University Hospitals of Leicester
NHS Trust
Carbohydrates
PORTION LIST
© DAFNE Project
Carbohydrate Portion List
Introduction
This list is a guide to help you work out how much carbohydrate is in the foods you like to
eat. The information in this book is based on average servings, so sometimes you may
need to weigh foods to check if your servings are similar. Remember it is not only the
food you eat at mealtimes that contains carbohydrate. Some snack foods also contain
carbohydrate.
10g Carbohydrate = 1 Carbohydrate Portion (CP)
1 cup as described in this list refers to a standard metric 200 ml cup
Food Labels
The carbohydrate portions in this book are based on average contents from a
number of different brands. You may wish to be more specific with your
carbohydrate portions by looking at the nutritional labels on your food packaging.
Amounts are given in ‘per 100g’ or ‘per serving/portion’.
If you prefer to use ‘per 100g’ you need to know the weight of the portion you are
eating.
If you prefer to use ‘per portion’ you will need to check that your portion size
matches that of the manufacturer.
When calculating the carbohydrate content of the food you are eating you need to
look at the total carbohydrate value given (not just carbohydrate from sugars).
Below is a nutritional label from a pizza.
It gives information in ‘per 100g’ and ‘per ½ pizza’.
If you were to eat half of the pizza this would contain 33g of carbohydrate or
3CP’s. If you were to eat all of the pizza this would contain 66g of carbohydrate
or 6½CP’s. When calculating carbohydrate/CP’s you will need to round up or round
down to the nearest 10g or nearest half portion (5g).
Thin & Crispy Ham and Pineapple Pizza 260g
Nutritional Information
Typical Values (Cooked as per instructions)
Per ½ pizza
Per 100g
Energy
Carbohydrate
of which sugar
Fat
247kcals
25.3g
3.7g
11.0g
321kcal
33g
4.8g
14.3g
Use this value for calculating Carbohydrate/CP’s
2
Food Group
Page
Cereals
4
Bread
4
Potatoes
5
Pasta / Rice
5
Pies / Pastries / Pizza
6
Main Meal Accompaniments
6
Soups & Sauces
7
Biscuits / Crackers / Savoury Snacks
7
Cakes
Puddings
8
Ice Cream
Fruit
9
Homebaking
9
8
9
Milk and Dairy
10
Preserves
10
Sweets
10
Drinks
10
Hypo Treatment
11
Takeaways
11
Common Indo-Asian Foods
11
Alcohol
12
3
Food Group: Cereals
Carbohydrate Portions
All-Bran (1 cup, 65g)
3
Branflakes (1 cup, 45g )
3
Cheerios (1 cup, 25g)
2
Cornflakes (1 cup, 30g)
2½
Country Crisp (1 cup, 70g)
5
Crunchy Nut Cornflakes (1 cup, 40g)
3½
Frosties (1 cup, 30g)
3
Frosted Shreddies (1 cup, 60g)
5
Fruit and Fibre (1 cup, 50g)
3½
Muesli (1 cup, 95g)
6½
Porridge oats (½ cup, 50g)
3
Porridge with milk (average serving, 200g)
3
Porridge with water (1 cup, 200g)
2
Rice Krispies (7 tablespoons, 30g)
3
Sachet of porridge made with milk
2½-3
Shredded Wheat (1)
1½
Shreddies (55g)
4
Special K (1 cup, 40g)
3
Weetabix (1)
1
Do not forget to add the carbohydrate for your milk – see page 10
Food Group: Bread
Carbohydrate Portions
Bagel (70g)
Bread (100g)
Bread roll medium (50g)
Bread roll large (118g)
Breadstick (2)
Chapatti (50g)
Ciabatta (2” piece)
Croissant (1)
Crumpet (1)
Currant bread (1 slice)
English muffin (bread based)
Finger roll (40g)
Focaccia (whole 300g)
French stick (2” slice)
Naan bread (standard from supermarket)
Pitta bread
Rye bread (1 slice)
Sliced bread (1 thin)
Sliced bread (1 medium)
Sliced bread (1 thick)
4
4
5
2½
5½
1
2
2
2
2
1½
3
2
12
2
6
3
1
1
1½
2
Food Group: Potatoes
Carbohydrate Portions
The values of jacket potatoes are only a guide. The weight of a jacket potato
varies widely depending on how it is cooked e.g. microwaved or baked in the
oven etc. Jacket potatoes lose water when they are cooked and so after
cooking they will weigh less.
