 15 1½ Chapati (medium) 25 2½ Chapati (large) 50 5 Naan Bread 90 9 Fish & Chips Fish in Batter 20 2 Chips (large portion) Chips (small portion/cone) 40 4 Burger Bar Plain Burger and Bun 20 2 Fries (regular) 35 3½ Fries (large) 50 5 Milkshake 60 6
11 YOUR OWN ADDITIONS Food Group 11
12 Conversion Chart Weights & Measures Imperial ½ oz 1 oz 2 oz 3 oz 4 oz 5 oz 6 oz 7 oz 8 oz (½ lb) 12 oz (¾ lb) 16 oz (1 lb) 1 teaspoon 1 tablespoon 5 fl oz (¼ pint) fl oz (½ pint) 15 fl oz (¾ pint) 20 fl oz (1 pint) Metric 15g 30g 55g 85g 1g 140g 170g 195g 225g 335g 455g 5ml 15ml 150ml 300ml 450ml 600ml 1 cup = 200ml standard metric cup Reproduced with the agreement of Cambridge University Hospitals NHS Foundation Trust August 2011 DM 30 12
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