22 Foods Surprisingly High in Carbohydrates

2. Cereal

Many people see cereal as a light breakfast, but it often contains a large amount of carbohydrates. Most cereals are made from grains such as wheat, oats, corn, or rice, and these grains are naturally rich in starch, a major type of carbohydrate.

Many packaged cereals are made from refined grains, which means some fiber has been removed during processing. Because of this, they digest faster and may raise blood sugar more quickly than higher-fiber options. A typical 1-cup serving of ready-to-eat cereal contains about 20 to 30 grams of carbohydrates.

Sweetened cereals often contain more because they also include added sugar. When milk is added, the total carbohydrate count in one bowl can rise to 40 grams or more. Whole grain varieties provide more fiber, which helps food move through the gut and can help a person feel full longer.

3. Cereal Bars

Cereal bars may look like a smart snack, but many contain a high amount of carbohydrates. Most bars use oats, rice crisps, or wheat flakes as main ingredients, which are naturally rich in starch. Many bars also contain added sugars such as honey, brown sugar, corn syrup, or dried fruit. Chocolate chips and flavored coatings can raise the carbohydrate content even further. Even bars labeled as whole grain may still contain a high total amount of carbs.

Some cereal bars contain fiber, which can help slow digestion. However, fiber does not remove the total carbohydrate amount because the body still breaks down most of the starch and sugar into glucose. A single cereal bar often contains 20 to 35 grams of carbohydrates. Some larger bars or protein-style bars can reach 40 grams or more, which is close to the amount found in two slices of bread.

4. Sandwich Wraps

Sandwich wraps may look lighter than sliced bread, but they often contain a similar amount of carbohydrates. Most wraps are made from refined flour, which is high in starch and breaks down quickly into sugar after digestion. Many people choose wraps because they seem like a lower-carb option. In reality, their thin shape can be misleading because a tortilla still contains a concentrated amount of flour.

Flavored wraps such as spinach or tomato usually contain about the same amount of carbohydrates as plain white versions. The added color does not lower the starch content. Whole wheat wraps may provide more fiber, but they still contain a similar total amount of carbohydrates.

An 8-inch flour tortilla used for a wrap usually contains about 30 grams of carbohydrates. Larger wraps can contain 40 grams or more, which is close to the amount found in two slices of regular bread. People who eat wraps for lunch may also add fillings such as beans, corn, or sweet sauces. These ingredients can raise the total carbohydrate content of the meal even further.

5. Soda

Soda is one of the most common sources of added carbohydrates in the diet. Most of its carbohydrates come from added sugars such as high-fructose corn syrup or regular sugar. Because soda contains no fiber, protein, or fat, nothing slows sugar absorption during digestion.

These simple sugars quickly enter the bloodstream, where the body converts them into glucose and raises blood sugar levels rapidly. A regular 12-ounce can of soda often contains about 35 to 40 grams of carbohydrates, which equals about 9 to 10 teaspoons of sugar. Even fruit-flavored sodas and sweetened sparkling drinks can contain similar carbohydrate levels.

Diet sodas usually contain little to no carbohydrates, but regular soda remains a major source of simple carbs in many diets. Many people drink more than one serving at a time. Large fountain drinks or 20-ounce bottles can contain 60 grams of carbohydrates or more, which is close to the amount found in several slices of bread.

6. Squash

Squash may seem like a light vegetable, but its carbohydrate content depends greatly on the type. Winter varieties such as butternut, acorn, and kabocha are higher in carbohydrates because they are denser and contain more natural starch and sugar. Summer squash, such as zucchini, contains far fewer carbohydrates.

One cup of raw zucchini has about 4 grams of carbs, which shows how much the type of squash affects total carbohydrate content. One cup of cooked butternut squash contains about 20 to 22 grams of carbohydrates, and acorn squash provides a similar amount per cup. Winter squash also provides fiber, which helps slow digestion, along with vitamins A and C and potassium that support eye health, immune function, and normal fluid balance.

Even with these nutrients, winter squash behaves more like a starchy food than a low-carb vegetable. The carbohydrate count can add up quickly in soups, casseroles, roasted dishes, or mashed preparations where portions are often larger and easy to overeat.

7. Raisins

Raisins may look small, but they contain a large amount of carbohydrates because drying grapes removes most of their water and concentrates natural sugars such as glucose and fructose. A small box of raisins, about 1 ounce, contains around 22 grams of carbohydrates.

