NutriBasesNutrition Intelligence

Nutrients

Carbohydrate

The body's main energy source. The Daily Value is 275 g on a 2,000-kcal diet.

Richest source in our database: Sweetener (100 g per 100 g). Read the full low carb foods: a balanced, no-hype guide guide.

Daily Value (DV) 275 g
Unit g per 100 g
Guidance This value is best judged in the context of your whole diet and daily calories.

Understanding carbohydrate

What it does

Carbohydrates are the body's main and most readily available source of energy, and glucose is the preferred fuel for the brain and red blood cells. The category covers sugars, starches and fiber, which behave very differently in the body. Quality matters far more than simply the total grams.

When intake falls short

Carbohydrate deficiency is not a common concern, but diets very low in quality carbs can miss out on the fiber, B vitamins and plant compounds found in whole grains, fruits and beans. Extremely low intakes can cause short-term fatigue, headaches and constipation for some people. The more common problem is relying on refined carbs rather than getting too few.

Absorption & pairing

Whole-food carbs packaged with fiber, such as whole grains, fruit and legumes, are digested more slowly and cause a gentler rise in blood sugar than refined carbs and sugary drinks. Pairing carbs with protein, fat or fiber also slows that rise.

Food-first strategy

Make most of your carbohydrates the high-fiber kind: whole grains, beans, lentils, fruits, vegetables and starchy tubers. Reserve refined grains and added sugars for smaller amounts, and let whole foods supply the bulk of the 275-gram Daily Value. Swapping white bread or white rice for whole-grain versions is an easy upgrade.

Fiber is a carbohydrate, but the body cannot fully digest it, so it adds few or no calories. The brain alone uses a large share of the body's daily glucose. Whole and refined carbs can contain the same grams yet affect blood sugar very differently.

Foods highest in carbohydrate

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Sweetener100 g36%
  2. Sweeteners, Tabletop100 g36%
  3. Sugars, Granulated100 g36%
  4. Sugar, Turbinado99.8 g36%
  5. Sugars, Powdered99.8 g36%
  6. Sugars, Granulated99.6 g36%
  7. Sugars, Granulated99.6 g36%
  8. Sweeteners, For Baking99.5 g36%
  9. Strawberry-Flavor Beverage Mix, Powder99.1 g36%
  10. Desserts, Rennin99 g36%
  11. Beverages, Orange-Flavor Drink98.9 g36%
  12. Candies, Gumdrops98.9 g36%

See also

Foods highest in carbohydrate Foods lowest in carbohydrate Low Carb Foods: A Balanced, No-Hype Guide guide Meat & Poultry Highest in Carbohydrate Fish & Seafood Highest in Carbohydrate Eggs & Dairy Highest in Carbohydrate All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.