Nutrition and Dietetics Department Patient Information Leaflet
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1 Carbohydrate counting tables Nutrition and Dietetics Department Patient Information Leaflet
2 Contents Introduction 3 Weight conversions 4 Bread 5 Breakfast cereals 6 Biscuits 7 Cakes 8 Confectionery 10 Dairy and desserts 12 Fruit 13 Meat and fish products 14 Rice, grains and pasta 15 Home baking 15 Snacks 16 Sugar and preserves 16 Takeaways and eating out 17 Vegetables 19 Alcoholic drinks 20 2
3 Introduction The tables in this leaflet list the carbohydrate content of commonly eaten foods. You can use these to work out the carbohydrate content of the meals and snacks you eat. You can then use this information to make appropriate decisions on your insulin doses in line with advice you will have received from your diabetes team. The tables include the carbohydrate value in a typical serving (carb per portion). Compare this with your serving and then multiply or divide the value as necessary. The tables also include the average carbohydrate value per (carb per ). You can use this information when calculating the carbohydrate value of a weighed food portion e.g. cooked rice. The calculation to do this is as follows: Calculation: Weight of food in grams x carb per = amount of carb (g) 100 (Divide the weight of food in grams by 100; then multiply this figure by the carb per figure. This will give you the amount of carb per gram). Example cooked rice: A portion of cooked rice weighs 200g. Cooked rice has a carb per value of 30g: 200 x 30g = x 30g = 60g Therefore this portion has 60g of carbohydrate in it. 3
4 A selection of branded foods is also shown in the tables as values can differ between products. More information is available from food labels you need to look at the total carbohydrate content including both starches and sugars. Weight conversions Weight conversions: ½ oz = 15g 1oz = 25g 2oz = 50g 3oz = 75g 4oz = 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 4
5 Bread Typical Portion Carb per portion (g) Carb per White bread 1 thick slice (large loaf) medium slice (large loaf) thin slice (small loaf) Wholemeal 1 thick slice (large loaf) Bread 1 medium slice (large loaf) thin slice (small loaf) Wholemeal bap White bap White finger roll French stick 1 inch slice Crusty white roll Granary bread 1 medium slice (large loaf) Bread muffin 1 toasted (68g) Crumpet 1 toasted (40g) Rye bread 1 average slice (25g) Bagel 1 (70g) Pitta bread 1 standard size Croissant Burger roll Waffle 1 waffle (45g) Naan bread Large Tortillas (wheat) Medium (40g) Chapati 6 inch diameter (medium) Crackerbread 2 slices
6 Breakfast cereals Typical portion Carb per portion (g) Carb per All Bran 6 tbsp Bran Flakes 6 tbsp Coco Pops 8 tbsp Cornflakes 7 tbsp Fruit n Fibre 6 tbsp Frosties 7 tbsp Sugar free muesli 2 tbsp Puffed Wheat 6 tbsp Ready Brek 40g Rice Krispies 7 tbsp Rolled oats 25g Porridge with milk 200g Weetabix 1 biscuit Shredded Wheat 1 biscuit Shreddies 5 tbsp Special K 6 tbsp Start 6 tbsp Tbsp = tablespoon 6
7 Biscuits Typical portion Carb per portion (g) Carb per Plain e.g. Rich Tea 2 biscuits Digestive biscuit 1 biscuit Garibaldi biscuits 2 biscuits Ginger biscuit 2 biscuits Plain crackers 2 cream crackers Crispbread (rye) 2 crispbreads Full chocolate coated e.g. Penguin 1 biscuit Jaffa Cake Flapjack 1 square (60g) Muesli bar e.g. Jordans Frusli Bar e.g. Jordans
8 Cakes Typical portion Carb per portion (g) Carb per Almond slice 35g 5 20 American muffins blueberry 72g Mini-muffins chocolate 28g Apple strudel 115g Apple turnover Bakewell tart (individual) 43g Black forest cake (gateau) 90g Chelsea bun 78g Cherry fruit cake 42g Chocolate cake (butter icing) 65g Cupcakes iced 41g Cream filled choux bun 95g Cream horn 60g Chocolate eclair 90g Currant bun 60g Custard tart (individual) 94g Custard slice 108g
