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The Ultimate Nutrition Tables!

Carbohydrate

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

1

Casaba, raw (Melon,)

91.85

28

1.11

0.10

658

0.9

5.69

 

 

 

 

 

 

 

0.025

0.002

0.039

0

 

2

Tapioca, pearl, dry

10.99

358

0.19

0.02

88.69

0.9

3.35

 

 

 

 

 

 

 

0.005

0.005

0.003

0

 

3

Cinnamon, ground (Spices,)

10.58

247

3.99

1.24

80.59

53.1

2.17

0.02

1.04

1.11

0.00

0.00

0.00

 

0.345

0.246

0.068

0

 

4

Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)

9.36

361

7.90

1.07

80.02

19.2

0.43

0.00

0.43

0.00

0.00

0.00

0.00

39.5

0.147

0.196

0.316

0

 

5

Raisins, golden seedless

14.97

302

3.39

0.46

79.52

4.0

59.19

 

 

 

 

 

 

 

0.151

0.019

0.135

0

 

6

Raisins, seedless

15.43

299

3.07

0.46

79.18

3.7

59.19

0.45

27.75

29.68

0.00

0.00

0.00

2.70

0.58

0.051

0.037

0

 

7

Raisins, seeded

16.57

296

2.52

0.54

78.47

6.8

 

 

 

 

 

 

 

 

0.178

0.022

0.159

0

 

8

Barley, pearled, raw

10.09

352

9.91

1.16

77.72

15.6

0.80

 

 

 

 

 

 

 

0.244

0.149

0.560

0

 

9

Rye

10.6

338

10.34

1.63

75.86

15.1

0.98

0.71

0.16

0.11

0.00

0.00

0.00

 

0.197

0.208

0.767

0

 

10

Wheat, soft white

10.42

340

10.69

1.99

75.36

12.7

0.41

 

 

 

 

 

 

 

0.368

0.227

0.837

0

 

11

Dates, deglet noor

20.53

282

2.45

0.39

75.03

8.0

63.35

23.84

19.87

19.56

0.00

0.12

0.00

 

0.032

0.036

0.019

0

 

12

Bay leaf (Spices,)

5.44

313

7.61

8.36

74.97

26.3

 

 

 

 

 

 

 

 

2.280

1.640

2.290

0

 

13

Dates, medjool

21.32

277

1.81

0.15

74.97

6.7

66.47

0.53

33.68

31.95

0.00

0.30

0.00

 

 

 

 

 

 

14

Buckwheat groats, roasted, dry

8.41

346

11.73

2.71

74.95

10.3

 

 

 

 

 

 

 

 

0.591

0.828

0.828

0

 

15

Wild rice, raw

7.76

357

14.73

1.08

74.90

6.2

2.50

0.67

 

 

 

 

 

 

0.156

0.159

0.676

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

16

Wheat, soft red winter

12.17

331

10.35

1.56

74.24

12.5

0.41

 

 

 

 

 

 

 

0.289

0.178

0.656

0

 

17

Currants, zante, dried

19.21

283

4.08

0.27

74.08

6.8

67.28

 

 

 

 

 

 

 

0.028

0.047

0.180

0

 

18

Millet, raw

8.67

378

11.02

4.22

72.85

8.5

 

 

 

 

 

 

 

 

0.723

0.773

2.134

0

 

19

Triticale

10.51

336

13.05

2.09

72.13

 

 

 

 

 

 

 

 

 

0.366

0.211

0.913

0

 

20

Allspice, ground ( Spices,)

8.46

263

6.09

8.69

72.12

21.6

 

 

 

 

 

 

 

 

2.550

0.660

2.360

0

 

21

Buckwheat

9.75

343

13.25

3.40

71.50

10.0

 

 

 

 

 

 

 

 

0.741

1.040

1.039

0

 

22

Kamut, uncooked

 

10.95

337

14.70

2.20

70.38

9.1

8.19

0.52

0.86

0.18

0.00

6.63

0.00

52.41

0.192

0.214

0.616

 

 

