Available carbohydrates

Available carbohydrates are the part of carbohydrates the body can use for energy.

Unit: g

Important notes

Carbohydrates include sugars, starch and dietary fibre.
Sugars are simple carbohydrates, such as glucose, fructose, sucrose and lactose.
Starch is a complex carbohydrate found, for example, in potatoes, rice, bread and cereals.
Fibre is also a carbohydrate by chemical structure, but it is not included in available carbohydrates because the body barely digests it for energy.

Foods highest in available carbohydrates

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Food	Amount per 100 g	Category
White rice Variant: Raw	80 g	Cereals and grains
Brown rice Variant: Raw	76.69 g	Cereals and grains
Corn flour Variant: Dry	76.69 g	Cereals and grains
White wheat flour Variant: Dry	73.7 g	Cereals and grains
Raisins Variant: Dry	73.2 g	Fruits
Millet Variant: Raw	72.9 g	Cereals and grains
Wheat pasta Variant: Dry	72.7 g	Cereals and grains
Maca Variant: Flour	70.3 g	Other
Wheat pasta Variant: Wholegrain dry	67.6 g	Cereals and grains
Buckwheat Variant: Raw	67.5 g	Cereals and grains
Oats Variant: Dry	66.3 g	Cereals and grains
Wholegrain wheat flour Variant: Dry	64.9 g	Cereals and grains
Lentils Variant: Raw	63.4 g	Legumes
Quinoa Variant: Raw	60.7 g	Cereals and grains
Dried apricots Variant: Dry	59.1 g	Fruits
Kiwicha Variant: Dry grain	58 g	Cereals and grains
Prunes Variant: Dry	55.4 g	Fruits
Mung beans Variant: Dry	47.6 g	Legumes
Cañihua Variant: Grain flakes	45.5 g	Cereals and grains
Chia seeds Variant: Dry	42.1 g	Seeds
Fig Variant: Dried fig	36.8 g	Fruits
Wheat pasta Variant: Cooked	31.4 g	Cereals and grains
Wheat pasta Variant: Wholegrain cooked	31.3 g	Cereals and grains
Garlic Variant: Raw	31 g	Vegetables
White rice Variant: Cooked	28.2 g	Cereals and grains
Chickpeas Variant: Cooked	27.4 g	Legumes
Brown rice Variant: Cooked	25.8 g	Cereals and grains
Sweet corn Variant: Fresh grain	25.1 g	Cereals and grains
Millet Variant: Cooked	23.7 g	Cereals and grains
Beans Variant: Cooked	22.8 g	Legumes
Almonds Variant: Raw	21.6 g	Nuts
Cashews Variant: Roasted, unsalted	21.3 g	Nuts
Sweet potato Variant: Raw	20.5 g	Vegetables
Lentils Variant: Cooked	20.1 g	Legumes
Banana Variant: Raw	19.7 g	Fruits
Grapes Variant: Raw	17.2 g	Fruits
Fig Variant: Black fig	17 g	Fruits
Potato Variant: Boiled in water	16.8 g	Vegetables
Potato Variant: Raw, peeled	16.2 g	Vegetables
Pistachios Variant: Roasted, unsalted	14.9 g	Nuts
Melon Variant: Raw fruit	14.8 g	Fruits
Peanuts Variant: Raw	14.8 g	Nuts
Mango Variant: Raw fruit	13.4 g	Fruits
Pear Variant: Raw	12.1 g	Fruits
Mung beans Variant: Cooked	11.9 g	Legumes
Apple Variant: Raw	11.4 g	Fruits
Walnuts Variant: Raw	10.91 g	Nuts
Blueberries Variant: Raw fruit	10.6 g	Fruits
Orange Variant: Fresh juice	10.4 g	Fruits
Sugared cola Variant: Drink	10 g	Beverages
Plum Variant: Raw fruit	9.92 g	Fruits
Papaya Variant: Raw fruit	9.8 g	Fruits
Peach Variant: Raw fruit	9.74 g	Fruits
Onion Variant: Cooked	9.3 g	Vegetables
Mandarin Variant: Raw fruit	9.2 g	Fruits
Watermelon Variant: Raw fruit	8.33 g	Fruits
Orange Variant: Raw fruit	8.03 g	Fruits
Onion Variant: Raw	7.6 g	Vegetables
Beetroot Variant: Cooked	7.13 g	Vegetables
Carrot Variant: Raw	6.8 g	Vegetables
Tarwi Variant: Cooked	6.7 g	Legumes
Broccoli Variant: Raw	6.6 g	Vegetables
Avocado Variant: Raw	6.5 g	Fruits
Beetroot Variant: Raw	6.34 g	Vegetables
Strawberry Variant: Raw fruit	6.03 g	Fruits
Raspberries Variant: Raw fruit	5.83 g	Fruits
Sour cream Variant: Whole	5.56 g	Dairy
Artichoke Variant: Raw	4.9 g	Vegetables
Whole milk Variant: Liquid	4.78 g	Dairy
Plain yoghurt Variant: Plain	4.7 g	Dairy
Cottage cheese Variant: Whole	4.6 g	Dairy
Leek Variant: Raw	4.55 g	Vegetables
Kefir Variant: Plain	4.5 g	Dairy
Pumpkin Variant: Cooked	4.47 g	Vegetables
Turnip Variant: Raw	4.39 g	Vegetables
Eggplant Variant: Cooked	4.17 g	Vegetables
Green beans Variant: Raw	4.14 g	Vegetables
Parsley Variant: Raw	4.1 g	Vegetables
Dill Variant: Raw	3.9 g	Vegetables
Spinach Variant: Raw	3.6 g	Vegetables
Pumpkin Variant: Raw	3.5 g	Vegetables
Ginger Variant: Raw	3.4 g	Vegetables
Green beans Variant: Cooked	3.39 g	Vegetables
Cabbage Variant: Raw	3.3 g	Vegetables
Beef Variant: Liver	3.3 g	Meat
Turnip Variant: Cooked	3.23 g	Vegetables
Fresh cheese Variant: Solid	2.96 g	Dairy
Tomato Variant: Raw	2.7 g	Vegetables
Eggplant Variant: Raw	2.7 g	Vegetables
Celery stalk Variant: Raw	2.41 g	Vegetables
Cucumber Variant: Raw	2.2 g	Vegetables
Cauliflower Variant: Raw	2.13 g	Vegetables
Asparagus Variant: Raw	2.03 g	Vegetables
Zucchini Variant: Raw	1.75 g	Vegetables
Asparagus Variant: Cooked	1.73 g	Vegetables
Cauliflower Variant: Cooked	1.6 g	Vegetables
Lettuce Variant: Raw	1.4 g	Vegetables
Zucchini Variant: Cooked	1.4 g	Vegetables
Egg Variant: Cooked	1.1 g	Eggs
Butter Variant: Unsalted	0.71 g	Oils and fats
Pork Variant: Cooked	0.22 g	Meat
Beef Variant: Cooked	0.2 g	Meat
Chicken breast Variant: Cooked	0 g	Meat