25 Best Rich Carbohydrates Foods

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Nutrients are something that is required for the body to grow, develop as well as stay healthy and fit. These help in giving the body the required energy and the strength to perform all the important functions for staying alive. These nutrients compose of protein, vitamins, minerals, fiber, antioxidants, water as well as one of the most significant ones in the form of carbohydrates.

Carbohydrate Foods

Carbohydrates is that nutrient that enters the body and transforms itself into energy that helps the body in several ways and gives you the right fitness to perform the daily routine tasks. Also, according to professionals, carbohydrates is about 40 percent of the nutrients and calories required by the body each day making it one of the major nutrients in the list.

Best Carbohydrates Foods In India:

For any person who is conscious about their health, it is important to have a balanced diet that has the right amounts of carbohydrates. The list below will give you a detailed idea about the top 25 best rich carbohydrate rich foods with high levels of minerals and vitamins that can be included in the diet each day to achieve the goals of perfect health.

1. Sugar Based Cereals:

Carbohydrates Rich Foods - Sugar Based Cereals

One of the food sources that has high levels of carbohydrates is cereals that has a sugar base. These are present in all kinds of cereals that comes as packed and ready to eat. This is also valid for those cereals that claim to be completely whole grains. It has 90-95 percent carbohydrates in many cases.

2. Granulated Sugar & Fructose:

Carbohydrates Rich Foods - Granulated Sugar & Fructose

Fructose is one of the well known carbohydrates food in high level. If we talk about pure form of carbohydrate that is 99.9 percent made of this nutrient that granulated sugar as well as fructose are some of the food examples. It has no other nutrient and are therefore known as empty calories.

3. Dried Fruits:

Dried fruits 3

Starting from prunes to apricots and from raisins to dates, each of the dried fruits are known to have some good quantity of carbohydrates and therefore truly deserves to be a part of this list. About 70-80 percent of carbohydrates are present in them.

4. Candies And Gummies:

Carbohydrates Rich Foods v- Candies and Gummies

The hard candies available in the market and gummies and jellies are just another form of granulated sugar and therefore a 99.9 percent carbohydrate rich food. There is little or no nutritional value in them and therefore should be avoided.

5. Cakes And Cookies:


Both these cakes and cookies are perfect foods rich in carbohydrates.These are the category of foods that are loved by all but then you need to be aware that it belongs to the empty calories food list that has about 84 percent of carbohydrates and the rest are fats. It is one of the foods worth mentioning here.

6. Potato Chips And Crackers:

Potato Chips and Crackers

Potato chips and crackers available in the market are all very high in carbohydrates solely to make it tastier. In this case, these foods are known to be one among the highest in carbohydrates. Around 80-83 percent of this nutrient can be expected in potato chips and crackers.

7. Potatoes:


Potato is another best carbohydrate rich food along with proteins also. About 20-30 percent of carbohydrates comes from potatoes in some or the other form. Where on one hand French fries falls on the higher scale, baked potato has around 20-25 percent of carbohydrates.

8. Jams:

Carbohydrates Rich Foods - Jams

Most of us don’t know jams are also ideal carbohydrates foods. All kind of jams has good quantities of carbohydrates. The drier they are and the less the water, the more the carbs in them. Around 64-70 percent of the nutrient is present in jams.

9. Pizzas:


Indian pizza is another sourcing food rich in carbohydrates.The thickness of the crust of the pizza decides the quantity of carbs it has. This can range from anything between 25-30 percent and is therefore one of the foods that needs a mention here.

10. Salad Dressings:

Salad Dressings

Whether it is fatty or low fat salad dressings, it has about 32 percent carbs making it a truly deserving food item in this guide. There are a lot of different types of dressings that might have more or less of carbs from the amount mentioned.

11. Soda:


From a can of any soda, you can get around 30 percent of carbohydrates and that too as am empty calorie and without any other nutrient or healthy agents in it. Sodas are of many kinds and too much of it has various other consequences along with making you fat.

See More:  Protein Rich Food List

12. Bananas:


The another easily available food rich in carbohydrates is banana. Among the fruits category, bananas is one of them that has good quantities of carbohydrates for the body. Along with potassium and fiber, there is about 23 percent of carbohydrates as well. In fact, bananas are one of the most sugary fruits that you can come across.

13. Apples:


Apple is the great carbohydrate food. Around 21 grams of carbohydrates is present in one apple making it one of the foods highest in carbohydrate. Most of the people consider having kiwis or else strawberry for that matter. Apples are a good source of fiber and vitamins as well.

See More:  Vegetarian Sources Of Protein

14. Breads:


Where on one hand white breads have higher levels of carbohydrates, even a slice of multi grain bread has about 20 grams of this nutrient making it one of the foods that deserves a mention here. Bread intake should definitely be reduced seaweed or chard leaf wraps can be considered as a healthy substitute for this.

15. Starchy Veggies:

Starchy Veggies

Starting from peas to squash and even corn has about 30 grams of carbohydrates in just one cup. This makes any of the meals full of carbohydrates if you consider having even 1-2 cups of any two of them each day. A good idea is to adhere to vegetables like broccoli or any other green vegetable that is free from starch and thus a healthier substitute with vitamins and minerals as dual benefit.