Raw potato (per 100g)
1½
Jacket / baked (cooked with skin)
Small (100g)
3
Medium (180g)
5½
Large (330g)
10
Roast potato (1 small 40g)
1
Roast potato (100g)
2½
Boiled potato (100g)
1½
Boiled potato (1 egg size, 60g)
1
Fries (10 thin cut, 25g)
1
Chips (100g)
3
Chips (3-4 medium cut, 40g)
1
Crisps (25g bag)
1½
Croquette (2 ready prepared)
1
Fries (regular from takeaway, 110g)
4
Mashed potato (100g)
1½
Mashed potato (1 scoop or 1 tablespoon, 60g)
1
Microchips (1 box)
3
Plantain (1 finger, boiled, 200g)
6
Popcorn, savoury (100g)
5
Potato Waffle (1 frozen)
1
Potato wedges (2 large, 30g)
1
Yam, raw (100g)
3
Potato Smiles (2) frozen
1
Food Group: Pasta / Rice
Carbohydrate Portions
You will notice that there are values for both cooked and dried weights of these
foods. This is because they take on water when cooked so will weigh more,
but the carbohydrate content will not change.
You can calculate the carbohydrate portions using whichever method you
prefer.
Cous cous cooked (100g)
2
Cous cous dried (100g)
7
Filled tortellini fresh (½ packet, 150g)
6
Lasagne / cannelloni – ready made (1
4½
individual portion, 400g)
5
Lasagne sheet (uncooked)
Macaroni cheese (small tin, 200g)
Noodles (1 serving, 100g dried weight)
Pasta, cooked (1 serving spoon, 30g)
Pasta, uncooked (100g)
Pot noodle/rice per pot
Ravioli, tinned in tomato sauce (small tin,
200g)
Rice cooked (1 rounded tablespoon, 30g)
Rice uncooked (100g)
Rice uncooked (⅓ cup, 75g)
Spaghetti, tinned in tomato sauce (small tin,
200g)
Straight to wok noodles (150g)
Food Group: Pies/Pastries/Pizza
Chicken kiev
Cornish pasty (150g)
Fish fingers (3)
Fray Bentos pie (½)
2 mini sausage rolls
12” pizza (large thin crust, 560g)
12” pizza (large deep pan, 700g)
9” pizza (medium thin crust, 260g)
9” pizza (medium deep pan, 410g)
7” pizza (small thin crust, 120g)
7” pizza (small deep pan, 230g)
Pork pie (75g)
Quiche (¼, 100g)
Sausage roll (party size, 2)
Sausage roll (medium, approx 4”)
Spring roll (medium, 70g)
Steak and kidney pie (individual)
Steak and kidney pudding
1
2½
7
1
7
6
2½
1
8
6
3
4
Carbohydrate Portions
1½
3½
1½
3
1
19
24½
9
14
4
8
2
2
1
3
1½
4
3½
Food Group: Main Meal
Accompaniments
Carbohydrate Portions
Baked beans (1 small tin, 200g)
Dumpling (1 small frozen)
Garlic bread (9” baguette)
Onion rings x4 (50g)
Tortilla (9½”)
Yorkshire pudding (2 small)
Yorkshire pudding (giant, 110g)
1
2
9
1½
3½
1½
4
6
Food Group: Soups and sauces
Soup, ½ medium tin (200g)
e.g. cream of chicken / cream of mushroom/
french onion
e.g. Big Soup / cream of tomato / lentil /
vegetable / potato & leek / Mulligatawny
Soup – packet “Cup-a-Soup” (with croutons)
Sweet and sour sauce (100g, approx ¼ jar)
Food Group: Biscuits/Crackers/
Savoury Snacks
Carbohydrate Portions
1
1½
1½-2
2½
Carbohydrate Portions
Bourbon (1)
Butter puffs (2)
Cereal bar (Harvest / Tracker / Jordan /
Frusli)
Chocolate coated digestive / Hob Nob (1)
Chocolate fingers (3)
Cream cracker (2)
Crisp bread e.g. Ryvita (2)
Custard cream (1)
Digestive (1)
Fig roll (1)
Flapjack (90g)
Ginger nut (2)
Iced Gems (1 bag)
Jaffa cake (1)
