Nutrient guide
High-carb foods
Grains, potatoes, fruit and sweet drinks provide most of the carbohydrates people eat. Here are the U.S. and EU reference values and 15 common foods ranked by carbohydrates per serving.
What are carbohydrates?
Carbohydrates are one of the three macronutrients, alongside protein and fat. They include starches, sugars and fiber. The body breaks starches and sugars down into glucose, its main source of energy.
Grains, potatoes, beans, fruit and milk all provide carbohydrates. Whole grains, beans and fruit also bring fiber, while sweet drinks mainly bring sugars. Your own carb target in Track Macro is set from your goal and body stats, and it is rebuilt when they change.
How many carbohydrates are recommended per day?
| Reference | Amount per day |
|---|---|
| Carbohydrate, adults (U.S. RDA) | 130 g |
| Carbohydrate, adults (U.S. acceptable range) | 45–65% of calories |
| Carbohydrate, adults (EU reference intake on food labels) | 260 g |
Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2); Regulation (EU) No 1169/2011, Annex XIII. Reference values differ between countries. For European values, see the EFSA DRV Finder.
Carbohydrates in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Brown rice (cooked) | 1 cup (202 g) | 52 | 26 |
| White rice, enriched (cooked) | 1 cup (158 g) | 45 | 28 |
| Pearl barley (cooked) | 1 cup (157 g) | 44 | 28 |
| Quinoa (cooked) | 1 cup (185 g) | 39 | 21 |
| Cola | 1 can (370 g) | 38 | 10 |
| Pasta, enriched (cooked) | 1 cup (124 g) | 38 | 31 |
| Baked potato with skin | 1 piece (173 g) | 37 | 21 |
| Medjool dates | 2 pieces (48 g) | 36 | 75 |
| Low-fat fruit yogurt | 1 container (170 g) | 32 | 19 |
| Prunes | 5 pieces (48 g) | 30 | 64 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 30 | 12 |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 28 | 11 |
| Apple juice (unsweetened) | 1 cup (248 g) | 28 | 11 |
| Grapes | 1 cup (151 g) | 27 | 18 |
| Pear | 1 piece (178 g) | 27 | 15 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Values are total carbohydrate as listed by USDA, including fiber and sugars.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 169704, 168878, 170285, 168917, 174852, 169737, 170093, 168191, 171285, 168162, 170880, 169101, 173933, 174683, 169118.
How to see your own carb intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Carbs fill one of the rings on the Track Macro dashboard, next to calories, protein and fat, so you can see how close you are to your own target.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How many carbs per day are recommended?
The U.S. reference value (RDA) for adults is 130 g a day, within an acceptable range of 45–65% of calories. On EU food labels, the reference intake for carbohydrate is 260 g a day.
Which foods are highest in carbohydrates?
Among the foods in the table, brown rice (52 g), white rice, enriched (45 g), and pearl barley (44 g) have the most per serving. Per 100 g, the most concentrated are medjool dates (75 g), prunes (64 g), and pasta, enriched (31 g).
How can I track my carb intake?
Log your meals in Track Macro. Carbs are shown as a ring against the target from your plan, and the free All nutrients view shows them today or as a 7-day average. Tap them to see your last 7 days and the foods that supplied them.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.