Carbohydrates: calories and macros
105 foods, highest protein per calorie first. Tap one for portion sizes and comparisons.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Lentils (cooked) | 100 g | 116 | 9 g | 20 g | 0.4 g |
| Kidney Beans (cooked) | 100 g | 127 | 8.7 g | 23 g | 0.5 g |
| Black Beans (cooked) | 100 g | 132 | 8.9 g | 24 g | 0.5 g |
| Butter Beans (cooked) | 100 g | 115 | 7.5 g | 21 g | 0.4 g |
| Oat Bran (cooked) | 100 g | 60 | 3.5 g | 12 g | 1 g |
| Baked Beans (in tomato sauce) | 100 g | 94 | 5.2 g | 17 g | 0.5 g |
| Chickpeas (cooked) | 100 g | 164 | 8.9 g | 27 g | 2.6 g |
| Whole Wheat Bread | 1 slice | 80 | 4 g | 14 g | 1 g |
| Seed Loaf / Multigrain Bread | 1 slice | 90 | 4 g | 15 g | 1.8 g |
| Oatmeal (dry) | 100 g | 389 | 17 g | 66 g | 7 g |
| Pronutro (SA fortified cereal) | 50 g | 190 | 8 g | 32 g | 3 g |
| Wild Rice (cooked) | 100 g | 101 | 4 g | 21 g | 0.3 g |
| Sourdough Bread | 1 slice | 93 | 3.6 g | 18 g | 0.6 g |
| Pasta (cooked) | 100 g | 131 | 5 g | 25 g | 1.1 g |
| Spaghetti (cooked) | 100 g | 131 | 5 g | 25 g | 1.1 g |
| Crumpets | 1 crumpet | 80 | 3 g | 16 g | 0.4 g |
| Bulgur Wheat (cooked) | 100 g | 83 | 3.1 g | 19 g | 0.2 g |
| English Muffin | 1 muffin | 134 | 5 g | 26 g | 1 g |
| Buckwheat (cooked) | 100 g | 92 | 3.4 g | 20 g | 0.6 g |
| All-Bran Flakes | 40 g | 130 | 4.8 g | 25 g | 1 g |
| Bagel | 1 medium | 245 | 9 g | 48 g | 1.5 g |
| Lasagna Sheets (cooked) | 100 g | 158 | 5.8 g | 31 g | 1.3 g |
| Quinoa (cooked) | 100 g | 120 | 4.4 g | 21 g | 1.9 g |
| French Toast (2 slices) | 2 slices | 275 | 10 g | 32 g | 11 g |
| Steel Cut Oats (cooked) | 100 g | 71 | 2.5 g | 12 g | 1.5 g |
| Ciabatta Bread | 1 slice | 130 | 4.5 g | 24 g | 1.5 g |
| Hamburger Bun | 1 bun | 145 | 5 g | 26 g | 2 g |
| Naan Bread | 1 piece | 262 | 9 g | 45 g | 5 g |
| Morvite (SA porridge) | 50 g | 175 | 6 g | 33 g | 2 g |
| Couscous (cooked) | 100 g | 112 | 3.8 g | 23 g | 0.2 g |
| Pizza Base (plain) | 100 g | 266 | 9 g | 50 g | 3 g |
| Pita Bread | 1 medium | 165 | 5.5 g | 33 g | 0.7 g |
| Weet-Bix | 2 biscuits | 135 | 4.5 g | 25 g | 0.8 g |
| Baguette | 1 slice | 90 | 3 g | 18 g | 0.5 g |
| Hot Dog Roll | 1 roll | 120 | 4 g | 22 g | 1.8 g |
| Popcorn (plain, air-popped) | 30 g | 110 | 3.6 g | 22 g | 1.3 g |
| Egg Noodles (cooked) | 100 g | 138 | 4.5 g | 25 g | 2.1 g |
| Vermicelli (cooked) | 100 g | 138 | 4.5 g | 28 g | 0.6 g |
| Rye Bread | 1 slice | 83 | 2.7 g | 15 g | 1.1 g |
| Shredded Wheat | 2 biscuits | 155 | 5 g | 33 g | 1 g |
| Melba Toast | 4 pieces | 78 | 2.4 g | 15 g | 0.6 g |
| Millet (cooked) | 100 g | 119 | 3.5 g | 24 g | 1 g |
| Roti / Chapati | 1 piece | 120 | 3.5 g | 18 g | 3.7 g |
| Basmati Rice (cooked) | 100 g | 121 | 3.5 g | 25 g | 0.4 g |
| Tortilla Wrap | 1 medium | 140 | 4 g | 24 g | 3.5 g |
| Pancakes (plain, 2 medium) | 2 pancakes | 175 | 5 g | 28 g | 5 g |
| Sorghum / Mabele Porridge | 100 g | 100 | 2.8 g | 22 g | 0.8 g |
| Muesli | 50 g | 180 | 5 g | 33 g | 3 g |
| Brioche Bun | 1 bun | 180 | 5 g | 28 g | 5.5 g |
| Cheerios | 30 g | 110 | 3 g | 22 g | 2 g |
| Matzos | 1 sheet | 111 | 3 g | 24 g | 0.4 g |
| Jacket Potato (baked, with skin) | 1 medium | 161 | 4.3 g | 37 g | 0.2 g |
