Complex Carbohydrates List of Healthy Carbs

listofcarbfoodsHere’s the complex carbohydrates list of good healthy carbs that you’ve been looking for.

Complex carbs are actually very simple. And you’ll find this healthy carbohydrates list of good carbs will help you to feel simply great!

So what are carbohydrates anyway? The healthy carbohydrates in food are the macronutrients your body needs in order to look better, feel better, think better and have an abundance of endurance and stamina.

The healthy carbohydrates list below is your best source for good carbs.

Choosing bad carbs (instead of from this good carbs list) can rapidly undermine your health and sabotage your weight management goals.

Healthy Carbs and Complex Carbohydrates List

Simple and complex carbohydrates can be misunderstood. Since whole fruit is a simple carb, it’s best to categorize carbs as either bad or good carbs. Here’s your complete good healthy carbohydrates list.

(Carb grams for most packaged foods can be found on the label.)

Black beans 1/4 cup dry 23
Black beans 1/2 cup cooked 18
Garbanzo beans 1/4 cup dry 28
Garbanzo (Chickpeas) 1/2 cup cooked 18
Kidney beans 1/4 cup dry 29
Kidney beans 1/2 cup cooked 20
Lentils 1/4 cup dry 28
Lentils 1/2 cup cooked 20
Lima Beans 1/4 cup dry 22
Lima Beans 1/2 cup cooked 20
Navy Beans 1/4 cup dry 32
Navy Beans 1/2 cup cooked 29
Pinto Beans 1/4 cup dry 29
Pinto Beans 1/2 cup cooked 22
Soybeans 1/4 cup dry 13
Soybeans 1/2 cup cooked 9
Split Peas 1/4 cup dry 26
Split Peas 1/2 cup cooked 21
Blue cheese 1 oz 0.7
Cheddar cheese 1 oz 0.4
Cottage cheese, 2% fat 1/2 cup 4
Egg 1 extra large 1
Feta cheese 1 oz 1
Milk, 1% fat 1 cup 8
Milk, fat-free 1 cup 13
Mozzarella cheese 1 oz 0.8
Parmesan cheese 1 Tbsp. 0.2
Provolone cheese 1 oz 0.6
Ricotta cheese 1/2 cup 6
Swiss cheese 1 oz 1
Yogurt, low-fat 1 cup 17
Yogurt, fat-free 1 cup 18
Apple 5 oz 21
Apricot 3 (4 oz ea.) 12
Avocado 1/2 (3 oz) 7
Blackberries 1 cup 18
Blueberries 1 cup 21
Cantaloupe 1 cup 13
Cranberries 1/2 cup 6
Grapefruit 1/2 (4 oz) 10
Grapes 1 cup 16
Guava 1 (3 oz) 11
Kiwi 1 (2-1/2 oz) 11
Mango 1/2 (3-1/2 oz) 18
Nectarine 1 (5 oz) 16
Orange 1 (4-1/2 oz) 15
Papaya 1/2 (5-1/2 oz) 15
Peach 1 (3-1/2 oz) 10
Pear 1 (6 oz) 25
Pineapple 1 cup 19
Raspberries 1 cup 14
Strawberries 1 cup 11
Tangerine 1 (3 oz) 9
Watermelon 1 cup 12
Almonds 1 oz 6
Brazil nuts 1 oz 4
Cashews 1 oz 9
Coconut, raw 1 oz 4
Macadamia nuts 1 oz 4
Peanuts 1 oz 6
Pecans 1 oz 5
Pistachios 1 oz 7
Pumpkin seeds 1 oz 5
Sesame seeds 1 Tbsp. 1
Sunflower 1 oz 5
Walnuts 1 oz 3
Alfalfa sprouts, raw 1/2 cup 1
Asparagus 1/2 cup cooked 4
Butterhead lettuce 1 cup raw 2
Broccoli 1/2 cup cooked 4
Brussels Sprouts 1/2 cup cooked 7
Cabbage 1/2 cup cooked 4
Carrot 1 (2-1/2 oz) 7
Cauliflower 3 florets 3
Celery 1/2 cup diced 2
Chinese Cabbage 1/2 cup cooked 2
Chili Peppers 1 Tbsp. 1
Corn (sweet) 1 ear 19
Cucumber 5 oz raw 4
Edamame, fresh soybeans 1/2 cup raw 14
Edamame 1/4 cup cooked 10
Eggplant 1/2 cup cooked 3
Garlic 1 clove 1
Ginger Root 1 Tbsp. raw 1
Green Bell Peppers 1/2 cup raw 3
Iceberg Lettuce 1-1/2 cups raw 3
Mushrooms 1/2 cup cooked 4
Okra 1/2 cup cooked 6
Onions 1/2 cup cooked 7
Radishes 1/2 cup raw 2
Red Bell Peppers 1/2 cup raw 3
Red Cabbage 1/2 cup cooked 4
Romaine lettuce 1-1/2 cups raw 2
Scallions 1/2 cup raw 4
Spinach 1/2 cup cooked 3
Swiss Chard 1/2 cup cooked 4
Zucchini 1/2 cup cooked 4
Bread, whole wheat 1 slice 14
Bread, multi grain 1 slice 17
Oatmeal, cooked 1 cup 25
Pancake, buckwheat mix 1/3 cup (3 cakes) 33
Pancake, whole grain mix 1/3 cup (3 cakes) 28
Pasta, whole wheat 1 cup cooked 37
Popcorn, popped 3-1/2 cups 19
Rice, basmati brown 1/4 cup dry 31
Rice, brown 1/4 cup dry 33
Rice, brown 1/2 cup cooked 22
Rice, wild 1/2 cup cooked 18
Rye bread 1 slice 15

