Carbohydrate content of foods (includes printable chart)

Carbohydrates are an important part of your nutrition plan, because they are one of the body’s main sources of energy. Carbohydrates also have the greatest effect on your blood glucose levels. That’s why knowing how much carbohydrate you are consuming can help you keep your blood sugar levels in their target ranges.

How many carbs per day are recommended for people with diabetes?

The Diabetes Canada clinical practice guidelines recommend that 45% to 60% of a person’s daily calories should come from carbohydrate. As well, the guidelines recommend that women should consume between 45 and 60 grams of carbohydrate per meal, while men should consume 60 to 75 grams of carbohydrate per meal. Your healthcare team – which includes a dietitian – can help you determine the right amount of carbohydrates for you.

To determine the impact of carbohydrate on your blood sugar levels, it is a good idea to test your blood sugar just before you eat, and then two hours after a meal. You can then see how carbohydrate raises your blood glucose level, and by how much.

So, what foods contain carbohydrate – and how much?

We’ll review the carbohydrate content of various foods groups in this article. (Check the Nutrition Facts Table on packaged foods for the exact amount of the carbohydrate content of the foods you’re consuming.)

Click here to print out the carb chart.

Is carb content important for people with type 2 diabetes?

Everyone needs carbs as they provide the main energy source. But it's important to choose the right ones. Knowing the amount and type of carbohydrates you consume can help you learn how to manage your blood glucose levels more effectively.