The enclosed tables list the carbohydrate (CHO) content of commonly consumed foods. You can use these to calculate the CHO content of the meals and snacks that you eat. It is best to add up the CHO values of all meal components to get a total CHO value for the meal. See example 1. The lists show the amount in grams of carbohydrate in an example serving. Compare this with your serving and multiply or divide the value accordingly. See example 2. The lists also include the average carbohydrate value per 100g. You can use this information when calculating the carbohydrate value of a weighed food portion e.g. boiled rice. See example 3. You can then alter your insulin doses as per your insulin/CHO ratio. See example 4.
Example 1 – Calculating CHO content of a meal 2 Weetabix 200ml milk TOTAL
20g 10g 30g
TOTAL
40g 15g 15g 70g
TOTAL
80g 0g 10g 0g 90g
Sandwich made with 2 large slices of bread Apple Crisps
1 large jacket potato (with skin) 1 small can tuna 2 tablespoons corn Melted cheese on top
We always recommend calculating the total CHO of a meal before working out insulin dose ie. Not saying 2 Weetabix is 2u, milk is 1u. This is because the ratio can change as the child grows and if a pump is being used the total CHO of a meal is the information required rather than number of units of insulin.
Example 2 – Calculating CHO content of an individual serving size from the example serving size listed in the tables. All children and adults have different serve sizes for foods. We have listed an example of a serve size as a guide. Breakfast cereal, pasta and rice are foods where individual serve sizes vary the most. Generally these can be measured by tablespoon if you do not have access to digital scales. An example of how to adjust the “example serve size” provided are listed below. Breakfast 12 tablespoons Cheerios 300ml Milk Tables give Cheerios 8 tablespoons as 30g CHO 12 tablespoons Cheerios = 12 x 30g = 45g CHO 8 Tables give 200ml Milk contains 10g CHO 300ml Milk = 300 x 10g = 15g CHO 200 By adding these two together you can see that the breakfast contains 60g CHO
Example 3 - Simple calculation from CHO per 100g You weigh your child’s portion of boiled rice as 200g From the table we know that boiled rice has 30 g carbohydrate per 100g. 200g (serve size)
x
30g (g/100g) 100 g
= 60g CHO
You weigh your child’s portion of Rice Krispies and find that it is 90g. From the tables or the label you know that Rice Krispies contain 84g CHO/100g. 90g (serve size) x 84g (g/100g) = 76g CHO 100g You then zero the scales and add milk to 250 g = 250 ml. 250ml
x
5 (g/100g) = 100g
12.5 g CHO
Then add 76g + 12.5g = 88.5g CHO
Example 4 – Calculating your Insulin Dose Your Diabetes Nurse will tell you what your specific ratio of Insulin/CHO is. This is often 1 unit/10g CHO but it can vary for each child, at different times of the day and will almost certainly change as the child grows. Common ratios for MDI are ½ unit/10g CHO, 1 unit/10g CHO up to 2 units/10g CHO. Ratios for Pumps are usually expressed as 1u per x grams of CHO.
For example - Breakfast in Example 1 for MDI 1u/10g If your ratio was 1 unit/10g CHO you would have 3 units of insulin. 30g CHO x 1 unit 10g
= 3 units insulin
If your ratio was 1 unit/20g CHO you would have either 1 or 2 units of insulin (either rounded up or down from 1.5 units) 30g CHO x 1 unit 20g
= 1.5 units insulin
Using a pump (ratio of 1u/7g CHO). 30g CHO x 1unit/7g = 4.3 units of insulin
Weight conversions ½ oz 1 oz 2 oz 3 oz 4 oz 5 oz 8 oz (½ Ib) 16 oz
= = = = = = = =
15g 25g 50g 75g 100g 150g 225g 450g
1 teaspoon 1 tablespoon
