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Carbohydrate (mixed) Calories
Mixed carbohydrates: grains, starchy vegetables, sugars
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Carbohydrate (mixed) (150 g) has 540 calories. That works out to 360 calories per 100 g. It contains 120 g of carbs, 9 g of protein, 1.5 g of fat and 6 g of fiber. Its 0.4 mg of B1 covers 31% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Carbohydrate (mixed) Nutrition Facts
Selected: 1 cup (medium) · 150 g
540
KCAL / 150G
Carbs
120g
· 44% DV
Protein
9g
· 18% DV
Fat
1.5g
· 2% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 7% · Fat 2%
Carbohydrate (mixed) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 540 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 120 g | 44% |
| Fiber | 6 g | 21% |
| Protein | 9 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Carbohydrate (mixed)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 540 kcal |
| 2 tablespoon (small) | 30 g | 108 kcal |
| 1 piece (mini) | 40 g | 144 kcal |
| 1 serving (extra small) | 50 g | 180 kcal |
| 1 piece (medium) | 80 g | 288 kcal |
| 100 g | 100 g | 360 kcal |
| 1 cup (small) | 100 g | 360 kcal |
| 1 serving (medium) | 120 g | 432 kcal |
| 1 cup (large) | 200 g | 720 kcal |
| 1 serving (extra large) | 250 g | 900 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Carbohydrate (mixed)
What does mixed carbohydrate mean?
Mixed carbohydrate describes a category that combines carbohydrate from grains, starchy vegetables, and sugars; it is not one specific food or recipe. The foods within this category can differ greatly in their fiber content and how they are eaten.
Which foods contain mixed carbohydrates?
Mixed carbohydrate sources include bread, rice, and other grains, as well as starchy vegetables such as potatoes and foods containing sugar. These sources are not interchangeable nutritionally: whole grains and vegetables also provide fiber and other nutrients.
What is the difference between mixed carbohydrate and simple carbohydrate?
Mixed carbohydrate is a broad category covering several sources, while simple carbohydrate usually refers to sugars. Whole grains and starchy vegetables provide carbohydrates too, but they differ from sugary foods in fiber content and overall nutritional value.
Are mixed carbohydrates healthy?
Mixed carbohydrates can be part of a healthy diet, especially when they come from whole grains, vegetables, and legumes. Sugary foods are also sources of carbohydrate, but choosing them less often leaves more room for nutrient-rich options.
Do mixed carbohydrates raise blood sugar?
Yes, foods containing mixed carbohydrates can raise blood sugar, but the effect varies with the food, portion, and rest of the meal. Fiber-rich grains and vegetables generally affect the body differently from sugary foods or refined grains.
Do mixed carbohydrates cause weight gain?
Mixed carbohydrates do not automatically cause weight gain. Weight change is influenced by overall energy intake over time, and large portions or frequent sugary, refined choices can make it easier to eat more than intended.
Why pair mixed carbohydrates with protein?
Pairing mixed carbohydrates with protein is not essential, but it can make a meal more filling and balanced. Try whole-grain toast with eggs or beans, or rice with tofu, fish, or another protein source.
Are mixed carbohydrates good to eat before exercise?
Yes, grain-based and starchy mixed carbohydrates can provide energy before exercise. Choose a portion that feels comfortable and avoid a very large meal close to training if it tends to cause stomach discomfort.
Can you eat mixed carbohydrates at night?
Yes, mixed carbohydrates can be part of an evening meal; eating them at night does not by itself cause weight gain. Pair grains or starchy vegetables with vegetables and a protein source to make a more complete meal.
Which mixed carbohydrate foods are best for breakfast?
Oatmeal, whole-grain bread, and other whole grains are practical mixed carbohydrate choices for breakfast. Add foods such as yogurt, eggs, or fruit to make the meal more satisfying than one based only on sweet pastries or sugary cereal.
Carbohydrate (mixed) Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
B3
2.25mg · 14% DV
B6
0.18mg · 11% DV
B5
0.45mg · 9% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.12mg · 13% DV
Phosphorus
90mg · 13% DV
Iron
1.8mg · 10% DV
Potassium ⭐
90mg · 3% DV
Sodium
7.5mg · 0% DV
Carbohydrate (mixed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carbohydrate (mixed)
To burn the 540 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Carbohydrate (mixed)?
Mixed carbohydrate describes a broad nutrition category rather than a single recipe: it can include carbohydrates from grains, starchy vegetables and sugars. What it looks like on the plate depends on the foods combined, from bread, rice or oats to potatoes and sweet foods.
Across English-speaking kitchens, grains may appear at breakfast or alongside lunch and dinner, while potatoes are commonly served as a side; sweet foods are eaten in many different contexts. The listed profile is carbohydrate-heavy, with 80 g of carbohydrate and 4 g of fibre per 100 g. For a more balanced meal, pair these foods with vegetables and a protein source, and choose portions to suit the rest of the meal.
How Nutritious Is Carbohydrate (mixed)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Carbohydrate (mixed) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Carbohydrate (mixed) Contain Allergens?
No known major allergens
Which Diets Is Carbohydrate (mixed) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carbohydrate (mixed) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.