5.3: Sources and Requirements of Carbohydrates

How Many Carbohydrates Does a Person Need?

The Food and Nutrition Board of Institute of Medicine (IOM) has set the Recommended Dietary Allowance (RDA) of carbohydrates for children and adults at 130 grams per day. This is the average minimum amount the brain requires to function properly. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is between 45 and 65%. This means that on a 2,000-calorie diet, a person should consume between 225 and 325 grams of carbohydrates each day. According to the IOM, not more than 25% of total calories consumed should come from added sugars. The World Health Organization and the 2020-2025 Dietary Guidelines for Americans recommend much lower intakes of added sugars—10% or less of total calories consumed.¹ In the most recent version of the Dietary Guidelines for Americans, all added sugars should be avoided in diets. However, this is a difficult recommendation to achieve, so the most recent guidelines suggest that meals should not contain more than 10 grams of added sugars.² The IOM has also set Adequate Intakes for dietary fiber, which are 38 and 25 grams for men and women, respectively. The recommendations for dietary fiber are based on the intake levels known to prevent heart disease.

Table \(\PageIndex{1}\): Dietary Reference Intakes for Carbohydrates and Fiber

Carbohydrate Type	RDA (g/day)	General Recommendations
Total Carbohydrates	130	45–65% of Daily Calories (AMDR)
Added Sugars		Avoid entirely or no more than 10 grams per meal
Fiber	38 men,* 25 women*
* denotes Adequate Intake

Dietary Sources of Carbohydrates

Carbohydrates are contained in all five food groups: grains, fruits, vegetables, meats, beans (only in some processed meats and beans), and dairy products. Fast-releasing carbohydrates are more prevalent in fruits, fruit juices, and dairy products, whereas slow-releasing carbohydrates are more plentiful in starchy vegetables, beans, and whole grains. Fast-releasing carbohydrates are also found in large amounts in processed foods, soft drinks, and sweets. On average, a serving of fruits, whole grains, or starches contains 15 grams of carbohydrates. A serving of dairy contains about 12 grams of carbohydrates, and a serving of vegetables contains about 5 grams of carbohydrates. Table \(\PageIndex{2}\) gives the specific amounts of carbohydrates, fiber, and total sugars of various foods.

Table \(\PageIndex{2}\): Carbohydrate Content of Common Foods

Table displays common foods and the measure of Carbohydrates, Total Sugars, and Fiber in grams.

Food	Carbohydrates (g)	Total Sugars (g)	Fiber (g)
Apple, Fuji, Medium	15.6	13.3	2.1
Banana, Medium	26.4	18.2	2.0
Lentils, 1 cup	36	3.2	14.2
Snap Beans, 1 cup	7.4	2.3	3.0
Corn Tortilla, Medium	12.5	0.2	1.8
Bread, Wheat Bran, Medium Slice	15.6	2.3	2.7
Bread, White, Medium Slice	13.8	1.5	0.6
Brownie, Medium	32.0	18.3	1.0
Pretzels, 1 cup	32.2	0.9	1.4
Popcorn, 1 cup popped	7.8	0.04	1.4
Skim Milk, 1 cup	12.0	12.0	0
Cheddar Cheese, 1 slice	0.5	0.1	0
Non-fat Yogurt, Plain, 1 cup	18.8	18.8	0
Non-fat Yogurt, Fruit, 1 cup	36.8	30.9	0.2

Source: USDA. Food Data Central.³

 

Carbohydrates in a Healthy Diet: Quality over Quantity

You may have heard of diets that count the number of carbohydrates or that cutting out carbohydrates can help weight loss and overall health. It is important to remember that carbohydrates are essential for a healthy diet, and in some ways, the quality of the carbohydrates is more important than the quantity. The best dietary sources of carbohydrates are those that are nutrient-dense, meaning they contain more essential nutrients per calorie of energy. In general, nutrient-dense carbohydrates are minimally processed and include whole-grain breads and cereals, low-fat dairy products, fruits, vegetables, and beans. In contrast, empty-calorie carbohydrate foods are highly processed and often contain added sugars and fats. Soft drinks, cakes, cookies, and candy are examples of empty-calorie carbohydrates.

Interactive \(\PageIndex{1}\)

There are many tools that can help you identify nutrient-dense foods that contain carbohydrates. Fresh fruits and vegetables are great sources of carbohydrates, as are beans. Use the links below to find more nutrient-dense foods with carbohydrates.

• How to Cook with Dry Beans (US Dry Bean Council)
• Hacks to Help You Eat More Produce (Produce for Better Health)
• MyPlate (USDA)

Identifying High-Quality Carbohydrates on Nutrient Labels

Although nutrition facts labels help determine the amount or quantity of carbohydrates you eat, they do not help determine the quality of the carbohydrates. The ingredients list provides some help in this regard. It identifies all of the food’s ingredients in order of concentration, with the most concentrated ingredient first. To achieve a healthy diet with carbohydrates, it is important to increase the amount of whole grains and reduce the amount of processed and added sugars in your foods.

