All nutrients

Carbohydrates

The body's main fuel, covering both starches and sugars. Carbohydrates are broken down into glucose, which powers the brain and muscles.

Adult daily reference intake: 260 g

Sources: MedlinePlus (US National Library of Medicine)

Best food sources of carbohydrates

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

sugar and confectionery241 foods measured

  1. 1Sugar, white99.8 g38%
  2. 2Fructose99.8 g38%
  3. 3Sugar, vanilla flavoured99 g38%
  4. 4Sugar, light, with aspartame98.7 g38%
  5. 5Stevia sweetener98 g38%
  6. 6Sugar, brown97.3 g37%
  7. 7Hard candy and lollipop95.4 g37%
  8. 8Aspartame, in powder94.7 g36%

Other45 foods measured

  1. 1Maize/corn starch89.2 g34%
  2. 2Potato starch86.3 g33%
  3. 3Rice starch85 g33%
  4. 4Filo or phyllo pastry sheets, baked, without fat82.4 g32%
  5. 5Maize/corn flour78.1 g30%
  6. 6Wheat flour, type 55 (for pastry)75.9 g29%
  7. 7Wheat flour, self-raising74 g28%
  8. 8Rice flour73.9 g28%

fruits, vegetables, legumes and nuts561 foods measured

  1. 1Tapioca, raw87.8 g34%
  2. 2Banana, pulp, dried78.4 g30%
  3. 3Cranberry, dried, with sugar76.4 g29%
  4. 4Potato flakes, dehydrated, plain76.1 g29%
  5. 5Onion, dried75 g29%
  6. 6Raisin73.2 g28%
  7. 7Chestnut flour70.4 g27%
  8. 8Almond paste or marzipan, prepacked70.3 g27%

cereal products143 foods measured

  1. 1Pop-corn or popped maize, with caramel85.4 g33%
  2. 2Soy vermicelli or soy noodle, dried84.7 g33%
  3. 3Puffed cereals textured bread82.4 g32%
  4. 4Rice noodle, dried80.5 g31%
  5. 5Puffed rice textured bread, wholemeal80.5 g31%
  6. 6Dried pasta, gluten-free, raw79 g30%
  7. 7Rice, parboiled, raw78.6 g30%
  8. 8Rice, mix of species (white, wholegrain, wild, red,etc.), raw78.1 g30%

beverages197 foods measured

  1. 1Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins85 g33%
  2. 2Malted cocoa or chocolate powder for beverage, with sugar79.4 g31%
  3. 3Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements79.3 g31%
  4. 4Decaffeinated coffee, powder, instant76 g29%
  5. 5Cocoa or chocolate powder, for beverages, with sugar75.6 g29%
  6. 6Coffee with milk or Cappuccino, powder, instant70.1 g27%
  7. 7Coffee with milk or Cappuccino with chocolate, powder, instant67.1 g26%
  8. 8Mix of chicory and coffee, powder, instant66.9 g26%

miscellaneous196 foods measured

  1. 1Poultry stock for sauce and cooking, dehydrated66.3 g26%
  2. 2Garlic, powder, dried62.8 g24%
  3. 3Gelling agent for jam62 g24%
  4. 4Saffron61.5 g24%
  5. 5Veal stock for sauce and cooking, dehydrated59.5 g23%
  6. 6Ginger, powder58.3 g22%
  7. 7Pollen, partially dried52.5 g20%
  8. 8cream sauce for pizza base51.1 g20%

milk and milk products192 foods measured

  1. 1Condensed milk, with sugar, whole55.6 g21%
  2. 2Milk, powder, skimmed54 g21%
  3. 3Milk, powder, semi-skimmed43.4 g17%
  4. 4Chocolate cake w melting centre, prepacked (refrigerated)41.9 g16%
  5. 5Milk, powder, whole37.5 g14%
  6. 6Chestnut mousse, prepacked34.4 g13%
  7. 7Profiteroles (chou pastry), with custard and chocolate sauce, prepacked34.3 g13%
  8. 8Cheesecake, prepacked31.7 g12%

ice cream and sorbet29 foods measured

  1. 1Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type40.5 g16%
  2. 2Sorbet, cone39.3 g15%
  3. 3Ice cream, cone, mini38.5 g15%
  4. 4Ice cream, cone (normal size)37.8 g15%
  5. 5Ice cream, chocolate coated35.8 g14%
  6. 6baked Alaska34.8 g13%
  7. 7Ice cream on stick, with chocolate coating33.4 g13%
  8. 8Frozen dessert, Sundae ice cream type32.6 g13%

meat, egg and fish394 foods measured

  1. 1Scampi, breaded, fried29 g11%
  2. 2Shrimp fritters26 g10%
  3. 3Fish quenelle, raw23.6 g9%
  4. 4Pâté in crust22.9 g9%
  5. 5Sausage in a brioche crust, cooked22.6 g9%
  6. 6Turkey, breaded escalope21.7 g8%
  7. 7Squid fritter, Roman-style21.2 g8%
  8. 8Chicken, nugget, breaded croquette19.4 g7%

fats and oils26 foods measured

  1. 1Dairy fat 20% fat, light, spreadable, unsalted6.2 g2%
  2. 2Blended fat (vegetable and animal origins), spreadable, 30-40% fat5.6 g2%
  3. 3Blended fat (vegetable and animal origins), spreadable, 30-40% fat, lightly salted5.6 g2%
  4. 4Dairy fat 25% fat, light, spreadable, unsalted3.8 g1%
  5. 5Butter spread, low-fat (average)3.73 g1%
  6. 6Butter, light, 39-41% fat, unsalted3.6 g1%
  7. 7Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted3.05 g1%
  8. 8Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted3 g1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.