Carbohydrate Counting without a Food Label
Even without a food label, it is still possible to count carbohydrates. A serving of carbohydrate is 15 grams. You can learn to recognize 15 grams (or one serving) of a carbohydrate by reviewing a list, book or other reference. Once you know the 15 gram carbohydrate portion of a food you can apply the knowledge to any other portion size.
For example: the small apple on the left contains about 15 grams of carbohydrate, while the larger apple on the right, being about twice as large, contains about 30 carbohydrates.
You can also use this method when you measure amounts of food. For example:
1/3 cup pasta = 1 cup pasta =
15 grams of carbohydrate 45 grams of carbohydrate
When planning a meal, aim for 45-60 grams of carbohydrate.
Meal example: 45 grams of carbohydrate
- 1/2 cup of peaches = 15 grams of carbohydrate
Portion shown: 1/2 cup = 15 grams of carbohydrate
- 1/3 cup of rice = 15 grams of carbohydrate
Portion shown: 2/3 cup = 30 grams of carboyhdrate
Total = 45 grams of carbohydrate