Carbohydrates - table

This carbohydrate table shows you which foods are low in or high in carbohydrates.

Carbohydrates - table

Carbohydrates are the most important source of energy for the human body because they provide the fastest energy. The energy boosters are in a variety of foods. However, in very different form and quantity. The following Carbohydrate Table Gives you an overview of high carbohydrate and low carbohydrate foods (low carb foods) and also about foods without carbohydrates.

Carbohydrate-rich foods (more than 55 grams)

Especially plant foods contain plenty of carbohydrates. Foods such as sweet fruits and white flour products contain many of the carbohydrates that rapidly enter the bloodstream. Foods of this kind should therefore not be too often on the menu, as they quickly raise the blood sugar level and drop again. Possible consequences are food cravings. See the following carbohydrate table for a selection of these "high-percentage" carbohydrate sources:

Carbohydrate-rich fruit

foods

usable carbohydrates per 100 grams

Banana (dried)

75,2

raisins

68

jelly raspberry syrup / -konfitüre /

65,8/60,9/59,9

Date (dried)

65,2

Sultanas (dried)

64,7

Orange / blueberry jam

63,6

blackberry

63,1

Currants (dried)

63,1

Strawberry Jam

62,6

rosehip preserve

62,3

Currant jam

62,2

cherry jam

60,8

apricot jam

60,6

plum jam

59,6

quince jam

58,3

Apple (dried)

57

Carbohydrate-rich cereal products

foods

usable carbohydrates per 100 grams

custard powder

92

Russian bread

88,2

cornflakes

84

Löffelbiscuit

82

Rice (paraboiled, nature, wild)

77,7/74,1/73

Green bean flour

77

shortbread

75

Pasta (Egg free, Egg, Whole Grain)

75,2/69,9/60

corn meal

73,5

zwieback

73,1

Buckwheat groats

72,6

breadcrumbs

72

Pearl barley

71

Wheat flour type 405

71

cracker

70

Popcorn

68

Millet (wholegrain flour)

67

quinoa

68

Waffelmischung

68

Chocolate / fruit muesli

63,8/60,2

Oatmeal (instant / whole grain)

61/58,7

Müslikeks

60

Amaranth

56,8

wheat roll

55,5

baguette

55,4

Bircher muesli

55

Carbohydrate-rich dairy products

foods

usable carbohydrates per 100 grams

whey powder

68,2

Condensed skimmed milk, sweetened

56,7

Carbohydrate-rich drinks / sweets

foods

usable carbohydrates per 100 grams

sugar

100

Hard / milk caramels

97/84

gravy

88

honey

81

nougat

66

treacle

64,5

marzipan

59

Nut nougat cream

58,4

Milk chocolate

56

Medium carbohydrate foods (around 15 grams)

Not only fruits, vegetables also contain carbohydrates. Although not as much as the "sweet" herbal products. The following carbohydrate table shows you these mid-range foods:

fruit and vegetables

foods

usable carbohydrates per 100 grams

Broad beans (ripe)

48,9

plum jam

48

Beans (dried)

47,4

orange juice concentrate

47,1

Pear (dried)

46

Cranberries (box, sweetened)

44,4

Chickpeas

44,3

Peas (ripe)

41,2

lenses

40,6

Potato Chips

40,5

French fries

35,7

Beans (white, ripe)

34,7

garlic

28,4

Ketchup

24,7

sweet potato

24,1

dried fruit

20

Banana (ripe)

20

Cherries (in the glass)

19,6

applesauce

19,2

Blueberries (frozen)

19

lychee

17

Peach (tin, total content)

16,5

pomegranate

16,2

Kaki

16

Sweet corn

15,8

sage

15,6

Pineapple (tin)

15,2

grapes

15,2

thyme

15,1

Mirabelle

15

grain products

foods

usable carbohydrates per 100 grams

Yeast dough (baking mix)

52

Marble / nut cake (baking mix)

52

Rye bread

45,6

/ Pretzel buns

45,3

Rye bread

43,7

Bran Flakes

42,2

Whole wheat toast

40,7

Wholemeal bread with sunflower seeds

39,9

Nut cake (homemade)

36,9

pumpernickel

36,5

croissant

34,2

puff pastry

33

fruitcake

32,2

Cheesecake

30

cream cake

30

Apple strudel (frozen)

28

Tortellini (ready to eat)

23

Meat and fish products

foods

usable carbohydrates per 100 grams

fish sticks

17

Dairy products

foods

usable carbohydrates per 100 grams

Dried milk powder (skimmed milk / whole milk)

49,4/37,1

Nuts, seeds and oils

foods

usable carbohydrates per 100 grams

Peanut butter

54

Chia seeds

42,1

chestnuts

41,2

cashews

30,5

pine nuts

20,5

Mandelmus

19,7

hazelnuts

17

Drinks / Sweets

foods

usable carbohydrates per 100 grams

Dessert sauce (fruit)

50

Milk chocolate with hazelnuts

47,5

Chocolate (milk-free, 40% cocoa.)

