Carbs play a vital role in human development, blood clotting, fertilization, and the proper functioning of the immune system. They are also found in almost every living thing. The term “carbohydrates” is a broad category that includes starches, fibers, and sugars (1).
While it is true that the amount of free sugar in our diet should be reduced, we should include foods high in carbohydrates such as starchy, high fiber varieties for a balanced diet. Therefore, what matters most is the quality of carbohydrate rather than the quantity.
Recommended Daily Value for Carbohydrates
Based on a 2,000 calorie diet, the daily value (DV) is 300g per day (2). Depending on your calorie needs, this value may be lower or higher. It is important to note that:
- A low DV of total carbohydrate per serving is 5% or less
- A high DV of total carbohydrate per serving is 20% or more
What this means is that you should aim for a total DV percentage of total carbohydrate per serving that falls between these numbers. It is, however, important to note that not all carbs are the same. Try to opt for whole-grain versions of food like pasta and rice, instead of the refined versions.
When choosing foods with carbohydrates, you should focus on those options that are nutrient-dense, and contain carbs in the form of fiber and sugars that occur naturally – these are better for you compared to options that contain less fiber and nutrients, and added sugar content from artificial sources.
Below, we introduce you to five foods that are high in carbs – these are the types of foods that you want to avoid, as they generally contain a 20% or higher DV of total carbohydrate. We will also show you five healthy alternatives that are lower in carbs, and able to give you access to a more nutrient-dense food that will contribute to a healthier body.
5 Foods High in Carbohydrates to Avoid
1. Soft Pretzels
Pretzels are low in fat and protein and high in carbohydrates (3). Compared with potato chips, 1 ounce of pretzels raises blood sugar higher than the same amount of potato chips. Per 100g, pretzels contain:
- Total Calories: 338
| Total Carbohydrate of which dietary fiber of which sugars | 69.39g 1.7g 0.25g | DV 23% 7% 1% |
| Total Fat | 3.1g | 5% |
| Protein | 8.2g | 16% |
| Calcium | 23% | |
| Iron | 3.92% | |
| Sodium | 545mg | 23% |
Full nutrition profile of Pretzels.
2. Potato Chips
This snack is easy to grab and may seem like a quick fix for hunger, but potato chips contain almost no fiber, only 2g of protein and are extremely high in sodium. Per 100g, potato chips contain:
- Total Calories: 532
| Total Carbohydrate of which dietary fiber of which sugars | 53.83g 3.1g 0.33g | DV 18% 12% 1% |
| Total Fat | 33.98g | 52% |
| Protein | 6.39g | 13% |
| Calcium | 21% | |
| Iron | 1.28% | |
| Sodium | 527mg | 22% |
| Vitamin C | 20% |
Full nutrition profile of potato chips.
3. White Bread
Bread made from refined grains has the germ and bran removed, extending their shelf life and giving them a finer texture. However, the refining process removes fiber and other vital nutrients. 100g of white bread contains:
- Total Calories: 266
| Total Carbohydrate of which dietary fiber of which sugars | 49.42g 2.7g 5.67g | DV 14% 11% 11% |
| Total Fat | 3.33g | 5% |
| Protein | 8.85g | 18% |
| Calcium | 144mg | 14% |
| Iron | 3.61 | 20% |
| Sodium | 490mg | 20% |
| Vitamin B2 | 8.85mg | 521% |
| Vitamin C | 0mg |
Full nutrition profile of white bread.
4. Sugary Drinks (Carbonated Beverages)
The calorific breakdown of carbonated, sugary drinks such as cream soda comes from 100% carbohydrate, all of which is from sugar and 0% protein and 0% fat. One 12-ounce can of soda contains approximately ten teaspoons of sugar alone. It’s easy to see how so many people consume significantly more than the recommended DV. 1 can (12 fl oz) contains:
- Total Calories: 189.21
| Total Carbohydrate of which dietary fiber of which sugars | 49.34g 0g 49.34g | DV 14.84% 0% 100.17% |
| Total Fat | 0g | 0% |
| Protein | 0g | 0% |
| Calcium | 18.55mg | 3.71% |
| Sodium | 44.52mg | 3.71% |
| Vitamins | 0% |
Full nutrition profile of Carbonated beverages.
5. Candy
Another unhealthy food item made almost entirely out of sugar is candy. The main ingredients in jellybeans, for example, are corn syrup, sugar, modified food starch, and less than 2% of flavorings and other ingredients. Regarding nutritional value, 100g of jellybeans contains:
- Total Calories: 375
| Total Carbohydrate of which dietary fiber of which sugars | 93.55g 0.2g 70g | DV 20% 1% 140% |
| Total Fat | 0.05g | 0% |
| Protein | 0g | 0% |
| Calcium | 3mg | 0% |
| Sodium | 50mg | 2% |
| Vitamins | 0% |
Full nutrition profile of Candies.
