Dietetics
This leaflet is to provide you with guidance and information to help support your decisions. You might find it useful to go through this list and use a highlighter pen to pick out the foods that you eat. This will make it easier for you to find foods when you are looking them up.
Note: The carbohydrate content between different brands varies greatly. Please check the label of the brand you have chosen.
| Cereal | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Cheerios | 30g | 6 Tablespoons | 25g |
| Cornflakes | 30g | 5 Tablespoons | 25g |
| Fruit & Fibre | 40g | 5 Tablespoons | 30g |
| Porridge oats | 50g | 4 Tablespoons | 35g |
| Rice Crispies | 30g | 7 Tablespoons | 30g |
| Shredded Wheat | 22g | Individual | 15g |
| Shreddies | 30g | 3 Tablespoons | 25g |
| Weetabix | 38g | 2 | 25g |
| Bread | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Bagel | 85g | Individual | 45g |
| Bread Roll or Bun | 32g 48g 95g | 1 Small 1 Medium 1 Large | 15g 25g 50g |
| Chapatis | 40g | 1 Small, thin | 20g |
| Ciabatta | 40g | 5cm Slice | 20g |
| Croissant | 60g | 1 Large | 25g |
| Crumpet | 40g | Individual | 20g |
| English Muffin | 70g | Individual | 30g |
| Focaccia | 100g | 6 Inch | 50g |
| Finger Roll | 40g | 1 Medium | 20g |
| French Stick | 40g | 5cm or 2 Inch | 25g |
| Naan Bread | 60g 180g | 1 Mini 1 Large | 30g 90g |
| Pitta Bread | 35g 70g | 1 Mini 1 Medium | 20g 40g |
| Sliced Bread | 36g 45g | 1 Medium slice 1 Thick slice | 15g 20g |
| Tortilla | 67g | 8 Inch | 30g |
| Potatoes | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Boiled | 60g | 1 Egg size | 10g |
| Chips | 35g | 3-4 Medium cut | 10g |
| Croquette | 45g | 2 Ready prepared | 10g |
| Fries | 25g | 10 Thin cut | 10g |
| French fries from takeaway | 110g 160g | Regular Large | 40g 55g |
| Jacket or Baked | 100g 180g 330g | Small Medium Large | 20g 40g 70g |
| Mashed | 60g | 1 Scoop or 1 Tablespoon | 10g |
| Microchips | 1 Box | 30g | |
| Potato waffles | 60g | Individual | 10g |
| Potato wedges | 30g | 2 Large | 10g |
| Potato smiles | 34g | 2 Smiles | 10g |
| Roast Potatoes | 50g | 1 Small | 15g |
| Sweet Potato | 55g | 4 Small wedges | 15g |
| Pasta and Rice | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Cous Cous (cooked) | 40g | 2 Tablespoons | 10g |
| Lasagne sheet (uncooked) | 14g | 1 Sheet | 10g |
| Macaroni cheese | 200g | 1 Small tin | 25g |
| Noodles (dry weight) | 100g | 1 Packet | 70g |
| Pasta (cooked) | 30g | 1 Tablespoon | 10g |
| Pot Noodle | 90g | Individual | 55g |
| Ravioli | 200g | 1 Small tin | 25g |
| Rice (cooked) | 30g | 1 Rounded tablespoon | 10g |
| Spaghetti | 200g | 1 Small tin | 25g |
| Filled tortellini (fresh) | 125g | ½ Packet | 30g |
| Pies and pastries | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Cornish Pasty | 155g | 1 Medium | 40g |
| Crispy Pancake (frozen) | 60g | Individual | 15g |
| Party size Sausage Roll | 30g | 2 | 10g |
| Sausage Roll | 60g | 1 Medium | 15g |
| Mini Pork Pie | 50g | 1 | 10g |
| Pork Pie | 50g | Mini | 15g |
| Main Meal Accompaniment | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Dumpling | 70g | Individual | 15g |
| Yorkshire Pudding | 40g 120g | 2 Small 1 Giant | 10g 30g |
| Pulses | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Baked beans | 207g | ½ Can | 10g |
| Kidney beans, Chick peas or Lentils* | 70g | 2 Tablespoons | 10g |
| Split peas* | 50g | 10g |
*These foods digest very slowly and therefore it is advised that initially you do not count them. However, with experience you may need to include these using a lower ratio if you have large portions.
