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Carbohydrate table: where are many hiding?

by Josephine Andrews
Published: Last Updated on 169 views

Carbohydrates are the most important source of energy for the human body because they provide energy the fastest. The energy boosters are found in a wide variety of foods. However, in very different forms and quantities. The following carbohydrate table gives you an overview of high-carbohydrate and low-carbohydrate foods (low-carb foods) and foods without carbohydrates.

Carbohydrate foods (more than 55 grams)

Vegetable foods in particular contain plenty of carbohydrates . Foods such as sweet fruits and white flour products contain a particularly large number of carbohydrates, which quickly enter the blood. Foods of this type should therefore not be on the menu too often, as they cause the blood sugar level to rise and fall quickly. Possible consequences are food cravings.

In the following carbohydrate table you can see a selection of these “high-proof” carbohydrate sources:

Carbohydrate fruit

Food usable carbohydrates per 100 grams
banana (dried) 75,2
raisins 68
Raspberry syrup/jam/jelly 65,8/60,9/59,9
Date (dried) 65,2
Sultanin (goat roast) 64,7
Orange/blueberry jam 63,6
blackberry jam 63,1
Coriander (dried) 63,1
Strawberry Jam 62,6
Rosehip Jam 62,3
currant jam 62,2
cherry jam 60,8
apricot jam 60,6
plum jam 59,6
Quittenkonfitüre 58,3
apple (dried) 57

Carbohydrate-rich grain products

Food usable carbohydrates per 100 grams
pudding powder 92
Russian bread 88,2
Cornflakes 84
ladyfingers 82
Rice (parboiled, natural, wild) 77,7/74,1/73
green spelled flour 77
Butterkeks 75
Noodles (egg-free, egg, whole grain) 75,2/69,9/60
Maisgries 73,5
Zwieback 73,1
buckwheat groats 72,6
breadcrumbs 72
barley barley 71
Wheat flour type 405 71
cracker 70
Popcorn 68
millet (wholemeal flour) 67
Quinoa 68
waffle mix 68
Chocolate/fruit muesli 63,8/60,2
Oatmeal (instant/whole grain) 61/58,7
For muesli 60
Amaranth 56,8
wheat rolls 55,5
Baguette 55,4
Bircher muesli 55

carbohydrate-rich dairy products

Food usable carbohydrates per 100 grams
whey powder 68,2
Condensed skimmed milk, sweetened 56,7

Carbohydrate drinks/confectionery

Food usable carbohydrates per 100 grams
Zucker 100
hard/milk caramels 97/84
sauce thickener 88
bee honey 81
Nougat 66
beet syrup 64,5
Marzipan 59
Nut nougat cream 58,4
milk chocolate 56

Medium carbohydrate foods (around 15 grams)

Not only fruits, vegetables also contain carbohydrates. Although not nearly as much as the “sweet” plant products. The following carbohydrate table shows you these foods with a medium-high proportion:

fruit and vegetables

Food usable carbohydrates per 100 grams
broad beans (ripe) 48,9
plum jam 48
beans (dried) 47,4
orange juice concentrate 47,1
pear (dried) 46
Cranberries (tin, sweetened) 44,4
Chickpeas 44,3
peas (ripe) 41,2
lenses 40,6
Potato Chips 40,5
French fries 35,7
Beans (white, ripe) 34,7
garlic 28,4
Ketchup 24,7
sweet potato 24,1
baked fruit
20
banana (ripe) 20
Cherries (in a jar) 19,6
applesauce 19,2
blueberries (frozen) 19
lychee 17
Peach (can, total content) 16,5
pomegranate 16,2
Feet 16
sweetcorn 15,8
sage 15,6
Ananas (Dose) 15,2
grapes 15,2
Thymian 15,1
Mirabelle 15

grain products

Food usable carbohydrates per 100 grams
yeast dough (baking mix) 52
Marble/nut cake (baking mix) 52
Roggenbrot 45,6
Pretzels/pretzels 45,3
mixed rye bread 43,7
Clay flocking 42,2
Wholemeal Wheat Toast 40,7
Wholemeal bread with sunflower seeds 39,9
Nut cake (homemade) 36,9
Pumpernickel 36,5
Croissant 34,2
puff pastry 33
fruitcake 32,2
Cheesecake 30
cream cake 30
Apple strudel (frozen) 28
Tortellini (ready to eat) 23

meat and fish products

Food usable carbohydrates per 100 grams
fish sticks 17

Dairy products

Food usable carbohydrates per 100 grams
Dry milk powder (skimmed/whole milk) 49,4/37,1

nuts, seeds and oils

Food usable carbohydrates per 100 grams
peanut butter 54
Chia seeds 42,1
chestnuts 41,2
cashew nuts
30,5
pine nuts 20,5
Almond butter
19,7
hazelnut kernels 17

