Carbohydrates rich foods you need to know: It’s Here

The article lists carbohydrates rich foods that have higher carbs. Carbohydrates food fulfil body’s energy need. Let’s look at the list of foods high in carbs.

The human body needs energy and carbohydrates are the main sources of energy. For a healthy adult, the energy from carbohydrates in the diet is around 50% to 60%.

Diet high in carb may result in different metabolic syndromes. So, incorporating the carbohydrates foods in the diet plan depends solely upon the calories of your diet plan and not on just carbs content. 

Having said that, you can eat foods high in carbs in moderation and yet achieve your calorie goals, provided you are not eating just empty calories. It is, therefore, better to know the carbohydrate percentage in the foods we eat.

One parameter on which carbohydrate foods are evaluated depends upon the ratio of energy to carbs. For example, if a food contains 100 kcal energy in its 100 g weight and 20 gram crab, the ratio of energy to carbs is 100/20 which is equal to 5. This means the food provides 5 grams of energy per gram of carbs eaten.

The other parameter on which the carbohydrates foods may be evaluated is its carbs richness. Carbs richness is the percentage of carb equivalent calories the food contains compared to its total calories. Higher carbs richness means low proteins and fats. 

Just the food is high in carbohydrates doesn’t mean it is bad for health. Some of the carb foods contain other vital nutrients too. Fruits are generally high in carb and rich in antioxidants. For example, apple or banana is high in carb but they are also known for their nutrient rich property.

All the cereals are high in carbs, they also provide proteins and fiber.

So, the decision to whether the foods are good or bad for your diet plans shall be dependent upon your requirements. If your requirement is to increase carbs intake for weight gain or instant energy or any other reason best known to you, then this carbohydrates foods list can be used as a reference depending upon requirements.

This list explains carbohydrates foods solely for energy requirements. There will be however a separate list of low carbohydrate food for purpose of weight loss plans which will be published separately.

Although carbohydrates are present in almost every fruit and vegetable, I am presenting here 50 foods that are more than 80% carbs. You can consider them in your diet plans as advised by your health advisor.

50. Varagu (Cereals and millets)

Varagu (Kodo millet) has 331.50 Kcal energy per 100 grams by weight. Varagu comprises 66.19 g of carbohydrates. It is 79.87% carbs. The Ratio of energy to the carbohydrate of Varagu is 5.008 kcal/gm. Accordingly, Varagu, positions at 50 in carbohydrates rich foods.

49. Fig (Fruits)

Fig has 81.44 kilocalories of energy per 100 gm weight. Fig contains 16.28 g of carbohydrates. Its carbs richness is 79.96%. the energy you get per carbohydrate from Fig is 5.003kcal. So, Fig ranks no 49 in carbohydrates foods.

48. Colocasia (Roots and tubers)

Colocasia has 88.85 Kcal energy every 100 grams. Colocasia holds 17.85 g of carbohydrates and its carbohydrates richness is 80.36%. The energy you get for every gm of carbohydrate consumed, in kcal from Colocasia is 4.977. Thus, Colocasia lines number 48 in foods high in carbs.

47. Wheat, whole (Cereals and millets)

Whole wheat has 321.71 kilocalories of energy per 100 grams. Whole wheat comprises 64.72 g of carbohydrates. It is 80.47% carbs by energy. The energy to carbohydrates ratio in kcal/gm of Whole wheat is 4.971. Therefore, Whole wheat grades number 47 in carbohydrates rich foods.

46. Wheat, bulgur (Cereals and millets)

Wheat, bulgur has 341.53 Kcal energy every 100 grams by weight. Wheat bulgur contains 69.06 g of carbohydrates. Its carbs richness is 80.88%. The energy (kcal) to carbohydrates (gm) ratio of Wheat bulgur is 4.945. Hence, Wheat bulgur positions at 46 in carbohydrates foods.

45. Jowar (Cereals and millets)

Jowar (sorghum) has 333.89 kilocalories of energy every 100 gm weight. Jowar holds 67.68 g of carbohydrates. Its carbohydrates richness is 81.08%. The Ratio of energy to the carbohydrates of Jowar is 4.933 kcal/gm. Accordingly, Jowar ranks no 45 in foods high in carbs.

