Top 10 Carbohydrate-Rich Foods

A well-balanced diet requires a sufficient intake of carbohydrates, which are one of the primary sources of energy for our bodies. However, not all carbohydrates are equal in terms of quality and their impact on our health. In this article, we will introduce you to the top 10 carbohydrate-rich foods, ranked in descending order of their carbohydrate content per 100g, while highlighting their nutritional value and health benefits.


Brown rice (23g of carbohydrates per 100g)

Brown rice serves as an excellent source of complex carbohydrates and dietary fiber. Apart from delivering sustained energy, brown rice is also abundant in B vitamins, minerals like magnesium and selenium, as well as antioxidants.

Quinoa (21g of carbohydrates per 100g)

Quinoa is also abundant in protein, fiber, omega-3 fatty acids, and various essential nutrients like iron, zinc, and magnesium. Moreover, quinoa is gluten-free, making it a superb option for individuals with gluten intolerance.

Sweet potatoes (20g of carbohydrates per 100g)

Sweet potatoes serve as a nutritious and wholesome source of carbohydrates, containing approximately 20g of carbohydrates per 100g. They are abundant in fiber, vitamin A, vitamin C, potassium, and antioxidants. Sweet potatoes have a lower glycemic index compared to white potatoes, indicating a lesser impact on blood sugar levels.

Lentils (20g of carbohydrates per 100g)

Lentils are legumes abundant in both protein and carbohydrates. They contain approximately 20g of carbohydrates per 100g, along with fiber, iron, folate, and other essential nutrients. Lentils also serve as a high-quality vegetarian source of protein.

Whole Wheat Bread (15g of carbohydrates per 100g)

Whole wheat bread is a wholesome and nutritious choice, providing around 15g of carbohydrates per 100g. It's made from whole wheat flour, which means it retains the beneficial nutrients of the whole grain. Whole wheat bread is also high in fiber, B vitamins, and minerals.


Bananas (22g of carbohydrates per 100g)

Bananas are a delicious and nutrient-rich fruit, offering approximately 22g of carbohydrates per 100g. They are also abundant in fiber, vitamin C, vitamin B6, potassium, and antioxidants. Bananas make an excellent option for a natural and energizing snack.

Cereals (60 to 70g of carbohydrates per 100g)

Whole grains such as oats, wheat, barley, and rye are excellent sources of complex carbohydrates. They typically contain around 60 to 70g of carbohydrates per 100g, along with fiber, protein, vitamins, and minerals. Whole grains promote satiety and contribute to digestive health.

Chickpeas (27g of carbohydrates per 100g)

Chickpeas are a versatile legume rich in carbohydrates, offering around 27g of carbohydrates per 100g. They are also abundant in fiber, protein, iron, vitamin B6, and folic acid. Chickpeas find their place in various recipes, including salads, stews, and hummus.

Apples (14g of carbohydrates per 100g)

Apples are a nutritious and refreshing fruit, containing approximately 14g of carbohydrates per 100g. They are high in fiber, vitamin C, antioxidants, and pectin, a soluble fiber that can help regulate blood sugar and promote digestive health. An apple a day can make for an excellent healthy snack.

Carrots (9g of carbohydrates per 100g)

Carrots are crunchy and nutritious vegetables that provide approximately 9g of carbohydrates per 100g. They are abundant in fiber, vitamin A, vitamin K, potassium, and antioxidants. Carrots also contribute to eye health and promote skin well-being.


Carbohydrate-rich foods play a pivotal role in our diet by providing energy and contributing to overall health. By opting for healthy and nutritious carbohydrate sources like brown rice, quinoa, sweet potatoes, lentils, and fruits and vegetables, you can reap the benefits of carbohydrates while maintaining a balanced diet. Remember to consult a healthcare professional or a nutritionist for personalized dietary advice.

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