• All foods contain a different amount of carbs

  • We have produced this guide to help you carb count

  • We have calculated the amount of carbs in 1g of commonly eaten foods

  • Weigh your portion of food on a set of digital scales. Simply multiply the weight of the portion shown on your scales by the carbs in 1g of the food in the table, as the examples below show:

e.g

180g portion of basmati rice

180g x 0.31 = 55.8 = 56g carbs in 180g rice

150g oven chips

150g x 0.30 = 45g carbs in 150g chips

 

Food

Carbs in

1g of food

Food

Carbs in

1g of food
Basmati Rice 0.31 Oven chips 0.30
Brown Rice 0.30 Roast potatoes 0.26
Long Grain White Rice 0.31 Mashed potatoes 0.16
Pilau Rice 0.24 Boiled potatoes 0.15
Homemade Gluten Free Bread 0.46 Chip shop chips 0.33
Gluten free pasta twists, penne, spaghetti, tagliatelle 0.27 Jacket potato 0.21
Milk (skimmed, semi skimmed, whole) 0.05 Gluten free Bran Flakes 0.73
Oat Milk 0.07 Gluten free Rice Krispie style cereal 0.90
Coconut Milk 0.05 Apple 0.11
Almond Milk 0.03 Banana (peeled) 0.21
Gluten free porridge 0.15 Banana (unpeeled – use for packed lunches) 0.13
Lasagne with gluten free pasta 0.15 Pear 0.11
Cottage pie 0.11 Orange 0.06
Fish pie (made with cornflour) 0.14 Grapes 0.15
Tarka Dhal 0.13 Kiwi 0.09
Corned beef hash 0.12 Tinned peaches (in juice) 0.10
Cornflakes 0.93 Tinned pears (in juice) 0.09
Frosted flakes 0.87 Plain Yoghurt 0.08
Honey nut flakes 0.87 Gluten free pizza bases 0.54
Gluten-free muesli 0.60    

 

Use the food label to carb count

No need to carb count

Avoid
  • Gluten Free Bread products eg loaves, naan bread, crumpets, pittas, baps, wraps, bagels, croissants chapattis, roti’s etc
  • Gluten Free Crackers – eg ryvitas, oat cakes, breadsticks etc
  • Baked beans
  • Ready meals
  • Gluten Free Chicken and Fish products coated in batter or breadcrumbs, eg fishfingers and nuggets, kievs etc
  • Gluten Free Pizza/bases
  • Gluten Free Potato waffles, hash browns, potato smiles, veggie burgers coated in breadcrumbs
  • Gluten Free Sausage rolls, pasties, pies
  • Crisps and corn snacks • Yoghurts and pot desserts
  • Pot Rice
  • Carb count sauces made from jars of sauce eg pasta and stir fry sauces
  • Eggs
  • Meat – lamb, beef, pork, chicken (uncoated)
  • Tinned tuna, mackerel, sardines etc
  • Vegetables Salad
  • Mayonnaise Sugar free jelly
  • Sugar free fizzy drinks and cordial
  • Butter and spread
  • Cooking oil
  • Cream
  • Cheese
  • Salsa
  • Nuts
  • Sugar free nut butters
  • Meridian chocolate spread – (limit)
  • Casseroles containing just veg and meat (no potatoes)
  • Stir fry from scratch– just meat and veg
  • Curries from scratch - just meat and veg
  • Jams, honey, Nutella, marmalades, syrups, nut butters with added sugar
  • Full sugar fizzy drinks and energy drinks
  • Fresh fruit juice
  • Milkshakes from fast food outlets, Friij etc, slushes
  • Cakes, biscuits, cupcakes, doughnuts
  • Sweets, chocolate etc
  • Biscuits

**Please refer to our other factsheets for alternatives to these foods**

 

Paediatric Diabetes Dietitians 01282 804700
Diabetes Specialist Nurses 01254 732558

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