Table 4.
High-quality carbohydrate foods
| Food | Portion | Energy | CHO (g) | PRO (g) | Fat (g) | Fiber (g) | Calcium (mg) | Vitamin C (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|---|---|
| Baked potato with skin | Medium, 2¼–3¼″ diameter | 161 | 36 | 4.3 | 0.2 | 3.8 | 26 | 16 | 1.9 |
| Black beans, canned, drained | 1 cup | 218 | 40 | 14.7 | 0.7 | 16.6 | 84 | 6.5 | 4.5 |
| Enriched penne pasta, boiled | 1 cup | 169 | 33 | 6.2 | 1.0 | 1.9 | 7 | 0 | 1.4 |
| Enriched wheat bran cereal with raisins | 1 cup | 191 | 46 | 4.5 | 0.9 | 8.1 | 26 | 0.5 | 10.8 |
| Whole wheat bread | 1 slice | 81 | 14 | 4 | 1.1 | 1.9 | 52 | 0 | 0.8 |
Data are from the US Department of Agriculture.144
Abbreviations: CHO, carbohydrate; PRO, protein.