9 Cakes Typical portion Carb per portion (g) Carb per Danish pastry (medium) 110g Doughnut 60g Flapjack (medium) 60g Fruit cake (plain) slice 90g Fruit cake with icing 70g Gateau slice 85g Iced bun 35g Madeira cake 40g Malt loaf (slice) 35g Mince pies 55g Meringue nest (small) 15g Rock cake 45g Scone (fruit) 48g Sponge 60g Swiss roll 30g Teacake (fresh) 60g
10 Confectionery Typical portion Carb per portion (g) Carb per Aero Bar 48g Bounty 57g twin pack Chocolate Buttons (Cadbury s) Caramel Bar (Cadbury s) 65g packet g bar Caramel egg 40g Chocolate eclair (sweets) 9g each 5 75 Chocolate Peanuts 227g packet Chomp 26g bar Crunchie 42g bar Curly Wurly 29g Dairy Milk 43g bar Dolly Mix 56g bag Flake 34g bar Flake 9g In 99 5 Galaxy 47g bar KitKat 49g per 4 fingers Lion Bar 53g bar Maltesers 37g bag Mars 65g bar Marshmallows 5g each 5 83 Milky Bar 13g bar 5 Milky Way 26g bar Mints Extra Strong 46g tube
11 Confectionery Typical portion Carb per portion (g) Carb per M&M s plain 45g packet Picnic 49g bar Quality Street chocolate 8g each 5 66 Rolo 58g tube Skittles 60g packet Snickers 61g bar Toffee Crisp 48g bar Time Out 40g bar Fry s Turkish Delight 51g bar Twirl 44g bar Twix 28g each finger Wine gums 45g tube Wine gums 4g each 5 75 Wispa 39g bar Yorkie 66g bar
12 Dairy/desserts Typical portion Carb per portion (g) Carb per Fresh milk: skimmed and full cream 200mls ( 1 / 3 pint) 10 5 Evaporated milk 90mls 5 8 Dried skimmed milk 2 tbsp Natural yoghurt Small carton (125g) 10 7 Low fat yoghurt Small carton (125g) Diet yoghurt Small carton (125g) 10 6 Custard powder 1 tbsp Custard made up 120g Tapioca (raw) 95 Sago (raw) 94 Milk pudding Average (150g) Dairy ice cream 1 scoop (60g) White Magnum Vanilla Cornetto Ice cream from multipack Ice cream from multipack Choc ice Individual (52g)
13 Fruit Typical portion Carb per portion (g) Carb per Apple juice 80mls Eating apple Medium (120g) Stewed apple no sugar 6 tbsp 10 8 Apricots fresh 4 whole 10 7 Dried apricots 4 ready to eat Banana (no skin) 1 medium () Grapes 10 medium sized Grapefruit ½ 5 7 Grapefruit juice 100mls Kiwi 2 fruit Mango 1 / Melon e.g. honeydew 1 slice 10 6 Nectarine 1 medium fresh 10 8 Orange 1 medium 10 8 Orange juice 100mls Paw-paw 1 / Peach 1 medium 10 7 Tinned peaches in juice Pear 1 medium Pineapple 1 slice fresh Tinned pineapple in juice 1 ring or 6 chunks 5 12 Plum Pomegranate 1 small 10 13
14 Fruit Typical portion Carb per portion (g) Carb per Prunes 3 medium dried Raspberries Raisins 1 tbsp (30g) Satsumas Strawberries Meat/fish products Typical portion Carb per portion (g) Carb per Steak and kidney pie 1 individual (160g) Yorkshire pudding 1 average (80g) Sausage roll Medium (60g) Scampi Average portion in breadcrumbs (150g) Scotch egg Average size (120g) Pork pie Individual (140g) Cornish pastie Medium Quiche Lorraine Slice ()
15 Rice, pasta, grains Typical portion Carb per portion (g) Carb per White rice (cooked) 1 tbsp (35g) White rice (uncooked) 3oz (75g) Brown rice (cooked) 1 tbsp (35g) Basmati rice (cooked) 1 tbsp (35g) White pasta (cooked) ½ cup (50g) White pasta (uncooked) 15g Egg lasagne (dried) 1 sheet Wholemeal pasta (cooked) 45g Tortellini (cooked) 180g Egg noodles (dry) 68g (dry) Macaroni cheese 300g Pot noodles 1 pot Ravioli 200g small tin Couscous (cooked) 150g Home baking Typical portion Carb per portion (g) Carb per White and wholemeal flour 1 tbsp (½ oz) Sugar 10z (25g) Dried fruit 1oz (25g) Oats 1oz (25g) Syrup/honey 1oz (25g)
