Carbohydrates are organic compounds that comprise simple and complex sugars, dietary fiber, and starch. Carbohydrates are essential for normal body function, especially brain. Brain is the only carbohydrate-dependent organ. The Institute of Medicine’s Dietary Reference Intakes (DRI) Report recommends that the majority of the daily calories requirement come from carbohydrates—about 45 to 65 percent of daily calorie intake. According to the same guideline children and adults need a minimum of 130 grams of carbohydrates per day for proper brain function.

Carbohydrates content in diet and food sources varies greatly, ranging from 0 - 100 grams of carbohydrate per 100 gram food portion. The USDA Nutrient Data Laboratory analysed about 1000 food items commonly consumed in the USA for their cabohydrate content.  The food items and their corresponding carbohydrate content are presented in the following pages.


Carbohydrates: background, function, health benefits
List of foods items and their carbohydrate content per 100 gram food
75 - 100  grams carbohydrate 55 - 75 grams carbohydrate
43 - 55 grams carbohydrate 25 - 43 grams carbohydrate
18 - 25 grams carbohydrate 12 - 18 grams carbohdrate
9 - 12 grams cabohydrate 5 - 9 grams carbohydrate
3 - 6 grams carbohydrate 0 - 3 grams carbohydrate
Carbohydrate free foods