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 · INDB · USDA · CoFID · Ciqual · AFCD

✓ 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	White sugar	105	42%	CoFID
2	Icing sugar	105	42%	CoFID
3	Demerara sugar	105	42%	CoFID
4	Peppermints	103	41%	CoFID
5	Brown sugar	101	41%	CoFID
6	Granulated sugars	100	40%	USDA
7	Sweeteners, tabletop, fructose, dry, powder	100	40%	USDA
8	Sweetener, herbal extract powder from Stevia leaf	100	40%	USDA
9	Sugar, white, granulated or lump	100	40%	AFCD
10	Sugar, white, icing	100	40%	AFCD
11	Powdered sugars	100	40%	USDA
12	Turbinado sugar	100	40%	USDA
13	Raw sugar	100	40%	AFCD
14	White sugar	100	40%	Ciqual
15	Fructose	100	40%	Ciqual
16	Granulated sugars	100	40%	USDA FDN
17	Sugar, white, icing mixture	100	40%	AFCD
18	Sweeteners, for baking, contains sugar and sucralose	100	40%	USDA
19	Powder strawberry-flavor beverage mix	99	40%	USDA
20	Desserts, rennin, vanilla, dry mix	99	40%	USDA
21	Sugar, vanilla flavoured	99	40%	Ciqual
22	Candies, gumdrops, starch jelly pieces	99	40%	USDA
23	Beverages, orange-flavor drink, breakfast type, powder	99	40%	USDA
24	Sugar, light, with aspartame	99	39%	Ciqual
25	Candies, hard, dietetic or low calorie (sorbitol)	99	39%	USDA
26	Beverages, tea, instant, decaffeinated, lemon, sweetened	99	39%	USDA
27	Beverages, tea, instant, lemon, sweetened, powder	99	39%	USDA
28	Lolly, hard varieties	98	39%	AFCD
29	Powder milk shake	98	39%	CoFID
30	Brown sugars	98	39%	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.