Carbohydrate Counting Reference Tables
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1 Please use this space to write your own notes Personal Choices Food Item Typical CHO per 100g Portion NHS Tayside Diabetes Managed Clinical Network Carbohydrate Counting Reference Tables DIETITIANS CONTACT NUMBERS Ninewells Hospital Angus (Brechin) Perth DIABETES SPECIALIST NURSE CONTACT NUMBERS Ninewells Hospital Team Angus Team (Arbroath) Perth Team Parts of this have been reprinted with kind permission of BDEC, Bournemouth
2 ALCOHOLIC DRINKS MEASURE PER MEASURE Red Wine 150mls - Dry White Wine 150mls - Medium White Wine 150mls - Sweet White Wine 150mls 5 Standard Beer 1 pin t 10 Standard Lager 1 pint 10 Dry Cider 1 pint 15 Sweet Cider 1 pint 25 Vintage Cider 1 pint 40 Spirits 25mls - Port 50mls 5 Dry Sherry 50mls - Sweet Sherry 50mls 5 Dry Vermouth 50mls - Sweet Vermouth 50mls 5 Alcopops 275ml bottles Liqueur 25mls 5 18
3 VEGETABLES Baked Beans 3 tbsp Potatoes, Old Raw 17 Potatoes, Old Boiled 1 average size (60g) New Pots with skin, Boiled 1 egg size Baked potato with skin 1 Medium (150g) Chips 5 medium cut (30g) Roast Potato 1 Small (50g) Mashed Potatoes 1 Scoop (60g) Sweet Potato 130g Potato Croquette 3 croquettes Potato Waffle 2 waffles (grilled) This is not a diet sheet. The enclosed tables list the carbohydrate content of usual foods. You can use these to calculate the carbohydrate content of the meals and snacks you eat. You can then alter your insulin doses accordingly. (Refer to separate handout on Carbohydrate Counting for more information). The lists show the grams of CHO in a typical serving. Compare this with your serving and multiply or divide the value accordingly. It also includes the average carbohydrate value per 100g. (Reference value). You can use this information when calculating the carbohydrate value of a weighed food portion, e.g. cooked rice. A selection of brand foods is also shown. Values can differ between products and are only accurate at the time of printing this leaflet. More information is available from food labels. Remember, this should be the TOTAL carbohydrate content including both starches and sugars. Example: A portion of cooked rice weighs 200g. Cooked rice has 30g carbohydrate per 100g This portion, therefore, has 60g carbohydrate 17 2
4 Weight Conversions: ½ oz = 15g 1oz = 25g 2oz = 50g 3oz = 75g 4oz (¼lb) = 100g 5oz = 150g 8oz (½lb) = 225g 16oz (1lb) = 450g 1 teaspoon = 5ml 1 tablespoon = 15ml Liquid measures (1ml =1g): 5 fl oz (¼ pint) = 150mls 10 fl oz ( 1 / 5 pint) = 275mls 15 fl oz (¾ pint) = 425mls 20 fl oz (1 pint) = 550mls On the table headings, CHO = Carbohydrate Contents: Page TAKEAWAY FOODS, Continued Mexican - Tortilla Medium 25 Mexican - Taco shell 14g 10 Pizza 1 cheese & tomato 300g 100 Sweet & Sour Pork Average Portion - 300g 30 Chow mein Average Portion 60 Small pancake roll 90g 20 Chip Shop Battered Cod Medium size 20 Chips S/M/L chips 40/60/80 Scotch Egg Average size - 120g 10 Doner Kebab Small 30 Sweet Waffle 1 average 65g 25 Bread 4 Breakfast cereals 5 Biscuits 6 Bun & Cakes 6-7 Confectionery 8-9 Dairy/Desserts 10 Fruit 11 Home Baking 12 Meat Products 12 Rice & Pasta 13 Snacks 14 Sugar & Preserves 14 Takeaway Foods Vegetables