= =
5mL 15mL
Liquid measures (1 ml = 1g) 5 fl oz (1/4 pint) 10 fl oz (1/5 pint) 15 fl oz (3/4 pint) 20 fl oz ( 1 pint)
= = = =
150mLs 275mLs 425mLs 550mLs
On the table headings, CHO = Carbohydrate All weights are in grams unless otherwise stated NB – Where a tablespoon is stated this refers to a rounded tablespoon
BISCUITS FOOD
CHO PER CHO/100g PORTION g
1 Digestive or Hob Nob 2 small plain biscuits eg. Rich Tea 2 plain fruity type biscuits eg. Garibaldi 1 Custard Cream 1 Ginger Nuts 1 full coated chocolate biscuit eg. Penguin Flap Jack 1 square (60g) 2 Jaffa Cakes 1 Muesli Bar eg. Jordans, Quaker Chewee 1 Fruesli Bar 2 Rye Crispbreads
9 12 12 8 8 15
62 76 76 70 71 70
35 15 15
60 70 55
20 15
65 70
FOOD
EXAMPLE OF A PORTION
CHO PER PORTIO N
CHO / 100g
Milk (all types) Milk on bowl of cereal Glass of milk Natural yoghurt
100ml 200 mls 200 mls Small carton (125g) Small carton (125g) Small carton (125g ) 90 mls 2 tblsp
5 10 10 10
5 5 5 7
17
14
10
6
7 10
8 53
DAIRY
Low fat yoghurt Diet yoghurt Evaporated Dried skimmed milk
BREADS FOOD
White bread
Wholemeal bread
Wholemeal bap White bap White finger roll French stick Baguette Crusty white roll Granary bread Bread muffin Crumpet Rye bread Bagel Pitta bread Pitta bread Croissant Burger roll Waffle Naan bread Tortillas (wheat) Chapatti Crackerbread
EXAMPLE OF A PORTION
1 thick slice (large loaf) 1 medium slice (large loaf) 1 thin slice (small loaf) 1 thick slice (large loaf) 1 medium slice (large loaf) 1 thin slice (small loaf) 1 1 1 1” (2.5cm) slice 6” 1 1 medium slice (35g) 1 toasted (68g) 1 toasted (40g) 1 average slice (25g) 1 bagel (70g) 1 small 1 large 1 1 1 waffle (45g) Large Medium (40g) 6” diameter (medium) 2 slices
CHO PER PORTION g
CHO/ 100g
20
50
15
50
10 20
50 42
15
42
10 20 30 20 10 60 25 15 27 17 10 40 30 55 20 25 15 75 25 25 8
42 50 50 50 55 60 45 40 45 42 60 58 58 38 50 30 50 60 74 80
BREAKFAST CEREALS FOOD
All Bran All Bran, Flakes & Fruit All Bran, Fibre Plus Bran flakes Cheerios Coco Pops Corn Flakes Fruit n Fibre Frosties Just Right Oatibix Porridge with milk Puffed wheat Ready Brek Rice Krispies Rolled Oats Sugar free Muesli Shredded Wheat Shredded Wheat-bite size Shreddies Special K Start Weetabix minis Weetabix
EXAMPLE OF A PORTION
CHO PER CHO/100g PORTION
6 tbsp
20
7 tbsp 8 tbsp 7 tbsp 7 tbsp 6 tbsp 7 tbsp 3 tbsp 1 biscuit 200g 6 tbsp 40g 7 tbsp 1 oz (25g) 2 tbsp 1 biscuit 6
30 30 30 35 30 25 24 15 30 12 30 25 15 20 15 7
46 68 50 70 75 85 85 70 87 79 64 14 62 60 85 60 60 68 70
5 tbsp 6 tbsp 6 tbsp 14 biscuits 1 biscuit
30 20 30 30 14
74 70 80 22 68
BUNS, CAKES & DESSERTS FOOD
EXAMPLE OF A PORTION g
CHO PER PORTION g
Almond Slice Apple Strudel Apple Turnover Bakewell Tart (Individual) Black Forest Cake Chelsea Bun Cherry Fruit Cake Choc ice Chocolate Cake with icing Chocolate Éclair Chocolate Fudge cake Cream Filled Choux Bun Cream horn Cupcakes (Iced) Currant Bun Custard Custard powder Custard Slice Custard Tart (Individual) Danish Pastry (Medium) Doughnut Flapjack (Med) Fruit Cake (Plain) – Slice Fruit Cake with icing Gateau Slice Iced Bun Iced Bun Madeira Cake Malt Loaf (Slice) Meringue Nest (Small) Milk pudding
35 115 100 45
18 40 80 25
50 36 80 65
90 78 42 1 individual 65
30 40 25 14 35
35 56 60 28 58
90 100 95 60 40 60 120g 1 tbsp 100 95
25 50 25 15 15 30 20 10 40 30
30 50 30 25 50 50 17 92 40 30
110 60 60 90
55 25 35 50
50 50 60 60
70 85 35 35 40 35 15 Average (150g) 55 70
40 35 20 20 20 20 15 20
60 45 60 60 55 55 93 14
20 35
40 50
Mince Pies Muffins – Large
CHO/ 100g
Muffins - Mini Rock Cake
28 45
14 25
49 60
CONFECTIONARY FOOD