A single handful can provide about the same amount of carbohydrates as one slice of bread. These concentrated sugars can enter the bloodstream quickly, especially when raisins are eaten alone. Raisins also provide small amounts of fiber, iron, and potassium, but their carbohydrate content remains high compared with many other snack foods.

People often add raisins to cereal, oatmeal, trail mix, and baked goods. Since these foods may already contain carbohydrates, raisins can increase the total carbohydrate amount even further. Their small size makes it easy to eat several servings without noticing.

8. Bagels

Bagels pack a large amount of carbohydrates into a single serving. Most bagels are made from refined wheat flour, which is high in starch that the body breaks down into glucose during digestion. Flavored varieties such as cinnamon raisin, blueberry, or chocolate chip bagels contain additional sugar, which raises the total carbohydrate load even further.

Sweet fillings and toppings can add even more. Whole grain bagels may provide more fiber, which can slow digestion, but their total carbohydrate content is usually similar to white bagels. A plain, medium-sized bagel often contains about 45 to 60 grams of carbohydrates.

Larger bakery-style bagels can contain even more, which is about the same amount found in three to four slices of bread. Portion size also plays a major role because many store-bought bagels are larger than a standard serving, which can push carbohydrate intake even higher in one meal. Eating only half of a large bagel can significantly reduce total carbohydrate intake while still providing the same flavor and texture.

9. Juice Drinks

Juice drinks may seem light and healthy, but they can contain a large amount of carbohydrates. Most of these carbohydrates come from natural fruit sugars, while many processed varieties also include added sweeteners. When fruit is turned into juice, most of its fiber is removed. Without that fiber, the body absorbs sugar more quickly, which can cause a rapid rise in blood sugar levels.

Whole fruit may contain a similar amount of natural sugar, but its fiber helps slow digestion and sugar absorption. A single cup of 100 percent fruit juice often contains 20 to 30 grams of carbohydrates. Sweetened juice drinks, fruit punches, and juice cocktails can contain even more, with some varieties providing as many carbohydrates as a regular soft drink.

Even vegetable-based juice blends may contain hidden fruit juices or extra sweeteners, so checking the nutrition label helps reveal total carbohydrates per serving. A small glass can contain the sugar from several pieces of fruit because multiple fruits are often needed to produce one serving of juice.

10. Couscous

Couscous is a small pasta made from semolina, which comes from durum wheat. Although many people treat it like a grain, it is a refined wheat product that contains mostly starch, a carbohydrate the body breaks down into glucose during digestion. Because it is made from wheat, couscous has a carbohydrate content similar to pasta. Whole wheat couscous contains more fiber than regular versions, but the total carbohydrate amount stays close.

One cup of cooked couscous contains about 35 to 40 grams of carbohydrates. It also provides small amounts of protein and very little fat. Larger servings can raise total carbohydrate intake and may increase blood sugar levels more quickly. Because it cooks quickly and expands after adding water, serving size can appear smaller than the carbohydrate content it provides.

11. Banana

A banana may seem like a light snack, but it contains a notable amount of carbohydrates. Most of these carbohydrates come from natural sugars and starch. As a banana ripens, part of its starch turns into sugar, making it taste sweeter and softer. One extra-small banana, about 4 inches long, provides around 15 grams of carbohydrates.

A medium banana often contains about 27 grams of carbohydrates, which equals nearly two carbohydrate servings. The body breaks these carbohydrates down into glucose, which provides energy for muscles and organs. This is one reason bananas are often chosen before or after exercise. Bananas also provide about 3 grams of fiber in a medium fruit, along with potassium and vitamin B6.

Fiber helps slow digestion, but the total carbohydrate amount still matters, especially because larger bananas contain more carbohydrates than smaller ones. Less ripe bananas usually contain more resistant starch, which is digested more slowly than the sugars found in softer ripe bananas.

12. Smoothie

Smoothies often seem like a light and healthy choice, and many people drink them for breakfast or after a workout. Yet they can contain a large amount of carbohydrates. Most of the carbohydrates in a smoothie come from fruit. Bananas, mangoes, pineapples, and berries all contain natural sugars, so using several servings in one drink can raise the carbohydrate total quickly.

Fruit juice can increase the amount even more because it lacks the fiber found in whole fruit. Without that fiber, the body absorbs sugar more quickly. Sweetened yogurt, flavored milk, honey, syrup, and some plant-based milks with added sugar can further raise the carbohydrate count.