5 TAKEAWAY FOODS BREADS SIZE SIZE McDonald s: Thick shake Regular Vanilla 70 McDonald s: Hamburger 1 hamburger 30 McDonald s: Cheeseburger 1 cheeseburger 30 McDonald s: Quarterpounder 1 quarterpounder 40 McDonald s: BigMac 1 Bigmac 40 McDonald s: Chicken Nuggets 6 nuggets 20 Bacon & Egg McMuffin 1 McMuffin 25 McDonald s: French Fries Medium/Large 40/60 KFC Chicken Original recipe Wing / Breast / Drumstick 5/10/10 KFC- Burgers Chicken Fillet Burger 50 Pizza Hut Thin & Crispy Pizza 1 slice medium pizza 30 Stuffed Crust Pizza 1 slice medium pizza Pan Pizza 1 slice medium pizza 30 B King -French Fries Small/Regular/Large/Super 30/40/50/70 B King Chicken Royale 1 Chicken Burger 50 B King Whopper or Double Whopper Plain Burger or with cheese 50 B King Bacon Double Cheese Basic Burger with Sauce 30 or Hamburger/Cheeseburger Indian Poppadom 1 Fried - 13g 5 Indian Samosa Medium 70g 15 Indian Naan Large 70 Indian Meat tikka Main course - 200g 10 Indian Vindaloo, etc. Main course serve - 350g 10 White bread 1 thick slice (large loaf) medium slice (large loaf) thin slice (small loaf) Wholemeal Bread 1 thick slice (large loaf) medium slice (large loaf) thin slice (small loaf) Wholemeal Bap White Bap White Finger Roll French Stick 1 slice Crusty White Roll Granary Bread 1 medium slice (35g) Bread Muffin 1 Toasted (68g) Crumpet 1 Toasted (40g) Rye Bread 1 average slice (25g) Bagel 1 Bagel (70g) Panini 1 standard Pitta Bread 1 standard Croissant Burger Roll Naan Bread Large Tortillas (wheat) Medium (40g) Chapati 6" diameter (medium) Indian Birani Meat & Rice 400g 100 Indian Pilau Rice 200g side platter Indian/Chinese Boiled rice Takeaway rice portion (foil tray)
6 BREAKFAST CEREALS All Bran 6 tbsp Bran Flakes 7 tbsp Cocoa Pops 8 tbsp Cornflakes 7 tbsp Fruit n Fibre 6 tbsp Frosties 7 tbsp Sugar free Muesli 2 tbsp Puffed Wheat 6 tbsp Ready brek 40g SNACKS Crisps 1 Small packet (25g) Peanuts 50g packet 5 10 Raisins 30g Dried Fruit and Nut Small 30g packet Popcorn - unpopped 1 tablespoon 10 Popcorn - popped 1 teacup (20g) Twiglets 25g packet Pringles 50g Tortilla Chips 50g Bombay Mix 30g bag Rice Krispies 7 tbsp Rolled Oats 1 oz (25g) Weetabix 1 Biscuit Shredded Wheat 1 Biscuit Shreddies 5 tbsp Special K 6 tbsp Start 6 tbsp SUGAR & PRESERVES Sugar or Glucose 2 level teaspoons Honey, Jam or Syrup 2 level teaspoons Glucose Tablets 3 tablets 10 Lucozade 50mls / 2fl oz Fizzy Drinks (not diet) e.g. Coca cola 200mls / 8fl oz Lemonade (not diet) 200mls / 8fl oz
7 RICE, PASTA, etc White Rice (cooked) 1 tbsp (35g) White Rice (uncooked) 3oz (75g) Brown Rice (cooked) 1 tbsp (35g) Basmati Rice (cooked) 1 tbsp (35g) White Pasta/ Spaghetti (cooked) White Pasta/ Spaghetti (uncooked) Egg lasagne (uncooked) ½ cup (50g) g sheet Wholemeal Pasta 20 Strands (45g) (cooked) Tortellini (cooked) 180g Egg Noodles (dry) 68g (dry) Couscous (cooked) 10 rounded tbsp (150g) Cous cous (uncooked) 100g BISCUITS & CRACKERS Plain e.g. Rich Tea 2 Biscuits Digestive Biscuit 1 Biscuit Garibaldi Biscuits 2 Biscuits Ginger Biscuit 2 Biscuits Plain Crackers 2 Cream Crackers Crispbread (rye) 2 Crispbread Crackerbread 2 slices Oatcake 1 round 5 53 Full Chocolate Coated 1 Biscuit e.g. Penguin Jaffa Cake Flap Jack 1 Square (60g) Muesli Bar - Jordans Fruesli Bar BUNS & CAKES SIZE (g) Almond slice American Muffins Mini-muffins chocolate Apple Strudel Apple Turnover Bakewell Tart (individual) Black Forest Cake (gateau) Chelsea bun Cherry fruit cake
