ProximatesgKey Nutrient

Foods Rich in Carbohydrate

The body's primary source of quick energy. Includes sugars, starches, and fiber. Found abundantly in grains, fruits, and legumes.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Primary fuel for brain and muscles
Provides dietary fiber for gut health
Spares protein for tissue building

Deficiency Signs

Low energy and fatigue
Difficulty concentrating
Constipation (if fiber is low)

Daily Requirement (RDA)

300

g/day

Adult Male

250

g/day

Adult Female

210

g/day

Child (4–9 yrs)

Source: Estimated

Top 30 Foods Rich in Carbohydrate

Ranked by g per 100g edible portion. Filter by food origin or dietary preference.

#	Food	g/100g	% DV	DB
1	Herbal extract powder from stevia leaf sweetener	100	40%	USDA
2	Tabletop sweeteners	100	40%	USDA
3	Granulated sugars	100	40%	USDA
4	Powdered sugars	100	40%	USDA
5	Turbinado sugar	100	40%	USDA
6	For baking sweeteners	100	40%	USDA
7	Powder strawberry-flavor beverage mix	99	40%	USDA
8	Rennin desserts	99	40%	USDA
9	Orange-flavor drink beverages	99	40%	USDA
10	Gumdrops candies	99	40%	USDA
11	Tea beverages	99	39%	USDA
12	Hard candies	99	39%	USDA
13	Tea beverages	99	39%	USDA
14	Brown sugars	98	39%	USDA
15	Hard candies	98	39%	USDA
16	Jaggery	98	39%	MEALSTACK
17	Lemonade-flavor drink beverages	98	39%	USDA
18	Lemonade beverages	98	39%	USDA
19	Tea beverages	98	39%	USDA
20	Whiskey sour mix beverages	97	39%	USDA
21	For baking sweeteners	97	39%	USDA
22	Chewing gum	97	39%	USDA
23	Lemon puddings	95	38%	USDA
24	White frostings	95	38%	USDA
25	Sugarless chewing gum	95	38%	USDA
26	Tea beverages	94	38%	USDA
27	Tapioca puddings	94	38%	USDA
28	Tapioca puddings	94	38%	USDA
29	Drink mix beverages क्वेकर ओट्स गेटोरेड ऑरेंज फ्लेवर ड्रिंक मिक्स पाउडर	94	38%	USDA
30	Vanilla frostings	94	38%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Carbohydrate do I need daily?▼

The recommended daily allowance (RDA) for Carbohydrate is 300g/day for adult men and 250g/day for adult women, based on ICMR 2020 guidelines for India.

What does Carbohydrate do for the body?▼

Primary fuel for brain and muscles. Provides dietary fiber for gut health. Spares protein for tissue building.

What happens if I don't get enough Carbohydrate?▼

Carbohydrate deficiency can lead to: Low energy and fatigue, Difficulty concentrating, Constipation (if fiber is low). Adequate intake through diet or supplementation is recommended.