Protein in foods · Carbs in foods
How many carbs are in common foods?
Total carbs, net carbs (total minus fiber — the part that raises blood sugar), fiber and sugar for everyday foods, per common serving and per 100 g, straight from USDA data. Built for keto, low-carb and diabetic tracking — and for whenever an app's number looks off.
| Food | Serving | Total carbs | Net carbs |
|---|---|---|---|
| White rice | 1 cup cooked (158 g) | 44.6 g | 44 g |
| Pasta | 1 cup cooked (140 g) | 43.3 g | 40.8 g |
| Quinoa | 1 cup cooked (185 g) | 39.4 g | 34.2 g |
| Potato | 1 medium (173 g) | 37 g | 33 g |
| Grapes | 1 cup (151 g) | 27.3 g | 25.9 g |
| Banana | 1 medium (118 g) | 26.9 g | 23.8 g |
| Sweet potato | 1 medium (130 g) | 26.9 g | 22.6 g |
| Oats | 1/2 cup dry (40 g) | 26.5 g | 22.3 g |
| Apple | 1 medium (182 g) | 25.1 g | 20.7 g |
| Mango | 1 cup sliced (165 g) | 24.8 g | 22.2 g |
| Cherries | 1 cup (138 g) | 22.1 g | 19.2 g |
| Pineapple | 1 cup chunks (165 g) | 21.6 g | 19.3 g |
| Blueberries | 1 cup (148 g) | 21.5 g | 17.9 g |
| Black beans | 1/2 cup cooked (86 g) | 20.4 g | 12.9 g |
| Lentils | 1/2 cup cooked (99 g) | 19.9 g | 12.1 g |
| Kidney beans | 1/2 cup (89 g) | 19.1 g | 14.2 g |
| Chickpeas | 1/2 cup (82 g) | 18.5 g | 13.3 g |
| Pinto beans | 1/2 cup (88 g) | 17.8 g | 13 g |
| Corn | 1 ear (90 g) | 16.8 g | 15 g |
| Orange | 1 medium (131 g) | 15.5 g | 12.4 g |
| White bread | 1 slice (28 g) | 13.8 g | 13 g |
| Grapefruit | 1/2 medium (123 g) | 13.2 g | 11.2 g |
| Strawberries | 1 cup sliced (166 g) | 12.8 g | 9.5 g |
| Watermelon | 1 cup diced (152 g) | 11.6 g | 11 g |
| Broccoli | 1 cup chopped (156 g) | 11.2 g | 6.1 g |
| Carrots | 1 medium (61 g) | 5.9 g | 4.2 g |
| Avocado | 1/2 medium (68 g) | 5.8 g | 1.2 g |
USDA reference values, not a Labelgrade (that's for branded packaged products). Also see protein in common foods and the macro calculator.