About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Carbohydrate. This is a research tool — nothing here constitutes medical advice.

About Carbohydrate

A key source of energy; includes starches and sugars. Choosing higher-fibre, wholegrain starchy foods supports steady energy and gut health.

⚠️ Too little

Very low carbohydrate intake may reduce exercise performance for some people and can make fibre intake harder if not planned.

🚫 Too much

Excess calories from refined carbohydrates and sugary foods/drinks can contribute to weight gain and dental issues.

Sources: NHS

Foods Containing Carbohydrate

951 foods with recorded data, ranked highest first. Showing 1–100 of 951. Values per 100g fresh weight.

# Food Per 100g Level
★ Sugar, brown 100 g
★ Sugar, Demerara 100 g
★ Sugar, icing 100 g
4 Sugar, white 100 g
5 Sugars, granulated 99.6 g
6 Flour, gari (cassava flour) 95.1 g
7 Tapioca, raw 95 g
8 Sago, raw 94 g
9 Arrowroot 94 g
10 Flour, corn 92 g
11 Rice, white, pudding, raw 85.6 g
12 Rice, white, Italian Arborio risotto, raw 85.2 g
13 Rice, white, long grain, raw 85.1 g
14 Rice (White, Long Grain) 85.1 g
15 Buckwheat Groats 84.9 g
16 Rice, Thai fragrant, raw 84.5 g
17 Rice, white, basmati, easy cook, raw 83.8 g
18 Rice (White, Basmati) 83.7 g
19 Rice, white, basmati, raw 83.7 g
20 Barley (Pearled) 83.6 g
21 Barley, pearl, raw 83.6 g
22 Rice, brown, easy cook, raw 82.1 g
23 Flour, wheat, white, plain, soft 80.9 g
24 Rice, red, raw 80.4 g
25 Rice (White, Jasmine) 80.4 g
26 Flour, rice 80.1 g
27 Flour, wheat, white, self raising 79.6 g
28 Flour, rice, white, unenriched 79.3 g
29 Couscous (Dry) 79.2 g
30 Couscous, plain, raw 79.2 g
31 Flour, wheat, bread/strong, white 79.2 g
32 Fonio, grain, dry, raw 79.1 g
33 Syrup, golden 79 g
34 Polenta (Dry) 79 g
35 Flour, chapati, white 78.3 g
36 Cherries, glace 78.1 g
37 Semolina (Durum Wheat) 77.9 g
38 Popcorn (Unpopped Kernels) 77.9 g
39 Semolina, raw 77.9 g
40 Bulgur Wheat 77.8 g
41 Wheat, bulgur, raw 77.8 g
42 Rice, brown, basmati, raw 77.6 g
43 Flour, wheat, all-purpose, enriched, bleached 77.3 g
44 Flour, pastry, unenriched, unbleached 77.2 g
45 Rice, brown, wholegrain, raw 77 g
46 Rice (Brown, Short Grain) 77 g
47 Rice (Brown, Long Grain) 77 g
48 Flour, corn, yellow, fine meal, enriched 76.5 g
49 Honey 76.4 g
50 Rye (Grain) 76 g
51 Wild Rice (Canoe Wild Rice) 75.8 g
52 Rice, wild, raw 75.8 g
53 Pineapple, dried 75.7 g
54 Flour, millet, foxtail 75.4 g
55 Pasta (Durum, Dry) 75 g
56 Sorghum (Grain) 75 g
57 Potato powder, instant, raw 74.9 g
58 Flour, potato 74.5 g
59 Honey and comb 74.4 g
60 Peel, mixed 74.1 g
61 Barley (Hulled/Pot) 73.5 g
62 Flour, rye 73.5 g
63 Flour, wheat, all-purpose, enriched, unbleached 73.2 g
64 Cornmeal (Maize) 73.1 g
65 Teff (Grain) 73.1 g
66 Rice, black, unenriched, raw 73 g
67 Millet (Grain) 73 g
68 Flour, chapati, brown 73 g
69 Breadsticks, plain 72.9 g
70 Flour, bread, white, enriched, unbleached 72.8 g
71 Muesli, Swiss style, unfortified 72.6 g
72 Flour, wheat, brown 72.5 g
73 Flour, wheat, brown, bread/strong 72 g
74 Flour, 00 71.8 g
75 Flour, chestnut 71.7 g
76 Flour, wheat, all-purpose, unenriched, unbleached 71.6 g
77 Buckwheat Flour 71.5 g
78 Flour, sorghum 71.4 g
79 Wheat Berries (Wholegrain Kernels) 71 g
80 Sorghum grain, white, pearled, unenriched, dry, raw 71 g
81 Rolled Oats 70.7 g
82 Porridge oats, unfortified 70.7 g
83 Flour, semolina, coarse and semi-coarse 70.6 g
84 Khorasan/Kamut (Grain) 70.4 g
85 Sorghum flour, white, pearled, unenriched, dry, raw 70.2 g
86 Onions, dried, raw 70.2 g
87 Farro/Emmer (Grain) 70.2 g
88 Spelt (Grain) 70.2 g
89 Chocolate covered caramel and biscuit fingers 70 g
90 Freekeh (Roasted Green Wheat) 70 g
91 Flour, wheat, wholemeal 69.9 g
92 Corn flour, masa harina, white or yellow, dry, raw 69.7 g
93 Sultanas 69.4 g
94 Flour, wheat, wholemeal, self raising 69.3 g
95 Chestnuts, dried 69 g
96 Minibreads, toasted, retail 68.9 g
97 Minibreads, toasted, retail 68.9 g
98 Molasses 68.8 g
99 Flour, semolina, fine 68.3 g
100 Dried mixed fruit 68.1 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.