44. Radish, elongate, white skin (Roots and tubers)

Radish, elongate, white skin has 32.24 Kcal energy per 100 grams by weight. Radish, elongate, white skin comprises 6.56 g of carbohydrates. It is 81.38% carbs. the energy you get per carbohydrate from Radish, elongate, white skin is 4.915kcal. So, Radish, elongate, white skin, lines number 44 in carbohydrates rich foods.

43. Palm fruit, tender (Fruits)

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Palm fruit, tender has 24.12 kilocalories of energy per 100 gm weight. Palm fruit, tender contains 4.92 g of carbohydrates. Its carbs richness is 81.58%. The energy you get for every gm of carbohydrate consumed, in kcal from Palm fruit, tender is 4.903. Thus, Palm fruit, tender, grades number 43 in carbohydrates foods.

42. Onion, small (Condiments and spices)

Onion, small has 56.60 Kcal energy every 100 grams. Onion, small holds 11.58 g of carbohydrates. Its carbohydrates richness is 81.83%. The energy to carbohydrates ratio in kcal/gm of Onion, small is 4.888. Therefore, Onion, small, positions at 42 in foods high in carbs. Big onions are also equally high in carbs.

41. Wheat, semolina (Cereals and millets)

Wheat, semolina has 333.41 kilocalories of energy per 100 grams. Wheat, semolina comprises 68.43 g of carbohydrates. It is 82.10% carbs. The energy (kcal) to carbohydrates (gm) ratio of Wheat, semolina is 4.872. Hence, Wheat, semolina, ranks no 41 in carbohydrates rich foods.

40. Custard apple (Fruits)

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Custard apple has 98.88 Kcal energy every 100 grams by weight. Custard apples contain 20.38 g of carbohydrates. Its carbs richness is 82.45%. The Ratio of energy to the carbohydrates of Custard apple is 4.852 kcal/gm. Accordingly, Custard apple lines number 40 in carbohydrates foods.

39. Coconut water (Miscellaneous foods)

 Coconut water has 15.29 kilocalories of energy every 100 gm weight. Coconut water holds 3.16 g of carbohydrates. Its carbohydrates richness is 82.69%. the energy you get per carbohydrate from Coconut water is 4.837kcal. So, Coconut water, grades number 39 in foods high in carbs.

38. Mango, ripe, (Fruits)

Mango, ripe, has 49.92 Kcal energy per 100 grams by weight. Mango, ripe, comprises 10.32 g of carbohydrates. It is 82.70% carbs. The energy you get for every gm of carbohydrate consumed, in kcal from Mango, ripe, is 4.837. Thus, Mango positions at 38 in carbohydrates rich foods.

37. Bael fruit (Fruits)

Bael fruit has 135.90 kilocalories of energy per 100 gm weight. Bael fruit contains 28.21 g of carbohydrates. Its carbs richness is 83.03%. The energy to carbohydrates ratio in kcal/gm of Bael fruit is 4.817. Therefore, Bael fruit ranks no 37 in carbohydrates foods.

36. Apple, green (Fruits)

Apple, green has 51.11 Kcal energy every 100 grams. Apple, green holds 10.65 g of carbohydrates which means 83.35% of an apple is carbs. The energy (kcal) to carbohydrates (gm) ratio of Apple, green is 4.799. Hence, Apple, green, lines number 36 in foods high in carbs.

35. Ragi (Cereals and millets)

Ragi (Finger millet) has 320.52 kilocalories of energy per 100 grams. Ragi comprises 66.82 g of carbohydrates. It is 83.39% carbs. The Ratio of energy to carbohydrate of finger millet is 4.797 kcal/gm. Accordingly, finger millets grades number 35 in carbohydrates rich foods.

34. Apple, big (Fruits)

Apple, big has 62.34 Kcal energy every 100 grams by weight. Apple, big contains 13.11 g of carbohydrates. Its carbs richness is 84.13%. the energy you get per carbohydrate from Apple, big is 4.755kcal. So, Apple positions at 34 in carbohydrates foods.

