arbohydrates University Hospitals of Leicester NHS Trust Carbohydrate PORTION LIST
Carbohydrate Portion List Introduction This list is a guide to help you work out how much carbohydrate is in the foods you like to eat. The information in this book is based on average servings, so sometimes you may need to weigh foods to check if your servings are similar. Remember it is not only the food you eat at mealtimes that contains carbohydrate, some snack foods also contain carbohydrate. 10g Carbohydrate = 1 Carbohydrate Portion (CP) 1 cup as described in this list refers to a standard metric 200 ml cup My portion is different to the one listed? This list gives you the carbohydrate portions of foods eaten within a certain portion. You may choose to have more or less than the portion given in the example. Therefore you may need to work out how many CPs are in your portion by using the steps below. How many CP s are in a bowl of pasta? Step 1: Find the reference for the food you are eating e.g. 100g cooked pasta = 3 CPs Step 2: Weigh your portion Remember to use the reference for which you are weighing the food in e.g. weighing cooked pasta, use the cooked pasta reference. e.g. bowl of pasta = 210g Step 2: Divide the CPs by the portion in the reference, and then multiply by the portion you are going to eat e.g. 3 100 x 210 = 6.5 CPs Food Labels The carbohydrate portions in this book are based on average contents from a number of different brands. You may wish to be more specific with your carbohydrate portions by looking at the nutritional labels on your food packaging. Amounts are given in per 100g or per serving/portion. If you prefer to use per 100g you need to know the weight of the portion you are eating and work out using the steps above. If you prefer to use per portion you will need to check that your portion size matches that of the manufacturer. If not use the steps above. When calculating the carbohydrate content of the food you are eating you need to look at the total carbohydrate value given (not of which sugars). 2
Food Group Cereals Bread Potatoes Pasta / Rice Pies / Pastries / Pizza Main Meal Accompaniments Soups & Sauces Biscuits / Crackers / Savory Snacks Cakes Puddings Ice Cream Fruit Home baking Milk and Dairy Preserves Sweets Drinks Hypo Treatment Takeaways Common Indo-Asian Foods Alcohol Page 4 4 5 5 6 6 7 7 8 8 9 9 9 10 10 10 10 11 11 11 12 3
Food Group: Cereals All-Bran (40g) 2 Branflakes (30g) 2 Cheerios (30g) 2 Cornflakes (30g) County crisp (45g) 3 Crunchy nut cornflakes (30g) Frosties (30g) Frosted Shreddies (40g) 3 Sugar Puffs (30g) Fruit and fiber (40g) 3 Muesli (original recipe) (45g) Muesli (no added sugar) (45g) 3 Porridge oats (40g) Porridge with milk (average serving, 200g) 4 Sachet of porridge, golden syrup flavor (36g) 3 with milk Rice Krispies (30g) Shreddies (40g) 3 Special K (30g) Shredded wheat (x2) 3 Weetabix (x2) Do not forget to add the carbohydrate for your milk see page 10 Food Group: Bread Sliced bread (1 thin) 1 Sliced bread (1 medium) Sliced bread (1 thick) 2 Bread (100g) Bread roll large (118g) French stick (2 slice) 2 Finger roll (40g) 2 Tortilla wrap (9 ) 3 Chapatti (50g) 2 Naan bread (130g) 6 Pitta bread (1) 3 Bagel (70g) Crumpet (1) 2 English muffin (bread based) 3 Ciabatta (2 piece) 2 Croissant (1) 2 Currant bread (1 slice) Breadstick (2) 1 Rye bread (1 slice) 1 4
Food Group: Potatoes 5 The values of jacket potatoes are only a guide. The weight of a jacket potato varies widely depending on how it is cooked e.g. microwaved or baked in the oven etc. Jacket potatoes lose water when they are cooked and so after cooking they will weigh less. Raw potato (per 100g) Jacket / baked (cooked with skin) Small (100g) Medium (180g) Large (330g) 2 4 7 Roast potato (40g, 1 small) 1 Roast potato (100g) Boiled potato (100g) Boiled potato (60g, 1 egg size) 1 Fries (25g, 10 thin cut) 1 Chips (100g) 3 Chips (35g, 3-4 medium cut) 1 Croquette (2, ready prepared) 1 French Fries (110g, regular from takeaway) Mashed potato (100g) Mashed potato (60g, 1 scoop or 1 tablespoon) 1 Microchips (1 box) Plantain (200g, 1 finger, boiled) 6 Potato