| Soups and Sauces | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Soup | 200g | ½ Large tin | 10g |
| Packet soup “Cup-a-Soup” | 25g | 1 Sachet | 15g |
| Homepride Pasta Bake Sauce | 485g Jar | ¼ Jar | <10g |
| Sharwoods Jalfrezi Sauce | 420g Jar | ¼ Jar | <10g |
| Lloyd Grossman’s Tikka Masala | 350g Jar | ¼ Jar | 10g |
| Pataks Korma Sauce | 450g Jar | ¼ Jar | 10g |
| Uncle Ben’s Original Sweet and Sour Sauce | 450g Jar | ¼ Jar | 20g |
| Biscuits, Crackers Savoury snacks | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| PLAIN | |||
| Cream Crackers | 16g | 2 | 10g |
| Crisp Breads (Ryvita) | 14g | 2 | 15g |
| Digestive or Hobnob | 15g | 1 | 10g |
| Fig Roll | 16g | 1 | 10g |
| Ginger Nut | 10g | 2 | 15g |
| Malted Milk | 18g | 2 | 10g |
| Oatcakes | 20g | 2 | 10g |
| Rich Tea | 14g | 2 | 10g |
| Ritz Cracker | 15g | 5 | 10g |
| TUC Plain | 15g | 4 | 10g |
| SWEET or CHOCOLATE | |||
| Bourbon | 12g | 1 | 10g |
| Chocolate Coated Digestive | 18g | 1 | 10g |
| Caramel Wafer | 30g | 1 | 20g |
| Custard Cream | 11g | 1 | 10g |
| Jaffa Cakes | 10g | 2 | 15g |
| Kit Kat | 22g | 2 Fingers | 15g |
| Oreo | 11g | 2 | 15g |
| Pink Wafer | 9g | 2 | 10g |
| Penguin or Club | 25g | 1 | 15g |
| Shortbread | 18g | 1 Finger | 10g |
| Snowball (Tunnocks) | 30g | 1 | 15g |
| Wagon Wheel | 38g | 1 | 25g |
| CEREAL BARS | |||
| Harvest or Tracker | 22g | 1 | 15g |
| Jordan or Frusli | 30g | 1 | 20g |
| Flapjack | 90g | 1 | 50g |
| Nutrigrain | 37g | 1 | 25g |
| Breakfast biscuit | 13g | 1 | 10g |
| SAVOURY SNACKS | |||
| Crisps | 35g | 1 Pack | 15g |
| Quaver | 17g | 1 Pack | 10g |
| Doritos | 33g | 1 Pack | 20g |
| Hula Hoops | 25g | 1 Pack | 10g |
| Savoury Pop Corn | 20g | 1 Cup | 10g |
| Sweet Pop Corn | 100g | 1/3 family bag | 80g |
| Cheese Straw | 7g each | 3 | 10g |
| Breadstick | 5.5g each | 1 | 5g |
| Cakes | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| PLAIN | |||
| Scone | 60g | 1 Medium | 35g |
| Scotch Pancake | 30g | Individual | 15g |
| Tea cake | 62.5g | 1 Small | 30g |
| SWEET | |||
| Chocolate Éclair | 56g | Individual | 20g |
| Danish Pastries | 87g | 1 Medium | 40g |
| Doughnut (jam filled) | 75g | Individual | 35g |
| Fruit Cake | 60g | 1 Slice | 35g |
| Fruit Pie | 55g | Individual | 30g |
| Jam tart | 35g | Individual | 20g |
| Malt loaf | 52g | 1 Slice | 35g |
| Mini chocolate roll | 28g | Individual | 15g |
| Muffin (sweet) | 100g | Individual | 50g |
| Sponge cake | 45g | 1/6 Cake | 25g |
| Puddings (not sugar free) | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Cheese cake (Vanilla) | 100g | 1/6 Cake | 35g |
| Christmas pudding | 100g | Individual | 60g |
| Custard (homemade) | 140ml | ¼ Pint | 25g |
| Custard (tinned) | 130ml | â…“ Tin | 20g |
| Custard (Instant) | 140ml | â…“ Packet | 20g |
| Lemon meringue pie | 80g | 1/6 Pie | 40g |
| Meringue nest | 16g | Individual | 15g |
| Milk pudding | 200g | ½ Large tin | 25g |
| Sugar free instant whip made (¼ packet with milk) | 60g | ½ Sachet made with 150ml milk | 25g |
| Ice Cream | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Choc Ice | 50g | Individual | 10g |
| Cornetto | 75g | Individual | 20g |
| Ice cream (Vanilla) | 50g | 1 Small scoop | 10g |
| Fruit lolly | 40g | Individual | 10g |
| Ice Cream or Sorbet | 45g | 1 Small scoop | 10g |
| Mars bar ice cream | 51g | Individual | 15g |
| Magnum | 110g | Individual | 25g |
| Home Baking | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Cornflour or Custard powder | 30g | 1 Heaped tablespoon | 30g |
| Dried fruit | 25g | 15g | |
| Flour | 25g | 20g | |
| Glace cherries | 25g | 20g | |
| Oats | 50g | 4 Tablespoons | 30g |
| Sugar | 25g | 25g | |