What are Good, Bad, Simple and Complex Carbohydrates?

As you can see, the above healthy carbohydrates good carbs list can help you to choose healthy carbs that will make you look and feel great.

But you still may wonder, what are carbohydrates? Especially bad carbs.

The difference in good carbs vs bad carbs is not based on a simple and complex carbohydrates list. It’s based on how much fiber is in the food and how fast the food’s sugars are absorbed into your blood stream.

For more info about good, bad, simple and complex carbs, go to the Good Carbs List of Carbohydrates in Food, the Low Glycemic Diet of Low Glycemic Foods and the complete list of healthy High Fiber Foods.

More CommonSenseHealth for You:
How to Stop Emotional Eating
“Refined” Bad Carb Sweet Sugar Death
The Healthiest Vegetables List of Vegetables
Your High Fiber Foods Chart of Fiber Rich Foods


  1. glenn says

    i am diabetic and insulin dependent.. Please send me more information about nutrition foods that have lower carbohydrates and which food or fruits do you recommend…. thank you very much

    • says

      Hi Glenn! I’m glad you’re interested in doing something pro-active for your health. Your body will reward you in so many positive ways.

      Check out this link to another article about low glycemic foods. It’ll give you the information you’re looking for. Be sure to follow some of the other links within this article: Low GI Diet of Low Glycemic Index Foods

      And good luck with everything!

  2. Carolyn Hauer says

    My triglycerides are very high – what is the total intake for 1 day – I am very, very overweight and need direction – I eat fresh food, (chicken/fish – rarely meat) cook from scratch BUT do like my bread and cookies and milk at nite. 72 ys old female, actively still working, 4day, 4hr ea. day (hard work – stocking, moving, walking, etc) Fortunate at this age to have this as my only problem. Heart/blood pressure good, cholesterol # is down – just these triglycerides can’t get under control – Lipitor is my only medication. Very tired! No energy HELP – your suggestions would be appreciated.

    • says

      Hi Carolyn! Thanks for dropping by. You might be interested to know that one of the most common characteristics of people with high triglycerides is that they eat far too much carbohydrates – things like white bread, white rice and white pasta, cookies and sweets, snacks and treats. Cutting these out of your diet will go a long way toward lowering your triglycerides.

      It will ALSO help with your energy levels because these same foods are high glycemic foods and, because of your body’s glycemic response, will cause you to feel tired and fatigued not long after eating them. Check out some of the links in this article. They will provide you with more info and healthier choices.

  3. PEARL says

    So glad I found this site I have type 2 diabetes on insulin was just told to watch my carbs but never told about complex carbs ..


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