Bounty Chocolate Bar Crunchie Standard Fruit Pastilles Fry’s Turkish Delight Lockets M & M’s Maltesers Mars Marshmallows Milky bar Milky way Mints – extra Picnic Quality street, Roses Rolo Skittles Snickers Time Out Toffee Crisp Twirl Twix Wine gums Wine gums Wispa Yorkie
EXAMPLE OF A PORTION 57g twin pack 50g 38g 52g – 1 packet 51g bar 1 tube 45g Packet 37g Packet 65g bar 5g each 26g bar 26g bar 46g tube 49g bar 8g each 58g tube 60g packet 61g bar 40g bar 48g bar 44g bar 28g each finger 45g tube 4g each 39g bar 66g bar
CHO PER PORTION 30 30 30 45 40 40 30 25 45 4 19 19 45 28 5 36 55 33 22 29 24 20 34 3 20 39
CHO/ 100g 56 64 68 78 68 62 70 83 72 72 98 59 66 63 92 54 55 61 56 65 75 75 54 59
FRUIT FOOD
EXAMPLE OF A PORTION
CHO PER PORTIO N
CHO/ 100g
Apple - medium Apple - small Apricot fresh Banana - small Banana - standard Dried apricots Grapefruit Grapes or cherries Juice unsweetened eg. apple, orange, grapefruit Kiwi Mango Melon e.g. honeydew Nectarine Orange Paw-paw Peach Pear Pear - tinned Pineapple Stewed apple – no sugar Tin Peaches in juice Tinned fruit in natural juice Tin pineapple in juice Plum Pomegranate Prunes Raisins/Sultanas Raspberries Satsuma Strawberries
120g 90g 3 - 4 whole 110g with skin 150g with skin 3 - 4 ready to eat ½ 10 medium sized 100 mLs
15 10 10 20 30 10 5 10 10
12 12 7 23 23 37 7 15 10
2 fruit 1/3 1 slice 1 medium fresh 1 medium ¼ 1 medium 1 medium 100g 1 slice fresh 6 tablespoons 100g 100g
10 10 10 10 10 10 10 10 10 10 10 10 10
10 14 6 8 8 9 7 10 10 10 8 10 10
1 ring/6 chunks 2 1 small 3 medium dried Tablespoon (30g) 25 2 10
5 10 10 10 20 5 10 10
12 9 34 70 6 8 5
HOME BAKING FOOD ITEM
EXAMPLE OF A PORTION
White/wholemeal Flour Sugar Dried fruit Rolled Oats Syrup/honey Cocoa Powder Coconut, desiccated
CHO PER PORTION
CHO PER 100g
1 level tbsp (½oz) 10
76
1oz (25g) 1oz (25g) 1oz (25g) 1oz (25g) 1oz (25g) 2oz (50g)
100 70 62 80 10 6
25 15 15 20 3 3
EAT PIES, FISH FINGERS, SAUSAGE ROLLS ETC. FOOD
Cornish Pastie Fish Fingers Meat pie Pizza (Cheese and Tomato) Pork Pie Quiche Sausage Roll Sausage Roll Spring Roll Yorkshire Pudding Yorkshire Pudding
EXAMPLE OF A PORTION
CHO PER CHO/ PORTION 100g
Medium 2 fingers 1 Individual (160g) ½ Thin Crust
40-50 10 40 50
25
Individual (140g) ½ of 12” base (100g) 3” large
34 20
24 20 35 35
3”
15 40 10 13
7”
40
37
25 34
37
RICE, PASTA, COUSCOUS, BULGUR, QUINOA FOOD RICE Rice (uncooked) Rice boiled
Small portion 100g Medium portion 150 g Large portion 200g PASTA Pasta (uncooked) Cooked pasta 100g
CHO PER PORTION g
CHO/100g
10
86 30
30 45 60
30 30 30
25
74 25
100g dry weight of pasta, boiled in water, will weigh approximately 300g when cooked Small portion 150g 40 25 Small/Medium portion 50 25 200g Medium portion 250g 60 25 Medium/Large portion 70 25 300g Large portion 350g 80 25 Tortellini (cooked) 180g 55 30 Egg lasagne (dried) 1 sheet 10 70 Macaroni cheese 300g 42 14 Pot Noodles (1 pot) 40-50 Ravioli 200g small tin 20 10 Spaghetti in tomato sauce 25 13 (small tin) Cous Cous (cooked) 150g 77 50 Bulgur Wheat raw 75 Bulgar Wheat, cooked 30g 8 75 Quinoa, raw 72 Quinoa, cooked 30g 5
SNACKS AND MISCELLANEOUS FOOD
EXAMPLE OF A PORTION
CHO PER CHO PORTION PER 100g
Chocolate spread Crisps Peanuts Raisins Dried Fruit and Nut Mango Chutney
1 heaped teaspoon (20g) 1 small packet (25g) 50g packet 30g Small 30g packet
11
55
15 5 20 10
60 10 70 40
1 heaped teaspoon(16g) 1 tablespoon 1 teacup (20g) 25g packet 50g 50g 30g bag
8
50
10 10 15 25 30 10
50 62 50 60 35
Popcorn – raw Popped Twiglets Pringles Tortilla Chips Bombay Mix
YPO TREATMENTS FOOD
EXAMPLE OF A PORTION
