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Carbohydrate-rich food Calories
High carbohydrate, low-to-moderate protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Carbohydrate-rich food (150 g) has 167 calories. That works out to 111 calories per 100 g. It contains 34.5 g of carbs, 5.9 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Carbohydrate-rich food Nutrition Facts
Selected: 1 cup (medium) · 150 g
167
KCAL / 150G
Carbs
34.5g
· 13% DV
Protein
5.9g
· 12% DV
Fat
0.5g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 14% · Fat 3%
Carbohydrate-rich food nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 34.5 g | 13% |
| Fiber | 0 g | 0% |
| Protein | 5.9 g | 12% |
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-rich food?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 167 kcal |
| 1 tablespoon (small) | 12 g | 13 kcal |
| 1 ounce (small) | 28 g | 31 kcal |
| 1 piece (small) | 35 g | 39 kcal |
| 100 g | 100 g | 111 kcal |
| 1 serving (small) | 100 g | 111 kcal |
| 1 serving (medium) | 180 g | 200 kcal |
| 1 cup (large) | 200 g | 222 kcal |
| 1 serving (large) | 250 g | 278 kcal |
Calculated from 111 calories per 100 g.
Frequently Asked Questions About Carbohydrate-rich food
Is carbohydrate-rich food bad for you?
No, carbohydrate-rich food is not inherently bad for you. Grains can provide useful energy as part of meals that also include vegetables and a protein source; the type of grain and how you serve it matter.
Does carbohydrate-rich food raise blood sugar?
Yes, carbohydrate-rich food can raise blood sugar because it contains digestible carbohydrates. The portion and the rest of the meal affect the response; if you have diabetes, ask your healthcare professional about fitting it into your meal plan.
Can carbohydrate-rich food cause weight gain?
Not by itself. Regularly eating portions larger than your needs can contribute to weight gain, just as with other foods. Pairing carbohydrate-rich food with vegetables and protein can make a meal more filling.
What foods go well with carbohydrate-rich food?
Carbohydrate-rich food pairs well with vegetables, beans, eggs, yogurt, fish, or meat. Adding a protein source and vegetables makes the meal more varied and satisfying than serving the grain on its own.
Is carbohydrate-rich food good before a workout?
Yes, carbohydrate-rich food can provide energy before exercise. If a large meal feels uncomfortable during activity, eat it earlier or choose a smaller serving closer to your workout.
Can you eat carbohydrate-rich food at night?
Yes, you can eat carbohydrate-rich food at night; the time of day alone does not make it cause weight gain. Serve a sensible portion alongside vegetables and protein for a more balanced meal.
Should you rinse carbohydrate-rich food before cooking it?
Sometimes, but it depends on the grain. Rinsing can remove dust or some surface starch from certain grains, while others do not need it. Follow preparation directions for the specific grain you are using.
How do you cook carbohydrate-rich food so it does not turn mushy?
Use the cooking method and liquid amount suited to the grain in your carbohydrate-rich food. Simmer it gently and check for doneness near the end; different grains need different cooking times and amounts of water.
How long does cooked carbohydrate-rich food last in the fridge?
Cooked carbohydrate-rich food generally keeps for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly and reheat them thoroughly before serving.
Can you freeze cooked carbohydrate-rich food?
Yes, cooked carbohydrate-rich food can be frozen in meal-sized airtight containers. Cool it promptly before freezing, then thaw and reheat it thoroughly; the texture may change depending on the grain.
Carbohydrate-rich food Vitamins & Minerals
Vitamins
B3
2.7mg · 17% DV
B1
0.18mg · 15% DV
B5
0.6mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.75mg · 33% DV
Selenium
12µg · 22% DV
Phosphorus
143mg · 20% DV
Copper
0.18mg · 20% DV
Potassium ⭐
165mg · 5% DV
Sodium
7.5mg · 0% DV
Carbohydrate-rich food Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carbohydrate-rich food
To burn the 167 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-rich food?
Carbohydrate-rich food is a broad label rather than the name of one particular recipe. It refers here to a grain-based staple whose energy comes mainly from carbohydrates; the grain and cooking method can vary, so the exact flavour and texture depend on the food being served.
These staples are often mild in taste, with a texture that can be soft or separate-grained. They commonly accompany main dishes, and can also be served with vegetables, beans or lentils for a more balanced meal. The listed values provide 23.03 g of carbohydrate and 3.94 g of protein per 100 g, with no fibre recorded. If you want to add fibre, pair it with vegetables or pulses.
How Nutritious Is Carbohydrate-rich food?
Nutrient density
Low
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
Medium
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-rich food 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-rich food Contain Allergens?
No known major allergens
Which Diets Is Carbohydrate-rich food 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-rich food Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.