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Food rankings

High-carb foods

The 40 foods with the most carbohydrate per 100 g among the 173 solid foods in our database, plus the ones that provide the most in a typical serving.

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Last updated
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1 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks solid foods by grams of carbohydrate per 100 g, as each one is described on its page; when two tie, carbs per serving decide. Drinks, condiments such as honey, and raw cassava and plantain, which are already listed cooked, are left out.

These are total carbohydrates, including sugars and, in USDA FoodData Central, fiber too; that is why the table shows both columns. Dry foods such as breakfast cereals, rice cakes, or cookies win per 100 g. The second table, by typical serving, gives more weight to rice, pasta, or potatoes, which people eat in larger amounts.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most carbs per 100 g

40 foods ranked by carbohydrate per 100 g, highest first.

  1. Corn flakesSugars 7.8 g/100 g · Fiber 2.7 g/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High energy density88g/100 g
  2. Brown rice cakesSugars 0.9 g/100 g · Fiber 4.2 g/100 g · Typical serving 18 g (0.6 oz) · Satiety 1/5High in fiberHigh energy density81.5g/100 g
  3. Air-popped popcornSugars 0.9 g/100 g · Fiber 14.5 g/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density77.8g/100 g
  4. DatesSugars 63.4 g/100 g · Fiber 8 g/100 g · Typical serving 21 g (0.7 oz) · Satiety 2/5High in fiber75g/100 g
  5. Butter cookiesSugars 20.2 g/100 g · Fiber 0.8 g/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High energy density68.9g/100 g
  6. Rolled oatsSugars 1 g/100 g · Fiber 10.1 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density67.7g/100 g
  7. AmaranthSugars 1.7 g/100 g · Fiber 6.7 g/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density65.2g/100 g
  8. Corn taco shell (tostada)Sugars 1.5 g/100 g · Fiber 6.7 g/100 g · Typical serving 28 g (1 oz) · Satiety 1/5High in fiberHigh energy density63.5g/100 g
  9. Milk chocolateSugars 51.5 g/100 g · Fiber 3.4 g/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberHigh energy density59.4g/100 g
  10. Pan dulceSugars 12.5 g/100 g · Fiber 2.3 g/100 g · Typical serving 65 g (2.5 oz) · Satiety 1/5High energy density56.4g/100 g
  11. Dulce de lecheSugars 49.7 g/100 g · Fiber 0 g/100 g · Typical serving 20 g (0.7 oz) · Satiety 1/5High energy density55.4g/100 g
  12. Flour tortillaSugars 3.7 g/100 g · Fiber 3.5 g/100 g · Typical serving 45 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density49.4g/100 g
  13. White breadSugars 5.7 g/100 g · Fiber 2.7 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 1/549.4g/100 g
  14. Fried green plantain (tostones)Sugars 3.6 g/100 g · Fiber 3.5 g/100 g · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea49.2g/100 g
  15. Rye breadSugars 3.9 g/100 g · Fiber 5.8 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 2/5High in fiber48.3g/100 g
  16. Corn tortillaSugars 0.9 g/100 g · Fiber 5.2 g/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in fiber46.6g/100 g
  17. Dark chocolateSugars 24 g/100 g · Fiber 10.9 g/100 g · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density45.9g/100 g
  18. CroissantSugars 11.3 g/100 g · Fiber 2.6 g/100 g · Typical serving 60 g (2 oz) · Satiety 1/5High energy densityMay worsen nausea45.8g/100 g
  19. Whole-wheat breadSugars 4.3 g/100 g · Fiber 6 g/100 g · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber42.7g/100 g
  20. Chia seedsSugars 1.6 g/100 g · Fiber 34.4 g/100 g · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density42.1g/100 g
  21. Baked ripe plantainSugars 21.3 g/100 g · Fiber 2.2 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest41.4g/100 g
  22. French friesSugars 0.3 g/100 g · Fiber 3.8 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea41.4g/100 g
  23. Fried ripe plantain (maduros)Sugars 21.8 g/100 g · Fiber 3.2 g/100 g · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberMay worsen nausea40.8g/100 g
  24. Cassava (yuca)Sugars 1.8 g/100 g · Fiber 1.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 1/5Easy to digest39.6g/100 g
  25. ArepaSugars 0.9 g/100 g · Fiber 2.6 g/100 g · Typical serving 90 g (3 oz) · Satiety 1/537.1g/100 g
  26. Taro (malanga)Sugars 0.5 g/100 g · Fiber 5.1 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest34.6g/100 g
  27. Mamey sapoteSugars 20.1 g/100 g · Fiber 5.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber32.1g/100 g
  28. Pupusa with beansSugars 1.3 g/100 g · Fiber 5.8 g/100 g · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating31.5g/100 g
  29. Mexican red riceSugars 1.3 g/100 g · Fiber 1.2 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 1/531.2g/100 g
  30. Beef empanadaSugars 1.8 g/100 g · Fiber 2 g/100 g · Typical serving 90 g (3 oz) · Satiety 1/5High energy densityMay worsen nausea31.2g/100 g
  31. Cooked pastaSugars 0.6 g/100 g · Fiber 1.8 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 2/530.9g/100 g
  32. CashewsSugars 5.9 g/100 g · Fiber 3.3 g/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density30.2g/100 g
  33. Cooked whole-wheat pastaSugars 0.8 g/100 g · Fiber 3.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber30.1g/100 g
  34. Boiled green plantainSugars 2.3 g/100 g · Fiber 2.6 g/100 g · Typical serving 120 g (4 oz) · Satiety 3/5Easy to digest29.2g/100 g
  35. FlaxseedsSugars 1.6 g/100 g · Fiber 27.3 g/100 g · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density28.9g/100 g
  36. Cooked white riceSugars 0.1 g/100 g · Fiber 0.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 2/5Easy to digest28.2g/100 g
  37. Yam (ñame)Sugars 0.5 g/100 g · Fiber 3.9 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest27.5g/100 g
  38. Cooked chickpeasSugars 4.8 g/100 g · Fiber 7.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating27.4g/100 g
  39. PistachiosSugars 7.7 g/100 g · Fiber 10.6 g/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density27.2g/100 g
  40. Cooked pinto beansSugars 0.3 g/100 g · Fiber 9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating26.2g/100 g