Glucose tablets Lucozade Lemonade (not diet) Coca Cola or Pepsi (not diet) Sugar and glucose Honey Golden syrup
3 tablets 50mls/2 fl oz 200mls/8 fl oz 100ml
Jam
2 level teaspoons 1 level teaspoon 1 rounded teaspoon 2 level teaspoons (15g)
CHO PER PORTIO N 10 10 10 10
CHO/100 g
20 5 10
10 10 13
100 80 80
10
70
VEGETABLES FOOD
Potato Potato (raw) 1 egg size potato (60g) - boiled 1 egg size potato (50g) - roast 1 scoop mashed potato (60g) 1 large serving spoon mashed potato (100g) 2 rounded tablespoons mashed potato (150g) 2 large serving spoons mashed potato (200g) 1small jacket potato (150g) eaten with skin 1 medium jacket potato (200g) eaten with skin 1 large jacket potato (250g) eaten with skin 1 small jacket potato (150g ) flesh only 1 medium jacket potato (200g) flesh only 1 large jacket potato (250g ) flesh only 5 standard chips Standard portion chips (15 chips) Oven baked thin French fries style (100g) cooked Regular portion French fries eg. McDonalds Other vegetables Sweet Potato – boiled – 100g Sweet Potato – baked – 100g Peas – 2 tablespoons Sweetcorn – 2 tablespoons Pulses/Dahl Small tin Baked Beans Black Dahl (Urad) (uncooked) Baked Beans (3 tablespoons – 100g) Red Kidney Beans tinned (3 tablespoons – 100g) Chick Peas – tinned/cooked (3
CHO g per portion
CHO/100g
10 10 10 15
17 15 18 15 15
20
15
30
15
50
32
65
32
80
32
30 40 45 10 30 40
18 18 18 30 30
30
20 28 5 10
20 28 10 20
30 15 17
50 60 15 17
18
18
tablespoons – 100g) Mung Beans (uncooked) Mung Beans (boiled) – 2 tablespoons Green & Brown lentils (uncooked) Green & Brown lentils (boiled) Red lentils (uncooked) Red lentils (boiled) – 2 tablespoons
15
15
36 18 50 17 54 18
TAKEAWAY FOODS FOOD
McDonalds McDonalds Thick Shake McDonalds Hamburger McDonalds Cheese Burger McDonalds Quarter Pounder McDonalds Big Mac McDonalds Chicken Nuggets Bacon and Egg McMuffin McDonalds French Fries KFC KFC Chicken Original Recipe KFC Burgers Pizza Hut Pizza Hut, Thin and Crispy Pizza Stuffed Crust Pizza Pan Pizza Burger King Burger King French Fries Chicken Tenders Whopper or Double Whopper Bacon Double Cheese or Hamburger/Cheese Burger Indian
EXAMPLE OF A PORTION
CHO PER PORTIO N
Regular vanilla 100g 120g 160g 210g 6 nuggets – 100g
60 30 30 35 40 10
140g Medium/large
25 40/55
Wing/breast/drumstick
5/15/5
Chicken fillet burger
30
1 slice medium pizza
30
1 slice medium pizza 1 slice medium pizza
50 50
Small/medium/large 4 pieces Plain or cheese burger
30/50/70 10 45
Basic burger or with sauce
25
Rice Samosa Bhaji Chapatti Poppodom Naan Meat Tikka Vindaloo Biriani Chinese Plain Boiled rice Fried Rice Chow Mein Sweet & Sour Pork Pancake roll Mexican Chilli Con Carne Tortilla Taco shell Subway 6” roll (95g) Cookies Fish & Chips Fish in Batter Chips (large portion) Chips (small portion/cone) Scampi Doner Kebab
Takeaway serve Medium Large Medium 1 fried – 13g Large Main course (200g) Main course (350g) Meat & rice (400g)
90 15 10 25 5 70 10 10 10
Takeaway serve
Small (90g)
90 80 70 30 20
200g medium medium
15 25 10
1 cookie
40 30
Average portion Small
20 100 40 40 30
ASIAN FOODS (average portion) EXAMPLE OF A PORTION
CHO portion
CHO/ 100 g
Food Paratha Meat pilau Veg pilau Potato curry Chickpea and potato curry Chapatti small and very thin Chapatti large and very thick Meat/veg samosa thick pastry X3
126g 300g 250g 200g 200g 150g 150g 175g
55 75 60 40 55 20 85 60
45 25 25 20 30 55 55 35
(175g) Meat/veg samosa thin pastry X 3 Bhajia battered X 3 Khitcherie Kheer 2 square burfi 2 pieces jellabi Gulabjaman 3 pieces in syrup Rus-mango pulp
115g 145g 250g 200g 125g 70g 170g 150
45 30 30 60 60 30 155 45
20 20 12 30 50 42 90 30