What foods are good sources of carbohydrates?

Toby Smithson
Nutrition & Dietetics

Foods with carbohydrate are the best source of energy and can be found in several of the food groups. In the dairy group, milk and yogurt contain carbohydrate (12-15 grams/serving) as well as protein to help provide sustained energy. In the protein foods group, beans contain both carbohydrate and protein. In the grains group, all of the foods contain carbohydrate (15 grams/serving) and many have an added benefit of being a good source of fiber to help you feel full longer. All of the fruit and fruit juices contain carbohydrate (15 grams/serving) and many of the vegetables contain a small amount of carbohydrate (5 grams/ half cup serving). The higher carbohydrate containing vegetables (15 grams/serving) include peas, potatoes, and corn.

Lisa Lillien
Nutrition & Dietetics

Fruits and vegetables are great sources of carbohydrate, and so are certain varieties of bread, says "Hungry Girl" author Lisa Lillien. Learn how to choose the healthiest bread by watching this video.

Ms. Ashley Koff, RD
Nutrition & Dietetics
Foods that are good sources of carbohydrates include:
  • Dairy/dairy substitutes: coconut water, plain; milk, nonfat 1% or 2%; almond, rice, coconut and soy (unsweetened, plain); regular yogurt and kefir, plain, fat-free or low-fat
  • Fruit: apple; apricots; bananas; blackberries; blueberries; cantaloupes; cherries; fresh figs; grapefruits; grapes; melons; mangoes; nectarines; oranges; papayas; peaches; pears; pineapples; plums; raspberries; strawberries; tangerines
  • Grains: amaranth; barley; basmati rice; bread, mixed whole-grain or 100% whole-rye; brown rice; buckwheat; bulgur (cracked wheat); crackers, whole-grain; millet; oats, whole; oatmeal, cooked; pasta, kamut; pita, whole-wheat; quinoa; teff; tortilla, whole-wheat; spelt; wild rice
  • Starchy vegetables: beets; carrots (cup cooked or medium raw or baby); corn; peas; sweet potatoes or yams (medium baked); vegetable juices, carrot, beet, tomato; winter squash, acorn or butter nut

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.