23

Spelt, uncooked

11.02

338

14.57

2.43

70.19

10.7

6.82

0.59

0.84

0.24

0.00

5.15

0.00

53.92

0.406

0.445

1.258

0

 

24

Oregano, dried (Spices,)

9.93

265

9.00

4.28

68.92

42.5

4.09

0.91

1.90

1.13

0.00

0.00

0.15

 

1.551

0.716

1.369

0

 

25

Savory, ground (Spices,)

9.00

272

6.73

5.91

68.73

45.7

 

 

 

 

 

 

 

 

3.260

 

 

0

 

26

Cardamom (Spices,)

8.28

311

10.76

6.70

68.47

28.0

 

 

 

 

 

 

 

 

0.680

0.870

0.430

0

 

27

Oats

8.22

389

16.89

6.90

66.27

10.6

 

 

 

 

 

 

 

 

1.217

2.178

2.535

0

 

28

Saffron (Spices,)

11.90

310

11.43

5.85

65.37

3.9

 

 

 

 

 

 

 

 

1.586

0.429

2.067

0

 

29

Amaranth, uncooked

11.29

371

13.56

7.02

65.25

6.7

1.69

1.40

0.27

0.01

 

 

0.00

57.27

1.459

1.685

2.778

0

 

30

Turmeric, ground (Spices,)

11.36

354

7.83

9.88

64.93

21.1

3.21

2.38

0.38

0.45

0.00

0.00

0.00

 

3.120

1.660

2.180

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

31

Pepper, black (Spices,)

10.51

255

10.95

3.26

64.81

26.5

0.64

 

 

 

 

 

 

 

0.980

1.010

1.130

0

 

32

Quinoa, uncooked

13.28

368

14.12

6.07

64.16

7.0

 

 

 

 

 

 

 

52.22

0.706

1.613

3.292

0

 

33

French, mature seeds, raw (Beans,)

10.77

343

18.81

2.02

64.11

25.2

 

 

 

 

 

 

 

 

0.221

0.138

1.207

0

 

34

Rosemary, dried (Spices,)

9.31

331

4.88

15.22

64.06

42.6

 

 

 

 

 

 

 

 

7.371

3.014

2.339

0

 

35

Thyme, dried (Spices,)

7.79

276

9.11

7.43

63.94

37.0

1.71

 

 

 

 

 

 

 

2.730

0.470

1.190

0

 

36

Plums, dried (prunes), uncooked

30.92

240

2.18

0.38

63.88

7.1

38.13

0.15

25.46

12.45

0.00

0.06

0.00

5.11

0.088

0.053

0.062

0

 

37

Adzuki, mature seeds, raw (Beans,)

13.44

329

19.87

0.53

62.90

12.7

 

 

 

 

 

 

 

 

0.191

 

 

0

 

38

Pigeon peas (red gram), mature seeds, raw

10.59

343

21.70

1.49

62.78

15.0

 

 

 

 

 

 

 

 

0.330

0.012

0.814

0

 

39

Mung beans, mature seeds, raw

 

9.05

347

23.86

1.15

62.62

16.3

6.60

 

 

 

 

 

 

 

0.348

0.161

0.384

0

 

40

Tamarinds, raw

31.40

239

2.80

0.60

62.50

5.1

57.40

 

 

 

 

 

 

 

0.272

0.181

0.059

0

 

41

Great northern, mature seeds, raw (Beans,)

10.7

339

21.86

1.14

62.37

20.2

2.26

 

 

 

 

 

 

 

0.356

0.053

0.477

0

 

42

Black, mature seeds, raw (Beans,)

11.02

341

21.60

1.42

62.36

15.2

2.12

 

 

 

 

 

 

 

0.366

0.123

0.610

0

 

43

Small white, mature seeds, raw (Beans,)

11.71

336

21.11

1.18

62.25

24.9

 

 

 

 

 

 

 

 

0.304

0.102

0.507

0

 

44

Yardlong beans, mature seeds, raw

8.43

347

24.33

1.31

61.91

11.0

 

 