Most carbs per typical serving

25 foods ranked by the carbohydrate in a typical serving.

  1. Cassava (yuca)Calories 287 kcal per serving · Fiber 2.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 1/5Easy to digest59.4g per serving
  2. Black beans and white riceCalories 320 kcal per serving · Fiber 10 g per serving · Typical serving 200 g (7 oz) · Satiety 3/5High in fiberMay cause bloating48.8g per serving
  3. Mamey sapoteCalories 186 kcal per serving · Fiber 8.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber48.2g per serving
  4. Mexican red riceCalories 278 kcal per serving · Fiber 1.8 g per serving · Typical serving 150 g (5.5 oz) · Satiety 1/546.8g per serving
  5. Cooked pastaCalories 237 kcal per serving · Fiber 2.7 g per serving · Typical serving 150 g (5.5 oz) · Satiety 2/546.4g per serving
  6. Cooked whole-wheat pastaCalories 224 kcal per serving · Fiber 5.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber45.2g per serving
  7. Taro (malanga)Calories 185 kcal per serving · Fiber 6.6 g per serving · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest45g per serving
  8. Cooked white riceCalories 195 kcal per serving · Fiber 0.6 g per serving · Typical serving 150 g (5.5 oz) · Satiety 2/5Easy to digest42.3g per serving
  9. Baked ripe plantainCalories 155 kcal per serving · Fiber 2.2 g per serving · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest41.4g per serving
  10. French friesCalories 312 kcal per serving · Fiber 3.8 g per serving · Typical serving 100 g (3.5 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea41.4g per serving
  11. Cooked chickpeasCalories 246 kcal per serving · Fiber 11.4 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating41.1g per serving
  12. Mixed paella with chicken and seafoodCalories 358 kcal per serving · Fiber 1.8 g per serving · Typical serving 250 g (9 oz) · Satiety 3/541.1g per serving
  13. Pupusa with beansCalories 286 kcal per serving · Fiber 7.3 g per serving · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating39.4g per serving
  14. Fried green plantain (tostones)Calories 247 kcal per serving · Fiber 2.8 g per serving · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea39.4g per serving
  15. Cooked pinto beansCalories 215 kcal per serving · Fiber 13.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating39.3g per serving
  16. Cooked brown riceCalories 185 kcal per serving · Fiber 2.4 g per serving · Typical serving 150 g (5.5 oz) · Satiety 3/538.4g per serving
  17. Cooked white beansCalories 209 kcal per serving · Fiber 9.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating37.7g per serving
  18. Arroz con leche (rice pudding)Calories 219 kcal per serving · Fiber 0.8 g per serving · Typical serving 150 g (5.5 oz) · Satiety 2/5Easy to digest37.4g per serving
  19. Pan dulceCalories 239 kcal per serving · Fiber 1.5 g per serving · Typical serving 65 g (2.5 oz) · Satiety 1/5High energy density36.7g per serving
  20. Yam (ñame)Calories 151 kcal per serving · Fiber 5.1 g per serving · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest35.8g per serving
  21. Cooked black beansCalories 198 kcal per serving · Fiber 13.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating35.6g per serving
  22. Boiled green plantainCalories 145 kcal per serving · Fiber 3.1 g per serving · Typical serving 120 g (4 oz) · Satiety 3/5Easy to digest35g per serving
  23. Cooked couscousCalories 168 kcal per serving · Fiber 2.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 3/5Easy to digest34.8g per serving
  24. Noodle soup (sopa de fideo)Calories 238 kcal per serving · Fiber 2.8 g per serving · Typical serving 250 g (9 oz) · Satiety 3/5Easy to digestLow energy density34.3g per serving
  25. Cooked kidney beansCalories 191 kcal per serving · Fiber 11.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating34.2g per serving

How to use this list

Carbohydrates are the main source of energy in the diet, and there is no need to avoid them on a GLP-1 medication. With a small appetite, a moderate serving of grains, potatoes, or beans alongside the protein usually works best, and whole-grain versions add fiber.

If you have diabetes, the amount of carbs at each meal is something to work out with your doctor or diabetes care team, especially if you take insulin or other medications that can lower blood sugar too much.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and The Harvard Healthy Eating Plate on Ozempic or Zepbound: How to Adapt It.

Related tool

To filter by category or tag and sort by protein, fiber, or calories, use the filling foods finder.

Other food rankings

Calories and macros

Protein

Fiber

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .