FoodHealth.info


Complex Carbs Counter

Search entire U.S. food database:

  Enter any parts of food name then hit Return to search.

  Browse our Nutrition Software Catalog.


Food NameCarbFiberStarch% Complex Carb
Butter oil, anhydrous0.000.00.00 
Cheese, cream4.070.00.359
Cheese, neufchatel3.590.00.5014
Cream, sour, cultured2.880.00.000
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D12.130.71.6019
Cheese, goat, soft type0.000.00.00 
Cheese, cream, fat free7.660.01.0514
Cream, half and half, fat free9.000.00.000
Milk, chocolate, fluid, commercial, reduced fat, with added calcium12.130.71.6019
Mustard, prepared, yellow5.333.30.6374
Salt, table0.000.00.00 
Horseradish, prepared11.293.30.0029
Babyfood, meat, pork, strained0.000.00.00 
Babyfood, meat, lamb, junior0.000.00.00 
1234567891011121314151617181920...Last

Usage Note

  • Nutrition data are calculated per 100g of food weight.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram.








Carbohydrates

Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body.

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars.Complex carbohydrates have three or more sugars.

Simple Carbohydrates

Simple carbohydrates are simple sugars with a chemical structure that is made up of one or two sugars. Because of their simple chemical structure, compared to complex carbohydrates, simple carbohydrates are digested by the body more quickly.

There are two types of simple carbohydrates: monosaccharides and disaccharides. Monosaccharides (fructose, galactose and glucose) consist of only one sugar. Disaccharides (lactose, maltose and sucrose) consist of two chemically-linked monosaccharides.

Complex Carbohydrates

Complex carbohydrates consist of a chemical structure that is made up of three or more sugars. Due to their complexity, they take a longer to digest, make you feel full longer, and they don't raise the sugar levels in the blood as quickly as simple carbohydrates.

Starch and dietary fiber are the two types of complex carbohydrates. Starch must be broken down through digestion before your body can use it as a glucose source.

Complex carbohydrates generally have higher nutritional value than simple carbohydrates. High consumption of simple carbohydrates is not recommended, especially for diabetics. Simple carbs from sugars added to foods contribute 'empty' calories to diet and can worsen health conditions such as obesity and heart diseases. Fruits contain relative high amount of simple sugars but they also contain other nutrients which are essential to health.

Most Americans greatly under consume dietary fiber. Breads, rolls, buns and pizza crust made with refined flour are not among the best sources of dietary fiber, but currently contribute to a large portion our diets. To meet the recommendations for fiber, most people need to increase the consumption of beans, peas, other vegetables, fruits, whole grains, and other foods with naturally occurring fiber. It's recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day.

Our Carb-Related Online Databases

See our most complete directory of Carbohydrate-Related Online Databases with nutrient data on fiber, starch, sugars, fructose, lactose, galactose, maltose, sucrose, glucose, complex carb and net carb calculators, foods with no carbs as well as the largest online database of glycemic index and glycemic load of foods.

Complex Carbs / Total Carbs Ratio

Our database automatically calculates the percentage of complex carbohydrates relative to the total carbohydrate in a food by their weights. So a food like cashew, with 89% complex carbs rating, contains 89% of its carbohydrate weight in starch and fiber. More of avocado carbs are complex carbs (80%) than those of banana (35%), etc.