33. Wheat flour, refined (Cereals and millets)

Wheat flour, refined has 351.56 kilocalories of energy every 100 gm weight. Wheat flour refined holds 74.27 g of carbohydrates. Its carbohydrates richness is 84.50%. The energy you get for every gm of carbohydrate consumed, in kcal from Wheat flour, refined is 4.734. Thus, refined wheat flour ranks no 33 in foods high in carbs.

32. Phalsa (Fruits)

Phalsa has 71.41 Kcal energy per 100 grams by weight. Phalsa comprises 15.09 g of carbohydrates. It is 84.52% carbs. The energy to carbohydrates ratio in kcal/gm of Phalsa is 4.732. Therefore, Phalsa lines number 32 in carbohydrates rich foods.

31. Rice, raw, brown (Cereals and millets)

Rice, raw, brown has 353.48 kilocalories of energy per 100 gm weight. Rice, raw, brown contains 74.8 g of carbohydrates. Its carbs richness is 84.65%. The energy (kcal) to carbohydrates (gm) ratio of Rice, raw, brown is 4.726. Hence, Rice, raw, brown, grades number 31 in carbohydrates foods.

30. Wheat, vermicelli (Cereals and millets)

Wheat, vermicelli has 332.46 Kcal energy every 100 grams. Wheat, vermicelli holds 70.39 g of carbohydrates. Its carbohydrates richness is 84.69%. The Ratio of energy to carbohydrate of Wheat, vermicelli is 4.723 kcal/gm. Accordingly, Wheat, vermicelli, positions at 30 in foods high in carbs.

29. Pomegranate, maroon seeds (Fruits)

Pomegranate, maroon seeds have 54.69 kilocalories of energy per 100 grams. Pomegranate, maroon seeds comprise 11.58 g of carbohydrates. It is 84.69% carbs. the energy you get per carbohydrate from Pomegranate, maroon seeds is 4.723kcal. So, Pomegranate, maroon seeds, ranks no 29 in carbohydrates rich foods.

28. Yam ordinary (Roots and tubers)

Yam ordinary has 83.35 Kcal energy every 100 grams by weight. Yam ordinary contains 17.65 g of carbohydrates. Its carbs richness is 84.70%. The energy you get for every gm of carbohydrate consumed, in kcal from Yam ordinary is 4.723. Thus, Yam lines number 28 in carbohydrates foods.

27. Pummelo (Fruits)

Pummelo has 50.16 kilocalories of energy every 100 gm weight. Pummelo holds 10.64 g of carbohydrates. Its carbohydrates richness is 84.86%. The energy to carbohydrates ratio in kcal/gm of Pummelo is 4.714. Therefore, Pummelo grades number 27 in foods high in carbs.

26. Litchi (Fruits)

Litchi has 53.74 Kcal energy per 100 grams by weight. Litchi comprises 11.41 g of carbohydrates. It is 84.93% carbs. The energy (kcal) to carbohydrates (gm) ratio of Litchi is 4.710. Hence, Litchi, positions at 26 in carbohydrates rich foods.

25. Orange, pulp (Fruits)

Orange, pulp has 37.26 kilocalories of energy per 100 gm weight. Orange, pulp contains 7.92 g of carbohydrates. Its carbs richness is 85.03%. The Ratio of energy to carbohydrate of Orange, pulp is 4.704 kcal/gm. Accordingly, Orange, pulp, ranks no 25 in carbohydrates foods.

24. Plum (Fruits)

Plum has 56.84 Kcal energy every 100 grams. Plum holds 12.1 g of carbohydrates. Its carbohydrates richness is 85.15%. the energy you get per carbohydrate from Plum is 4.698kcal. So, Plum lines number 24 in foods high in carbs.

23. Potato, brown skin, big (Roots and tubers)

Potato, brown skin, big has 69.74 kilocalories of energy per 100 grams. Potato, brown skin, big comprises 14.89 g of carbohydrates. It is 85.40% carbs. The energy you get for every gm of carbohydrate consumed, in kcal from Potato, brown skin, big is 4.684. Thus, Potato, brown skin, big, grades number 23 in carbohydrates rich foods.

