Top 10 Healthy High Carb Foods

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; the ones that should be 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.


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List of Healthy High Carb Foods

Sweet Potatoes 1 Sweet Potatoes
  • 20% DV (59.1g) carbs per cup mashed
  • Calories: 258 | Weight: 255g (9oz)

More Vegetables High in Carbs (%DV per cup)

Pea Sprouts (11% DV), Acorn Squash (10%), Sweet Corn (9%), and Green Peas (8%).
See all vegetables high in carbs.

Nutrition Facts for Mashed Sweet Potatoes.
Brown Rice 2 Brown Rice
  • 17% DV (51.7g) carbs per cup
  • Calories: 248 | Weight: 202g (7.1oz)

More Alternative Grains high in Carbohydrates (%DV per cup)

Spelt (17% DV), Kamut (16%), Amaranth (15%), Pearled Barley (15%), Millet (14%), Quinoa (13%), and Wild Rice (12%).
See all grains high in carbohydrates.

Nutrition Facts for Cooked Long-grain Brown Rice.
Navy Beans 3 Navy Beans
  • 16% DV (47.4g) carbs per cup
  • Calories: 255 | Weight: 182g (6.4oz)
Chestnuts 4 Chestnuts
  • 15% DV (44.5g) carbs per oz (~3 chestnuts)
  • Calories: 206 | Weight: 84g (3oz)
Lentils 5 Lentils
  • 13% DV (39.9g) carbs per cup
  • Calories: 230 | Weight: 198g (7oz)
Bananas 6 Bananas
  • 11% DV (34.3g) carbs per cup sliced
  • Calories: 134 | Weight: 150g (5.3oz)
A bowl of oatmeal with blueberries 7 Oatmeal
  • 9% DV (28.1g) carbs per cup
  • Calories: 166 | Weight: 234g (8.3oz)
Glass of milk 8 Milk
  • 8% DV (24.4g) carbs per 16oz glass
  • Calories: 205 | Weight: 488g (17.2oz)
Plain Yogurt provides 6% DV (11g) of carbs per cup. Sweetened Fruit Yogurt provides 16% DV per cup, but careful of added sugars.
See all dairy products high in carbs.

Nutrition Facts for Low-fat Milk 1%.
Raisins 9 Raisins
  • 7% DV (22.5g) carbs per oz
  • Calories: 85 | Weight: 28g (1oz)

Other dried fruit high in Carbs (%DV per oz ~handful)

Dates (7% DV), Currants (7%), Dried Pears (7%), Dried Apples (6%), Prunes and Dried Figs (6%), Dried Apricots (6%), and Dried Peaches (6%).
*Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.

Nutrition Facts for Raisins.
Crackers 10 Brown Rice Cakes
  • 5% DV (14.7g) carbs per 2 cakes
  • Calories: 71 | Weight: 18g (0.6oz)
A wafer of rye crispbread provides 3%DV carbs.

Nutrition Facts for Snacks Rice Cakes Brown Rice Sesame Seed.
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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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