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Top 10 Foods Highest in Carbohydrates (To Limit or Avoid)



Carbohydrates are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilization, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Below is a list of foods highest in carbohydrates, for more see the extended list of carb rich foods to avoid. For healthy high carbohydrate choices see the list of healthy high carb foods.

#1: Sugars, Syrups & Sweeteners (Granulated Sugar)
Carbohydrate 100g Per teaspoon (4g)Percent Carbohydrate
100g 4g100%
Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per teaspoon): Fructose (4g), Aspartame (3.6g), Powdered Sugar (3g), Brown Sugar (2.9g), and Maple Syrup (2.7g). Click to see complete nutrition facts.



#2: Candies (Jelly Gumdrops)
Carbohydrate 100g Per 10 candies (36g)Percent Carbohydrate
98.9g 35.6g99%
Other Candies High in Carbohydrate (Grams per 10 candies): Almond Nougat (129g), Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops (44g), Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans (26.2g), Sugarless Chewing Gum (19g), and Skittles (10g). Click to see complete nutrition facts.



#3: Dried Fruit (Dried Apples)
Carbohydrate 100g Per cup (60g)Percent Carbohydrate
93.5g 56.1g94%
Other Dried Fruit High in Carbohydrate (Grams per cup): Dried Cherries (128.8g), Dried Blueberries, sweetened (128g), Prunes (117.6g), Raisins (115.3g), Dates (110.3g), Cranberries (98.7g), Dried Apricots (98.6), Dried Peaches (96.5g), Figs (95.2g), and Dried Bananas (88.3g). Click to see complete nutrition facts.



#4: Cereals (Frosted Rice Crispies)
Carbohydrate 100g In a 3/4 cup (30g)Percent Carbohydrate
91.3g 27.4g91%
Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA Serving)): Crispy Rice (28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes (26.8g), Reduced-Sugar Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g), Marshmallow Froot Loops & Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow (25.1g), Golden Crisp & Fruity Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks (23.9g), Bran Flakes (23.8g), and Fruit & Nut Muesli (23.3g). Click to see complete nutrition facts.



#5: Snacks (Fat-Free Potato Chips)
Carbohydrate 100g Per ounce (28g)Percent Carbohydrate
83.8g 23.5g84%
Other Snacks High in Carbohydrate (Grams per 2 cakes/crackers): Rye Wafers (17.6g), Rye Crispbreads (16.4g), Corn Cakes (15g), Brown Rice Cakes (14.7g), Multigrain Rice Cakes & Buckwheat Rice Cakes (14.4g), Fat-Free Saltines (8.2g), (Grams per ounce): Pretzels (22.8g), Unsalted & Low-Fat Tortilla Chips (22.4g), Popcorn (21.8g). Click to see complete nutrition facts.



#6: Cookies & Cakes (Fat-Free Oatmeal Cookies)
Carbohydrate 100g Per ounce (28g)Percent Carbohydrate
78.6g 22g79%
Other Cookies & Cakes High in Carbohydrate (Grams per ounce): Fortune Cookies (23.5g), Fudge Cake Cookies (21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g), Gingersnaps (21.5g), Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter Cookies (20.8g), Vanilla Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g). (Grams per piece or slice): Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g), Low-Fat Cake Snacks (19.6g), and Fat-Free Devilís Food Cake (11.9g). Click to see complete nutrition facts.



#7: Flour (Rice Flour)
Carbohydrate 100g Per cup (158g)Percent Carbohydrate
80.1g 126.6g80%
Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), Barley Malt Flour (126.8g), Brown Rice Flour (120.8g), Barley Flour (110.3g), Wheat Flour (95.4g), Yellow Corn Flour (89.9g), Dark Rye (87.8g), Millet Flour (86.9g), Whole-Grain Wheat Flour (86.4g), Buckwheat Flour (84.7g), Light Rye (78.2g), Medium Rye (76.9g), Oat Flour (68.3g), and Chickpea Flour (53.2g). Click to see complete nutrition facts.



#8: Jams & Preserves
Carbohydrate 100g Per tablespoon (20g)Percent Carbohydrate
68.9g 13.8g69%
Other Jams & Preserves High in Carbohydrate (Grams per tablespoon): Marmalade (13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g). Click to see complete nutrition facts.



#9: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)
Carbohydrate 100g Per bagel (99g)Percent Carbohydrate
59.3g 58.7g59%
Other Breads, Toast, Bagels & Pizzas High in Carbohydrate (Grams per slice/piece): Deep Dish Cheese Pizza (39.5g), Pan-Dulce (35.5g), Whole-Wheat Pita (35.2g), Pita Bread (33.4g), Thin-Crust Cheese Pizza (27g), Whole-Wheat English Muffin, toasted (26.9g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), White Bread, toasted (14.7g), Wheat Bread (14.3g), Wheat Germ Bread (13.5g), Whole-Wheat Bread, toasted (12.8g), . Click to see complete nutrition facts.



