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Starches and Breads
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These foods are notable for their contributions of complex carbohydrates. Whole grains are highest in nutrient value: riboflavin, thiamin, niacin, iron, protein, magnesium, and fiber.
1-Portion = 15g CHO,3g Protein, 80 cal |
| Breads | Portions |
| Bagel | 1/2 each |
| Bun (Hamburger, hot dog | 1/2 each |
| English Muffin | 1/2 each |
| Pita | 1/2 each |
| Tortilla, flour or corn | 1 each |
| Whole wheat, rye, white, pumpernickel | 1 each |
| Cereals/Grains/Pasta | Portions |
| Bran cereal concentrate | 1/2 cup |
| Bran cereal flaked | 1/2 cup |
| Cooked cereal | 1/2 cup |
| Grapenuts | 3 tbs. |
| Macaroni, noodles, spaghetti (cooked) | 1/2 cup |
| Puffed cereal | 1-1/2 cup |
| Ready-to-eat cereals | 3/4 cup |
| Rice, white or brown | 1/3 cup |
| Shredded wheat | 1/2 cup |
| Wheat germ | 3 tbs. |
| Crackers & Snacks | Portions |
| Graham crackers | 3 each |
| Matzo | 3/4 oz. |
| Melba toast | 5 slices |
| Oyster crackers | 24 each |
| Popcorn | 3 cups |
| Pretzels | 3/4 oz. |
| Rye crisp | 4 each |
| All other crackers | 4 each |
| Starchy Vegetables | Portions |
| Beans, all | 1/4 cup |
| Corn | 1/2 cup |
| Lentils | 1/3 cup |
| Lima | 1/3 cup |
| Peas | 1/2 cup |
| Potato, baked | 1 small |
| Potato, mashed | 1/2 cup |
| Winter squash | 3/4 cup |
| Yam or sweet potato, plain | 1/2 cup |