Nutrition information for carbohydrates

Posted by Paola

Collected from calorie-count.com, these tables give comparison nutrition information for 100g (3.5oz) cooked and uncooked quantities of carbohydrates, in calorie order.

Cooked / ready-to-eat

100g / 3.5oz cooked calories protein carbs fat fibre
Sweet potato, boiled (- skin) 76 1.4 17.7 0.2 2.5
Borlotti beans 81 7.3 11.8 0.5 6.3
Potatoes, boiled (- skin) 86 1.7 20.0 0.1 1.8
Potatoes, boiled (+ skin) 87 1.9 20.1 0.1 1.8
Potatoes, Red, baked (+ skin) 89 2.3 19.6 0.1 1.8
Sweet potato, baked (+ skin) 90 2.0 20.7 0.2 3.3
Potatoes, baked (+ skin) 93 2.5 21.1 0.1 2.2
Potatoes, baked (- skin) 93 2.0 21.5 0.2 1.5
Potatoes, White, baked (+ skin) 94 2.1 21.1 0.1 2.1
Potatoes, Russet, baked (+ skin) 97 2.6 21.4 0.1 2.3
Noodles, Soba 99 5.1 21.4 0.1 0.0
Potatoes, microwaved (- skin) 100 2.1 23.3 0.1 1.5
Rice, wild 101 4.0 21.3 0.4 4.0
Potatoes, microwaved (+ skin) 105 2.4 24.3 0.1 2.3
Rice, Basmati 109 2.2 24.6 0.4 0.7
Noodles, Rice 109 0.9 24.9 0.2 1.0
Rice, brown, long-grain 111 2.6 23.0 0.9 1.8
Rice, brown, medium-grain 112 2.3 23.5 0.8 1.8
Yam 116 1.5 27.5 0.1 3.9
Spaghetti, whole-wheat 124 5.4 26.6 0.6 4.5
Macaroni, whole-wheat 124 5.4 26.6 0.6 2.8
Rice, long-grain 130 2.7 28.2 0.3 0.4
Rice, medium-grain 130 2.4 28.6 0.2 0.3
Rice, short-grain 130 2.4 28.7 0.2 0.0
Noodles, Somen 131 4.0 27.6 0.2 0.0
Parsnips (baked) 136 2.0 17.0 6.0 4.0
Noodles, egg 138 4.6 25.2 2.1 1.2
Rice, brown, whole-grain 157 3.6 29.3 2.9 0.7
Spaghetti 158 5.8 30.9 0.9 1.8
Macaroni 158 5.8 30.9 0.9 1.8
Cous cous 159 4.0 31.0 1.0 1.0
Bread, multi-grain rye 186 5.8 37.7 1.3 8.4
Bread, stoneground wholemeal 210 10.4 36.2 2.6 7.6
Bread, wheatgerm 214 10.0 38.6 2.2 5.3
Bread, wholemeal & seeds 242 12.7 28.8 8.4 9.7
Bread, whole-wheat 247 13.1 41.3 3.2 6.7
Bread, wheat bran 247 8.8 47.7 3.5 3.9
Bread, Pumpernickel 251 8.8 47.3 3.2 6.4
Bread, Rye 258 8.5 48.4 3.2 5.7
Bread, mixed-grain 265 13.4 43.8 4.2 7.4
Bread, Pita, whole-grain 266 9.8 55.0 2.7 7.3
Bread, white 267 7.6 50.7 3.3 2.4
Bread, Pita, white 275 9.2 55.7 1.2 2.2

Uncooked / raw

100g / 3.5oz uncooked calories protein carbs fat fibre
Potatoes, White (+ skin) 69 1.7 15.7 0.1 2.4
Potatoes, Red (+ skin) 70 1.9 15.9 0.1 1.7
Potatoes, Jersey Royal, new 75 1.1 17.1 0.0 1.1
Potatoes, new 75 1.0 17.0 0.0 1.0
Parsnips 75 1.2 18.0 0.3 4.9
Potatoes, Russet (+ skin) 79 2.1 18.1 0.1 1.3
Sweet potato 100 1.5 25.4 0.0 3.1
Rice noodles 109 0.9 24.9 0.2 1.0
Rice, Jasmine 344 6.0 80.0 0.0 2.0
Rice, Basmati 349 7.0 76.7 1.2 2.3
Rice, brown, Basmati 354 8.9 71.1 2.9 2.1
Cous cous 356 13.0 72.0 1.0 2.0
Noodles, Somen 356 11.4 74.0 0.9 4.4
Rice, wild 357 14.8 74.9 1.1 6.2
Rice, short-grain 358 6.5 79.2 0.5 2.8
Rice, medium-grain 360 6.6 79.3 0.6 1.4
Porridge oats 360 11.0 60.4 8.1 8.5
Rice, brown, medium-grain 362 7.5 76.2 2.7 3.4
Rice, long-grain 365 7.1 79.9 0.6 1.3
Spaghetti 370 13.0 74.7 1.6 3.2
Rice, brown, long-grain 370 7.9 77.2 2.9 3.5
Macaroni 371 13.0 74.7 1.5 3.2
Popcorn 377 9.4 74.3 4.7 7.3
Noodles, egg 384 14.2 71.3 4.5 3.4
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14 thoughts on “Nutrition information for carbohydrates

  1. Well, this has been a real eye-opener!

    I would have guessed that bread was the least calorific carb and not the most. I have also been eating cous cous, thinking it was ‘better’ than potatoes, pasta and rice and find that it’s more calorific of the lot!

    I already freeze portions of boiled pasta and rice. I will now do the same for mashed potatoes!

  2. Er, I don’t understand how things gain calories as a result of being boiled or baked. The addition of water should make them weigh more and so the calories per 100g should be down?

    When working out calories, I tend to work with the raw values – so 100g raw onion plus 1 teaspoon olive oil = fried onions. Then I serve myself 40% of those and add that 40% to my total. Is this wrong?

  3. Thanks for the heads up. I rechecked the numbers from calorie-count.com and my calculations. When the uncooked quantity is more than the uncooked amount, it’s for baking potatoes, which are more dense (water lost, not gained). I’ve adjusted the table accordingly.

    Nope, you’re not wrong to work things out from raw. That’s exactly what I do too.

  4. P.S. I’m thinking things through and writing lots and will be posting an essay here shortly along with a plan for moving forward.

  5. i forgot to say, this is really really useful – could we maybe get a sidebar add of a page with links to the different pages so it’s easy to count/plan meals in future?

    Do you want data to add or to keep it clean with just the calorie-counter data? I’m making udon noodles for lunch – one serving noodles plus 1/2 teaspoon “flavouring” is 260 calories, where a serving is 200g. So 130 calories per 100g, better than spaghetti! I would never have guessed that.

  6. I’ve added a panel of links after the comments (copied from Useful stuff -> Nutritional information).

    Thanks for the udon info. I want the tables to be accurate (although I know that up to 50% deviation is allowed for some food labelling). I take the calorie-count data with a pinch of salt. I would like to replace it over time with information we collect ourselves from packs.

  7. That’s brilliant and really easy to look things up. I’ll make a point of checking for info. Would anyone other than me find a similar table of drink calories useful? (fruit juices etc)

  8. I would have picked up the figures from the calorie-counter site (in 2008). I’ve had a look again. I found that a Tilda brand for wild rice has 11.5g per 100g of rice (Tilda Giant Wild Rice). You’re right, though, still not 14.9g.

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