The Carb Database
Net carbs, fiber, glycemic index and keto score for every food. Start typing.
Best slow-burn carbs · lowest glycemic index
Bread
Loaves, slices and the fermentation that changes everything.White Bread
Bread · 1 slice (28g)
14g
carbs
Whole Wheat Bread
Bread · 1 slice (28g)
12g
carbs
Sourdough Bread
Bread · 1 slice (50g)
25g
carbs
Plain Bagel
Bread · 1 medium (105g)
55g
carbs
Pita Bread
Bread · 100g (3.5 oz)
47.8g
carbs
Naan
Bread · 100g (3.5 oz)
50.4g
carbs
Cornbread
Bread · 100g (3.5 oz)
76.7g
carbs
Croissant
Bread · 100g (3.5 oz)
37.1g
carbs
English Muffin
Bread · 100g (3.5 oz)
50.2g
carbs
Multigrain Bread
Bread · 100g (3.5 oz)
47.5g
carbs
Wheat Bread
Bread · 100g (3.5 oz)
47.5g
carbs
Pancakes
Bread · 100g (3.5 oz)
73.9g
carbs
Waffles
Bread · 100g (3.5 oz)
32.9g
carbs
Biscuit
Bread · 100g (3.5 oz)
43.6g
carbs
Tortilla Chips
Bread · 100g (3.5 oz)
67.4g
carbs
Crackers
Bread · 100g (3.5 oz)
71.7g
carbs
Chocolate Chip Cookies
Bread · 100g (3.5 oz)
60.8g
carbs
Brownie
Bread · 100g (3.5 oz)
76.6g
carbs
Doughnut
Bread · 100g (3.5 oz)
59.5g
carbs
Blueberry Muffin
Bread · 100g (3.5 oz)
77.4g
carbs
Grains
Rice, oats, quinoa and the whole-grain workhorses.White Rice
Grains · 1 cup cooked (158g)
45g
carbs
Brown Rice
Grains · 1 cup cooked (195g)
52g
carbs
Quinoa
Grains · 1 cup cooked (185g)
39g
carbs
Rolled Oats
Grains · 1 cup cooked (234g)
28g
carbs
Couscous
Grains · 1 cup cooked (157g)
36g
carbs
Barley
Grains · 100g (3.5 oz)
77.7g
carbs
Grits
Grains · 100g (3.5 oz)
78.4g
carbs
Muesli
Grains · 100g (3.5 oz)
75.7g
carbs
Pasta
The carb-loader's best friend, decoded.
Fruit
Nature's carbs — from low-GI berries to power bananas.Banana
Fruit · 1 medium (118g)
27g
carbs
Apple
Fruit · 1 medium (182g)
25g
carbs
Blueberries
Fruit · 1 cup (148g)
21g
carbs
Strawberries
Fruit · 1 cup (152g)
12g
carbs
Orange
Fruit · 1 medium (131g)
15g
carbs
Grapes
Fruit · 1 cup (151g)
27g
carbs
Watermelon
Fruit · 1 cup diced (152g)
11.5g
carbs
Avocado
Fruit · 1/2 medium (100g)
9g
carbs
Medjool Dates
Fruit · 1 date (24g)
18g
carbs
Mango
Fruit · 1 cup (165g)
25g
carbs
Peach
Fruit · 100g (3.5 oz)
10.1g
carbs
Pear
Fruit · 100g (3.5 oz)
15.1g
carbs
Cherries
Fruit · 100g (3.5 oz)
16g
carbs
Cantaloupe
Fruit · 100g (3.5 oz)
8.2g
carbs
Pomegranate
Fruit · 100g (3.5 oz)
18.7g
carbs
Fig
Fruit · 100g (3.5 oz)
19.2g
carbs
Nectarine
Fruit · 100g (3.5 oz)
9.2g
carbs
Papaya
Fruit · 100g (3.5 oz)
10.8g
carbs
Cranberries
Fruit · 100g (3.5 oz)
12g
carbs
Lemon
Fruit · 100g (3.5 oz)
16g
carbs
Guava
Fruit · 100g (3.5 oz)
14.3g
carbs
Tangerine
Fruit · 100g (3.5 oz)
10.1g
carbs
Vegetables
The low-carb, high-volume foundation.Broccoli
Vegetables · 1 cup chopped (91g)
6g
carbs
Spinach
Vegetables · 1 cup raw (30g)
1.1g
carbs
Cauliflower
Vegetables · 1 cup (107g)
5.3g
carbs
Zucchini
Vegetables · 1 cup sliced (113g)
3.5g
carbs
Carrot
Vegetables · 1 medium (61g)
6g
carbs
Tomato
Vegetables · 100g (3.5 oz)
5.5g
carbs
Green Peas
Vegetables · 100g (3.5 oz)
14.4g
carbs
Kale
Vegetables · 100g (3.5 oz)
