Top 10 Foods Highest in Carbohydrates (To Limit or Avoid)
Written by Daisy Whitbread, MScN
Carbohydrates are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilization, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include sugary cereals, crackers, cakes, flours, jams, preserves, bread products, refined potato products, and sugary drinks. Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt. Below is a list of foods highest in carbohydrates, for more see the extended list of carb rich foods to avoid. For more healthy high carbohydrate choices see the list of healthy high carb foods.
#1: Sugars, Syrups & Sweeteners (Granulated Sugar)Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per teaspoon):
|Carbohydrate 100g ||Per teaspoon (4g)||Percent Carbohydrate |
Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown Sugar (2.9g), and Maple Syrup (2.7g). Click to see complete nutrition facts.
#2: Candies (Jelly Gumdrops)Other Candies High in Carbohydrate (Grams per 10 candies):
|Carbohydrate 100g ||Per 10 candies (36g)||Percent Carbohydrate |
Almond Nougat (129g), Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops (44g), Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans (26.2g), Sugarless Chewing Gum (19g), and Skittles (10g). Click to see complete nutrition facts.
#3: Cereals (Frosted Rice Crispies)Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA Serving)):
|Carbohydrate 100g ||In a 3/4 cup (30g)||Percent Carbohydrate |
Crispy Rice (28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes (26.8g), Reduced-Sugar Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g), Marshmallow Froot Loops & Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow (25.1g), Golden Crisp & Fruity Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks (23.9g), Bran Flakes (23.8g), and Fruit & Nut Muesli (23.3g). Click to see complete nutrition facts.
#4: Snacks (Fat-Free Potato Chips)Other Snacks High in Carbohydrate (Grams per ounce):
|Carbohydrate 100g ||Per ounce (28g)||Percent Carbohydrate |
Fat-Free Caramel Popcorn (25.2g), Pretzels (22.8g), Rice Cakes (white rice) (22.7g), KELLOGS Rice Krispies Squares (22.5), Granola Bars (with added sugar) (22.2g), Breakfast Bars (20.4), Low Fat Cheese Puffs (20.3), and Flavoured Tortilla Chips (17.7g). Click to see complete nutrition facts.
#5: Cookies & Cakes (Fortune Cookes)Other Cookies & Cakes High in Carbohydrate (Grams per ounce):
|Carbohydrate 100g ||Per cookie (8g)||Percent Carbohydrate |
Fudge Cake Cookies (21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g), Gingersnaps (21.5g), Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter Cookies (20.8g), Vanilla Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g). (Grams per piece or slice): Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g), Low-Fat Cake Snacks (19.6g), and Fat-Free Devil's Food Cake (11.9g).Click to see complete nutrition facts.
#6: Refined Flours (White, All-Purpose Flour)Other Types of Flour High in Carbohydrate (Grams per cup):
|Carbohydrate 100g ||Per cup (125g)||Percent Carbohydrate |
Potato Flour (133g), White Rice Flour (126.6g), Refined Sorghum Flour (123.7g), White Bread Flour (99.4), White Self-Raising Flour (92.8g), and Light Rye Flour (78.2g). Click to see complete nutrition facts.
#7: Jams & Preserves Other Jams & Preserves High in Carbohydrate (Grams per tablespoon):
|Carbohydrate 100g ||Per tablespoon (20g)||Percent Carbohydrate |
Marmalade (13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g). Click to see complete nutrition facts.
#8: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)Other Breads High in Carbohydrate (Grams per slice/piece):
|Carbohydrate 100g ||Per bagel (99g)||Percent Carbohydrate |
French Bread (72.1g), Naan Bread 45.4g, Deep Dish Pizza (39.5g), Pan-Dulce (Sweet Bread) (35.5g), Pita Bread (33.4g), Thin-Crust Pizza (27g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), and White Bread (14.3g).Click to see complete nutrition facts.
#9: Potatoes (Hash Browns)Other Potato Products High in Carbohydrate (Grams per serving):
|Carbohydrate 100g ||Per cup (156g)||Percent Carbohydrate |
Mashed Potato (35.3g), Instant Mashed Potato (33.9), Candied Sweet Potato (33.7g), 10 French Fries (21.2g), 1 Medium Potato Pancake (10.3g). Click to see complete nutrition facts.
#10: Sugary Drinks (Cola)Other Drinks and Fruits Juices High in Carbohydrates (Grams per cup, 8-12oz):
|Carbohydrate 100g ||Per can 12 fl ounces (368g)||Percent Carbohydrate |
Strawberry Milkshake (53.3g), Guava Nectar (40.8g), NAKED Blue Machine Fruit Smoothie (40g), Fruit Flavoured Drink (38.2g), Grape Juice (37.4g), Passion Fruit Juice (35.7g), Orange Breakfast Drink (33.4g), Green Goodness Smoothie (32.8g), Pomegranate Juice (32.7g), and Pineapple Juice (32.2g). Click to see complete nutrition facts.