Beverages/Confectionery

Food usable carbohydrates per 100 grams
dessert sauce (fruit) 50
Milk chocolate with hazelnuts 47,5
Chocolate (dairy-free, 40% cacao m.) 47
liqueurs 30
Chocolate (70% cocoa mass) 33
dessert sauce (chocolate) 32
Red fruit jelly (ready to eat) 21
chocolate pudding (ready to eat) 21
Fruit/Ice Cream 20
chocolate/vanilla cream 19,5
soft claim 19
fruit cream 17,5
Custard (ready to eat) 16
dessert wines (16-18% vol.)
15
cream ice cream 15

Low-carb/no-carb foods (less than 14.9 grams)

There are also foods that contain (almost) no carbohydrates, and there is even fruit without carbohydrates – or at least some that contain only negligible amounts of the energy source. These products are of particular interest as part of a low-carb diet or for diets, i.e. for people who want to keep the carbohydrate content of their diet as low as possible for reasons of conviction, shape or health.

Low-carb vegetables and fruits

Food usable carbohydrates per 100 grams
Potato 14,8
cherries (sweet) 13,3
Coward 12,9
Mango 12,5
Pineapple 12,4
pear 12,4
Honeydew melons 12,4
Nectarines 12,4
Apple 12
plum 10,2
peach 8,9
Clementine 8,7
apricot 8,5
cantaloupe melon
8,4
Rotate pray 8,4
Orange 8,3
watermelon 8,3
Papaya 7,1
elderberries 6,5
blackberries 6,2
cranberries 6,2
blueberries 6,1
Green beans 5,1
strawberries 5,5
Olives (black/green) 4,9/1,8
raspberries 4,8
currants 4,8
carrot 4,8
white cabbage 4,2
pepper 2,9
fennel 2,8
Acerola 2,6
artichoke 2,6
Tomato 2,6
Aubergine 2,5
cucumber 2,5
Chicory 2,4
Rhabarber 2,4
Zuckermelone 2,4
cauliflower 2,3
Okra 2,2
Zucchini 2,2
Broccoli 2
asparagus 2
iceberg lettuce 1,9
Radicchio 1,5
Chinakohl 1,2
lettuce 1,1
Lemon 1,9
Lamb’s lettuce 0,7
Mushroom 0,6
leek 0,6
Spinach 0,6
mushroom 0,5
Avocado 0,4

Low-carbohydrate grain products

Food usable carbohydrates per 100 grams
Cereal sprouts (fresh) 13
Mustard 5,3

Low carbohydrate meat and fish products

Food usable carbohydrates per 100 grams
beef liver 5,3
oysters 4,8
Herring fillet in tomato sauce 2,4
mussel 2,4
chicken heart 1,8
Falling 1,3
chicken liver 1,2
chicken egg 0,3
Fish Durables (Smoked) minimal
poultry minimal
Hammel-/Lamm minimal
beef minimal
pork meat minimal
Seefische minimal
freshwater fish minimal
Wild minimal
cured meats minimal

low-carb dairy products

Food usable carbohydrates per 100 grams
fruit curd 12,7
cocoa powder (skimmed milk) 8,9
Processed cheese (20% fat in dry matter) 7,5
cow milk 4,9
goat milk 4,8
Milk 4,7
sheep milk 4,7
Yoghurt (cow’s milk, 1.5%) 4,1
buttermilk 4
Kefir 4
whipped cream (30% fat) 3,4
Sour cream (24% fat) 3,2
cream cheese (double cream) 2,6
Speisequark 2,6
Ricotta 0,3
Fat (40% Fat) minimal
hard/soft cheese minimal
cottage cheese minimal
Mozzarella (cow’s milk, 45% fat) minimal

Low-carb nuts, seeds and oils

Food usable carbohydrates per 100 grams
sunflower seeds (peeled) 12,3
Walnusskerne 10,6
Sesame together 10,2
hazelnut butter 6,1
almonds (sweet) 5,4
coconut 4,8
Pecans 4,4
Mohnsamen 4,2
brazil nuts 3,6
coconut milk (canned) 3
coconut water 1,4
linseed 0

Low carbohydrate drinks/confectionery

Food usable carbohydrates per 100 grams
Jello (ready to eat) 13,6
beers 2,6-11,6
cocoa powder (dark) 11
fine 5
cider 2,6
chewing gum 2,6
fruit brandy 2,6
quality wine 2,6
brandy 2
Whisky minimal
spirits 0

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