Above Photo: Maui Sunset, taken by Deb
Instead of starting from scratch every time we make a recipe here are some quick carb look-ups. *These are based on an average and even when a brand is listed, check to ensure they have not changed the CHO. For exact carb counts please see the brand information for the product you are using.
Our scale only gives a whole number CHO; so, when adding more grams, the numbers don’t quite add up at times. We do the very best we can to be accurate, and as always check and double check measurements. Example: 1/3 cup (40 grams) diced onion = 3 CHO. ½ cup (60 grams) diced onion = 5 CHO. If using the 40 gram calculation, 60 grams of diced onion is 4.5 CHO, but who knows exactly which one is completely accurate? We use the scale calculations. 5 CHO it is!
The most accurate information on a label is the CHO to weight ratio, rather than the Imperial measurement. Example: Sliced Almond package says:
CHO = 6
Fibre = 3
Package Total = 3 CHO per 1/3 cup or 30 grams
My Measure = 30 grams = ¼ cup. 3 CHO for 30 grams, Imperial measurement is slightly off. In our recipes we use measured CHO: weight ratio
Calorie King App is another option. Especially if I can’t find the product on our scale food guide. Example: Roasted Peppers 2 CHO/ 48 Grams after roasted.
Alcohol
Beer – Light – 1 cup (250 ml) = 3.33 CHO
Beer – 1 cup (250 ml) = 8.6 CHO
Beer – Average Gluten Free – 1 cup (250 ml) = 8 CHO
Beer – New Grist Gluten Free Pilsner – 1 cup (250 ml) = 10 CHO
Red Wine – Table Average -1 cup (250 ml) = 6 CHO
Cabernet Sauvignon – 1 cup (250 ml) = 6 CHO
Champagne – (Dry/Brut) – 1 cup (250 ml) = 2 CHO
Dry Sherry – 1 TBSP (15 ml) = 1.5 CHO
Zinfandel – 1 cup (250 ml) = 6 CHO
White Wine Table Average – 1 cup (250 ml) = 6 CHO
Pino Grigio – 1 cup (250 ml) = 5 CHO
Prosecco – (Dry/Brut) – 1 cup (250 ml) = 2 CHO
Reisling – 1 cup (250 ml) = 8 CHO
Sparkling Wine – (Dry/Brut) – 1 cup (250 ml) = 2 CHO
Baking Goods
Click here for a printable version of our Quick Baking CHO List
Baking Powder – 1 tsp = 5g = 0 CHO
Baking Soda – 1 tsp = 6g = 0 CHO
Butter – 1 cup = 230g = 0 CHO
Chocolate Chips – Mini Semi Sweet – 1/2 cup = 100g = 60 CHO
Chocolate Chips – Regular Semi Sweet – 1/2 cup = 87 g = 52 CHO
Cobb’s Bakery deserves a nod – accurate CHO counts for bread products
Cocoa Powder – Fry’s – 1/4 cup = 20g = 0 CHO
Cocoa Powder – Hershey’s – 1/4 cup = 20g = 4 CHO
Corn Starch – Fleischmann’s – 1 TBSP = 8 gr = 7 CHO; 1 cup= 128 gr = 112 CHO
Flour – All Purpose – 1 cup – 125g = 92 CHO
Flour – Gluten Free – Robyn Hood All Purpose – 1 cup = 160 gr =108 CHO
Flour – Gluten Free – Cloud 9 Mix – 1 cup = 152g = 108 CHO
Flour – Gluten Free – Bob’s Red Mill Tapioca = 1 cup (120 gr) = 108 /CHO
Flour – Whole Wheat – 1 cup = 130g = 76 CHO
Graham Cracker Crumbs: Kinnikinnick GFree = 1/4 cup (30 gr) = 22 CHO
Margarine – 1 cup = 230g = 0 CHO
