Food sources high in carbohydrates
Most athletes know the importance of carbohydrates. And many see their main source coming from breads, pastas and cereals. However, the table below will show you further examples of foods that do provide carbohydrates.
Importance of carbohydrates
In selecting the food source, the food group is first identified and the amount taken compared to the amount of carbohydrates received in grams. Also shown, is the amount of calories each serving contains.
| Food Group | Carbo’s | Calories |
| Milk (higher % of simple carbohydrates; less nutrient dense) | ||
| Chocolate milk (1 cup) | 26 | 208 |
| Low fat (2%) milk | 12 | 121 |
| Pudding (any flavor) (1/2 cup) | 30 | 161 |
| Skim milk (1 cup) | 12 | 86 |
| Yogurt (fruit-flavored, low fat) (1 cup) | 42 | 225 |
| Yogurt (frozen, low fat) (1 cup) | 34 | 220 |
| Beans (higher % of complex carbohydrates; more nutrient dense) | ||
| Black eye peas (1/2 cup) | 22 | 134 |
| Garbanzo beans (chick peas) (1 cup) |
45 | 269 |
| Navy beans (1 cup) | 48 | 259 |
| Pinto beans (1 cup) | 44 | 235 |
| Refried beans (1/2 cup) | 26 | 142 |
| White beans (1 cup) | 45 | 249 |
| Fruits (higher % of simple carbohydrates; less nutrient dense) | ||
| Apple (1 medium) | 21 | 81 |
| Apple juice (1 cup) | 28 | 111 |
| Applesauce (1 cup) | 60 | 232 |
| Banana (1) | 27 | 105 |
| Cantaloupe (1 cup) | 14 | 57 |
| Dates (dried)(10) | 61 | 228 |
| Fruit Roll-Ups (1 roll) | 12 | |
| Grapes (1 cup) | 28 | 114 |
| Grape Juice (1 cup) | 23 | 96 |
| Orange (1) | 16 | 65 |
| Orange Juice (1 cup) | 26 | 112 |
| Pear (1) | 25 | 98 |
| Pineapple (1 cup) | 19 | 77 |
| Prunes (dried)(10) | 53 | 201 |
| Raisins (1/2 cup) | 79 | 302 |
| Raspberries (1 cup) | 14 | 61 |
| Strawberries (1 cup) | 11 | 45 |
| Watermelon (1 cup) | 12 | |
| Vegetables (higher % of complex carbohydrates; more nutrient dense) | ||
| Carrot (1 medium) | 8 | 31 |
| Corn (1/2 cup) | 21 | 89 |
| Beans, Lima (1/2 cup cooked) | 20 | 108 |
| Peas, green (1/2 cup) | 12 | 63 |
| Potato (1 large, baked, plain) | 220 | |
| Sweet Potato (1 large) | 28 | 118 |
| Three-bean salad (1/2 cup) | 20 | 90 |
| Grains (higher % of complex carbohydrates; more nutrient dense) | ||
| Bagel (1) | 31 | 165 |
| Biscuit (1) | 13 | 103 |
| Breadsticks (2 sticks) | 15 | 77 |
| Bread (white)(1 slice) | 12 | 61 |
| Bread (whole wheat)(1 slice) | 11 | 55 |
| Cereal, ready to eat (1 cup) |
24 | 110 |
| Cookie (oatmeal raisin)(1) | 9 | 62 |
| Cornbread (1 square) | 28 | 178 |
| Cream of Rice (3/4 cup) | 21 | 95 |
| Cream of Wheat (3/4 cup) | 20 | 96 |
| English Muffin | 25 | 130 |
| Fig Bar (1) | 10 | |
| Graham crackers (2 squares) | 11 | 60 |
| Granola bar (honey and oats) (1 ounce) | 19 | 125 |
| Hamburger bun (1) | 21 | 119 |
| Hot dog bun (1) | 21 | 119 |
| Noodles (spaghetti)(1 cup) | 34 | 159 |
| Oatmeal (1/2 cup) | 12 | 66 |
| Oatmeal, Quaker instant, flavored (1 packet) | 25 | 110 |
| Pancake (4 inch diameter) | 10 | 41 |
| Pizza (cheese)(1 slice) | 39 | 290 |
| Popcorn, plain (1 cup, popped) | 6 | 26 |
| Pretzels (1 ounce) | 21 | 106 |
| Rice, white (1 cup) | 223 | |
| Rice, brown (1 cup) | 232 | |
| Saltines (5 crackers) | 10 | 60 |
| Tortilla, flour (1) | 15 | 85 |
| TriscuitsTM (3 crackers) | 10 | 60 |
| Waffles (2, 3.5″ x 5.5″) | 17 | 130 |
There are plenty of sources to choose from, giving you variety in your quest to establish the ideal diet which will give you all the energy and sustenance you will need.
For those where weight and calories plays a major factor the calories will assist you in not going over your daily amount allowed.
Please, note these tables are to assist you in selecting food sources. It is never meant to replace the professional advice of a nutrionist or dietician.
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