Kit Kat (2 fingers)
Malted milk (2)
Nutrigrain (cereal bar)
Oatcakes (2)
Party rings (2)
Penguin
Pink wafer biscuits (2)
Rich tea (2)
Ritz biscuits (8)
Shortbread finger (1)
Snowball
TUC sandwich (2)
TUC plain (3)
Wagon Wheel
Wafer Bix (either 2 large or 4 small)
7
1
1
1½-2
1
1
1
1
1
1
1
5
1½
2
1
1½
1
2½
1-1½
1
1½
1
1
1½
1
1
1
1
2½
1
Food Group: Cakes
Carbohydrate Portions
Belgian bun (110g)
Cake slice (Mr Kipling type)
Chelsea bun (85g)
Custard slice
Custard tart
Danish pastry (85g)
Eccles cake (45g)
Frozen chocolate éclair
Fruit cake (individually wrapped, 60g)
Fruit pie (individual)
Iced fruit cake (60g)
Jam doughnut (65g)
Jam tart (individual)
Madeira (thin slice, 40g)
Malt loaf (1 thin slice, 33g)
Mini chocolate roll
Muffin (sweet, 110g)
Scone (60g)
Scotch pancake (1)
Teacake (large, 55g)
Vanilla slice (100g)
6
2
4
4
2½
4-5
2½
1
3½
3
4
3
2
2
2
1½
5½
3
1½
3
4
Food Group: Puddings
Carbohydrate Portions
Angel Delight ½ packet made up with milk
th
Cheese cake (1/6 )
Christmas pudding (individual, 100g)
Crepes (40g)
Crunch Corner yogurt
Custard (ready to serve, 200g)
Full sugar jelly (small pot, 120g)
Individual trifle
Individual sponge pudding (110g)
th
Lemon meringue pie (1/6 )
Light mousse
Meringue nest
Milk pudding (small tin, 200g)
Muller Rice
Non sugar free jelly (small serving)
Potted dessert (trifle, mousse)
Tinned sponge pudding (150g / ½ tin)
th
Treacle tart (1/6 )
8
3
2½-3
5½
1
3
3
2-3
2-3
6-7
3½
1
1
3
3½
1½
2-3
7
4½
Food Group: Ice Cream
Carbohydrate Portions
th
Arctic roll slice (1/5 roll)
Bite size Feast
Choc ice (50g)
Cornetto
Fruit lolly
Ice cream (1 scoop, 50g)
Mars ice cream
Magnum (classic / white / mint / almond)
Solero
Vienetta slice (¼)
Food Group: Fruit
2
1
1
2½
1
1
1½
2½
2
2
Carbohydrate Portions
Apple (1 average size, 100g)
Apricots (4 semi dried. 36g)
Banana (no skin, 100g)
Fruit cocktail in juice (¼ tin)
Grapes (100g)
Grapes (small bunch, 65g)
Kiwi fruit (no skin, 60g)
Mango (no stone, 100g)
Melon (weighed without skin, 200g)
Nectarine or peach (fresh or tinned in juice,
100g)
Orange, (average, no skin 160g)
Pear, fresh or tinned in juice (100g)
Pineapple (1 ring, 40g)
Pineapple fresh or tinned in juice (100g)
Plums (x2 without stone, 110g)
Sultanas / raisins (2 dessertspoons, 25g)
Strawberries (10 medium)
Strawberries (100g)
Food Group: Home Baking
1
1½
2
1
1½
1
½
1½
½
1
1½
1
½
1
1
2
1
½
Carbohydrate Portions
Cornflour / custard powder (25g)
Dried fruit (25g)
Flour (100g)
Flour (25g)
Glace cherries (25g)
Oats (25g)
Semolina (25g, dried)
Sugar (1 level teaspoon, 5g)
2
2
7
2
2
1½
1½
½
9
Food Group: Milk and Dairy
Carbohydrate Portions
Milk shake (ready made 500ml)
Milk, all types (1 glass 200ml / ⅓ pt)
Yogurt, low fat fruit (125g)
Yogurt, low fat natural (150g)
5
1
1-1½
1
Food Group: Preserves
Carbohydrate Portions
Chocolate spread (20g, heaped teaspoon)
Honey / syrup (15g / rounded teaspoon)
Jam / marmalade (15g / 1 rounded
teaspoon)
Mango chutney (20g, 1 heaped teaspoon)
Food Group: Sweets
1
1
1
1
Carbohydrate Portions
Bounty (twin pack, 57g)
Chocolate bar (50g)
Crunchie (40g)