Milk – Skim, 1%, 2%, 3.25% – 1 cup = 250mL = 12 CHO
Oil – 1/2 cup = 125mL = 0 CHO
Rolled Oats – 1 cup = 90g = 54 CHO
Stevia – Baking – Stevia in the Raw – 1 cup = 24g = 0 CHO
Stevia – Baking Gluten Free – President’s Choice – 1 cup = 24g = 24 CHO
Sugar – Brown – 1/2 cup = 72 g = 71 CHO
Sugar – Brown Packed – 1/2 cup = 110g = 107 CHO
Sugar – Brown Splenda Packed – 1/2 TBSP = 6g = 6CHO; 1/2 cup = 96g = 96 CHO
Sugar – Granulated – 1 TBSP = 12g = 12 CHO; 1 cup = 200g = 200 CHO
Sugar – Powdered – 1/2 cup = 60g = 60 CHO
Vanilla – 1 tsp = 5 mL = 0 CHO
Yeast – 1 TBSP = 15 mL = 3 CHO
Dairy
Buttermilk – 1 cup = 250 mL = 12 CHO
Cheddar – Cracker Barrel Block Cheeses = 0 CHO
Chèvre – (soft goat cheese) 30 grams = 2 CHO
Cottage Cheese – 1% – 500 gram container (7 CHO/1/2 cup/125 gr) = 28 CHO
Cottage Cheese – 2% – 500 gram container (6 CHO/1/2 cup/125 gr) = 24 CHO
Cream Cheese – Light and Regular = (1 CHO/TBSP)
Gouda 30 grams = 1 CHO
Milk – Skim – 1 cup (250 ml) = 12 CHO
Milk – 1% – 1 cup (250 ml) = 12 CHO
Milk – 2% – 1 cup (250 m) = 12 CHO
Milk – 3.25% – 1 cup (250 ml) = 12 CHO
Parmesan Cheese = 0 CHO
Sour Cream – 14% fat = 1 cup (230 gr) = 16 CHO
Swedish Cream – 1 TBSP (10 gr) = 1.14 CHO
Whipping Cream – 1 cup = 0 CHO
Whipped Cream with Sugar – 1 TBSP (.07 CHO/GR) = .65 CHO
Yogurt – Liberte Plain Greek – 500 gram container (6 CHO/3/4 cup/175 gr) = 17.14 CHO
Yogurt – Oikos Plain – 500 gram container (7 CHO/3/4 cup/175 gr) = 20 CHO
Meat, Fish and Shellfish
Meats and fish/shellfish are carb free except ham and sausage. Check the label if you are baking a ham. We use Spolumbo Sausage, the nutrition information is easily accessible, it’s a good product and a guide if you’ve picked up fresh sausage at the market with no CHO.
Oils, Vinegars and Sauces
Curry Paste – Thai Kitchen Green – 1 TBSP (17 gr) = 2 CHO
Curry Paste – Thai Kitchen Red – 1 TBSP (16 gr) = 2 CHO
Oils = 0 CHO unless Balsamic infused
Fish Sauce – Thai World Import – 1 TBSP (15 ml) – 1 CHO
Hoisin – San – J Gluten Free – 1 TBSP (15 ml) = 8 CHO
Oyster Sauce – Kikkoman Gluten Free – 1 TBSP (18 gr) = 6 CHO
Sriracha Chili Sauce – Lee Kum Kee – 1 tsp. ((5 ml) = 1 CHO
Soy Sauce – Kikkoman Gluten Free – 1 TBSP (15ml) = 2CHO
Soy Sauce – San- J Gluten Free Lite Tamari – 1 TBSP (15 ml) = 1 CHO
Teriyaki – San – J Gluten Free – 1 TBSP (15 ml) = 4 CHO
Vinegar – Balsamic – Urban Fare – 1 TBSP (15 ml) = 6 CHO
Vinegar – Balsamic Reduction – Edible Gardens Special Reserve – 1 TBSP (15 ml) = 8 CHO
Vinegars – Flavored – 0 CHO
Vinegar – Seasoned Rice Wine – 1 TBSP (15 ml) = 5 CHO
Vinegar – Unseasoned Rice Wine – 0 CHO
Vinegar – White – 0 CHO
Prepared Foods
Beans, Black – Unico Drained – (1/2 cup/125 ml/90 gr) = 9.5 CHO
Beans, Black – Unico Undrained – (1/2 cup/125 ml) = 17 CHO
Beans, Kidney – Unico Undrained – (1/2 cup/125 ml) = 17 CHO
Beans, Refried – Old El Paso 398 ml can (13 CHO/1/2 cup/125 ml) = 41.39 CHO/ can: (1 TBSP = 1.6 CHO)
