Carbohydrate Content for Gordons Food Services Foods
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1 BREAKFAST FOODS CARBS FRUIT-FRESH/CANNED CARBS. Mini wheat blueberry loaves 30 FRESH Blueberry muffin 30 Tangerine (small) 20 Assorted Cereals 20 Apple (medium) 25 French toast 20 Grapes (about 17) 15 Iced cinnamon swirl bread 30 Banana (medium) 30 Whole grain peach turnover 52 Watermelon (1/2 cup) 8 Whole grain cherry turnover 48 Strawberries (1/2 cup) 15 Whole grain apple turnover 50 Melon (1/2 cup) 15 Fruit danish 55 Orange slices 20 French toast sticks ( 3 pieces) 25 Blueberries - 3/4 cup 15 Apple spiced donut 25 Raisins or dried cherries (2 tbspn) 15 Glazed dunkin stix 30 Glazed french twist 30 CANNED (for each 1/2 cup) Glazed honey wheat donut 30 Peaches 15 Glazed sour crean donut 30 Applesauce 25 Plain cake donut 30 Mandarin Orange 20 Pop tart 35 Pineapple 20 Rice Krispie treat 15 Mixed Fruit 20 Cinnamon roll 15 Pear 20 Peanut Butter & jelly pocket 35 Mixed fruit applesauce 25 Chocolate enrobed donut 30 Cinnamon applesauce 30
2 BREADS CANNED Fruit Continued Bun - hamburger, hog dog Fruit Cup with whipped topping 35 Baked Pretzel 40 Apricot fruit cup 25 Tortilla inches 15 Fruit salsa cup 15 Dinner roll Cherry sorbet gel cup 40 Cheesy breadstick Fruit cocktail 15 Garlic bread 30 FRUIT JUICE (each 4 OZ.) CARBS. DAIRY PRODUCTS CARBS Orange juice 15 Whole milk (1 cup) 12 Apple juice/cider 15 2% milk (1 cup) 12 Apricot nectar 17 Fat Free milk(1 cup) 12 Pineapple juice 17 Calcium fortified fat free milk 12 Fruit juice bar, 100% juice (1 each) 20 1/2 % milk 12 1% milk 12 Fat free/low fat buttermilk 12 Evaporated fat free milk (1/2 cup) 12 Evaporated whole milk (1/2 cup) 12 Fat free dry milk (1/3 cup dry) 12 Chocolate whole/1% milk (1 cup) 25 Chocolate 2% milk (1 cup) 30 Flavored milk - assorted (1 cup) 30
3 YOGURT (per 8 oz. cup) DESSERTS Plain yogurt - whole 10 Red gelatin with sliced apples 23 Plain yogurt - low-fat 15 Rice Krispie treat 15 Plain yogurt - fat free 17 Cookie Fruit flavored - per 8 oz. Shape Up 15 Whole 32 Jello-O 15 Low Fat 43 Fruit Turnover 52* Fat free, regular 43 Fruit Crisp 20* Varies Fat free, no sugar added 15 Frozen treat 15 Varies Yoplait Go-gurt 15 Sherbet 25 Brownie - unfrosted 2" square 20* Fruit juice bar Varies Ice Cream - 1/2 cup 15 Frozen yogurt - 1/2 cup 15 Cupcake - small, frosted 30 Pumpkin Pie - 1/8 piece 30 Pudding - regular 1/2 cup 30 Sweet Roll oz. 35 Fruit Pie - 2 crust - 1/6 pie 45
4 VEGETABLES CARBS ENTREES CARBS Non-Starchy vegetables Baked macaroni & cheese 30 1 serving =1 c. raw, 1/2 c. cooked, 1/2 c. juice BBQ Pork Rib on a hoagie bun 30 or 1/4 c. tomato juce Beef and bean burrito 45 Beans - wax or green 5 Beef Goulash 35 beets 5 Beef teriyaki with rice 30 Broccoli 5 Cheeseburger on a bun 30 Carrots 5 Chicken, bean & rice burrito 45 Cauliflower 5 Chili Mac 25 Celery 5 Chili with corn 40 Cucumber 5 Fish/Cheese on a bun 40 Lettuce 5 Fish sticks with potato rounds 35 Mushrooms 5 Ham & Cheese on a bun 30 Tomatoes 5 Ham & Cheese wraps Ham, pepperoni & cheese stromboli 35 Hamburger on a bun 25 Hot dog in a bun 30 Meatloaf on a bun with cheese 25 Meatballs with mashed potatoes 25 Meatloaf, gravy, mashed potatoes 25 Mini cheeseburgers w/cheese 40 Popcorn chicken with potatoes 25 Sloppy joe w/cheese on a bun 35
5 Starchy Vegetables CARBS ENTREES Continued CARBS Corn/Peas - 1/2 cup 15 Spaghetti with meat sauce 30 Corn on the Cob, large (1/2 cob) 15 Taco meat with corn 25 Lima Beans - 2/3 cup 15 Pork (BBQ) shredded on a bun 40 Mixed vegetables - 1 cup 15 Toasted cheese w/potato rounds 50 Potato baked - 1 small 15 Macaroni & cheese w/ peas 35 Potatoes mashed - 1/2 cup 15 Mini Corn dogs 35 French Fries 25 Peanut butter & jelly pocket 35 Star shaped potatoes 25 Grilled cheese & tomato soup 45 Potato wedges 15 Philly cheese steak 20 Waffle fries 25 Chicken drummies 15 Rice Pilaf 20 Chicken nuggets 15 Shrimp poppers 20 Chicken fingers 15 Popcorn chicken 15 Taco quesadilla 15 Tony's dipping sticks (2) w/sauce 30 Walking taco 15 Stuffed crust pizza 45 Tony's pizza 30 Chicken or cheese quesadilla pizza 20
6 SNACKS/MISC. CARBS ENTREES Continued CARBS Popcorn - 3 cups 15 Big daddy pizza 30 Snack chips (15-20 chips) 15 Pizza nardonne cheese 30 Animal crackers Pizza nardonne pepperoni 30 Graham crackers - 3 squares 15 Turkey corn dogs with potatoes 50 Rice cakes - 2 cakes 15 Turkey hot dog & baked beans 40 Vanilla wafers Turkey hog dog with potatoes 20 Beef stick Turkey with gravy and dressing 25 Cheese snack pack 5 Turkey with cheese on a bun 25 Nacho chips 20 Submarine sandwich Scooby doo graham crackers 20 Lasagna meat - 1 cup 30 Scoops - corn chips 20 Pot Pie - 1 small 45 Sunchips - harvest cheddar 20 Vanilla mini grahams 35
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Food List GI Ranking Glycemic Index Bakery Products *Pound cake Low 54 Danish pastry Medium 59 Muffin (unsweetened) Medium 62 Cake, tart Medium 65 Cake, angel Medium 67 Croissant Medium 67 Shortbread Medium