Top 10 Healthy High Carb Foods

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Top 10 Healthy High Carb Foods

Carbohydrates are an essential part of a balanced diet, however, some popular diets have unfortunately given 'carbs' a bad reputation and even lead to a 'fear' of carbohydrate foods in recent years.

A balanced diet should always include the three major food groups: carbohydrates, proteins, and fats.

Carbohydrate-rich foods are the body's main source of energy, giving you the fuel you need to carry out your daily activities. The brain also runs on carbohydrates, so this includes mental, as well as physical, energy. Healthy carbohydrate food sources like whole grains and vegetables are also a key dietary source of fiber, vitamins, and minerals.

Choosing the right type of carbohydrate is important. Carbohydrates that should be limited or avoided are the refined carbs, including white bread, white rice, white flour products, and anything with added sugar.

Healthy high-carb foods include sweet potatoes, brown rice, navy beans, chestnuts, lentils, bananas, oatmeal, milk, raisins, and healthy snacks like brown rice cakes. The current daily value (DV) for carbs is 275 grams.

The following is a list of the top 10 healthy sources of carbohydrates to include in your diet. Click here for a list of high carb foods to avoid.

List of Healthy High Carb Foods

Sweet Potatoes1 Sweet Potatoes
Carbs
per Cup Mashed		Carbs
per 100g		Carbs
per 200 Calories
59.1g
(22% DV)		23.2g
(8% DV)		45.9g
(17% DV)
Nutrition Facts for Mashed Sweet Potatoes. (Source)

More Vegetables High in Carbs

  • 33g (12% DV) per cup of pea sprouts
  • 30g (11% DV) per cup of acorn squash
  • 27g (10% DV) per cup of sweet corn
  • 24g (9% DV) per cup of green peas

See all vegetables high in carbs.

Brown Rice2 Brown Rice
Carbs
per Cup		Carbs
per 100g		Carbs
per 200 Calories
51.7g
(19% DV)		25.6g
(9% DV)		41.6g
(15% DV)
Nutrition Facts for Brown Rice. (Source)

More Alternative Grains high in Carbohydrates

  • 51g (19% DV) per cup of spelt
  • 48g (17% DV) per cup of kamut
  • 45g (16% DV) per cup of amaranth
  • 45g (16% DV) per cup of pearled barley
  • 42g (15% DV) per cup of millet
  • 39g (14% DV) per cup of quinoa
  • 36g (13% DV) per cup of wild rice

See all grains high in carbohydrates.

Navy Beans3 Navy Beans
Carbs
per Cup		Carbs
per 100g		Carbs
per 200 Calories
47.4g
(17% DV)		26.1g
(9% DV)		37.2g
(14% DV)
Nutrition Facts for Navy Beans. (Source)

See all beans and legumes high in carbs.

Lentils4 Lentils
Carbs
per Cup		Carbs
per 100g		Carbs
per 200 Calories
39.9g
(14% DV)		20.1g
(7% DV)		34.7g
(13% DV)
Nutrition Facts for Lentils (Cooked). (Source)
Bananas5 Bananas
Carbs
per Cup Sliced		Carbs
per 100g		Carbs
per 200 Calories
34.3g
(12% DV)		22.8g
(8% DV)		51.3g
(19% DV)
Nutrition Facts for Bananas. (Source)

See all fruits high in carbs.

A bowl of oatmeal with blueberries6 Oatmeal
Carbs
per Cup		Carbs
per 100g		Carbs
per 200 Calories
28.1g
(10% DV)		12g
(4% DV)		33.8g
(12% DV)
Nutrition Facts for Cooked Oatmeal. (Source)
Glass of milk7 Milk
Carbs
per 16oz Glass		Carbs
per 100g		Carbs
per 200 Calories
24.4g
(9% DV)		5g
(2% DV)		23.8g
(9% DV)
Nutrition Facts for Low-Fat Milk 1%. (Source)

Plain Yogurt provides 11g (6% DV) of carbs per cup.

See all dairy products high in carbs.

Raisins8 Raisins
Carbs
per Oz		Carbs
per 100g		Carbs
per 200 Calories
20.6g
(7% DV)		79.3g
(29% DV)		53.1g
(19% DV)
Nutrition Facts for Raisins. (Source)

More Dried Fruit High in Carbs

  • 21g (8% DV) per oz of dates
  • 21g (8% DV) per oz of currants
  • 21g (8% DV) per oz of dried pears
  • 18g (7% DV) per oz of dried apples
  • 18g (7% DV) per oz of prunes
  • 18g (7% DV) per oz of dried figs
  • 18g (7% DV) per oz of dried apricots
  • 17g (6% DV) per oz of dried peaches

*Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.

Chestnuts9 Chestnuts
Carbs
per oz(~3 Chestnuts)		Carbs
per 100g		Carbs
per 200 Calories
15g
(5% DV)		53g
(19% DV)		43.2g
(16% DV)
Nutrition Facts for Roasted Chestnuts. (Source)

See over 50 nuts and seeds ranked by carb content.

Crackers10 Brown Rice Cakes
Carbs
per 2 Cakes		Carbs
per 100g		Carbs
per 200 Calories
14.7g
(5% DV)		81.5g
(30% DV)		41.6g
(15% DV)
Nutrition Facts for Snacks Rice Cakes Brown Rice Sesame Seed. (Source)

A wafer of rye crispbread provides 9g (3% DV) carbs.

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The daily value (%DV) for carbohydrates is 275g and is a general target intended for most people. The Recommended Dietary Allowance (RDA) shows specific targets by age and gender. The RDA for carbohydrates is between 60g - 130g for most people.

Life StageRDA
Infants
0-6 months old*60g
7-12 months old*95g
Children
1-3 years old130g
4-8 years old130g
Males
9+ years old130g
Females
9+ years old130g
Pregnancy
14-50 years old175g
Lactation
14-50 years old210g
* Adequate Intake (AI)
Source: National Library of Medicine Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
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