16 Snacks Typical portion Carb per portion (g) Carb per Crisps 1 small packet (25g) Peanuts Packet (50g) 5 10 Cashew nuts Bag (50g) Raisins 30g Dried fruit and nut 1 small packet (30g) Popcorn unpopped 1 tbsp 10 Popped 1 teacup (20g) Twiglets Packet (25g) Pringles 50g Tortilla chips 50g Bombay mix Bag (30g) Sugars and preserves Typical portion Carb per portion (g) Carb per Sugar or glucose 2 level teaspoons Honey, jam or syrup 2 level teaspoons Glucose tablets 3 tablets 10 Lucozade 50mls/2floz Fizzy drinks (not diet) e.g. Coca Cola 200mls/8floz Lemonade (not diet) 200mls/8floz
17 Takeaways and eating out Typical portion Carb per portion (g) McDonald s thick milkshake Regular/large 60/80 McDonald s hamburger 1 30 McDonald s cheeseburger 1 (117g) 3 McDonald s Quarter Pounder 1 35 McDonald s Big Mac 1 45 McDonald s chicken nuggets 6 nuggets 10 Bacon and egg McMuffin 140g 20 McDonald s french fries Medium/large 40/55 McChicken Sandwich 1 40 McFlurry ice cream 1 45 KFC Chicken Original Recipe Wing/breast/drumstick 5/15/5 KFC chicken fillet burger 1 35 Pizza Hut Thin & Crispy Pizza 1 slice medium pizza Pizza Hut Stuffed Crust Pizza 1 slice medium pizza Pizza Hut Pan Pizza 1 slice medium pizza Burger King french fries Small/regular/large 30/40/50 Burger King Chicken Tenders 4 pieces 10 Burger King Whopper or Double Whopper Plain burger or with cheese 45 Burger King cheeseburger With or without bacon 30 Burger King Chicken Royale 1 45 Indian poppadom 1 fried (13g) 5 Indian samosa Medium (70g) 15 Indian naan Large 70 Indian meat tikka Main course (200g) 10 17
18 Takeaways and eating out Typical portion Carb per portion (g) Indian vindaloo or similar curry Main course (350g) 10 Indian birani Meat and rice (400g) 100 Indian pilau rice Side dish (200g) Indian/Chinese boiled rice Takeaway tray 90 Mexican chilli con carne Meat and beans only (200g) 15 Mexican tortilla Medium 25 Mexican taco shell 2 (28g) 15 Sweet and sour pork Average portion (300g) 30 Chow mein Average portion 60 Small pancake roll 55g 10 Prawn crackers 70g 35 Egg fried rice Takeaway tray (270g) 85 Chicken fried rice 350g 75 Chip shop battered cod Medium size (180g) 25 Chips Scampi S/M/L (130g/180g/240g) Average portion in breadcrumbs (150g) 40/60/80 40 Scotch egg Average size (120g) 10 Doner kebab Small 30 Sweet waffle 1 average (65g) 25 18
19 Vegetables Typical portion Carb per portion (g) Carb per Baked beans 3 tbsp Red kidney beans cooked 3 tbsp Red kidney beans tinned 3 tbsp Chickpeas cooked 2 tbsp Chickpeas tinned 2 tbsp Lentils cooked 2 tbsp Mung dahl cooked 2 tbsp Potatoes (old raw) 1 average size (60g) Potatoes (old boiled) 1 average size (60g) New potatoes with skin (boiled) 1 egg size Baked potato with skin 1 medium (150g) Chips 5 medium cut (30g) Roast potato 1 small (50g) Mashed potatoes 1 scoop (60g) Sweet potato 130g Potato croquette 1 (90g) Potato waffle 90g Crisps Packet (30g) Peas 2 tbsp Sweetcorn canned 2 tbsp
20 Alcoholic drinks Typical portion Carb per portion (g) Red wine 150mls - Dry white wine 150mls - Medium white wine 150mls - Sweet white wine 150mls 5 Standard beer 1 pint 10 Standard lager 1 pint 10 Dry cider 1 pint 15 Sweet cider 1 pint 25 Vintage cider 1 pint 40 Spirits 25mls - Port 50mls 5 Dry sherry 50mls - Sweet sherry 50mls 5 Dry vermouth 50mls - Sweet vermouth 50mls 5 Alcopops Bottle (275ml) Liqueur e.g. cherry brandy 25mls 5 20
21 If you have any questions or if there is anything you do not understand about this leaflet please contact: Paediatric Diabetes Team Brierley Hill Health and Social Care Centre Venture Way Brierley Hill Dudley DY5 1RU Tel: (9am to 5pm) 21
22 Originator Jemma Hitchcock Date originated July 2014 Date for review July 2017 Version 1 DGH ref: DGH/PIL/
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