22. Rice, puffed (Cereals and millets)

Rice, puffed has 361.60 Kcal energy every 100 grams by weight. Rice puffed contains 77.68 g of carbohydrates. Its carbs richness is 85.93%. The energy to carbohydrates ratio in kcal/gm of Rice, puffed is 4.655. Therefore, Rice, puffed, positions at 22 in carbohydrates foods.

21. Pear (Fruits)

Pear has 37.50 kilocalories of energy every 100 gm weight. Pear holds 8.09 g of carbohydrates. Its carbohydrates richness is 86.30%. The energy (kcal) to carbohydrates (gm) ratio of Pear is 4.635. Hence, Pear ranks no 21 in foods high in carbs.

20. Mango, green, raw (Other vegetables)

Mango, green, raw has 48.96 Kcal energy per 100 grams by weight. Mango, green, raw comprises 10.59 g of carbohydrates. It is 86.52% carbs. The Ratio of energy to carbohydrate of Mango, green, raw is 4.623 kcal/gm. Accordingly, Mango, green, raw, lines number 20 in carbohydrates rich foods.

19. Rice flakes (Cereals and millets)

Rice flakes have 353.48 kilocalories of energy per 100 gm weight. Rice flakes contain 76.75 g of carbohydrates. Its carbs richness is 86.85%. the energy you get per carbohydrate from Rice flakes is 4.606kcal. So, Rice flakes, grades number 19 in carbohydrates foods.

18. Pineapple (Fruits)

Pineapple has 42.99 Kcal energy every 100 grams. Pineapple holds 9.42 g of carbohydrates. Its carbohydrates richness is 87.65%. The energy you get for every gm of carbohydrate consumed, in kcal from Pineapple is 4.564. Thus, Pineapple, positions at 18 in foods high in carbs.

17. Jambu fruit, ripe (Fruits)

Jambu fruit, ripe has 56.13 kilocalories of energy per 100 grams. Jambu fruit, ripe comprises 12.3 g of carbohydrates. It is 87.66% carbs. The energy to carbohydrates ratio in kcal/gm of Jambu fruit, ripe is 4.563. Therefore, Jambu fruit, ripe, ranks no 17 in carbohydrates rich foods.

16. Rice, raw, milled (Cereals and millets)

Rice, raw, milled has 356.10 Kcal energy every 100 grams by weight. Rice, raw, milled contain 78.24 g of carbohydrates. Its carbs richness is 87.88%. The energy (kcal) to carbohydrates (gm) ratio of Rice, raw, milled is 4.551. Hence, Rice, raw, milled, lines number 16 in carbohydrates foods.

15. Plantain, green (Other vegetables)

Plantain, green has 79.77 kilocalories of energy every 100 gm weight. Plantain, green holds 17.58 g of carbohydrates. Its carbohydrates richness is 88.15%. The Ratio of energy to carbohydrate of Plantain, green is 4.538 kcal/gm. Accordingly, Plantain, green, grades number 15 in foods high in carbs.

14. Grapes, seedless, round, green (Fruits)

Grapes, seedless, round, green has 53.50 Kcal energy per 100 grams by weight. Grapes, seedless, round, green comprise 11.81 g of carbohydrates. It is 88.30% carbs. the energy you get per carbohydrate from Grapes seedless, round, green is 4.530kcal. So, Grapes seedless, round, green, positions at 14 in carbohydrates rich foods.

13. Sweet potato, pink skin (Roots and tubers)

Sweet potato, pink skin has 107.95 kilocalories of energy per 100 gm weight. Sweet potato, pink skin contains 23.93 g of carbohydrates. Its carbs richness is 88.67%. The energy you get for every gm of carbohydrate consumed, in kcal from Sweet potato, pink skin is 4.511. Thus, Sweet potato, pink skin, ranks no 13 in carbohydrates foods.

12. Tapioca (Roots and tubers)

Tapioca has 79.77 Kcal energy every 100 grams. Tapioca holds 17.81 g of carbohydrates. Its carbohydrates richness is 89.31%. The energy to carbohydrates ratio in kcal/gm of Tapioca is 4.479. Therefore, Tapioca lines number 12 in foods high in carbs.