See More:  Immune Boosting Foods

16. Whole Grains:

Carbohydrates Rich Foods - Whole Grains

Carbohydrate foods are important and associated with the right kind of weight gain. Whole grains are the best fit in that category. The complex carbohydrates that each grain contains is as high as it gets and they are of great health overall. A few of the grains that are rich in carbs are rice, wheat, barley, corn and buckwheat. They do have other nutrients that are beneficial. Most of them have about 38 mg of carbs for every 100 grams. Whole grains also have fiber, which promote good bowel movement and hence overall weight management. The grains might diseases like fever and cold, much like other vegetables and fruits. The endosperm of each grain is known to contain the most of carbohydrates and hence should be taken in small amounts per day.

17. Grapefruit:

Carbohydrates Rich Foods - Grapefruit

There is not much to highlight when it comes to grapefruit and foods with carbohydrates. It is popular carbohydrate food and has been established that grapefruit is citrus and hence rich in Vitamin C. However, it also has dietary fibers and carbs, which serve as the main energy source. The most common carbs fructose and glucose play a big role in the fruit. Every 100 grams of the fruit contain about 18.5 grams of carbohydrate.

18. Berries:

Carbohydrates Rich Foods - Berries

Berries are one of the best sources of antioxidants. But their health benefits aren’t quite limited to that. Apart from being sweet and juicy, they also help with stabilizing your carbohydrate levels. When speaking numerically, each bowl of blackberry contains about 14 grams of carbohydrate. On the other hand strawberries brag of 12 grams of the same glucose. Blueberries reach out for a higher count and stand tall at 21 grams of carbohydrate per cup. Berries also contain anthocyanin, an antioxidant responsible for reducing the cancer cells in the body. The benefits of berries are just what makes most doctors trust the small wonders for almost every weakness that is disease associated. Your body draws in its own mechanism for protection against infections when you take in a handful of the best berries. Need we say more?

19. Watermelon:

Carbohydrates Rich Foods - Watermelon

Watermelon is mostly fat free. It contains a lot of nutrient in fluids, thus helping prevent dehydration. Watermelon is a food with carbohydrate content that soars high, with a content of 5.5 grams of the glucose per 100 grams of serving. And though it has a high Glycemic index of 72, their load is less. Which means watermelons are good for diabetic patients as well, although too much of the fruit can prove to be harmful for them.

Watermelon tea or a juice can prove to be perfect for a hot summer day. The fruit tastes great and is also a rich source of Vitamin C and antioxidants like Beta Carotene. The fruit prevents cataract and is responsible for bringing in an improvement in the overall eye sight. When you know you need a fruit with overall advantage that not only gives you all the needed energy but also helps maintain it with high fiber, think of watermelon.

20. Sweet Potatoes:

Carbohydrates Rich Foods - Sweet Potato

While carbohydrates are important as a nutrient for your body, it has a bigger role to play in muscle building. Not only does it tone up your body, but also makes your food tastier. The only problem here being potatoes and rice give you more calories than you lose in the process of exercising. A healthy swap can be made for the same and the more convenient option is sweet potatoes. Full of vitamins, they also help keep you fuller for long and maintain your sugar levels in the blood. Talking of carbohydrate rich foods, sweet potatoes contain about 55 mg of that in every 100 grams of the potato pieces. It can load you up with 240 calories per serving, but that is indeed less if compared to its peers- the usual potatoes and crackers.

21. Pasta:

Carbohydrates Rich Foods - Pasta

Pasta might not be big on other nutrients, but is most certainly high when it comes to carbohydrates. Pasta is not a healthy option and should only be relied on when you need to gain weight on short notice. Using quinoa pasta instead of the usual white pasta is a better option, just like switching to wheat pasta from semolina pasta is a wise choice. Every bowl of spaghetti can allow your body to gain about 97 grams of carbohydrates. Besides that, whole wheat pastas are just as rich in iron and Vitamin B, thus adding more weight to the list of benefits and nutritional values.

22. Corn Syrup:

Carbohydrates Rich Foods - Corn Syrup

Corn syrup is one of the most cheapest foods rich in carbohydrates. It has a high content of carbohydrate and isn’t the wisest option for your health. It is a processed food and can increase both your weight and your craving for sugar. It is also high in calories and hence should be avoided on a whole except once in a while.

23. Sauce:

Carbohydrates Rich Foods - Sauce

When carbohydrates food list is concerned, some foods provide no nutrition at all. Sauce is categorized in that and it only adds solid fats and carbohydrates to your body. Sauce is used mostly for flavor and should not be consumed more than a decent spoonful, since a little of it is fine, but a lot can invite body issues.

24. Pickles:

Carbohydrates Rich Foods - Pickles

Fruit pickles are your best bet to survive the excess oil and fat absorbed by vegetables. Mango and lime pickles are the most common ones. While that might not be the most generous in nutrient amounts, it still has a decent carbohydrate and can provide you with the energy that you need to survive the day. Taken with other foods, it can also add great flavor to a salad for your snack time.

25. Flour:

Carbohydrates Rich Foods - Flour

The benefits of flour are hard to challenge and hence it has to be present in the carbohydrates foods list. A good thing about flour is that it is low in sodium, which helps keep the blood pressure in check and is also low in the overall saturated fat, which prevents excess weight gain and stretch marks.

These are the top 25 carbohydrates foods that you should know about. Considering them in the diet in small amounts can be beneficial as compared to having large quantities and affecting the health in a negative manner. A combination of 1-2 carbohydrates foods can also be chosen from the list. So which one are you picking today?

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