15 Gram Carbohydrate Food List

Dairy products

Each is 13 g carbs

1 cup milk (fat-free, 1%, 2%, whole)

6-oz cup yogurt (plain or flavored

with

Starchy vegetables

½ cup cooked green peas

½ cup cooked corn or hominy

½ corn on the cob, large (5 oz)

½ cup cooked hominy

½ cup cooked sweet potatoes

½ cup cooked potatoes

1 small potato or sweet potato

½ cup hash browns or au gratin

potatoes

Beans, Seeds, Nuts

½ cup cooked beans (kidney, pinto,

red, green, etc.)

½ cup cooked lentils

¼ cup baked beans

4 tablespoons nut butter

Each is 15 g carbs

1 small fresh fruit (apple, orange,

pear, peach, tangerine, nectarine)

½ cup applesauce, unsweetened

4 fresh apricots

½ banana

2 Tbsp dried fruit

1 date

1 cup melon cubes (cantaloupe,

large kiwi

¾ cup pineapple

½ mango or papaya

3 medium prunes

1 cup berries

½ cup juice

Sweets and desserts

Each is 15 g carbs

½ cup frozen yogurt

1 Tbsp syrup, jam, jelly, sugar or

honey

1 cup sports drink

1 cup hot chocolate made with

water

Starches

Each is 15 g carbs

¼ of a large bagel

½ hot dog bun or burger bun

1 tortilla (6”)

1 small cornbread or biscuit (2” cube,

2 oz)

1 small plain roll (1 oz)

½ small pita (6”)

Cereals, pasta and rice (cooked)

½ cup cereal

¼ cup granola

Crackers, chips and popcorn

6 Saltine or Ritz crackers

3 Graham crackers

6 to 7 animal crackers

¾ oz pretzels (15 mini twists) 1 oz

potato chips

9 to 13 tortilla chips

3 cups popcorn

Lower carbs: Non-starchy vegetables

Each is about 5 g carbs

Carrots

Tomato

Cucumber

Bean sprouts

Cauliflower

Lettuce

Snap peas

Broccoli

Eggplant

Zucchini

Examples of proteins: Eggs, cheese,

meat (chicken, beef, pork), fish and

seafood

Examples of fats: Oil, butter,

mayonnaise