11. Water chestnut (Roots and tubers)

Water chestnut has 95.53 kilocalories of energy per 100 grams. Water chestnut comprises 21.46 g of carbohydrates. It is 89.85% carbs. The energy (kcal) to carbohydrates (gm) ratio of Water chestnut is 4.452. Hence, Water chestnut, grades number 11 in carbohydrates rich foods.

10. Banana ripe robusta (Fruits)

Banana ripe robusta has 105.09 Kcal energy every 100 grams by weight. Banana ripe robusta contains 23.63 g of carbohydrates. Its carbs richness is 89.94%. The Ratio of energy to carbohydrate of Banana ripe robusta is 4.447 kcal/gm. Accordingly, Banana ripe robusta, positions at 10 in carbohydrates foods.

9. Sugarcane juice (Sugars)

Sugarcane juice has 57.80 kilocalories of energy every 100 gm weight. Sugarcane juice holds 13.11 g of carbohydrates. Its carbohydrates richness is 90.73%. the energy you get per carbohydrate from Sugarcane juice is 4.409kcal. So, Sugarcane juice ranks no 9 in foods high in carbs.

8. Apricot dried (Fruits)

Apricot dried has 315.50 Kcal energy per 100 grams by weight. Apricot dried comprises 72.63 g of carbohydrates. It is 92.08% carbs. The energy you get for every gm of carbohydrate consumed, in kcal from Apricot dried is 4.344. Thus, Apricot dried, lines number 8 in carbohydrates rich foods.

7. Rambutan (Fruits)

Rambutan has 73.08 kilocalories of energy per 100 gm weight. Rambutan contains 16.84 g of carbohydrates. Its carbs richness is 92.17%. The energy to carbohydrates ratio in kcal/gm of Rambutan is 4.340. Therefore, Rambutan, grades number 7 in carbohydrates foods.

6. Raisins, dried, golden (Fruits)

Raisins, dried, golden has 296.39 Kcal energy every 100 grams. Raisins, dried, golden holds 68.79 g of carbohydrates. Its carbohydrates richness is 92.84%. The energy (kcal) to carbohydrates (gm) ratio of Raisins, dried, golden is 4.309. Hence, Raisins, dried, golden, positions at 6 in foods high in carbs.

5. Tamarind, pulp (Fruits)

Tamarind, pulp has 288.27 kilocalories of energy per 100 grams. Tamarind, pulp comprises 67.35 g of carbohydrates. It is 93.45% carbs. The Ratio of energy to carbohydrate of Tamarind, pulp is 4.280 kcal/gm. Accordingly, Tamarind, pulp, ranks no 5 in carbohydrates rich foods.

4. Dates, processed (Fruits)

Dates, processed has 285.88 Kcal energy every 100 grams by weight. Dates contain 67.95 g of carbohydrates. Its carbs richness is 95.07%. the energy you get per carbohydrate from Dates, processed is 4.207kcal. So, Dates, processed, lines number 4 in carbohydrates foods.

3. Jaggery, cane (Sugars)

 Jaggery, cane has 353.48 kilocalories of energy every 100 gm weight. Jaggery, cane holds 84.87 g of carbohydrates. Its carbohydrates richness is 96.04%. The energy you get for every gm of carbohydrate consumed, in kcal from Jaggery, cane is 4.165. Thus, Jaggery, cane, grades number 3 in foods high in carbs.

2. Brown sugar (Sugars)

Brown sugar has 377.00 Kcal energy per 100 grams by weight. Brown sugar comprises 92.25 g of carbohydrates. It is 97.88% carbs. The energy to carbohydrates ratio in kcal/gm of Brown sugar is 4.087. Therefore, Brown sugar, positions at 2 in carbohydrates rich foods.

1. White sugar (Sugars)

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White sugar has 387.00 kilocalories of energy per 100 gm weight. White sugar contains 96.75 g of carbohydrates. Its carbs richness is 100.00%. The energy (kcal) to carbohydrates (gm) ratio of White sugar is 4.000. Hence, White sugar ranks no 1 in carbohydrates foods.

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