Top 10 Healthy High Carb Foods

Carbohydrates are an essential part of a balanced diet. However, some popular diets have given carbs a bad reputation and have even led to a fear of carbohydrates in recent years.

A balanced diet should always include the three major food groups: carbohydrates, proteins, and fats. (1)

Carbohydrate-rich foods are the body's main source of energy, giving you the fuel you need to carry out your daily activities. The brain also runs on carbohydrates, so this includes mental, as well as physical, energy. (1) Healthy carbohydrate sources like whole grains and vegetables also provide key nutrients like fiber, vitamins, and minerals. (2)

Choosing the right type of carbohydrate is important. Carbohydrates that should be limited or avoided include refined carbs like white bread, white rice, white flour products, and anything with added sugar. (2)

Healthy high-carb foods include beans, whole grains, lentils, berries, oatmeal, milk, small portions of dried fruit, nuts, and healthy snacks like crisp bread. The current daily value (DV) for carbs is 275 grams. (3)

The following is a list of the top 10 healthy sources of carbohydrates to include in your diet. Click here for a list of high carb foods to avoid.

List of Healthy High Carb Foods

• 1. Navy Beans + Add

  Carbs per Cup	Carbs per 100g	Carbs per 200 Calories
  47.4g (17% DV)	26.1g (9% DV)	37.2g (14% DV)

  Nutrition Facts for Cooked Navy Beans. (Source)

  See the list of beans low in net-carbs.

• 2. Lentils + Add

  Carbs per Cup	Carbs per 100g	Carbs per 200 Calories
  39.9g (14% DV)	20.1g (7% DV)	34.7g (13% DV)

  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds). (Source)

  See the list of beans low in net-carbs.

• 3. Whole Wheat Pasta + Add

  Carbs per Cup Cooked	Carbs per 100g	Carbs per 200 Calories
  35.2g (13% DV)	30.1g (11% DV)	40.4g (15% DV)

  Nutrition Facts for Cooked Whole Wheat Pasta. (Source)

  More Alternative Grains high in Carbohydrates

  • 51g (19% DV) per cup of spelt
  • 48g (17% DV) per cup of kamut
  • 45g (16% DV) per cup of amaranth
  • 45g (16% DV) per cup of pearled barley
  • 42g (15% DV) per cup of millet
  • 39g (14% DV) per cup of quinoa
  • 36g (13% DV) per cup of wild rice

  See the list of grains low in net-carbs.

• 4. Oatmeal + Add

  Carbs per Cup	Carbs per 100g	Carbs per 200 Calories
  28.1g (10% DV)	12g (4% DV)	33.8g (12% DV)

  Nutrition Facts for Cooked Oatmeal. (Source)
• 5. Green Peas + Add

  Carbs per Cup Cooked	Carbs per 100g	Carbs per 200 Calories
  25g (9% DV)	15.6g (6% DV)	37.2g (14% DV)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)

  More Vegetables High in Carbs

  • 33g (12% DV) per cup of pea sprouts
  • 30g (11% DV) per cup of acorn squash
  • 27g (10% DV) per cup of sweet corn

  See the list of vegetables low in net-carbs.

• 6. Milk + Add

  Carbs per 16oz Glass	Carbs per 100g	Carbs per 200 Calories
  24.4g (9% DV)	5g (2% DV)	23.8g (9% DV)

  Nutrition Facts for Low Fat Milk 1%. (Source)

  Plain Yogurt provides 11g (6% DV) of carbs per cup.

  See all dairy products high in carbs.

• 7. Raisins (Small portions of dried fruit) + Add

  Carbs per Oz	Carbs per 100g	Carbs per 200 Calories
  20.6g (7% DV)	79.3g (29% DV)	53.1g (19% DV)

  Nutrition Facts for Raisins. (Source)

  More Dried Fruit High in Carbs

  • 21g (8% DV) per oz of dates
  • 21g (8% DV) per oz of currants
  • 21g (8% DV) per oz of dried pears
  • 18g (7% DV) per oz of dried apples
  • 18g (7% DV) per oz of prunes
  • 18g (7% DV) per oz of dried figs
  • 18g (7% DV) per oz of dried apricots
  • 17g (6% DV) per oz of dried peaches

  *Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.

• 8. Strawberries + Add

  Carbs per Cup	Carbs per 100g	Carbs per 200 Calories
  12.7g (5% DV)	7.7g (3% DV)	48g (17% DV)

  Nutrition Facts for Strawberries. (Source)

  See a list of fruits low in net-carbs.

• 9. Cashews (Dry Roasted) + Add

  Carbs per 1 Oz Handful	Carbs per 100g	Carbs per 200 Calories
  9.3g (3% DV)	32.7g (12% DV)	11.4g (4% DV)

  Nutrition Facts for Dry Roasted Cashews. (Source)

  See over 50 nuts and seeds ranked by carb content.

• 10. Rye Crisp Bread + Add

  Carbs per Slice	Carbs per 100g	Carbs per 200 Calories
  8.2g (3% DV)	82.2g (30% DV)	44.9g (16% DV)

  Nutrition Facts for Rye Crispbread. (Source)

  A wafer of rye crispbread provides 9g (3% DV) carbs.

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What is the recommended daily allowance (RDA) for Carbohydrates?

The daily value (%DV) for carbohydrates is 275g and is a general target intended for most people. The Recommended Dietary Allowance (RDA) shows specific targets by age and gender. The RDA for carbohydrates is between 60g - 130g for most people.

Life Stage	RDA
Infants
0-6 months old*	60g
7-12 months old*	95g
Children
1-3 years old	130g
4-8 years old	130g
Males
9+ years old	130g
Females
9+ years old	130g
Pregnancy
14-50 years old	175g
Lactation
14-50 years old	210g

* Adequate Intake (AI)
Source: National Library of Medicine Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Carbohydrates
• Foods Low in Carbohydrates
• Vegetables High in Carbohydrates
• Fruits High in Carbohydrates
• Vegetarian Foods High in Carbohydrates
• Nuts High in Carbohydrates
• Grains High in Carbohydrates
• Beans High in Carbohydrates
• Dairy High in Carbohydrates
• Breakfast Cereals High in Carbohydrates
• Fast Foods High in Carbohydrates

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Carb Foods to Avoid
• Grains Low in Net Carbs
• High Sugar Foods
• High Protein Foods
• High Calorie Foods
• The BMI Weight Loss Calculator
• Cholesterol Lowering Foods
• Low Carb Weight Loss Meal Plans
• 11 Foods To Help You Build Muscle

Data Sources and References

1. Qi X, Tester RF. Physiology, Carbohydrates Clin Nutr ESPEN. 2019 Oct;33:18-28. doi: 10.1016/j.clnesp.2019.07.004. Epub 2019 Jul 19. 31451258
2. Perler BK, Friedman ES, Wu GD. The Burden of Carbohydrates in Health and Disease Annu Rev Physiol. 2023 Feb 10;85:449-468. doi: 10.1146/annurev-physiol-031522-092054. Epub 2022 Nov 14. 36375468
3. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels