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.

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

Breads

Food	Serving Size	Carbohydrates (grams)
Baguette	1 medium slice	32
White Bread	1 slice	13
Whole Wheat Bread	1 slice	12
Rye Bread	1 slice	12
Multigrain Bread	1 slice	13
Pita Bread	1 medium	33
Sourdough Bread	1 slice	17
Ciabatta Bread	1 piece	21
Whole Grain Bagel	1 medium	55
English Muffin	1 muffin	25
Tortilla (whole wheat)	1 tortilla	18
Croissant	1 medium	22
Naan Bread	1 piece	60
French Toast	1 slice	12
Cinnamon Raisin Bread	1 slice	20

Grains and cereals

Food	Serving Size	Carbohydrates (grams)
Rice (white)	1 cup cooked	45
Rice (brown)	1 cup cooked	45
Quinoa	1 cup cooked	39
Oats	1 cup cooked	54
Barley	1 cup cooked	44
Couscous	1 cup cooked	36
Cornmeal	1 cup cooked	41
Bulgur	1 cup cooked	34
Buckwheat	1 cup cooked	34
Spaghetti (whole wheat)	1 cup cooked	37
Farro	1 cup cooked	44
Millet	1 cup cooked	41
Amaranth	1 cup cooked	46
Quinoa Flakes	1 cup cooked	30
Wild Rice	1 cup cooked	35

Fruits

Food	Serving Size	Carbohydrates (grams)
Dates	1 date	18
Raisins	1 small box	33
Bananas	1 medium	27
Apples	1 medium	25
Oranges	1 medium	15
Strawberries	1 cup	11
Blueberries	1 cup	21
Grapes	1 cup	27
Pineapple	1 cup	22
Watermelon	1 cup	11
Mangoes	1 cup	28
Kiwi	1 medium	11
Peaches	1 medium	13
Pears	1 medium	27
Cherries	1 cup	18

Vegetables

Food	Serving Size	Carbohydrates (grams)
Sweet Potato	1 medium	24
Carrots	1 cup	12
Corn	1 cup	41
Peas	1 cup	21
Broccoli	1 cup	6
Spinach	1 cup	1
Brussels Sprouts	1 cup	11
Bell Peppers	1 medium	6
Tomatoes	1 medium	5
Cucumbers	1 medium	8
Zucchini	1 medium	7
Cauliflower	1 cup	5
Green Beans	1 cup	10
Asparagus	1 cup	5
Eggplant	1 cup	9

Beans, legumes and nuts

Food	Serving Size	Carbohydrates (grams)
Chickpeas	1 cup	45
Black Beans	1 cup	41
Lentils	1 cup	40
Kidney Beans	1 cup	40
Pinto Beans	1 cup	45
Almonds	1 ounce	6
Walnuts	1 ounce	4
Cashews	1 ounce	9
Pecans	1 ounce	4
Peanut Butter	2 tablespoons	7
Almond Butter	2 tablespoons	6
Sunflower Seeds	1 ounce	5
Pumpkin Seeds	1 ounce	5
Chia Seeds	1 ounce	12

Dairy food

Food	Serving Size	Carbohydrates (grams)
Milk (2% fat)	1 cup	12
Skim Milk	1 cup	12
Greek Yogurt (plain)	1 cup	9
Regular Yogurt	1 cup	47
Cottage Cheese	1 cup	6
Cheese (cheddar)	1 ounce	0.4
Cheese (mozzarella)	1 ounce	0.6
Ice Cream	1/2 cup	30
Frozen Yogurt	1/2 cup	21
Low-Fat Chocolate Milk	1 cup	26
Sour Cream	2 tablespoons	1
Cream Cheese	2 tablespoons	1

Condiments and sauces

Food	Serving Size	Carbohydrates (grams)
Honey	1 tablespoon	17
Maple Syrup	2 tablespoons	28
Ketchup	1 tablespoon	4
BBQ Sauce	1 tablespoon	7
Mustard	1 tablespoon	0.5
Mayonnaise	1 tablespoon	0.1
Soy Sauce	1 tablespoon	1
Salsa	2 tablespoons	3
Ranch Dressing	2 tablespoons	2
Italian Dressing	2 tablespoons	4
Caesar Dressing	2 tablespoons	1
Teriyaki Sauce	2 tablespoons	16
Sriracha Sauce	1 tablespoon	1
Tartar Sauce	1 tablespoon	2
Peanut Sauce	2 tablespoons	8

Athlete snack foods

Food	Serving Size	Carbohydrates (grams)
Gummies	1 small bag	36
Granola Bars	1 bar	20
Graham Crackers	2 crackers	23
Goldfish Crackers	1 cup	37
Pretzels	1 ounce	22
Whole Grain Toast	1 slice	12
Fig Bars	1 bar	31
Energy Bar	1 bar	Varies
Sports Drink	1 bottle	35

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.