| Syrup or honey | 15g | 1 Tablespoon | 10g |
| Milk and Dairy | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Milk (cows, all types) | 200ml | 1 Glass or 1/3 Pint | 10g |
| Oat Milk | 200ml | 1 Glass | 15g |
| Soya Milk (sweetened) | 250ml | 1 Glass | 10g |
| SWEET YOGHURTS | |||
| Yoghurt (low fat, fruit) | 120g | 1 Pot | 10g |
| Fruit Corner Yoghurt | 135g | 1 Pot | 20g |
| Crunch Corner Yoghurt | 125g | 1 Pot | 25g |
| Mousse type desserts | 65g | 1 Pot | 10-20g |
| Petits Filous | 85g | 1 Large pot | 10g |
| UNSWEETENED YOGHURTS | |||
| Greek Yoghurt | 200g | 8-9 Tablespoons | 10g |
| Muller Light Yoghurt | 160g | 1 Pot | 10g |
| Natural Yoghurt | 200g | 8 Tablespoons | 10g |
| Preserves | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Honey | 25g | 1½ Tablespoons | 20g |
| Jam or marmalade | 20g | 1 Heaped teaspoon | 15g |
| Mango Chutney | 20g | 1 Heaped teaspoon | 10g |
| Sugar | 5g | 1 Teaspoon | 5g |
| Sweets | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Chocolate bar (milk) | 50g | 1 Bar | 30g |
| Chocolate bar (dark) | 50g | 1 Bar | 30g |
| Freddo bar | 18g | 1 Bar | 10g |
| Maltesers | 37g | 1 Packet | 25g |
| Minstrels | 45g | 1 Packet | 35g |
| M&M’s | 45g | 1 Packet | 30g |
| Mars | 58g | Standard bar | 40g |
| Mini Mars Bar | 16g | 1 Fun size | 10g |
| Pick ‘n’ Mix | 100g | 80g | |
| Quality street or Roses | 10g | 1 Sweet | 7-10g |
| Snickers | 60g | Standard bar | 35g |
| Starburst | 45g | 1 Tube | 40g |
| Twix | 50g | 2 Fingers | 35g |
| Drinks | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Cadburys highlights | 11g | 1 Sachet | 20g |
| Options hot chocolate | 11g | 1 Sachet | 15g |
| Orange juice (unsweetened) | 100ml | Small glass | 10g |
| Takeaways | Weight | Portion size | Carbohydrate content |
|---|---|---|---|
| Pizza thin base | 100g | ¼ Base | 35g |
| Pizza deep base | 100g | ¼ Base | 40g |
| CHINESE | |||
| Plain boiled rice | 300g | 1 Foil tray | 95g |
| Fried rice | 300g | 1 Foil tray | 75g |
| Chow mein | 350g | 1 Small | 45g |
| INDIAN | |||
| Poppadoms | 1 Small 1 Large | 5g 10g | |
| Samosa (meat) | 75g | 1 Large | 15g |
| Bhaji | 65g | 1 Large | 15g |
| Chapati | 90g | 1 Large | 40g |
| Naan Bread | 60g 180g | 1 Mini 1 Large | 30g 90g |
| FISH AND CHIPS | |||
| Fish in batter | 180g | 1 Medium | 20g |
| Chips (Takeaway) | 200g 400g | Regular Large | 60g 120g |
| Milkshake (Vanilla) | 1 Medium | 65g | |
| MEAT AND FISH | |||
| Fish fingers | 60g | 3 | 15g |
| Fish cakes | 135g | 1 | 20g |
| Sausages | 40g | 1 Thick | 5g |
| Scotch eggs | 113g | Individual | 15g |
Contact us
If you require further information, please contact us on:
- Dietetics and Nutrition Dept – James Cook University, Middlesbrough, TS4 3BW
Telephone: 01642 854777 or Email: [email protected] - Community Dietetics – Langbaurgh House, Guisborough, TS14 7AA
Telephone: 01642 944 455 or Email: [email protected] - Dietetics and Nutrition Dept – Friarage Hospital, Northallerton, DL6 1JG
Telephone: 01609 762012 or Email: [email protected]
Patient experience
South Tees Hospitals NHS Foundation Trust would like your feedback. If you wish to share your experience about your care and treatment or on behalf of a patient, please contact The Patient Experience Department who will advise you on how best to do this.
This service is based at The James Cook University Hospital but also covers the Friarage Hospital in Northallerton, our community hospitals and community health services.
To ensure we meet your communication needs please inform the patient experience department of any special requirements, for example; braille or large print by emailing: [email protected]