Vegetables Rated by Complex Carbs over Total Carbs Ratio

% Complex Carb = (Dietary Fiber + Starch) / Total Carbohydrate



% Complex Carb
Vegetable Name

95.3
Potatoes, white, flesh and skin, baked

95.1
Potatoes, mashed, dehydrated, flakes without milk, dry form

95.0
Potatoes, russet, flesh and skin, raw

94.7
Potatoes, red, flesh and skin, raw

92.1
Potatoes, Russet, flesh and skin, baked

92.1
Potatoes, baked, flesh and skin, with salt

92.1
Potato, baked, flesh and skin, without salt

90.5
Potato puffs, frozen, unprepared

86.9
Potato pancakes

86.5
Potatoes, red, flesh and skin, baked

85.5
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added

85.1
Edamame, frozen, unprepared

84.1
Corn, sweet, yellow, canned, whole kernel, drained solids

84.1
Potato puffs, frozen, oven-heated

83.1
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared

82.7
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated

82.4
Beans, snap, green, canned, no salt added, drained solids

82.4
Beans, snap, green, canned, regular pack, drained solids

82.0
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased

82.0
Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated

81.1
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated

80.5
Edamame, frozen, prepared

80.4
Corn, yellow, whole kernel, frozen, microwaved

79.2
Beans, snap, green, frozen, all styles, microwaved

79.2
Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated

78.7
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared

77.8
Sweet potato, raw, unprepared

77.8
Potatoes, french fried, all types, salt added in processing, frozen, unprepared

77.8
Potatoes, french fried, all types, salt not added in processing, frozen, as purchased

% Complex Carb
Vegetable Name

77.1
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

77.1
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

75.5
Artichokes, (globe or french), cooked, boiled, drained, with salt

73.6
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated

72.0
Artichokes, (globe or french), cooked, boiled, drained, without salt

72.0
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased

68.9
Spinach, frozen, chopped or leaf, unprepared

68.2
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased

66.8
Beans, snap, green, microwaved

63.8
Lettuce, cos or romaine, raw

63.7
Peas, green, frozen, unprepared

59.2
Mushrooms, portabella, grilled

59.2
Mushrooms, portabella, exposed to ultraviolet light, grilled

58.2
Corn pudding, home prepared

54.8
Beans, snap, green, frozen, all styles, unprepared

53.9
Celery, raw

51.4
Beans, snap, green, raw

50.0
Sweet potato, cooked, baked in skin, without salt

50.0
Sweet potato, cooked, baked in skin, with salt

48.7
Asparagus, cooked, boiled, drained, with salt

48.7
Asparagus, cooked, boiled, drained

47.5
Okra, raw

47.1
Radishes, raw

46.9
Mushrooms, shiitake, stir-fried

46.7
Carrots, frozen, cooked, boiled, drained, without salt

46.7
Carrots, frozen, cooked, boiled, drained, with salt

46.0
Broccoli, cooked, boiled, drained, with salt

46.0
Broccoli, cooked, boiled, drained, without salt

45.6
Corn, sweet, yellow, cooked, boiled, drained, without salt

45.6
Corn, sweet, yellow, cooked, boiled, drained, with salt

45.3
Lettuce, green leaf, raw

% Complex Carb
Vegetable Name

45.1
Carrots, frozen, unprepared

44.6
Mushrooms, white, stir-fried

44.2
Carrots, raw

43.6
Sweet potato, cooked, boiled, without skin

43.6
Sweet potato, cooked, boiled, without skin, with salt

43.1
Cabbage, raw

42.7
Peppers, sweet, green, sauteed

41.4
Mushrooms, white, microwaved

41.2
Corn, sweet, yellow, raw

39.8
Lettuce, red leaf, raw

39.2
Broccoli, raw

38.7
Mushrooms, maitake, raw

38.6
Carrots, cooked, boiled, drained, with salt

38.6
Carrots, cooked, boiled, drained, without salt

37.8
Mushrooms, oyster, raw

37.5
Cabbage, red, cooked, boiled, drained, with salt

37.5
Cabbage, red, cooked, boiled, drained, without salt

37.2
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt

37.2
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

36.6
Cucumber, with peel, raw

36.6
Peppers, sweet, green, raw

36.1
Cucumber, peeled, raw

35.2
Carrots, baby, raw

34.8
Peppers, sweet, red, raw

34.6
Mushrooms, enoki, raw

34.5
Cabbage, common, cooked, boiled, drained, with salt

34.5
Cabbage, cooked, boiled, drained, without salt

33.0
Corn, sweet, white, cooked, boiled, drained, with salt

33.0
Corn, sweet, white, cooked, boiled, drained, without salt

32.2
Squash, summer, zucchini, includes skin, raw

31.4
Onions, young green, tops only

% Complex Carb
Vegetable Name

31.3
Rutabagas, raw

30.8
Tomatoes, red, ripe, raw, year round average

30.8
Rutabagas, cooked, boiled, drained, without salt

30.8
Rutabagas, cooked, boiled, drained, with salt

30.7
Mushrooms, white, raw

29.0
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt

29.0
Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt

28.5
Cabbage, red, raw

27.4
Peppers, sweet, red, sauteed

25.8
Squash, summer, crookneck and straightneck, raw

22.8
Tomato products, canned, paste, without salt added

22.8
Tomato products, canned, paste, with salt added

21.6
Onions, yellow, sauteed

18.2
Onions, raw

11.9
Onions, sweet, raw

Partner Websites

Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.