Coconut Milk – 400 ml can (2 CHO/1/2 cup/90 grams)
Corn – Green Giant Peaches and Cream Niblets – 1/2 cup (125 ml) = 12 CHO: (1 TBSP (15 ml) = 1.5 CHO)
Mayonnaise – Hellman’s Real – 1/4 cup (52gr)/1 cup (207 gr) = 0 CHO
Salsa – Pace – Medium – 1 CHO/TBSP (1/4 cup = 4 CHO)
Salsa – Tostito – Mild and Medium – 1 CHO/ 2TBSP (1/4 cup = 2 CHO)
Tomatoes – Diced – 398 ml can (6 CHO/1/2 cup/125 ml) = 19.10 CHO
Tomatoes – Fire Roasted 398 ml can (4 CHO/1/2 cup/125 ml) = 12.73 CHO
Tomatoes – Stewed – 398 ml can (7 CHO/1/2 cup/125ml) = 22.28 CHO
Tomatoes – Strained – GiGi Brand – 680 ml jar (2 CHO/1/2 cup/125 ml) = 10.88 CHO
Tomato Sauce – Hunt’s – 680 ml can (5 CHO/1/2 cup/125ml) = 27.2 CH0
Tomato Sauce – Hunt’s – 680 ml can (3 CHO/1/4 CUP/60ML) = 34 CHO
Tomato Paste – Hunt’s – 156 ml can (3 CHO/2 TBSP/30 ml) = 15.6 CHO
Tomatoes – Whole – 796 ml can (5 CHO/1/2 cup/125 ml)= 31.84 CHO
Tomatoes – Whole – 796 ml can (4 CHO/1/2 cup/125 ml) = 25.47 CHO
Tomatoes – Whole – 796 ml can (3 CHO/1/2 cup/125 ml) = 19.1 CHO
Tomatoes – Whole – 796 ml can (2 CHO/1/2 cup/125ml) = 12.73 CHO
Starches
Rice – Basmati (cooked) – 1/3 cup = 11 CHO
Rice – Brown (cooked) – 1/3 cup = 14 CHO
Rice – White Long Grain Converted (cooked) – 1/3 cup = 15 CHO
Rice – White Long Grain Converted (not cooked) – 1 cup = 178 Grams = 139.12 CHO
White Pasta (cooked) – 1/2 cup = 15 CHO
White Pasta – Small/Dense such as Acini de Pepe (cooked) – 1/4 cup = 12 CHO
Whole Wheat Pasta (cooked) – 1/2 cup = 15 CHO
Potatoes – Baked with skin – 140g = 26 CHO
Potatoes – Peeled and Boiled in salt water – .185 CHO/Gram
Pancake – 1/4 cup batter or 4″ diameter = 15 CHO
Fruits and Vegetables
Blueberries – 1.5 TBSP (15 gr) = 2 CHO
Broccoli – 8 oz. (227 gr) = 9 CHO
Carrots – 3/4 cup chopped (100 gr) = 6.5 CHO
Cauliflower – 8 oz. (227 gr) = 6 CHO
Celery – ½ cup chopped (55 gr) = 1 CHO
Cherries – 4 medium (44 gr) = 6 CHO
Corn on the Cob – (360 gr with husks); 115 gr corn only = 20 CHO
Cucumber – 1 medium English (260 gr) = 8 CHO
Ginger, 1 TBSP fresh, grated (15 gr) = 3 CHO
Horseradish, fresh grated – 1 TBSP (15 grams) = 3 CHO
Onion – Red – ½ cup chopped (60 gr) = 5 CHO
Onion – Yellow – 1/2 cup chopped (60 gr) = 5 CHO
Peaches – 1 medium peeled – (116 gr) = 9 CHO
Pears – 1 medium – 200 gr total; (160 gr trimmed) = 20 CHO
Pepper – Jalapeno – 1/4 cup (43 gr) = 2 CHO
Pepper – Red Fresh – ½ cup chopped (60 gr) = 3 CHO
Pepper Yellow Fresh – 1/2 cup chopped (60 gr) = 3 CHO
Peppers Roasted – 48 Grams = 2 CHO: 1 TBSP (13 gr) = .5 CHO
Radish – 6 medium – (60 gr) = 1 CHO
Raspberries – 2 TBSP – (30 gr) = 1 CHO
Strawberries – 3 medium – (55 gr) = 3 CHO
Tomatoes: yellow/orange cherry, halved ¾ cup (100 grams) = 2 CHO
Tomatoes: red cherry, halved ¾ cups (100 grams) = 3 CHO
Tomatoes: 4 – 6 medium yellow/orange vine ripened (100 grams) = 2 CHO
Tomatoes: 4 – 6 medium red vine ripened (100 grams) = 3 CHO