Eat Whole-Grain Foods

Whole-grain products, such as whole wheat flour and brown rice, are made using the entire grain, which includes more fiber and nutrients. Refined grains, such as white flour or white rice, have been processed to remove parts of the grain, which removes fiber and nutrients. Because many nutrients are lost during this process, refined grains may be enriched with nutrients to restore some of the lost nutrients. However, enriched grains still do not have as much fiber and nutrients as whole grain products. When choosing between two breads, pick the one that lists whole wheat (not wheat flour) as the first ingredient, and avoid those with other flour ingredients, such as white flour or corn flour. Based on research showing that whole grains and fiber reduce the risk of disease, the Dietary Guidelines for Americans recommends that at least half of the grains you eat each day should be whole grains.²

Interactive \(\PageIndex{2}\)

What are whole grains? The term whole grains is often associated with wheat, but there are many types of grains including barley, corn, quinoa, and oats that can be whole grains. Grains are seeds with three parts: the bran, endosperm, and germ. The bran is the outer skin of the grain. The endosperm contains nutrients for the germ or embryo of the seed to grow into a new plant. When grains are refined, such as white flour, some parts of the seed are removed. Often both the bran and the endosperm are removed, which strips nutrients and fibers from the grain. Learn more about whole grains, ancient grains, and recipes with whole grains at Whole Grains Council. 

Image Source: "Ear of barley(opens in new window)" by Richard Allaway(opens in new window) is licensed under CC BY 2.0(opens in new window).

Avoid Excess Added Sugars

Many processed foods have a lot of added sugars. For a healthy diet, eat fewer products that list high fructose corn syrup and other sugars such as sucrose, honey, dextrose, and cane sugar in the first five ingredients. If you want to eat fewer processed foods in general, stay away from products with long ingredient lists. Claims such as “sugar-free,” “reduced sugar,” or “high fiber” may also be included on the front of food and beverages. The Nutrition and Labeling Act of 1990 has defined for the food industry and consumers what these labels mean (Table \(\PageIndex{3}\)).

Table \(\PageIndex{3}\): Food Labels Pertaining to Carbohydrates

Label	Meaning
Sugar-free	Contains less than 0.5 grams of sugar per serving
Reduced sugar	Contains 25%t less sugar than similar product
Less sugar	Contains 25% less sugar than similar product, and was not altered by processing to become so
No sugars added	No sugars added during processing
High fiber	Contains at least 20% of daily value of fiber in each serving
A good source of fiber	Contains between 10 and 19% of the daily value of fiber per serving
More fiber	Contains 10%t or more of the daily value of fiber per serving

Source: US Food and Drug Administration. “Appendix A: Definitions of Nutrient Claims.” Guidance for Industry: A Food Labeling Guide.⁴

The Bottom Line

Read food labels and ingredient lists to determine your carbohydrate intake and know the types of carbohydrates you consume.

Personal Choices

Carbohydrates are in most foods so you have a great variety of choices to meet the carbohydrates recommendations for a healthy diet. The Dietary Guidelines for Americans recommends eating more unrefined carbohydrates and fiber and reducing consumption of foods high in added sugars. To accomplish these recommendations, use some or all of the following suggestions:

• Get more daily carbohydrate servings from whole grains by eating a whole-grain cereal for breakfast, using whole-grain bread to make a sandwich for lunch, and eating a serving of beans and/or nuts with dinner.
• Make sure to get at least three servings (or more) of all the grains you eat as whole grains every day. A serving of whole grains equals one slice of whole-wheat bread, one ounce of whole-grain cereal, and one-half cup of cooked cereal, brown rice, or whole-wheat pasta.
• Food products made with cornmeal use the whole grain so choose tortillas, corn cereals, and corn breads with cornmeal listed as the first ingredient.
• When baking, substitute whole-wheat flour or other whole-grain flour for some of the refined white flour.
• If you like bread at dinner, choose a whole-grain muffin over a Kaiser roll or baguette.
• Add beans, nuts, or seeds to salad—they add texture and taste.
• Choose whole-grain pastas and brown rice, cook al dente, and add some beans and vegetables in equal portions.
• Change it up a bit and experience the taste and satisfaction of other whole grains such as barley, quinoa, and bulgur.
• Eat snacks high in fiber, such as almonds, pistachios, raisins, and air-popped popcorn.
• Add an artichoke and green peas to your dinner plate more often.
• Calm your “sweet tooth” by eating fruits, such as berries or an apple.
• Replace sugary soft drinks with seltzer water, tea, or a small amount of 100% fruit juice added to water or soda water.

Attributions

• Zimmerman, "An Introduction to Nutrition (Zimmerman)(opens in new window)", CC BY-NC-SA 3.0(opens in new window). Figures were updated and the flow of information was slightly changed. More information about whole grains was added.

References

1. US Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2020-2025. 9th ed. dietaryguidelines.gov. Published December 2020. Accessed July 22, 2023. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf(opens in new window).
2. US Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2025-2030. 10th ed. dietaryguidelines.gov. Published December 2025. Accessed January 23, 2025. https://cdn.realfood.gov/DGA.pdf 
3. US Department of Agriculture, Agricultural Research Service. FoodData Central. usda.gov. Published 2019. Accessed August 23, 2023. https://fdc.nal.usda.gov.
4. US Department of Health and Human Services, Food and Drug Administration, Center for Food Safety and Applied Nutrition. Appendix A: Definitions of nutrient content claims. A Food Labeling Guide: Guidance for Industry. fda.gov. Published January 2013. Accessed July 17, 2023. https://www.fda.gov/media/81606/download.