waffle (1, frozen) Potato wedges (30g, 2 large) 1 Potato Smiles (2, frozen) 1 Yam, raw (100g) Food Group: Pasta / Rice/ whole foods Carbohydrate Portions You will notice that there are values for both cooked and dried weights of these foods. This is because they take on water when cooked so will weigh more, but the carbohydrate content will not change. You can calculate the carbohydrate portions using whichever method you prefer. Pasta, cooked (30g, 1 tablespoon) 1 Pasta, cooked (100g) 3 Pasta, uncooked (100g) 7 Spaghetti, tinned in tomato sauce (200g, small tin) Rice cooked (30g, 1 tablespoon) 1 Rice cooked (100g) 3 Rice uncooked (100g) 8 Lasagne sheet (1, uncooked) Lasagne / Cannelloni ready made (1, individual portion, 400g)
Ravioli, tinned in tomato sauce (200g, small tin) Macaroni cheese (200g, small tin) Tortellini filled fresh (150g, packet) Fresh egg noodles (150g) 4 Noodles uncooked (100g, 1 serving) 7 Pot noodle (per pot) Quinoa cooked (100g) Quinoa uncooked (100g) 6 Cous cous cooked (100g) Cous cous uncooked (100g) 7 Bulgur Wheat cooked (100g) Bulgur Wheat uncooked (100g) 6 Food Group: Pies/Pastries/Pizza Cornish Pasty (150g) Chicken kiev (1) Fish fingers (3) 1 1/2 12 pizza (560g, large thin crust) 17 12 pizza (700g, large deep pan) 2 9 pizza (260g, medium thin crust) 6 9 pizza (410g, medium deep pan) 13 7 pizza (120g, small thin crust) 3 7 pizza (230g, small deep pan) 7 Quiche (100g, ¼) 2 Pork pie (75g, snack sized) 2 Sausage roll (2, mini/party size) 1 Sausage roll (approx 4, medium) Spring roll (70g, medium) 2 Fray Bentos pie () Steak and kidney pie (individual) 4 Steak and kidney pudding (1) Food Group: Main Meal Accompaniments Baked beans (200g, 1 small tin) 1 - only count carbohydrate in sauce Garlic bread (9 baguette) 8 Onion rings x 4 (50g) Dumpling (1, small frozen) 2 Yorkshire Pudding x 2 (small) Yorkshire Pudding (110g, giant) 4 6
Food Group: Soups and sauces Soup, medium tin (200g) e.g. cream of chicken / cream of mushroom, 1 French onion e.g. Big Soup / cream of tomato / lentil / vegetable / potato & leek / mulligatawny Soup 1 Cup-a-Soup (with croutons) -2 Sweet and sour sauce (100g, approx ¼ jar) Food Group: Biscuits/Crackers/ Savoury Snacks Bourbon (1) 1 Butter puffs (2) 1 Cereal bar i.e. Harvest / Tracker / Jordan / -2 Frusli (1) Chocolate coated digestive / Hob Nob (1) 1 Chocolate fingers (3) 1 Custard cream (1) 1 Fig roll (1) 1 Flapjack (90g) Ginger nut (2) Iced gems (1 bag) 2 Kit Kat (2 fingers) Jaffa cake (1) 1 Malted milk (2) 1 Nutrigrain (cereal bar) Party rings (2) 1 Penguin Pink wafer biscuits (2) 1 Rich tea (2) 1 Shortbread finger (1) 1 Snowball 1 Wagon Wheel Wafer biscuit (either 2 medium or 4 small) 1 Cream cracker (2) 1 Crisps (25g, bag) Crisp bread e.g. Ryvita (2) Oatcakes (2) 1- Popcorn, savory (100g) 5 Ritz biscuits (8) TUC sandwich (2) TUC plain (3) 1 7
Food Group: Cakes Belgian bun (110g) 7 Cake slice (Mr Kipling type) 2 Chelsea bun (85g) 5 Custard slice (130g) Custard tart (100g) 3 Danish pastry (85g) Eccles cake (45g) Chocolate éclair (60g) 2 Christmas pudding (110g, individual) 6 Fruit cake (60g, individually wrapped) 3 Fruit pie (1, individual) 3 Iced fruit cake (60g, 1 thin slice) 4 Jam doughnut (65g) Jam tart (1, individual) 2 Madeira (40g, thin slice) 2 Malt loaf (33g, 1 thin slice) 2 Mini chocolate roll (35g) Muffin (110g, sweet) Scone (60g) 3 Scotch pancake (1) Teacake (55g, large) 3 Food Group: Puddings Angel delight ( packet made up with milk) 3 Cheese cake (1/6 th ) -3 Christmas pudding (100g, individual) Crepes (40g) Custard (200g, ready to serve) 3 Full sugar jelly (120g, small pot) 2-3 Lemon meringue pie (1/6 th ) 4 Light mousse 1 Meringue nest 1 Milk pudding (200g, small tin) 3 Muller rice (1) Potted dessert (trifle, mousse) 2-3 Sponge pudding (110g, individual) 6-7 Sponge pudding - tinned (150g / tin) 7 Treacle tart (1/6 th ) 8
