Carbohydrate Food List Chart: Your Ultimate Guide


Understanding the role of carbohydrates in your diet is crucial for optimal performance. Because of this, we created the ultimate carbohydrate food list chart. 

Our carbohydrate food chart includes a comprehensive list of options that will help you make informed choices and tailor your nutrition plan to meet your athletic needs. 

This comprehensive guide, carbohydrate food list chart, will assist you in achieving your fitness goals and maximizing your athletic potential.

Read on to learn more.

Carbohydrate Food List Chart

Why athletes need carbs

Carbohydrates are the body’s primary source of energy, making them an essential component of an athlete’s diet. (1)

By providing the necessary fuel, carbohydrates sustain intense workouts, promote recovery and enhance overall performance. (2)

Incorporating a diverse range of carbohydrate-rich foods into your meals ensures a steady and reliable source of energy throughout your training sessions and competitions.

To help you make informed choices, our comprehensive carbohydrates foods chart is tailored specifically for athletes like you.

Since a carbohydrate and fiber rich diet is not only beneficial for game day but overall health, this carb food chart covers foods to eat every day.

Types of carbohydrates

1. Whole grains, breads, cereals

Whole grains are an excellent source of complex carbohydrates, fiber and essential nutrients. Opt for choices such as brown rice, quinoa, whole wheat bread, oats, and whole grain pasta. They offer sustained energy release and support digestive health.

2. Fruits

Fruits are not only delicious but also packed with natural sugars and fiber. Enjoy a variety of fruits like bananas, apples, oranges, berries, and melons, which provide quick energy and a range of essential vitamins, antioxidants and minerals.

3. Vegetables

Don’t forget to load up on colorful vegetables to obtain a rich array of vitamins, minerals, and antioxidants. Include carb rich choices such as sweet potatoes, potatoes, peas, corn, beets and winter squash.

These veggies offer a balance of carbohydrates and other essential nutrients for optimal performance.

4. Legumes, beans, nuts

Legumes, such as peanuts, lentils, chickpeas, black beans and kidney beans, are a great source of carbohydrates and plant-based protein. These nutrient-dense options promote muscle recovery and provide a steady release of energy during your workouts.

5. Dairy

Include options like low-fat milk, yogurt and cottage cheese in your athlete diet. These dairy products contain carbohydrates and protein, which are essential for muscle repair and growth.

Chocolate milk is one of our athlete favorites for recovery drinks. Choose low-fat options to minimize saturated fat intake.

6. Athlete snacks and sports drinks

While whole foods are the preferred source of carbohydrates, athlete snacks and sports drinks can be convenient during intense training or competitions. 

The carbohydrates food list chart


FoodServing SizeCarbohydrates (grams)
Baguette1 medium slice32
White Bread1 slice13
Whole Wheat Bread1 slice12
Rye Bread1 slice12
Multigrain Bread1 slice13
Pita Bread1 medium33
Sourdough Bread1 slice17
Ciabatta Bread1 piece21
Whole Grain Bagel1 medium55
English Muffin1 muffin25
Tortilla (whole wheat)1 tortilla18
Croissant1 medium22
Naan Bread1 piece60
French Toast1 slice12
Cinnamon Raisin Bread1 slice20

Grains and cereals

FoodServing SizeCarbohydrates (grams)
Rice (white)1 cup cooked45
Rice (brown)1 cup cooked45
Quinoa1 cup cooked39
Oats1 cup cooked54
Barley1 cup cooked44
Couscous1 cup cooked36
Cornmeal1 cup cooked41
Bulgur1 cup cooked34
Buckwheat1 cup cooked34
Spaghetti (whole wheat)1 cup cooked37
Farro1 cup cooked44
Millet1 cup cooked41
Amaranth1 cup cooked46
Quinoa Flakes1 cup cooked30
Wild Rice1 cup cooked35


FoodServing SizeCarbohydrates (grams)
Dates1 date18
Raisins1 small box33
Bananas1 medium27
Apples1 medium25
Oranges1 medium15
Strawberries1 cup11
Blueberries1 cup21
Grapes1 cup27
Pineapple1 cup22
Watermelon1 cup11
Mangoes1 cup28
Kiwi1 medium11
Peaches1 medium13
Pears1 medium27
Cherries1 cup18


FoodServing SizeCarbohydrates (grams)
Sweet Potato1 medium24
Carrots1 cup12
Corn1 cup41
Peas1 cup21
Broccoli1 cup6
Spinach1 cup1
Brussels Sprouts1 cup11
Bell Peppers1 medium6
Tomatoes1 medium5
Cucumbers1 medium8
Zucchini1 medium7
Cauliflower1 cup5
Green Beans1 cup10
Asparagus1 cup5
Eggplant1 cup9

Beans, legumes and nuts

FoodServing SizeCarbohydrates (grams)
Chickpeas1 cup45
Black Beans1 cup41
Lentils1 cup40
Kidney Beans1 cup40
Pinto Beans1 cup45
Almonds1 ounce6
Walnuts1 ounce4
Cashews1 ounce9
Pecans1 ounce4
Peanut Butter2 tablespoons7
Almond Butter2 tablespoons6
Sunflower Seeds1 ounce5
Pumpkin Seeds1 ounce5
Chia Seeds1 ounce12

Dairy food

FoodServing SizeCarbohydrates (grams)
Milk (2% fat)1 cup12
Skim Milk1 cup12
Greek Yogurt (plain)1 cup9
Regular Yogurt1 cup47
Cottage Cheese1 cup6
Cheese (cheddar)1 ounce0.4
Cheese (mozzarella)1 ounce0.6
Ice Cream1/2 cup30
Frozen Yogurt1/2 cup21
Low-Fat Chocolate Milk1 cup26
Sour Cream2 tablespoons1
Cream Cheese2 tablespoons1

Condiments and sauces

FoodServing SizeCarbohydrates (grams)
Honey1 tablespoon17
Maple Syrup2 tablespoons28
Ketchup1 tablespoon4
BBQ Sauce1 tablespoon7
Mustard1 tablespoon0.5
Mayonnaise1 tablespoon0.1
Soy Sauce1 tablespoon1
Salsa2 tablespoons3
Ranch Dressing2 tablespoons2
Italian Dressing2 tablespoons4
Caesar Dressing2 tablespoons1
Teriyaki Sauce2 tablespoons16
Sriracha Sauce1 tablespoon1
Tartar Sauce1 tablespoon2
Peanut Sauce2 tablespoons8

Athlete snack foods

FoodServing SizeCarbohydrates (grams)
Gummies1 small bag36
Granola Bars1 bar20
Graham Crackers2 crackers23
Goldfish Crackers1 cup37
Pretzels1 ounce22
Whole Grain Toast1 slice12
Fig Bars1 bar31
Energy Bar1 barVaries
Sports Drink1 bottle35

Please remember that the values provided are approximate and can vary based on specific brands and preparation methods.

Final thoughts

With this comprehensive list of carbohydrate foods, you have a wide range of options to include in your diet as an athlete.

By incorporating whole grains, fruits, vegetables, legumes, dairy products, and occasionally energy bars or sports drinks, you can ensure a balanced intake of carbohydrates to fuel your workouts and aid in recovery.

Remember, the quantity and timing of carbohydrate intake depend on your specific training needs and goals. Consulting with a registered dietitian can help you create a personalized food chart that suits your requirements.

Experiment with different combinations and consult with a professional to create a personalized food chart that helps you achieve your athletic goals.

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