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Healthy Carbs and Complex Carbohydrates List
Simple and complex carbohydrates can be misunderstood. Since whole fruit is a simple carb, it's best to categorize carbs as either bad or good carbs. Here's your complete good healthy carbohydrates list.
(Carb grams for most packaged foods can be found on the label.)
Simple and complex carbohydrates can be misunderstood. Since whole fruit is a simple carb, it's best to categorize carbs as either bad or good carbs. Here's your complete good healthy carbohydrates list.
(Carb grams for most packaged foods can be found on the label.)
| BEANS & PEAS | AMOUNT | CARBS (grams) |
| Black beans | 1/4 cup dry | 23 |
| Black beans | 1/2 cup cooked | 18 |
| Garbanzo beans | 1/4 cup dry | 28 |
| Garbanzo (Chickpeas) | 1/2 cup cooked | 18 |
| Kidney beans | 1/4 cup dry | 29 |
| Kidney beans | 1/2 cup cooked | 20 |
| Lentils | 1/4 cup dry | 28 |
| Lentils | 1/2 cup cooked | 20 |
| Lima Beans | 1/4 cup dry | 22 |
| Lima Beans | 1/2 cup cooked | 20 |
| Navy Beans | 1/4 cup dry | 32 |
| Navy Beans | 1/2 cup cooked | 29 |
| Pinto Beans | 1/4 cup dry | 29 |
| Pinto Beans | 1/2 cup cooked | 22 |
| Soybeans | 1/4 cup dry | 13 |
| Soybeans | 1/2 cup cooked | 9 |
| Split Peas | 1/4 cup dry | 26 |
| Split Peas | 1/2 cup cooked | 21 |
| DAIRY | AMOUNT | CARBS (grams) |
| Blue cheese | 1 oz | 0.7 |
| Cheddar cheese | 1 oz | 0.4 |
| Cottage cheese, 2% fat | 1/2 cup | 4 |
| Egg | 1 extra large | 1 |
| Feta cheese | 1 oz | 1 |
| Milk, 1% fat | 1 cup | 8 |
| Milk, fat-free | 1 cup | 13 |
| Mozzarella cheese | 1 oz | 0.8 |
| Parmesan cheese | 1 Tbsp. | 0.2 |
| Provolone cheese | 1 oz | 0.6 |
| Ricotta cheese | 1/2 cup | 6 |
| Swiss cheese | 1 oz | 1 |
| Yogurt, low-fat | 1 cup | 17 |
| Yogurt, fat-free | 1 cup | 18 |
| FRUITS (raw) | AMOUNT | CARBS (grams) |
| Apple | 5 oz | 21 |
| Apricot | 3 (4 oz ea.) | 12 |
| Avocado | 1/2 (3 oz) | 7 |
| Blackberries | 1 cup | 18 |
| Blueberries | 1 cup | 21 |
| Cantaloupe | 1 cup | 13 |
| Cranberries | 1/2 cup | 6 |
| Grapefruit | 1/2 (4 oz) | 10 |
| Grapes | 1 cup | 16 |
| Guava | 1 (3 oz) | 11 |
| Kiwi | 1 (2-1/2 oz) | 11 |
| Mango | 1/2 (3-1/2 oz) | 18 |
| Nectarine | 1 (5 oz) | 16 |
| Orange | 1 (4-1/2 oz) | 15 |
| Papaya | 1/2 (5-1/2 oz) | 15 |
| Peach | 1 (3-1/2 oz) | 10 |
| Pear | 1 (6 oz) | 25 |
| Pineapple | 1 cup | 19 |
| Raspberries | 1 cup | 14 |
| Strawberries | 1 cup | 11 |
| Tangerine | 1 (3 oz) | 9 |
| Watermelon | 1 cup | 12 |
| NUTS & SEEDS | AMOUNT | CARBS (grams) |
| Almonds | 1 oz | 6 |
| Brazil nuts | 1 oz | 4 |
| Cashews | 1 oz | 9 |
| Coconut, raw | 1 oz | 4 |
| Macadamia nuts | 1 oz | 4 |
| Peanuts | 1 oz | 6 |
| Pecans | 1 oz | 5 |
| Pistachios | 1 oz | 7 |
| Pumpkin seeds | 1 oz | 5 |
| Sesame seeds | 1 Tbsp. | 1 |
| Sunflower | 1 oz | 5 |
| Walnuts | 1 oz | 3 |
| VEGETABLES | AMOUNT | CARBS (grams) |
| Alfalfa sprouts, raw | 1/2 cup | 1 |
| Asparagus | 1/2 cup cooked | 4 |
| Butterhead lettuce | 1 cup raw | 2 |
| Broccoli | 1/2 cup cooked | 4 |
| Brussels Sprouts | 1/2 cup cooked | 7 |
| Cabbage | 1/2 cup cooked | 4 |
| Carrot | 1 (2-1/2 oz) | 7 |
| Cauliflower | 3 florets | 3 |
| Celery | 1/2 cup diced | 2 |
| Chinese Cabbage | 1/2 cup cooked | 2 |
| Chili Peppers | 1 Tbsp. | 1 |
| Corn (sweet) | 1 ear | 19 |
| Cucumber | 5 oz raw | 4 |
| Edamame, fresh soybeans | 1/2 cup raw | 14 |
| Edamame | 1/4 cup cooked | 10 |
| Eggplant | 1/2 cup cooked | 3 |
| Garlic | 1 clove | 1 |
| Ginger Root | 1 Tbsp. raw | 1 |
| Green Bell Peppers | 1/2 cup raw | 3 |
| Iceberg Lettuce | 1-1/2 cups raw | 3 |
| Mushrooms | 1/2 cup cooked | 4 |
| Okra | 1/2 cup cooked | 6 |
| Onions | 1/2 cup cooked | 7 |
| Radishes | 1/2 cup raw | 2 |
| Red Bell Peppers | 1/2 cup raw | 3 |
| Red Cabbage | 1/2 cup cooked | 4 |
| Romaine lettuce | 1-1/2 cups raw | 2 |
| Scallions | 1/2 cup raw | 4 |
| Spinach | 1/2 cup cooked | 3 |
| Swiss Chard | 1/2 cup cooked | 4 |
| Zucchini | 1/2 cup cooked | 4 |
| WHOLE GRAINS | AMOUNT | CARBS (grams) |
| Bread, whole wheat | 1 slice | 14 |
| Bread, multi grain | 1 slice | 17 |
| Oatmeal, cooked | 1 cup | 25 |
| Pancake, buckwheat mix | 1/3 cup (3 cakes) | 33 |
| Pancake, whole grain mix | 1/3 cup (3 cakes) | 28 |
| Pasta, whole wheat | 1 cup cooked | 37 |
| Popcorn, popped | 3-1/2 cups | 19 |
| Rice, basmati brown | 1/4 cup dry | 31 |
| Rice, brown | 1/4 cup dry | 33 |
| Rice, brown | 1/2 cup cooked | 22 |
| Rice, wild | 1/2 cup cooked | 18 |
| Rye bread | 1 slice | 15 |