Food Group: Ice Cream Arctic roll slice (1/5 th roll) 2 Feast (bite size) 1 Choc ice (50g) Cornetto (1) Feast (1, chocolate / mint) 2 Fruit lolly (1) Ice cream (50g, 1 scoop) 1 Mars ice cream (1, standard) Magnum i.e. classic / white / mint / almond (1) Solero (1) 2 Vienetta slice (¼) 1 Food Group: Fruit Apple (100g, 1 average size) 1 Apricots (36g or 4 semi dried) 2 Banana (100g, no skin) Fruit cocktail in juice (¼ tin) 1 Grapes (100g) Grapes (65g, small bunch) 1 Kiwi fruit (60g, no skin) Mango (100g, no stone) Melon (200g, weighed without skin) Nectarine or peach (100g, fresh or tinned in 1 juice) Orange, average, no skin (160g) Pear, fresh or tinned in juice (100g) 1 Pineapple (40g, 1 ring) Pineapple fresh or tinned in juice (100g) 1 Plums (110g, 2 without stone) 1 Sultanas / raisins (25g, 2 dessertspoons) 2 Strawberries (10 medium) 1 Strawberries (100g) Food Group: Home Baking Corn flour / custard powder (25g) 2 Dried fruit (25g) 2 Flour (100g) 7 Flour (25g) 2 Glace cherries (25g) 2 Oats (25g) Semolina (25g, dried) 2 Sugar (5g, 1 level teaspoon) 9
Food Group: Milk and Dairy 10 Milk, all types (1 glass 200ml / ⅓ pt) 1 Milk shake (ready made 500ml) 5 Yogurt, full fat natural/greek (150g) 1 Yogurt, full fat fruit (125g) Yogurt, low fat fruit (125g) 2 Yogurt, low fat natural/greek (150g) 1 Yogurt, diet or light (125g) 1 Crunch corner yogurt 3 Food Group: Preserves Chocolate spread (20g,1heaped teaspoon) 1 Honey / syrup (15g / 1 rounded teaspoon) 1 Jam / marmalade (15g / 1 rounded teaspoon) 1 Mango chutney (20g, 1 heaped teaspoon) 1 Food Group: Sweets Bounty (57g, twin pack) Chocolate bar (50g) 3 Crunchie (40g) 3 3 chocolates individually wrapped e.g. Quality 2 Street Fruit Pastilles (52g, 1 packet) Halls Soothers (1 packet) 4 Lockets (1 tube) 4 Haribo Starmix (32g, pocket pack) M&M s (crispy or peanut 45g) Maltesers (standard packet) Mars bar (51g) Marshmallow (1) Minstrels (standard packet) 3 Polo mints (1 tube) Skittles Fruits (55g, standard bag) 5 Starburst (45g) 4 Snickers (48g) Twix (50g, standard size) 3 Wispa (39g) 2 Food Group: Drinks Orange juice, unsweetened (100ml) 1 Instant chocolate drink (1 sachet / 4 heaped 2 teaspoons, made with water) Drinking chocolate (18g powder, made with milk) 2 Instant chocolate drink, low sugar / low fat (1 sachet/3 heaped tsp, made with water)
11 Malted milk e.g. Horlicks, Ovaltine original (25g powder, made with milk) Food Group: Hypo Treatment Coke (200mls) 2 Dextrose tablets (6) 2 Fruit juice (200mls) 2 Lemonade (300mls) Lucozade original (120mls) 2 Food Group: Takeaways Pizza (see page 6) Chinese Plain boiled rice (standard foil or plastic tray) 9 Egg fried rice (standard foil or plastic tray) 10 Chow mein (350g) Indian Rice (330g, plain boiled, 1 tray) 9 Rice (300g, pilau, 1 tray) 7 Poppadoms (1, large) 1 Samosa (60g, thick pastry) 2 Bhaji (1, large) 1 Chapatti (25g, small, very thin) Chapatti (75g, large) Large naan bread (150g) 7 Fish and Chips Fish in batter (medium, 180g) 2 Chips (240g, large portion) 7 Chips (130g, 1 cone) 4 Burger Bar Hamburger (1) 3 Whopper (1) Big Mac (1) Chicken nuggets (6) 2 Fries (small) 3 Fries (large) Milk shake (small) 3 Milk shake (medium) 7 Milk shake (large) 9 Commonly eaten Indo Asian Foods (per average portion) Paratha (125g) Meat pilau (300g) 3 7
Vegetable pilau (250g) 6 Chapatti (25g, small and thin) 1 Meat or veg samosa (175g, thick pastry x 3) Meat or veg samosa(115g, thin pastry x 3) Bhajia battered x 3 (145g) Khitcherie (250g) 4 Kheer (200g) 6 2 squares burfi (100g) 4 2 pieces jellabi (70g) 3 Ganthia (100g) Mango lassi (300ml) Rus-mango pulp (150g) Beware alcohol can cause serve hypoglycemia 1-2 glasses of wine/beer with a meal requires no action To prevent a hypo after drinking alcohol, reduce your next dose of background insulin and / or eat additional carbohydrate without taking quick acting insulin Remember to consider the effects of exercise e.g. dancing / sex / football Food Group: Guidelines for Alcohol Wines / spirits Trace Lager / stout / bitter (per pint) 1 Strong bitter / brown ale (per pint) Dry cider (per pint) Sweet cider (per pint) Alcopops (per 275ml bottle) Liquors / port (per measure) Developed and produced by Leicestershire Nutrition and Dietetic Services Updated December 2015 Crown Copyright Leicestershire Partnership NHS Trust and University Hospitals of Leicester NHS Trust Access our website on www.lnds.nhs.uk 12