The Carb Contents of Popular Foods
Published on: Sunday, 14 February 2021 21:10:10.
There are many lists circulating on the internet that detail calorie content, fats, carbohydrates, the glycemic index, and much more. We found Kohlenhydrat.org and the Fitness Forge especially helpful.
Unfortunately, we discovered that many of the tables include significant errors. The mistakes keep repeating in tables from over 20 different sources, so it's likely that people just copied and pasted from one another. So don't be fooled just because you get the same number from different sources.
Other frequent mistakes that I've made sure to avoid are confusing the carb values of fresh fruit with those of dried fruit or substituting the American values. In American nutritional literature, fiber is counted as carbohydrates, even though it isn't a problem for low-carb dieters. This makes some delicious vegetables appear to be "carb bombs" when they're actually low-carb and high-fiber.
Obviously, I didn't find the existing lists helpful. So I've tried my hand at making my own list, using values that I researched. I was very careful to use only reliable sources, which I've cited here.
I've tested some of the values with my new purchase, an optic hydrometer. (Hey, I'm a man - every new technical gadget interests me!)
Also, I've decided not to include the values for processed food products. You can get these from the packaging at the grocery store, and including them here would make the list too confusing.
Meat and Fish
| Food | Carb Content |
| Beef | 0% |
| Pork | 0% |
| Poultry | 0% |
| Fish | 0% |
| Seafood | 0% |
| Sausage | 0%-4% (better-quality sausage will contain fewer carbs) |
| Diet sausage | 1%-4% |
| Hamburger | 0%-20% (better-quality hamburger will contain fewer carbs) |
| Fish sticks | 21% |
Milk and Dairy Products
| Food | Carb Content |
| Milk, 3.5% fat | 4.8% |
| Milk, 1.5% fat | 4.9% |
| Milk, 0.1% fat | 5% |
| Buttermilk | 3.7% |
| Creamy yogurt, 10% fat | 3.9% |
| Regular yogurt, 3.5% fat | 4.5% |
| Low-fat yogurt, 0.1% fat | 14.4% |
| Butter | 0.5% |
| Sour cream, 30% fat | 2.6% |
| Cream, 15% fat | 4.2% |
| Cheese | 0%-1% |
| Double cream cheese | 2.5% |
| Low-fat cream cheese | 4% |
| Low-fat curd cheese | 4% |
| Creamy curd cheese | 2.8% |
| Kefir | 3.2% |
| Egg | 1% |
Berries
| Food | Carb Content |
| Strawberries | 2.5 - 3.5% (self-tested) |
| Raspberries | 4.5 - 5.5% |
| Blackberries | 5 - 6% (self-tested) |
| Blueberries | 11% |
| Currants | 9% |
| Gooseberries | 2.5 - 3.5% |
Fruit
| Food | Carb Content |
| Apple varieties: | |
| Alexander | 5% |
| Gravenstein | 10% |
| Gala, Elstar, Idared, Cox's Orange Pippin | 11-12% |
| Golden Delicious, Braeburn | 13% |
| Boskoop, Jonagold | 18-19% |
| Pear | 12-14% |
| Grapefruit | 6-8% |
| Orange | 8-9% (self-tested) |
| Lemon | 2.5% (self-tested) |
| Lime | 1.5% |
| Clementine | 9-10% |
| Grape | 15-20% |
| Banana | 21% |
| Sweet cherry | 15% |
| Plum | 11% |
| Pineapple | 11-12% |
| Apricot | 8-9% |
| Peach | 8-9% |
| Watermelon | 8% |
| Honeydew melon | 12% |
| Kiwi | 11% |
| Coconut | 6% |
| Coconut water | 2% |
| Pomegranate | 15% |
| Passionfruit | 11% |
| Lychee | 15% |
| Mango | 14% |
| Papaya | 7-8% |
| Cranberries | 14% |
| Fresh figs | 13% |
Vegetables
| Food | Carb Content |
| Artichoke | 5% |
| Eggplant | 2.7% |
| Cauliflower | 2.5% |
| Fresh green beans | 3.6% |
| Canned black beans | 16% |
| Canned kidney beans | 17% |
| Canned white beans | 24% |
| Broccoli | 2.1% |
| Mushrooms | 0.6% |
| Chicory | 0.8% |
| Curly lettuce | 1.4% |
| Iceberg lettuce | 2.4 |