 

 

 

 

 

 

0.339

0.114

0.565

0

 

45

Mothbeans, mature seeds, raw

9.68

343

22.94

1.61

61.52

 

 

 

 

 

 

 

 

 

0.364

0.129

0.750

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

46

Cloves, ground (Spices,)

6.86

323

5.98

20.07

61.21

34.2

2.38

0.02

1.14

1.07

0.00

0.00

0.15

 

5.438

1.471

7.088

0

 

47

Hyacinth beans, mature seeds, raw

9.38

344

23.90

1.39

60.76

 

 

 

 

 

 

 

 

 

0.288

 

 

0

 

48

Sage, ground (Spices,)

7.96

315

10.63

12.75

60.73

40.3

1.71

 

 

 

 

 

 

 

7.030

1.870

1.760

0

 

49

Yellow, mature seeds, raw (Beans,)

11.10

345

22.00

2.60

60.70

25.1

 

 

 

 

 

 

 

 

0.671

0.226

1.118

0

 

50

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

11.53

364

19.30

6.04

60.65

17.4

10.7

 

 

 

 

 

 

 

0.626

1.358

2.694

0

 

51

Marjoram, dried (Spices,)

7.64

271

12.66

7.04

60.56

40.3

4.09

 

 

 

 

 

 

 

0.529

0.940

4.405

0

 

52

Peas, split, mature seeds, raw

11.27

341

24.55

1.16

60.37

25.5

8.00

 

 

 

 

 

 

 

0.161

0.242

0.495

0

 

53

White, mature seeds, raw (Beans,)

11.32

333

23.36

0.85

60.27

15.2

2.11

 

 

 

 

 

 

 

0.219

0.074

0.364

0

 

54

Lentils, raw

10.40

353

25.80

1.06

60.08

30.5

2.03

1.47

0.00

0.27

0.00

0.30

0.00

 

0.156

0.189

0.516

0

 

55

Cranberry (roman), mature seeds, raw (Beans,)

12.39

335

23.03

1.23

60.05

24.7

 

 

 

 

 

 

 

 

0.316

0.106

0.527

0

 

56

Lentils, pink, raw

11.79

345

24.95

2.17

59.15

10.8

 

 

 

 

 

 

 

 

0.379

0.500

1.137

0

 

57

Mungo beans, mature seeds, raw

 

10.80

341

25.21

1.64

58.99

18.3

 

 

 

 

 

 

 

 

0.114

0.085

1.071

0

 

58

Fenugreek seed (Spices,)

8.84

323

23.00

6.41

58.35

24.6

 

 

 

 

 

 

 

 

1.460

 

 

0

 

59

Broadbeans (fava beans), mature seeds, raw

10.98

341

26.12

1.53

58.29

25.0

5.70

 

 

 

 

 

 

 

0.254

0.303

0.627

0

 

60

Broadbeans (fava beans), mature seeds, raw

10.98

341

26.12

1.53

58.29

25.0

5.70

 

 

 

 

 

 

 

0.254

0.303

0.627

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

61

Sisymbrium sp. seeds, whole, dried (Seeds,)

6.10

318

12.14

4.60

58.26

 

 

 

 

 

 

 

 

 

0.902

1.486

2.023

0

 

62

Curry powder (Spices,)

 

9.52

325

12.66

13.81

58.15

33.2

2.76

0.62

1.14

0.79

0.00

0.00

0.21

 

2.237

5.551

2.557

0

 

63

Pepper, red or cayenne

8.05

318

12.01

17.27

56.63

27.2

10.34

 

 

 

 

 

 

 

3.260

2.750

8.370

0

 

64

Paprika (Spices,)

9.54

289

14.76

12.95

55.74

37.4

10.34

0.81

2.63

6.71

0.00

0.00

0.19

 

2.100

1.230

8.320

0

 

65

Dill seed (Spices,)

7.70

305

15.98

14.54

55.17

21.1

 

 

 

 

 

 

 

 

0.730

9.410

1.010

0

 

66

Coriander seed (Spices,)