healthy carbs
Name Carb amount per 100g Sugar amount per 100g Benefits Link
Apples 14.8 grams 11.8 grams Apples are available in many different colors, sizes, flavors, all of which generally contain about 14–16 grams of carbs per 100 grams. Apples are rich in many vitamins and minerals, but usually only in small amounts. More Details


Banana 23 grams 15.8 grams Bananas contain a good amounts of resistant starch and pectin, both of which support digestive health and provide fuel for the beneficial bacteria in your gut. Bananas are high in potassium and vitamins B6 and C. They are tasty, easy to use in different food recipes. More Details
Oranges 11.8 grams 8.57 grams Oranges are well known as a fruit rich of vitamin-C. They also contain high amount of potassium, and some B vitamins. More Details
Green Grapes 18.6 grams 16.1 grams Grapes are high in Potassium and Biotin. Grapes are full of vitamins, minerals and antioxidants. They’re mostly consist of of water, which can help keep you hydrated. More Details
Peaches 10.1 grams 8.39 grams Peaches are high in fiber, vitamins, and minerals. They also contain antioxidants. Fresh and ripe peach, will contain more antioxidants. More Details
Beets 9.96 grams 7.96 grams Beets are high in vitamins, minerals, and plant compounds. They also contain high amounts of inorganic nitrates. Beets are hight in Potassium,Vitamin C, Vitamin A. More Details
Carrots 9.6 grams 4.7 grams Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium. More Details
Corn 21.7 grams 7.73 grams Corn is rich in magnesium, phosphorus, potassium, Vitamin C More Details
Quinoa 21.3 grams 0.87 grams Quinoa is gluten free, high in nutritions and may help improve blood sugar. Quinoa is also high in protein, so it may be useful to include it in vegeterian diet. All the nutritions from quinoa can help keep you feeling full for longer time. More Details
Brown rice 31.3 grams 0.15 grams Brown Rice is rich in a lot of nutritions, like Calcium,Iron, Manganese, Magnesium, Phosphorus, Selenium, Vitamin B1. Brown rice is a whole grain, that provides fiber and several vitamins and minerals. More Details
Oats 12 grams 0.27 grams Oats contain many healthy nutrients and are very filling. Oats are great source of many vitamins, minerals, and antioxidants. More Details
Mango 15 grams 13.7 grams One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair More Details
Dates 75 grams 66.5 grams Dry dates are high in calories particularly carbohydrates, but they are rich in Calcium, Magnesium, Phosphorus, Potassium, Carotene, Vitamin A. Dates are famous for their rich concentration of antioxidants. More Details
Raisins 29 grams 21 grams Raisins are dried grapes. This drying process concentrates both the nutrients and sugars present in grapes, making raisins nutrient and calorie-dense. Raisins are a nutrient-dense food that’s minimally processed, with no added ingredients or preservatives. But they’re also high in sugar and calories, so they should only be eaten in moderation. More Details
Kidney beans 22.8 grams 0.32 grams Kidney beans good source of many vitamins, minerals, and antioxidants. Cooked kidney beans are also a good source of protein. More Details
Garbanzo beans 22.5 grams 4.01 grams Garbanzo beans are a good source of calcium, Vitamin A, Potassium, Carotene. More Details
Lentils 19.5 grams 1.8 grams Lentils are among the richest sources of plant-based protein you can eat, making them an excellent choice if you’re following a vegetarian or vegan diet. More Detail
Sweet potatoes
41.4 grams
4.2 grams Sweet potatoes are a great source of vitamin A, Calcium, Potassium, Vitamin C. More Details
Diet & nutrition

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