| White Bread | 1 slice | 75 | 2 g | 14 g | 1 g |
| Provitas / Crispbread | 4 crackers | 90 | 2.4 g | 16 g | 1.8 g |
| Pretzels | 30 g | 114 | 3 g | 23 g | 1 g |
| Corn Tortilla | 1 medium | 96 | 2.5 g | 20 g | 1.3 g |
| White Potato | 100 g | 77 | 2 g | 17 g | 0.1 g |
| Samp (cooked) | 100 g | 112 | 2.9 g | 24 g | 0.6 g |
| Hot Cross Bun | 1 bun | 195 | 5 g | 38 g | 3.5 g |
| Waffles (plain) | 1 waffle | 218 | 5.5 g | 25 g | 10 g |
| Granola | 50 g | 210 | 5 g | 30 g | 8 g |
| Polenta (cooked) | 100 g | 85 | 2 g | 18 g | 0.5 g |
| Gnocchi (cooked) | 100 g | 150 | 3.5 g | 31 g | 1 g |
| Instant Oats Sachet (flavoured) | 1 sachet | 130 | 3 g | 26 g | 2 g |
| Samoosas (SA, fried) | 3 pieces | 220 | 5 g | 24 g | 12 g |
| Pap (stiff maize porridge) | 100 g | 90 | 2 g | 20 g | 0.3 g |
| Scone (plain) | 1 scone | 180 | 4 g | 27 g | 6 g |
| Maize Meal / Mielie Pap (cooked) | 100 g | 87 | 1.9 g | 19 g | 0.3 g |
| Croissant | 1 medium | 231 | 5 g | 26 g | 12 g |
| Brown Rice (cooked) | 100 g | 123 | 2.6 g | 26 g | 0.9 g |
| Jasmine Rice (cooked) | 100 g | 129 | 2.7 g | 28 g | 0.3 g |
| Instant Noodles (2-minute) | 1 packet | 385 | 8 g | 55 g | 15 g |
| White Rice (cooked) | 100 g | 130 | 2.7 g | 28 g | 0.3 g |
| Ouma Rusks (buttermilk) | 1 rusk | 130 | 2.7 g | 20 g | 4.5 g |
| Boetie / Seed Rusks | 1 rusk | 145 | 3 g | 21 g | 5.5 g |
| Rice Cakes | 1 cake | 35 | 0.7 g | 7 g | 0.3 g |
| Cream Crackers | 4 crackers | 70 | 1.4 g | 11 g | 2.2 g |
| Paratha | 1 piece | 260 | 5 g | 34 g | 12 g |
| Pearl Barley (cooked) | 100 g | 123 | 2.3 g | 28 g | 0.4 g |
| Corn Flakes | 40 g | 150 | 2.8 g | 34 g | 0.4 g |
| Sweet Potato | 100 g | 86 | 1.6 g | 20 g | 0.1 g |
| Vetkoek (SA fried bread) | 1 piece | 220 | 4 g | 28 g | 10 g |
| Mashed Potato (with milk & butter) | 100 g | 113 | 2 g | 17 g | 4 g |
| Sweet Potato Mash | 100 g | 105 | 1.8 g | 24 g | 0.5 g |
| Roast Potatoes | 100 g | 149 | 2.5 g | 26 g | 4.5 g |
| Taco Shell (hard) | 2 shells | 120 | 2 g | 16 g | 6 g |
| Potato Wedges (oven-baked) | 100 g | 175 | 2.8 g | 27 g | 6.5 g |
| Rice Krispies | 30 g | 113 | 1.8 g | 26 g | 0.2 g |
| Flapjacks / Oat Bars | 1 bar | 160 | 2.5 g | 24 g | 6 g |
| Frozen Chips / Fries (oven-baked) | 100 g | 195 | 3 g | 30 g | 7 g |
| Blueberry Muffin | 1 muffin | 265 | 4 g | 45 g | 8 g |
| Digestive Biscuits | 2 biscuits | 138 | 2 g | 19 g | 6 g |
| Mageu (fermented maize drink) | 250 ml | 105 | 1.5 g | 24 g | 0.3 g |
| Onion Rings (fried) | 100 g | 280 | 4 g | 32 g | 15 g |
| Banana Bread | 1 slice | 196 | 2.8 g | 33 g | 6.5 g |
| Potato Salad (mayo) | 100 g | 145 | 2 g | 15 g | 9 g |
| Coco Pops | 30 g | 114 | 1.5 g | 26 g | 0.6 g |
| Yam (boiled) | 100 g | 118 | 1.5 g | 28 g | 0.2 g |
| Sweet Potato Fries (oven-baked) | 100 g | 168 | 2 g | 26 g | 6 g |
| Fast Food French Fries | 100 g | 312 | 3.4 g | 41 g | 15 g |
| Plantain (boiled) | 100 g | 122 | 1.3 g | 32 g | 0.2 g |
| Hash Browns | 100 g | 210 | 2 g | 25 g | 12 g |
| Cassava (boiled) | 100 g | 160 | 1.4 g | 38 g | 0.3 g |
| Rice Crispy Treat | 1 bar | 120 | 1 g | 22 g | 3 g |
| Rice Noodles (cooked) | 100 g | 109 | 0.9 g | 25 g | 0.2 g |