Top 10 Healthy High Carb Foods


Carbohydrates are an essential part of a balanced diet, however, some popular diets have unfortunately given 'carbs' a bad reputation and even lead to a 'fear' of carbohydrate foods in recent years.
A balanced diet should always include the three major food groups: carbohydrates, proteins, and fats.
Carbohydrate-rich foods are the body's main source of energy, giving you the fuel you need to carry out your daily activities. The brain also runs on carbohydrates, so this includes mental, as well as physical, energy. Healthy carbohydrate food sources like whole grains and vegetables are also a key dietary source of fiber, vitamins, and minerals.
Choosing the right type of carbohydrate is important. Carbohydrates that should be limited or avoided are the refined carbs, including white bread, white rice, white flour products and anything with added sugar.
Healthy high carb foods include sweet potatoes, brown rice, navy beans, chestnuts, lentils, bananas, oatmeal, milk, raisins, and healthy snacks like brown rice cakes. The current daily value (%DV) for carbs is 300 grams.
The following is a list of the top 10 healthy sources of carbohydrates to include in your diet. Click here for a list of high carb foods to avoid.
List of Healthy High Carb Foods

#1: Sweet Potatoes
Carbs per Cup Mashed | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
59.1g (20% DV) | 23.2g (8% DV) | 45.9g (15% DV) |
More Vegetables High in Carbs
- 33g (11% DV) per cup of pea sprouts
- 30g (10% DV) per cup of acorn squash
- 27g (9% DV) per cup of sweet corn
- 24g (8% DV) per cup of green peas

#2: Brown Rice
Carbs per Cup | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
51.7g (17% DV) | 25.6g (9% DV) | 41.6g (14% DV) |
More Alternative Grains high in Carbohydrates
- 51g (17% DV) per cup of spelt
- 48g (16% DV) per cup of kamut
- 45g (15% DV) per cup of amaranth
- 45g (15% DV) per cup pf pearled barley
- 42g (14% DV) per cup of millet
- 39g (13% DV) per cup of quinoa
- 36g (12% DV) per cup of wild rice

#3: Navy Beans
Carbs per Cup | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
47.4g (16% DV) | 26.1g (9% DV) | 37.2g (12% DV) |

#4: Lentils
Carbs per Cup | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
39.9g (13% DV) | 20.1g (7% DV) | 34.7g (12% DV) |

#5: Bananas
Carbs per Cup Sliced | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
34.3g (11% DV) | 22.8g (8% DV) | 51.3g (17% DV) |

#6: Oatmeal
Carbs per Cup | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
28.1g (9% DV) | 12g (4% DV) | 33.8g (11% DV) |

#7: Milk
Carbs per 16oz Glass | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
24.4g (8% DV) | 5g (2% DV) | 23.8g (8% DV) |
Plain Yogurt provides 11g (6% DV) of carbs per cup.

#8: Raisins
Carbs per Oz | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
20.6g (7% DV) | 79.3g (26% DV) | 53.1g (18% DV) |
More Dried Fruit High in Carbs
- 21g (7% DV) per oz of dates
- 21g (7% DV) per oz of currants
- 21g (7% DV) per oz of dried pears
- 18g (6% DV) per oz of dried apples
- 18g (6% DV) per oz of prunes
- 18g (6% DV) per oz of dried figs
- 18g (6% DV) per oz of dried apricots
- 17g (6% DV) per oz of dried peaches
*Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.

#9: Chestnuts
Carbs per oz(~3 Chestnuts) | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
15g (5% DV) | 53g (18% DV) | 43.2g (14% DV) |

#10: Brown Rice Cakes
Carbs per 2 Cakes | Carbs per 100g | Carbs per 200 Calories |
---|---|---|
14.7g (5% DV) | 81.5g (27% DV) | 41.6g (14% DV) |
A wafer of rye crispbread provides 9g (3% DV) carbs.

Printable One Page Sheet

From the Nutrient Ranking Tool
- Foods High in Carbohydrates
- Foods Low in Carbohydrates
- Vegetables High in Carbohydrates
- Fruits High in Carbohydrates
- Vegetarian Foods High in Carbohydrates
- Nuts High in Carbohydrates
- Grains High in Carbohydrates
- Beans High in Carbohydrates
- Dairy High in Carbohydrates
- Breakfast Cereals High in Carbohydrates
- Fast Foods High in Carbohydrates
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...