A large store-bought smoothie may contain 50 to 100 grams of carbohydrates, depending on the ingredients and size. Because smoothies are easy to drink quickly and may feel less filling than whole fruit, they can lead to higher carbohydrate intake in a short time.

13. Cranberry Sauce

Cranberry sauce may look like a simple side dish, but it contains a large amount of carbohydrates because cranberries are naturally very tart and usually need added sugar to balance the flavor. Homemade versions can contain a similar carbohydrate load because many recipes use about one cup of sugar for every 12 ounces of cranberries.

A half-cup serving of canned cranberry sauce can contain around 20 to 25 grams of carbohydrates. Almost all of these carbohydrates come from sugar, which equals about 5 to 6 teaspoons in a small portion. Because cranberry sauce is usually served in small scoops with turkey, chicken, or sandwiches, people may underestimate how much sugar they eat, even though a small portion can add a noticeable amount of carbohydrates to the meal.

Jellied versions and whole-berry versions usually contain similar carbohydrate amounts, even though their texture differs. Reduced-sugar varieties may contain fewer carbohydrates, but the total amount still depends on serving size and added ingredients.

14. Mayonnaise

Traditional mayonnaise contains very few carbohydrates because it is mainly made from oil, egg yolks, and an acid such as vinegar or lemon juice. Although it tastes rich and sometimes slightly sweet, its ingredients provide very little carbohydrate. One tablespoon of regular mayonnaise usually contains less than 1 gram of carbohydrates.

Most of its calories come from fat rather than carbohydrates, so it does not affect blood sugar the same way carbohydrate-rich foods such as bread or pasta do. However, not all mayonnaise has the same nutritional content. Reduced-fat, light, and flavored varieties often contain added sugar or starch to improve texture or taste, which can raise the carbohydrate content.

Honey mustard or sweet chili mayo usually contains more sugar than regular mayonnaise. Portion size still matters because mayonnaise is often used more than one tablespoon at a time on sandwiches, burgers, or salads. Larger servings may keep carbohydrate intake low but can still increase total calorie intake.

15. Dates

Dates are small fruits that contain a large amount of natural sugar. Because they are dried, much of their water is removed, which makes their carbohydrate content more concentrated than that of fresh fruit. A single Medjool date has about 18 grams of carbohydrates. Most of these carbohydrates come from natural sugars, along with a small amount of fiber.

Dates also provide fiber, potassium, and small amounts of iron. The fiber can help slow digestion, but it does not significantly reduce the total carbohydrate load. Because dates are small and very sweet, it is easy to eat several at once without noticing how quickly the carbohydrates add up.

Eating three dates can provide more than 50 grams of carbohydrates, which is close to the amount found in a can of soda. People often add dates to smoothies, baked goods, or snack bars, and they are also commonly eaten alone as a quick energy source. Although dates are fruit, large portions can deliver a sugar load closer to candy than fresh fruit.

16. Quinoa

Quinoa is a seed that people cook and eat like a grain, so it is often placed near rice and pasta in stores. One cooked cup contains about 39 grams of carbohydrates, which makes it a high-carbohydrate food. Most of quinoa’s carbohydrates come from starch, while about 5 grams per cooked cup come from fiber. The fiber can slow digestion and support steadier energy release, although quinoa still contains far more carbohydrates than non-starchy vegetables.

Quinoa also contains more protein than many grains. One cooked cup provides about 8 grams of protein, which can make it more filling than white rice, but its carbohydrate content still contributes to a rise in blood sugar. People often choose quinoa because it is gluten-free and easy to use in salads, bowls, and side dishes. Quinoa flour is also used in baking, where it adds carbohydrates in amounts similar to many other grain-based flours.

17. Sweet Potato

Sweet potatoes are a starchy root vegetable, which makes them naturally high in carbohydrates. A medium baked sweet potato, about 5 inches long, contains around 23 to 27 grams of carbohydrates, along with small amounts of natural sugar and fiber.

Because much of this carbohydrate comes from starch, sweet potatoes can raise blood sugar. Their fiber helps slow digestion, which can lead to a more gradual rise compared with highly refined carbohydrates. Cooking methods can change how quickly carbohydrates affect the body. Boiling may lead to a lower blood sugar response than baking or roasting at high heat, while frying adds extra fat and calories.

Sweet potatoes also provide important nutrients, including vitamin A in the form of beta-carotene, vitamin C, potassium, and small amounts of B vitamins. Even though sweet potatoes are often viewed as healthier than white potatoes, they are still high in carbohydrates, so they are usually counted the same way as other starchy foods when tracking carbohydrate intake.