| Endive | 0.5% |
| Canned peas | 11% |
| Fennel | 3% |
| Green onion | 1.8% |
| Kale | 3% |
| Cucumber | 2% |
| Carrot | 6.7% |
| Pumpkin | 2.2% |
| Red bell pepper | up to 6% |
| Yellow bell pepper | 5% |
| Green bell pepper | 3% |
| Parsley | 1% |
| Parsley root | 2-3% |
| Parsnip | 18% |
| Fresh chanterelles | 0-1% |
| Fresh yellow boletus mushrooms | 0-0.5% |
| Fresh mushrooms | 0.3-0.6% |
| Fresh russulas | 2-3% |
| Dried chanterelles | 0-3% |
| Dried shiitake | 53% |
| Radish | 2.2% |
| Brussels sprouts | 4.3% |
| Black salsify (fresh) | 1.9% |
| Celery root | 17% |
| Asparagus | 26% |
| Turnip | 4% |
| Tomato, raw | 2.5% |
| Jerusalem artichoke, raw | 4% |
| Zucchini | 2.1% |
| Onion | 5.7% |
Nuts and Seeds
| Food | Carb Content |
| Almonds | 3-6% |
| Hazelnuts | 5-6% |
| Peanuts, unshelled | 10.9% |
| Peanuts, salted and roasted | 7.5% |
| Walnuts | 3.5% |
| Coconut, dried | 6.9% |
| Macadamia nuts | 5.6% |
| Pecans | 4.5% |
| Cashews | 20% |
| Sweet chestnuts | 27% |
| Sesame seeds | 0.8% |
| Linseed | 1-4% |
| Sunflower seeds | 11.5% |
| Pumpkin seeds | 14% |
| Poppy seeds | 4% |
| Pine nuts | 5% |
| Pistachios, roasted and salted | 9.3% |
| Beech nuts, dried | 35% |
| Wheat germ | 35% |
| Cocoa powder | 8-20% |
| Muesli | 50-70% |
Prepared Foods
| Food | Carb Content |
| Bulgur | 14% |
| Pasta | 33% |
| Whole wheat pasta | 31% |
| Rice, white | 19% |
| Potatoes | 15% |
| Sauerkraut | 4% |
| Oatmeal, unsweetened | 8-10% |
| Hamburger, fast food | 21% |
| Hot dog, fast food | 25% |
Baked Goods
| Food | Carb Content |
| Mixed-grain bread | 50% |
| Baguette | 57% |
| Whole wheat bread | 45% |
| Cookies | 50 - 75% |
| Brownies | 45% |
| Fruitcake | 50-65% |
| Crepe, unfilled | 55% |
| Cheesecake | 35% |
| Stollen | 47% |
| Honey cake | 73% |
| German cherry-custard cake | 30% |
| Cream cake with nut topping | 26% |
Sweets
| Food | Carb Content |
| Milk chocolate | 51% |
| Chocolate with nuts | 45% |
| Chocolate, 40% cocoa | 49% |
| Chocolate, 70% cocoa | 33% |
| Chocolate, 70% cocoa, sugar-free | 31% |
| Chewing gum | 70% |
| Ice cream | 25-35% |
| Ice pop | 20-25% |
| Diet ice cream | 20-30% |
| Cookies | 50-75% |
| Jam | 50-70% |
| Honey | 75-80% |
| Chocolate-hazelnut cream | 75% |
| Nougat | 52% |
| Maraschino cherries | 65% |
| Marzipan | 65% |
| Licorice | 86% |
| Fruit jellies | 80% |
| White sugar | 99.9% |
| Brown sugar | 95% |
Spices, etc.
| Food | Carb Content |
| Garlic | 15% |
| Cinnamon | 25% |
| Capers | 2% |
| Chervil | 0.9 |
| Cumin | 33% |
| Thyme, dried | 26% |
| Ketchup | 24% |
| Pepperoni | 0.5% |
| Mayonnaise | 1.5% |
| Mayonnaise, diet | 7% |
| Mustard | 4.5% |
| Soy sauce | 6.5% |
| Vinegar | 0.3% |
| Oil_(olive, sunflower, etc.) | 0.0% |
| Margarine | 4% |
| Olives | 0% |
Non-Alcoholic Beverages
| Drink | Carb Content |
| Orange juice, pure and unsweetened | 8.5% |
| Grapefruit juice, pure and unsweetened | 7.5% |
| Apple juice (self-tested) | 10% |
| Concentrated lemon drink, unsweetened (self-tested) | 1.5% |
| Pineapple juice | 15% |
| Peach juice | 12% |
| Carrot juice | 5% |
| Tomato juice | 2.5% |
| Coffee and tea, black/unsweetened | 0% |
Alcoholic Beverages
| Drink | Carb Content |
| Beer | 3-3.5% |
| Wheat beer | 4 - 5.5% |
| Malt liquor | 4 - 5.5% |
| Non-alcoholic beer | 4.8% |
| Hard cider | 0.5% |
| Non-alcoholic cider | 2% |
| Champagne | 0.2-5% |
| Dry wine | 0.5% |
| Sweet wine | 3 - 7% |
| Sangria | 10% |
| Sherry, Port | 10% |
| Rum, vodka, whiskey, etc. | 0% |
| Sweet liqueurs | 10 - 25% |
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