8 BUNS & CAKES, Continued (g) Chocolate cake (butter icing) Cupcakes - iced Cream filled choux bun Cream horn Chocolate Eclair Currant bun Custard tart (individual) Custard Slice Danish pastry (medium) Doughnut Flapjack (med) Fruit cake (plain) slice Fruit cake with icing Gateau slice Iced bun Madeira cake Malt loaf (slice) Mince Pies Meringue nest (small) Rock cake Scone Sponge Swiss roll HOME BAKING White & Wholemeal Flour 1 tbsp (½ oz) Sugar 1oz (25g) Dried Fruit 1oz (25g) Oats 1oz (25g) Syrup / Honey 1oz (25g) MEAT & FISH PRODUCTS Steak & Kidney Pie 1 individual (160g) Yorkshire Pudding 2 small Sausage Roll Medium (60g) Pork Pie Individual (140g) Cornish Pastie Medium Scotch Pie 1 pie Fish Fingers 3 fingers Scampi 8 pieces Fish cakes 1 fish cake Breaded Fish 1 fillet Teacake (Fresh) 60g
9 FRUIT Apple Juice 100mls Eating Apple Medium (120g) Stewed Apple No sugar 6 Table spoons 10 8 Apricots Fresh 4 Whole 10 7 Dried Apricots 4 Ready to eat Banana (no skin) 1 Medium (100g) Grapes 10 Medium sized Grapefruit 1/2 5 7 Grapefruit Juice 100mls Kiwi 2 Fruit Mango 1/ Melon e.g. Honeydew 1 slice 10 6 Nectarine 1 Medium fresh 10 8 Orange 1 Medium 10 8 Orange Juice 100mls Paw Paw 1/ Peach 1 Medium 10 7 Tin Peaches in Juice 100g Pear 1 Medium Pineapple 1 Slice fresh Tin Pineapple in juice 1 Ring / 6 chunks 5 12 Dessert Plum Pomegranate 1 Medium (120g) Prunes 3 Medium dried CONFECTIONERY Aero Bar 48g Bounty 57g twin pack Chocolate Buttons 65g packet Caramel Bar 50g bar Caramel Egg 40g Chocolate eclair 9g each 5 75 Chocolate Peanuts 227g packet CHOMP 26g bar Crunchie 42g bar Curly Wurly 29g Dairy Milk 43g bar Dolly mix 56g bag Flake 34g bar g, In 99 5 Galaxy 47g bar Kit kat 49g per 4 fingers Lion 53g bar Maltesers 37g bag Mars 65g bar Marshmallows 5g each 5 83 Milky Bar 13g bar 5 56 Milky way 26g bar Mints - Extra 46g tube Raspberries Raisins Tablespoon (30g) Satsuma s Strawberries
10 CONFECTIONERY, Continued DAIRY/DESSERTS SIZE M&Ms - chocolate 45g packet Picnic 49g bar Quality street 8g each 5 66 Rolo 58g tube Skittles 60g packet Snickers 61g bar Toffee crisp 48g bar Time out 40g bar Turkish Delight 51g bar Twirl 44g bar Twix 28g each finger Wine gums 45g Tube Wine gums 4g each 5 75 Wispa 39g bar Yorkie 66g bar Fresh: Skimmed and Full Cream 200mls (1/3pint) 10 5 Evaporated 90mls 5 8 Dried-Skimmed Milk 2 tblsp Natural Yoghurt Small Carton (125g) 10 7 Low fat Yoghurt Small Carton (125g) Diet Yoghurt Small Carton (125g) 10 6 Custard powder 1 tbsp Custard made up 120g Tapioca (Raw) 95 Sago (Raw) 94 Milk Pudding Average (150g) White Magnum Vanilla Cornetto Ice-cream from multi-pack Ice-cream from multi-pack Choc Ice Individual (52g) Ice Cream 1 scoop
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