3 chocolates individually wrapped e.g. Quality
Street
Fruit Pastilles (1 packet, 52g)
Halls Soothers (1 packet)
Haribo Starmix (pocket pack, 32g)
(minis,15g)
Lockets (1 tube)
M&M’s (standard packet) Crispy / Peanut
Maltesers (standard packet)
Mars bar (58g)
Marshmallow
Minstrels (standard packet)
Polo mints (1 tube)
Skittles Fruits (55g)
Starburst (45g)
Snickers (58g)
Twix (58g)
Wispa (39g)
Food Group: Drinks
3½
3
3
2
4½
4
2½
1
4
2½
2½
4
½
3
3½
5
4
3
4
2
Carbohydrate Portions
Instant chocolate drink (1 sachet / 4 heaped
teaspoons, made with water)
Drinking chocolate (1 mug with milk, 18g)
Instant chocolate drink, low sugar / low fat (1
sachet / 3 heaped teaspoons, made with
water)
10
2
2
½
Malted milk (1 mug, 25g) e.g. Horlicks,
Ovaltine original made with milk
Orange juice, unsweetened (100ml)
Food Group: Hypo Treatment
3
1
Carbohydrate Portions
Coke (200mls)
Dextrose tablets (6)
Fruit juice (200mls)
Lemonade (300mls)
Lucozade original (120mls)
2
2
2
1½
2
Food Group: Takeaways
Carbohydrate Portions
Pizza (see page 6)
Chinese (average serving)
Plain boiled rice (standard foil or plastic tray)
Egg fried rice (standard foil or plastic tray)
Chow mein (foil tray 550g)
Indian (average serving)
Rice (plain boiled, 1 tray, 300g)
Rice (pilau, 1 tray, 300g)
Poppadoms x 2
Samosa (thick pastry, 60g)
Bhaji (large)
Chapatti (small, very thin, 30g)
Chapatti (large, 75g)
Large naan bread (150g)
Fish and Chips
Fish in batter (medium, 180g)
Chips (large portion, 395g)
Chips (cone, 130g)
Burger Bar
Hamburger
Whopper
Big Mac
Chicken nuggets (6)
Fries (small)
Fries (large)
Milk shake (small)
Milk shake (medium)
Milk shake (large)
9
10
8
9
7½
1
2
1
4
3½
7½
2
12
4
3
5
4
2
3
5½
4
7
8½
Commonly eaten Indo Asian Foods (per average portion)
Paratha (125g)
Meat pilau (300g)
5½
7½
11
Vegetable pilau (250g)
Chapatti (small and thin, 25g)
Meat or veg samosa (thick pastry x 3, 175g)
Meat or veg samosa (thin pastry x 3, 115g)
Bhajia battered x 3 (145g)
Khitcherie (250g)
Kheer (200g)
2 squares burfi (100g)
2 pieces jellabi (70g)
Ganthia (100g)
Mango lassi (300ml)
Rus-mango pulp (150g)
Food Group: Guidelines for Alcohol
6
1
6
4½
3
3
6
4
3
2½
5
4
Carbohydrate Portions
•
Beware alcohol can cause serve hypoglycaemia
•
1-2 glasses of wine/beer with a meal requires no action
•
To prevent a hypo after drinking alcohol, reduce your next
dose of background insulin and / or eat additional
carbohydrate without taking quick acting insulin
•
Remember to consider the effects of exercise e.g. dancing /
sex / football
Wines / spirits
Lager / stout / bitter (per pint)
Strong bitter / brown ale (per pint)
Dry cider (per pint)
Sweet cider (per pint)
Alcopops (per 275ml bottle)
Liquers / port (per measure)
Trace
1
1½
1½
2½
3
½
Developed and produced by the Nutrition and Dietetic Service, University Hospitals of
Leicester NHS Trust
(some of the food list has been reproduced with kind permission of the DAFNE Project)
Crown Copyright: University Hospitals of Leicester NHS Trust and Leicestershire
Partnership NHS Trust July 2012
Access our website on: www.lnds.nhs.uk