Top 20 Carbohydrate-Contributing Foods

Updated: Apr 12

Did you know that even fruit has carbs?


There are good carbs and there are bad carbs. Down below, we will go over the Top 20 carb contributing foods and how they affect your blood sugar levels. Eating too many bad carbs elevates your blood sugar, causing your body to have short bursts of energy and eventually leading to a “crash” or feeling of exhaustion and tiredness.





Top 20 Bad Carbs (per serving) from the Nurses' Health Study in 1984


  1. Cooked potatoes (mashed or baked)

  2. glycemic index - 102%

  3. Carbs per serving - 37 g

  4. Sugar per serving - 38

  5. White bread

  6. glycemic index - 100%

  7. Carbs per serving - 13 g

  8. Sugars - 13

  9. Cold breakfast cereal

  10. glycemic index - varies by cereal

  11. Carbs per serving - varies by cereal

  12. Sugars - varies by cereal

  13. Dark bread

  14. glycemic index - 102%

  15. Carbs per serving - 12 g

  16. Sugars - 12

  17. Orange Juice

  18. glycemic index - 75%

  19. Carbs per serving - 20 g

  20. Sugars - 15

  21. Banana

  22. glycemic index - 88%

  23. Carbs per serving - 27 g

  24. Sugars - 24

  25. White rice

  26. glycemic index - 102%

  27. Carbs per serving - 45 g

  28. Sugars - 46

  29. Pizza

  30. glycemic index - 86%

  31. Carbs per serving - 78 g

  32. Sugars - 68

  33. Pasta

  34. glycemic index - 71%

  35. Carbs per serving - 40 g

  36. Sugars - 28

  37. English muffins

  38. glycemic index - 84%

  39. Carbs per serving - 26 g

  40. Sugars - 22

  41. Fruit Punch

  42. glycemic index - 95%

  43. Carbs per serving - 44 g

  44. Sugars - 42

  45. Cola

  46. glycemic index - 90%

  47. Carbs per serving - 39 g

  48. Sugars - 35

  49. Apple

  50. glycemic index - 55%

  51. Carbs per serving - 21 g

  52. Sugars - 12

  53. Skim Milk

  54. glycemic index - 46%

  55. Carbs per serving - 11 g

  56. Sugars - 5

  57. Pancake

  58. glycemic index - 119%

  59. Carbs per serving - 56 g

  60. Sugars - 67

  61. Table Sugar

  62. glycemic index - 84%

  63. Carbs per serving - 4 g

  64. Sugars - 3

  65. Jam

  66. glycemic index - 91%

  67. Carbs per serving - 13 g

  68. Sugars - 12

  69. Cranberry Juice

  70. glycemic index - 105%

  71. Carbs per serving - 19 g

  72. Sugars - 20

  73. French Fries

  74. glycemic index - 95%

  75. Carbs per serving - 35 g

  76. Sugars - 33

  77. Candy

  78. glycemic index - 99%

  79. Carbs per serving - 28 g

  80. Sugars - 28

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