How Much Food is 50g of Carb?
| Food type | Weight | Measure |
| Weetabix | 75g | 3 - 4 bix |
| Branflakes | 75g | one large bowl |
| Cornflakes | 50g | 1 large bowl |
| Cereal bars | 80g | 2 - 3 bars |
| White/wholemeal bread | 100g | 3 - 4 slices |
| Tea cakes | 100g | 1 - 2 cakes |
| Malt loaf | 100g | 2 - 3 slices |
| Crumpets | 125g | 3 |
| Fruit scones | 100g | 2 |
| Bread rolls | 100g | 2 soft/crusty |
| Pitta bread | 100g | 1 large |
| Naan bread | 100g | 2 mini |
| Bagels | 75g | 1 |
| Pasta (cooked) | 225g | 8 tbsp |
| Rice (cooked) | 175g | 4 tbsp |
| Noodles (uncooked) | 75g | 1 layer |
| Boiled potatoes | 300g | 5 egg sized |
| Mashed potatoes | 325g | 5 scoops |
| Jacket potato | 175g | 1 medium |
| Baked beans | 325g | 7 tbsp |
| Kidney beans | 300g | 10 tbsp |
| Chickpeas | 275g | 10 tbsp |
| Bananas | 225g | 2 large |
| Raisins | 75g | 3 tbsp |
| Peaches in juice | 500g | 1 large tin |
| Jaffa cakes | 75g | 6 |
| Plain digestives | 75g | 5 |
Adapted from Crawley (1988) and McCance and Widdowson (1991).
The following chart provides information about the carbohydrate content of chart to plan a daily menu or specific pre-event meals and post-exercise recovery meals to meet your carbohydrate targets.