#10: Potatoes (Hash Browns)
Carbohydrate 100g Per cup (156g)Percent Carbohydrate
35.1g 54.8g35%
Other Potato Products High in Carbohydrate (Grams per serving): Whole Potato, microwaved (49g), Baked Potato (36.6g), Candied Sweet Potato (33.7g), French Fries, frozen (21.2g), Potato Pancake (10.3g). Click to see complete nutrition facts.





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More Carbohydrate Rich Foods to Avoid
     (Click to expand)

Instant & Powdered Drinks (Sweetened Lemon Tea)98.6g per 100 gram serving 22.7g per serving (23 grams) (92 calories) 99% Carbs Click to see complete nutrition facts for Instant & Powdered Drinks
Caramel/Sugar Coated Popcorn 90.1g per 100 gram serving 25.2g per ounce (28 grams) (107 calories) 90% Carbs Click to see complete nutrition facts for Caramel Popcorn
Ice Cream Cones (Sugar Rolled)84.1g per 100 gram serving 8.4g per cone (10 grams) (40 calories) 84% Carbs Click to see complete nutrition facts for Ice Cream Cones
Instant Soup (Potato)76.1g per 100 gram serving 29.7g per serving (39 grams) (134 calories) 76% Carbs Click to see complete nutrition facts for Instant Soups
Gravy (Onion, Dry Mix)67.6g per 100 gram serving 16.2g per cup (24 grams) (77 calories) 68% Carbs Click to see complete nutrition facts for Gravy
Taco Shells 64g per 100 gram serving 8.3g per shell (13 grams) (62 calories) 64% Carbs Click to see complete nutrition facts for Taco Shells
Frostings (White Fluffy)62.6g per 100 gram serving 16.3g per 1/2 package (26 grams) (63 calories) 63% Carbs Click to see complete nutrition facts for Frostings
Chocolate Candy Bars (Mars Cocoavia)63g per 100 gram serving 13.9g per bar (22 grams) (119 calories) 63% Carbs Click to see complete nutrition facts for Chocolate Bars
Chocolate Hazelnut Spread62.2g per 100 gram serving 23g per 2 tablespoons (37 grams) (200 calories) 62% Carbs Click to see complete nutrition facts for Chocolate Hazelnut Spread
Pie & Pie Crusts (Pecan Pie)59.6g per 100 gram serving 79.3g per slice (133 grams) (541 calories) 60% Carbs Click to see complete nutrition facts for Pie & Pie Crusts
Pancakes (Reduced Fat)57.3g per 100 gram serving 60.2g per 3 pancakes (105 grams) (282 calories) 57% Carbs Click to see complete nutrition facts for Pancakes
Muffins (Blueberry)54g per 100 gram serving 61g per muffin (113 grams) (426 calories) 54% Carbs Click to see complete nutrition facts for Muffins
Sauces (Barbeque)46.1g per 100 gram serving 8.3g per tablespoon (18 grams) (35 calories) 46% Carbs Click to see complete nutrition facts for Sauces

Healthy High Carbohydrate Foods
     (Click to expand)

Vegetables (Sweet Potato, Taro, Carrots, Corn, Green Leafy Vegetables)20.7g per 100 gram serving 23.6g per medium sweet potato (114 grams) (103 calories) 21% Carbs Click to see complete nutrition facts for Sweet Potatoes
Legumes (Garbanzo Beans or Chickpeas, cooked)27.4g per 100 gram serving 45g per cup (164 grams) (269 calories) 27% Carbs Click to see complete nutrition facts for Chickpeas
Whole Grains (Brown Rice, Barley, Quinoa, Teff, Buckwheat, Oats & Rye, cooked)23.5g per 100 gram serving 45.8g per cup (195 grams) (218 calories) 24% Carbs Click to see complete nutrition facts for Brown Rice
Fruits (Bananas, Plantains, Oranges, Apples)22.8g per 100 gram serving (387 calories)27g in a medium banana (118 grams) (105 calories) 23% CarbsClick to see complete nutrition facts for Bananas
Nuts & Seeds (Chestnuts, Pumpkin & Squash Seeds, Pistachios)78.4g per 100 gram serving 22g per ounce (28 grams) (103 calories) 78% Carbs Click to see complete nutrition facts for Chestnuts
Low Fat Milk & Yogurt (Yogurt, Plain, Nonfat)7.7g per 100 gram serving 18.8g per cup (245 grams) (137 calories) 8% Carbs Click to see complete nutrition facts for Low Fat Milk & Yogurt

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▼ References
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  1. USDA National Nutrient Database for Standard Reference, Release 26.