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High carb foods fall into five food groups: grains (rice, oats, pasta, bread, quinoa), beans and lentils, starchy produce such as potatoes, corn and peas, fruit (bananas, dates, raisins, mangoes) and dairy foods that carry lactose, plus sweets and sugary drinks. In USDA data, a cup of cooked brown rice has about 52 grams of carbohydrate and a cup of cooked lentils about 40 grams, against an FDA Daily Value of 275 grams. The tables below are grouped by food group, not ranked, because the amount of carbohydrate says little on its own; fiber, added sugar and what else the food brings matter just as much.
Peptide Labs does not sell foods high in carbs or carbohydrate products. This article is general nutrition information, not medical advice.
Key Takeaways
- Carbohydrate is the umbrella term for sugars, starches and fiber; FDA labels count it at 4 calories per gram.
- Grains, beans and lentils, potatoes and other starchy produce, fruit, milk and yogurt, and sweets are the main sources.
- In USDA data, beans and lentils pair their carbohydrate with the most fiber per serving in our table.
- The National Academies set an adult carbohydrate range of 45% to 65% of calories; it is a population reference range, not a personal target.
- Both recent editions of the Dietary Guidelines favor whole grains and limit added sugars.
What counts as high carb foods?
Carbohydrates come in three main forms: sugars (such as glucose, fructose, lactose and sucrose), starches (long chains of glucose found in grains, beans and potatoes) and fiber, which people do not fully digest. Under FDA labeling rules (21 CFR 101.9), total carbohydrate on a Nutrition Facts panel includes all three and is counted at 4 calories per gram, the same as protein and less than half the 9 calories per gram for fat.
There is no official cutoff for a high-carb food. A practical reading is to look at how much of the food’s calories come from carbohydrate and at the percent Daily Value, which FDA bases on 275 grams of total carbohydrate for a 2,000-calorie reference diet. The Dietary Guidelines for Americans 2020-2025 list the Acceptable Macronutrient Distribution Range (AMDR) set by the National Academies: 45% to 65% of calories from carbohydrate for adults. These ranges describe healthy eating patterns across a population; they are not a goal for any one person.
Foods high in carbs: USDA table by food group
The table uses the USDA FoodData Central SR Legacy database, with the FDC ID for each food so you can check it yourself. Values are per common serving; percent Daily Value uses the FDA Daily Values for carbohydrate (275 grams) and fiber (28 grams).
| Food (USDA FDC ID) | Group | Serving | Calories | Carbs (% DV) | Fiber (% DV) |
|---|---|---|---|---|---|
| Oatmeal, cooked with water (173905) | Grain | 1 cup | 166 | 28.1 g (10%) | 4.0 g (14%) |
| Brown rice, cooked (169704) | Grain | 1 cup | 248 | 51.7 g (19%) | 3.2 g (12%) |
| White rice, enriched, cooked (168878) | Grain | 1 cup | 205 | 44.5 g (16%) | 0.6 g (2%) |
| Quinoa, cooked (168917) | Grain | 1 cup | 222 | 39.4 g (14%) | 5.2 g (18%) |
| Pasta, enriched, cooked (169737) | Grain | 1 cup | 196 | 38.3 g (14%) | 2.2 g (8%) |
| Whole-wheat bread (172688) | Grain | 1 slice | 81 | 13.7 g (5%) | 1.9 g (7%) |
| White bread (174924) | Grain | 1 slice | 77 | 14.3 g (5%) | 0.8 g (3%) |
| Black beans, boiled (173735) | Beans and lentils | 1 cup | 227 | 40.8 g (15%) | 15.0 g (53%) |
| Lentils, boiled (172421) | Beans and lentils | 1 cup | 230 | 39.9 g (14%) | 15.6 g (56%) |
| Chickpeas, boiled (173757) | Beans and lentils | 1 cup | 269 | 45.0 g (16%) | 12.5 g (45%) |
| Potato, baked with skin (170093) | Starchy produce | 1 medium | 161 | 36.6 g (13%) | 3.8 g (14%) |
| Sweet potato, baked (168483) | Starchy produce | 1 medium | 103 | 23.6 g (9%) | 3.8 g (13%) |
| Sweet corn, boiled (169999) | Starchy produce | 1 cup | 143 | 31.3 g (11%) | 3.6 g (13%) |
| Green peas, boiled (170420) | Starchy produce | 1 cup | 134 | 25.0 g (9%) | 8.8 g (31%) |
| Banana, raw (173944) | Fruit | 1 medium | 105 | 27.0 g (10%) | 3.1 g (11%) |
| Medjool date (168191) | Fruit | 1 date | 66 | 18.0 g (7%) | 1.6 g (6%) |
| Raisins (168165) | Fruit | 1 small box (43 g) | 129 | 34.1 g (12%) | 1.9 g (7%) |
| Mango, raw (169910) | Fruit | 1 cup | 99 | 24.7 g (9%) | 2.6 g (9%) |
| Apple, raw with skin (171688) | Fruit | 1 medium | 95 | 25.1 g (9%) | 4.4 g (16%) |
| Milk, 1% (170872) | Dairy | 1 cup | 102 | 12.2 g (4%) | 0 g (0%) |
| Yogurt, plain, skim (170887) | Dairy | 1 cup | 137 | 18.8 g (7%) | 0 g (0%) |
| Cola, regular (174852) | Sweet drink | 12 fl oz | 155 | 38.3 g (14%) | 0 g (0%) |
Grains
Grains supply most of the starch in a typical diet. Cooked brown rice and white rice carry similar amounts of carbohydrate per cup in USDA data, but brown rice keeps the bran, so it has about five times the fiber. Oatmeal, quinoa and whole-wheat bread also keep their bran. Our guides to oats, brown rice and quinoa go deeper, and our refined carbs explainer covers the difference between whole and refined grains.