47

liqueurs

30

Chocolate (70% cocoa mass)

33

Dessert sauce (chocolate)

32

Red Grits (ready to eat)

21

Chocolate pudding (ready to eat)

21

Fruit / ice cream

20

Chocolate / vanilla cream

19,5

Soft ice cream

19

fruit cream

17,5

Custard (ready to eat)

16

Dessert wines (16-18% vol.)

15

ice cream

15

Low carbohydrate foods / carbohydrate-free foods (less than 14.9 grams)

There are also foods that contain (almost) no carbohydrates, even fruits without carbohydrates exists - or at least such, which contains the energy source only in negligible quantities. These products are particularly in the course of a low-carb diet, or interesting for diets, so for people who want to keep the carbohydrate portion of their diet as low as possible for conviction, figure or health reasons.

Low carbohydrate vegetables and fruits

foods

usable carbohydrates per 100 grams

potato

14,8

Cherries (sweet)

13,3

Coward

12,9

mango

12,5

pineapple

12,4

pear

12,4

cantaloupe

12,4

nectarine

12,4

Apple

12

plum

10,2

peach

8,9

Clementine

8,7

apricot

8,5

Cantaloupe

8,4

Beetroot

8,4

orange

8,3

watermelon

8,3

papaya

7,1

elderberries

6,5

blackberries

6,2

cranberries

6,2

blueberries

6,1

Green beans

5,1

strawberries

5,5

Olives (black / green)

4,9/1,8

raspberries

4,8

currants

4,8

carrot

4,8

white cabbage

4,2

pepper

2,9

fennel

2,8

Acerola

2,6

artichoke

2,6

tomato

2,6

aubergine

2,5

cucumber

2,5

Chicory

2,4

rhubarb

2,4

musk melon

2,4

cauliflower

2,3

okra

2,2

zucchini

2,2

broccoli

2

asparagus

2

iceberg lettuce

1,9

radicchio

1,5

Chinese cabbage

1,2

lettuce

1,1

lime

1,9

Lamb's lettuce

0,7

mushroom

0,6

leek

0,6

spinach

0,6

mushroom

0,5

avocado

0,4

Low carbohydrate cereal products

foods

usable carbohydrates per 100 grams

Cereal sprouts (fresh)

13

mustard

5,3

Low carbohydrate meat and fish products

foods

usable carbohydrates per 100 grams

beef liver

5,3

oysters

4,8

Herring fillet in tomato sauce

2,4

mussel

2,4

chicken heart

1,8

crayfish

1,3

chicken liver

1,2

chicken egg

0,3

Fish products (smoked)

minimal

poultry

minimal

Mutton / lamb

minimal

beef

minimal

pork meat

minimal

saltwater fish

minimal

freshwater fish

minimal

Wild

minimal

sausages

minimal

Low carbohydrate dairy products

foods

usable carbohydrates per 100 grams

Fruchtquark

12,7

Cocoa drink (skimmed milk)

8,9

Processed cheese (20% fat i.Tr.)

7,5

cow's milk

4,9

goat milk

4,8

whey

4,7

sheep's milk

4,7

Yogurt (cow's milk, 1.5%)

4,1

buttermilk

4

kefir

4

Whipped cream (30% fat)

3,4

Schmand (24% fat)

3,2

Cream cheese (double cream)

2,6

Speisequark

2,6

ricotta

0,3

Feta (40% fat)

minimal

Hard / soft cheese

minimal

cottage cheese

minimal

Mozzarella (cow's milk, 45% fat)

minimal

Low carbohydrate nuts, seeds and oils

foods

usable carbohydrates per 100 grams

Sunflower seeds (peeled)

12,3

Walnut kernels

10,6

Sesame seeds

10,2

Haselnussmus

6,1

Almonds (sweet)

5,4

coconut

4,8

pecans

4,4

poppy seed

4,2

Brazil nuts

3,6

Coconut milk (canned)

3

coconut water

1,4

linseed

0

Low carbohydrate drinks / sweets

foods

usable carbohydrates per 100 grams

Jello (ready to eat)

13,6

beers

2,6-11,6

Cocoa powder (dark)

11

sparkling wine

5

cider

2,6

chewing gum

2,6

fruit brandy

2,6

quality wine

2,6

brandy

2

whiskey

minimal

spirits

0


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