Food Portions Providing 50 g of Carbohydrate
| CEREAL | |
| Wheat biscuit cereal (e.g. Weet Bix) | 60g (5 biscuits) |
| ‘Light’ breakfast cereal (e.g. Cornflakes) | 60 g (2 cups) |
| ‘Muesli’ flake breakfast cereal | 65 g (1-1.5 cups) |
| Toasted muesli | 90 g (1 cup) |
| Porridge – made with milk | 350 g (1.3 cups) |
| Porridge – made with water | 550 g (2.5 cups) |
| Rolled oats | 90 g (1 cup) |
| Bread | 100 g (4 slices white or 3 thick wholegrain) |
| Bread rolls | 110 g (1 large or 2 medium) |
| Pita and lebanese bread | 100 g (2 pita) |
| Chapati | 150 g (2.5) |
| English muffin | 120 g (2 full muffins) |
| Crumpet | 2.5 |
| Muesli bar | 2.5 |
| Rice cakes | 6 thick or 10 thin |
| Crispbreads and dry biscuits | 6 large or 15 small |
| Fruit filled biscuits | 5 |
| Plain sweet biscuits | 8-10 |
| Cream filled/chocolate biscuits | 6 |
| Cakestyle muffin | 115 g (1 large or 2 medium) |
| Pancakes | 150 g (2 medium) |
| Scones | 125 g (3 medium) |
| Iced fruit bun | 105 g (1.5) |
| Croissant | 149 g (1.5 large or 2 medium) |
| Rice, boiled | 180g (1 cup) |
| Pasta or noodles, boiled | 200 g (1.3 cups) |
| Canned spaghetti | 440 g (large can) |
| FRUIT | |
| Fruit crumble | 1 cup |
| Fruit packed in heavy syrup | 280 g (1.3 cups) |
| Fruit stewed/canned in light syrup | 520 g (2 cups) |
| Fresh fruit salad | 500 g (2.5 cups) |
| Bananas | 2 medium-large |
| Large fruit (mango, pear, grapefruit etc.) | 2-3 |
| Medium fruit (orange, apple etc.) | 3-4 |
| Small fruit (nectarine, apricot etc.) | 12 |
| Grapes | 350 g (2 cups) |
| Melon | 1,000 g (6 cups) |
| Strawberries | 1,800 g (12 cups) |
| Sultanas and raisins | 70 g (4 Tbsp) |
| Dried apricots | 115 g (22 halves) |
| VEGETABLES | |
| Potatoes | 350 g (1 very large or 3 medium) |
| Sweet potato | 350 g (2.5 cups) |
| Corn | 300 g (1.2 cups creamed corn or 2 cobs) |
| Green Beans | 1,800 g (14 cups) |
| Baked beans | 440 g (1 large can) |
| Lentils | 400 g (2 cups) |
| Soy beans and kidney beans | 400 g (2 cups) |
| Tomato puree | 1 litre (4 cups) |
| Pumpkin and peas | 700 g (5 cups) |
| DAIRY PRODUCTS | |
| Milk | 1 litre |
| Flavoured milk | 560 ml |
| Custard | 300 g (1.3 cup or half 600 g carton) |
| ‘Diet’ yoghurt and natural yoghurt | 800 g (4 individual tubs) |
| Flavoured non-fat yoghurt | 350 g (2 individual tubs) |
| Icecream | 250 g (10 Tbsp) |
| Fromage frais | 400 g (2 tubs) |
| Rice pudding/creamed rice | 300 g (1.5 cups) |
| SUGARS and CONFECTIONERY | |
| Sugar | 50 g |
| Jam | 3 Tbsp |
| Syrups | 4 Tbsp |
| Honey | 3 Tbsp |
| Chocolate | 80 g |
| Mars Bar and other 50-60 g bars | 1.5 bars |
| Jubes and jelly babies | 60 g |
| MIXED DISHES | |
| Pizza | 200 g (medium -1/4 thick or 1/3 thin) |
| Hamburgers | 1.3 Big Macs |
| Lasagne | 400 g serve |
| Fried rice | 200 g (1.3 cups) |
| DRINKS | |
| Fruit juice – unsweetened | 600 ml |
| Fruit juice – sweetened | 500 ml |
| Cordial | 800 ml |
| Soft drinks and flavored mineral water | 500 ml |
| Fruit smoothie | 250-300 ml |
| SPORTS FOODS | |
| Sports drink | 700 ml |
| Carbohydrate loader supplement | 250 ml |
| Liquid meal supplement | 250-300 ml |
| Sports bar | 1-1.5 bars |
| Sports gels | 2 sachets |
| Glucose polymer powder | 60 g |
(Source: Peak Performance: training and nutritional strategies for sport J. Hawley and L. Burke. Sydney: Allen & Unwin, 1998).
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