4.4g
carbs
Onion
Vegetables · 100g (3.5 oz)
9.9g
carbs
Okra
Vegetables · 100g (3.5 oz)
7.5g
carbs
Artichoke
Vegetables · 100g (3.5 oz)
10.5g
carbs
Pumpkin
Vegetables · 100g (3.5 oz)
6.5g
carbs
Soybeans
Vegetables · 100g (3.5 oz)
11g
carbs
Lima Beans
Vegetables · 100g (3.5 oz)
20.2g
carbs
Hot Dog
Vegetables · 100g (3.5 oz)
23.4g
carbs
Starchy Veg
Potatoes, corn and the energy-dense roots.Baked Potato
Starchy Veg · 1 medium (173g)
37g
carbs
Sweet Potato
Starchy Veg · 1 medium baked (114g)
24g
carbs
Sweet Corn
Starchy Veg · 1 ear (90g)
19g
carbs
French Fries
Starchy Veg · 100g (3.5 oz)
35.2g
carbs
Mashed Potatoes
Starchy Veg · 100g (3.5 oz)
14.6g
carbs
Yam
Starchy Veg · 100g (3.5 oz)
27.9g
carbs
Cassava
Starchy Veg · 100g (3.5 oz)
38.1g
carbs
Legumes
High-fiber, low-GI plant protein.Black Beans
Legumes · 1 cup cooked (172g)
41g
carbs
Chickpeas
Legumes · 1 cup cooked (164g)
45g
carbs
Lentils
Legumes · 1 cup cooked (198g)
40g
carbs
Edamame
Legumes · 1 cup (155g)
14g
carbs
Kidney Beans
Legumes · 100g (3.5 oz)
2.8g
carbs
Split Peas
Legumes · 100g (3.5 oz)
61.6g
carbs
Hummus
Legumes · 100g (3.5 oz)
14.9g
carbs
Fava Beans
Legumes · 100g (3.5 oz)
58.3g
carbs
Bacon
Legumes · 100g (3.5 oz)
5.3g
carbs
Tempeh
Legumes · 100g (3.5 oz)
7.6g
carbs
Protein
Zero- and low-carb building blocks.Chicken Breast
Protein · 3 oz cooked (85g)
0g
carbs
Eggs
Protein · 1 large (50g)
0.4g
carbs
Salmon
Protein · 3 oz cooked (85g)
0g
carbs
Firm Tofu
Protein · 1/2 cup (126g)
3.5g
carbs
Ham
Protein · 100g (3.5 oz)
2.4g
carbs
Turkey Breast
Protein · 100g (3.5 oz)
2.2g
carbs
Sausage
Protein · 100g (3.5 oz)
3.4g
carbs
Gummy Bears
Protein · 100g (3.5 oz)
0g
carbs
Dairy
Yogurt, cheese and the protein crowd.Cheddar Cheese
Dairy · 1 oz (28g)
0.9g
carbs
Plain Greek Yogurt
Dairy · 1 cup (245g)
8.7g
carbs
Cottage Cheese
Dairy · 1/2 cup (113g)
5g
carbs
Skim Milk
Dairy · 100g (3.5 oz)
7.7g
carbs
Parmesan Cheese
Dairy · 100g (3.5 oz)
40g
carbs
Sour Cream
Dairy · 100g (3.5 oz)
7.1g
carbs
Ice Cream
Dairy · 100g (3.5 oz)
37.1g
carbs
String Cheese
Dairy · 100g (3.5 oz)
2.4g
carbs
Swiss Cheese
Dairy · 100g (3.5 oz)
1.4g
carbs
Nuts & Seeds
Healthy-fat, keto-friendly snacking.Snacks
From popcorn to dark chocolate.Air-Popped Popcorn
Snacks · 3 cups popped (24g)
19g
carbs
Pretzels
Snacks · 1 oz (28g)
23g
carbs
Potato Chips
Snacks · 1 oz (28g)
15g
carbs
85% Dark Chocolate
Snacks · 1 oz (28g)
13g
carbs
Coconut
Snacks · 100g (3.5 oz)
0.8g
carbs
Basmati Rice
Snacks · 100g (3.5 oz)
82.6g
carbs
Jasmine Rice
Snacks · 100g (3.5 oz)
82.6g
carbs
Granola
Snacks · 100g (3.5 oz)
64.4g
carbs
Rice Cakes
Snacks · 100g (3.5 oz)
79.9g
carbs
Mozzarella Cheese
Snacks · 100g (3.5 oz)
27.2g
carbs
Sardines
Snacks · 100g (3.5 oz)
0g
carbs
Granola Bar
Snacks · 100g (3.5 oz)
64.4g
carbs
Trail Mix
Snacks · 100g (3.5 oz)
44.9g
carbs
Milk Chocolate
Snacks · 100g (3.5 oz)
59.4g
carbs
Fruit Snacks
Snacks · 100g (3.5 oz)
88g
carbs
Orange Juice
Snacks · 100g (3.5 oz)
13.4g
carbs
Apple Juice
Snacks · 100g (3.5 oz)
11.7g
carbs