Healthy Foods High In Carbohydrates
1. Raw Quinoa
Hailed as a superfood, quinoa is a nutrient-dense, gluten-free carbohydrate. While many people think it is a grain, it isn’t. Quinoa is a seed or pseudo-grain. It is the only source of carbohydrates that contains all nine amino acids. Additionally, it is a complete protein. It’s loaded with fiber and packed with vitamins and minerals. One 100g of uncooked quinoa contains:
- Total Calories: 368
| Total Carbohydrate of which dietary fiber of which sugars | 64.16g 7g 0g | DV 21% 28% 0% |
| Total Fat | 6.07g | 9% |
| Protein | 14.12g | 28% |
| Magnesium | 197mg | 49% |
| Phosphorus | 457mg | 65% |
| Iron | 4.57 | 25% |
| Sodium | 0% | |
| Cholesterol | 0% | |
| Vitamin B2 | 14.12mg | 831% |
Full nutrition profile of Raw Quinoa.
2. Sweet Potatoes
Not only are sweet potatoes high in carbohydrates, but they also contain high levels of vitamins A and C. In fact, one cup of sweet potato takes care of half your daily vitamin C needs. Both vitamins are key in supporting immune function, with Vitamin A playing a huge role in healthy organ function, skin, and good vision. 100g of sweet potatoes contains:
- Total Calories: 86
| Total Carbohydrate of which dietary fiber of which sugars | 20.12g 3g 4.18g | DV 7% 12% 8% |
| Total Fat | 0.05g | 0% |
| Protein | 1.57g | 3% |
| Magnesium | 25mg | 6% |
| Phosphorus | 47mg | 7% |
| Potassium | 337 | 10% |
| Manganese | 0.26mg | 11% |
| Cholesterol | 0% | |
| Vitamin B2 | 1.57mg | 92% |
| Vitamin A | 14187IU | 608% |
| Vitamin C | 2.40mg | 2% |
Full nutrition profile of sweet potatoes.
3. Oats
High in both carbohydrates and protein, oats are extremely healthy and known to help treat diabetes, lower high cholesterol, and blood pressure, digestion problems, as well as prevent stomach cancer, colon cancer, and heart disease. 100g of oats contains:
- Total Calories: 389
| Total Carbohydrate of which dietary fiber of which sugars | 66.27g 10.6g 0g | DV 22% 42% 0% |
| Total Fat | 6.9g | 11% |
| Protein | 16.89g | 34% |
| Magnesium | 177mg | 44% |
| Phosphorus | 523mg | 75% |
| Potassium | 429mg | 12% |
| Manganese | 4.92mg | 214% |
| Cholesterol | 0% | |
| Vitamin B2 | 16.89mg | 994% |
Full nutrition profile of oats.
4. Oranges
91% of an orange’s calories come from carbohydrates. This fruit has many benefits, including:
- Slowing the advancement of vision loss
- Boosts the immune system
- Aids in the absorption of iron
- Protects the body’s cells from damage
200g of oranges contains:
- Total Calories: 94
| Total Carbohydrate of which dietary fiber of which sugars | 23.50g 4.8g 18.70g | DV 8% 20% 38% |
| Total Fat | 0g | 0% |
| Protein | 1.88g | 4% |
| Vitamin C | 106.4mg | 178% |
| Vitamin B2 | 1.88mg | 110% |
| Potassium | 362mg | 10% |
| Calcium | 80mg | 8% |
| Cholesterol | 0% |
Full nutrition profile of Oranges.
5. Blueberries
Blueberries may be small, but they are considered a superfood. They are high in carbohydrates, vitamin C and potassium, and are packed full of antioxidants.
Blueberries are anti-inflammatory and can help lower the risk of cancer and heart disease. 100g of blueberries contains:
- Total Calories: 57
| Total Carbohydrate of which dietary fiber of which sugars | 14.49g 2.4g 9.96g | DV 5% 10% 20% |
| Total Fat | 0.33g | 1% |
| Protein | 0.74g | 1% |
| Vitamin C | 9.7mg | 9% |
| Vitamin B2 | 0.74mg | 44% |
| Potassium | 77mg | 2% |
| Phosphorus | 12mg | 2% |
| Cholesterol | 0% |
Full nutrition profile of Blueberries.
Foods High in Carbohydrates: Quality Matters
No matter which carbohydrate-rich foods you choose to include in your diet, remember that the type of carbohydrate is more important than the amount you eat.
Choose carbohydrates from healthy sources for a healthy, well-balanced diet.