Beans, lentils and starchy produce
Beans and lentils stand out because their carbohydrate comes with a lot of fiber and protein: in USDA data a cup of boiled lentils has about 16 grams of fiber and 18 grams of protein. Potatoes, sweet potatoes, corn and green peas are the other big starch sources from the produce aisle. See our black beans, lentils and sweet potato guides, and our starchy produce list for how these differ from leafy and other vegetables.
Fruit
Most of the carbohydrate in fruit is sugar, with some fiber. Dried fruit concentrates it: a small box of raisins (43 grams) has about 34 grams of carbohydrate in USDA data, more than a medium banana. The Dietary Guidelines 2025-2030 note that sugars that occur naturally in fruit and plain milk are not counted as added sugars. Our banana guide and fruit sugar comparison have more detail.
Dairy, sweets and drinks
Milk and plain yogurt get their carbohydrate from lactose, a natural milk sugar. Sweets, candy and sugary drinks are high in carbohydrate too, but it is almost all sugar with no fiber: a 12-ounce can of regular cola has about 38 grams of carbohydrate in USDA data, nearly all of it sugar.
Healthy high carb foods: what the Dietary Guidelines point to
Neither edition of the Dietary Guidelines sorts carbohydrates into good and bad lists, but both point the same way. The 2020-2025 edition recommends that at least half of grains be whole grains and that added sugars stay below 10% of calories from age 2. The 2025-2030 edition says to prioritize fiber-rich whole grains and to significantly reduce highly processed refined carbohydrates such as white bread, packaged breakfast options, flour tortillas and crackers; it says no amount of added sugars is recommended and that one meal should contain no more than 10 grams of them.
Read together with the USDA numbers, the foods people usually mean by healthy high carb foods are the ones that bring fiber or other nutrients along with the carbohydrate:
- Whole grains: oats, brown rice, quinoa, whole-wheat bread and pasta.
- Beans and lentils: black beans, chickpeas and lentils, which also supply protein.
- Starchy produce eaten whole: potatoes with skin, sweet potatoes, corn and green peas.
- Whole fruit: bananas, apples, mangoes, dates and raisins, keeping in mind that dried fruit packs more sugar into a small portion.
- Plain dairy: milk and unsweetened yogurt, where the sugar is lactose rather than added sugar.
Our high-fiber foods list ranks fiber sources, and our low-glycemic foods guide explains how different carbohydrate foods affect blood sugar. If you are trying to add energy rather than cut it, our calorie-dense foods guide covers that side.
Reading carbohydrate on a Nutrition Facts label
On a US label, Total Carbohydrate is the sum of fiber, sugars and starch, although starch is not listed on its own line. Under it you will see Dietary Fiber, Total Sugars and Includes Added Sugars. FDA’s Daily Value for added sugars is 50 grams, and for fiber 28 grams. A few practical label checks:
- Compare Total Carbohydrate with Dietary Fiber; whole grains and beans have a higher share of fiber.
- Look at Added Sugars, not just Total Sugars, since plain milk and fruit have natural sugar.
- Check the ingredient list: a whole grain should be named first for a whole-grain product.
- Serving sizes vary; compare per serving and, where the label gives it, per 100 grams.
Some diets subtract fiber from total carbohydrate. That figure is not defined by FDA; our low-carb foods guide explains how it is calculated and where it comes from. For the fat side of the label, see our companion guide to foods high in fat.
When to talk to a clinician
Carbohydrate needs differ from person to person. The Dietary Guidelines 2025-2030 note that some people with chronic diseases may do better on a lower carbohydrate diet and advise working with a health care professional to choose a diet that fits the condition. If you have diabetes, take insulin or other glucose-lowering medicines, or have been told to watch carbohydrates, ask your clinician or a registered dietitian before making big changes; this article does not offer personal targets.
Frequently Asked Questions
What are high carb foods?
Foods where a large share of calories comes from sugars, starches and fiber: grains, beans and lentils, potatoes and other starchy produce, fruit, milk and yogurt, and sweets.
What are healthy high carb foods?
Foods that bring fiber or other nutrients with the carbohydrate, such as oats, brown rice, quinoa, beans, lentils, potatoes with skin, whole fruit and plain dairy. The Dietary Guidelines favor whole grains and limit added sugars.
How many carbs are in rice?
In USDA data, a cup of cooked long-grain brown rice has about 52 grams and a cup of cooked enriched white rice about 45 grams. Brown rice has about five times the fiber.
Are bananas high in carbs?
A medium banana has about 27 grams of carbohydrate in USDA data, about 10% of the Daily Value, roughly half of it sugar, plus about 3 grams of fiber.
What percent of calories should come from carbohydrate?
The National Academies range for adults is 45% to 65% of calories. It is a population reference range; a clinician or dietitian can say what fits you.
Does fiber count as a carbohydrate?
Yes. On US labels, Total Carbohydrate includes dietary fiber, sugars and starch.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; if you have diabetes, heart disease or another health condition, ask a healthcare provider or registered dietitian how these foods fit your own eating pattern. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Fat Foods: USDA Table of Foods High in Fat and Fat Types, Refined Carbs vs Whole Grains: Simple and Complex Carbs Explained, Low Carb Foods List: Vegetables, Fruits, Proteins and Nuts.