18. Pizza

Pizza contains more carbohydrates than many people expect because the crust is made mainly from wheat flour, which provides most of the carbohydrate content. A typical slice of regular-crust pizza contains about 30 to 35 grams of carbohydrates. Thick-crust or deep-dish slices can contain 40 grams or more per slice.

The sauce also adds carbohydrates because tomato sauce contains natural sugars, and some brands add extra sugar for flavor, which slightly increases the total carbohydrate content. Toppings such as cheese, meat, and most vegetables add little to no carbohydrates, so changing toppings usually affects carb content far less than changing the crust.

Portion size can quickly raise the total carbohydrate load. Eating two slices may provide 60 to 80 grams of carbohydrates in one meal, while a personal pizza can contain the same amount as three or four regular slices. Stuffed crust and extra-large slices can push the amount even higher.

19. Protein Shakes

Protein shakes often seem like a low-carbohydrate choice because many people use them after workouts or as meal replacements. However, the total carbohydrate content depends mainly on the ingredients. A plain protein powder mixed with water may contain only 2 to 5 grams of carbohydrates per serving.

Adding milk, fruit, flavored yogurt, or sweetened nut butters can raise the total quickly. Milk alone adds natural sugar called lactose, and one cup contains about 12 grams of carbohydrates. Using juice instead of water or milk can increase the amount even more. Ready-to-drink shakes often contain added sugars to improve flavor, which can raise carbohydrate content further.

Some bottles provide 20 to 40 grams of carbohydrates in a single serving. Serving size also matters because some bottles contain two servings. People who track carbohydrate intake often check the nutrition label, and using unsweetened protein powder with water or unsweetened almond milk can help keep total carbohydrates lower.

20. Beans

Beans contain more carbohydrates than many people expect because much of their energy comes from starch and fiber rather than protein alone. A 1/2-cup serving of most cooked beans usually provides about 15 to 20 grams of carbohydrates, which equals one carbohydrate choice in many meal plans.

Common types include Black bean, Kidney bean, Pinto bean, Navy bean, Lentil, and Chickpea.Beans also contain fiber, which is a type of carbohydrate the body does not fully digest. This fiber can slow how quickly blood sugar rises, although the total carbohydrate count still remains important.

Larger portions can raise carbohydrate intake quickly, especially in meals such as chili, burritos, or bean soups. Canned beans usually contain about the same amount of carbohydrates as cooked dried beans when drained and rinsed. Baked beans often contain added sugar, and sweet sauces can push one serving well above 20 grams of carbohydrates.

21. Yogurt

Yogurt may seem like a low-carbohydrate food, but its carbohydrate content depends on whether it is plain, flavored, sweetened, or contains added fruit. Plain yogurt contains natural sugar called lactose. One cup of plain whole-milk yogurt usually provides about 10 to 12 grams of carbohydrates, and low-fat or nonfat versions often provide a similar amount.

Greek yogurt usually contains fewer carbohydrates than regular yogurt because some of the lactose is removed during straining. Plain Greek yogurt often provides about 6 to 9 grams of carbohydrates per cup. Flavored and fruit-on-the-bottom yogurts usually contain much more carbohydrate because of added sugar.

A single cup can provide 20 to 30 grams of carbohydrates, and some dessert-style yogurts contain even more. Flavored Greek yogurt can also approach the carbohydrate content of regular sweetened yogurt. People often think of yogurt mainly as a high-protein food, but added sugars in many brands can raise the total carbohydrate content quickly.

22. Milk

Milk may not taste sweet, but it contains a natural sugar called lactose. Lactose is a carbohydrate that raises blood sugar after digestion, which makes milk higher in carbohydrates than many people expect. An 8-ounce cup of cow’s milk usually contains about 12 grams of carbohydrates.

The amount stays similar whether the milk is whole, low-fat, or fat-free because removing fat changes calories but does not remove lactose. Flavored milk contains even more carbohydrates because added sugars increase the amount beyond the lactose already present. Chocolate milk and strawberry milk often provide 20 grams of carbohydrates or more per cup, depending on the brand.

Milk also provides protein, calcium, and other nutrients, but its carbohydrate content still counts toward daily intake for people who monitor carbohydrates carefully. Milk alternatives vary in carbohydrate content. Soy milk usually contains a carbohydrate amount similar to cow’s milk unless it is unsweetened. Almond milk often contains fewer carbohydrates when unsweetened, although sweetened versions can contain added sugars that raise the total.