Top Foods Highest in Carbohydrates | Ranked by Carbohydrates per 100g

Complete ranking of foods by carbohydrates content per 100g. Includes per-calorie efficiency, tier groupings, keto/vegan filters, and serving-adjusted amounts. USDA data.

Top Foods Highest in Carbohydrates

The highest-carbohydrates foods per 100g raw weight are: Sugar (100 g/100g), Sugar (98.1 g/100g), Honey (82.4 g/100g). Use the tables below to find the best source for your diet, with per-calorie efficiency ranking, tier groupings, and diet-specific filters. All data from USDA FoodData Central.

Top Foods Ranked by Carbohydrates per 100g

#	Food	Category	Carbohydrates per 100g	Calories per 100g
#1	Sugar	Grain	100 g	387 kcal
#2	Sugar	Grain	98.1 g	380 kcal
#3	Honey	Grain	82.4 g	304 kcal
#4	Flour	Mixed	80.8 g	364 kcal
#5	Rice	Grain	80.3 g	359 kcal
#6	White rice	Grain	80 g	360 kcal
#7	Flour	Grain	79.8 g	359 kcal
#8	Rice	Grain	77.2 g	370 kcal
#9	Rice	Grain	76.7 g	366 kcal
#10	Flour	Grain	76.3 g	364 kcal
#11	Brown rice	Grain	76.2 g	360 kcal
#12	Rice	Grain	76.2 g	370 kcal
#13	Wild Rice	Grain	75.7 g	369 kcal
#14	Pasta	Grain	75 g	371 kcal
#15	Pasta	Grain	74.7 g	348 kcal

Top Carbohydrates Foods Chart Data

Chart-ready top-10 carbohydrates ranking per 100g, generated from the same table data.

#1 Food for Carbohydrates: Sugar

#1 overall: Sugar — 100 g per 100g (+1.9% more than #2 Sugar).

Best per calorie: Baking powder — 52.26 g per 100 kcal.

Carbohydrates Content Tier Rankings

Tier	Food	Category	Carbohydrates
S	Sugar	Grain	100 g/100g
S	Sugar	Grain	98.1 g/100g
S	Honey	Grain	82.4 g/100g
S	Flour	Mixed	80.8 g/100g
S	Rice	Grain	80.3 g/100g
S	White rice	Grain	80 g/100g
A	Flour	Grain	79.8 g/100g
A	Rice	Grain	77.2 g/100g
A	Rice	Grain	76.7 g/100g
A	Flour	Grain	76.3 g/100g
A	Brown rice	Grain	76.2 g/100g
A	Rice	Grain	76.2 g/100g
A	Wild Rice	Grain	75.7 g/100g
A	Pasta	Grain	75 g/100g
A	Pasta	Grain	74.7 g/100g
A	Flour	Grain	72.6 g/100g
A	Flour	Grain	69.9 g/100g
A	Flour	Grain	69.5 g/100g
A	Oats	Grain	67.7 g/100g
A	Maple syrup	Grain	67 g/100g

Best Sources of Carbohydrates per Calorie

#	Food	Carbohydrates per 100 kcal	Carbohydrates per 100g	Calories per 100g
#1	Baking powder	52.26 g/100kcal	27.7 g	53 kcal
#2	Lemon juice	31.36 g/100kcal	6.9 g	22 kcal
#3	Ketchup	27.13 g/100kcal	27.4 g	101 kcal
#4	Honey	27.11 g/100kcal	82.4 g	304 kcal
#5	Apple	26.54 g/100kcal	13.8 g	52 kcal
#6	Sugar	25.84 g/100kcal	100 g	387 kcal
#7	Sugar	25.82 g/100kcal	98.1 g	380 kcal
#8	Maple syrup	25.77 g/100kcal	67 g	260 kcal
#9	Banana	25.62 g/100kcal	22.8 g	89 kcal
#10	Blueberries	25.44 g/100kcal	14.5 g	57 kcal
#11	Cocoa powder	25.39 g/100kcal	57.9 g	228 kcal
#12	Orange	25.11 g/100kcal	11.8 g	47 kcal
#13	Strawberries	24.06 g/100kcal	7.7 g	32 kcal
#14	Peaches	24.05 g/100kcal	10.1 g	42 kcal
#15	Melons	24 g/100kcal	8.16 g	34 kcal

Best Carbohydrates Sources by Diet Type

Diet	Food	Carbohydrates per 100g	Carbs per 100g
Vegan	Flour	80.8 g	80.8g carbs
Vegan	Rice	80.3 g	80.3g carbs
Vegan	Flour	79.8 g	79.8g carbs
Vegan	Rice	77.2 g	77.2g carbs
Vegan	Rice	76.7 g	76.7g carbs
High-protein	Lentils	63.4 g	63.4g carbs
High-protein	Peanut butter	22.3 g	22.3g carbs
High-protein	Peanut Butter	22.3 g	22.3g carbs
High-protein	Peanut Butter	22.3 g	22.3g carbs
High-protein	Almonds	21.6 g	21.6g carbs

Sugar Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Sugar Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	100 g carbs per 100 g

Smart Carbohydrates Substitutes for Sugar

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Sugar	102 g	Grain	+0.1 g	+0 kcal	+0 mg
Maple syrup	149 g	Grain	+0 g	+1 kcal	+0 mg
Honey	121 g	Grain	+0.4 g	-18 kcal	+0 mg
Rice	125 g	Grain	+8.8 g	+60 kcal	+1 mg
White rice	125 g	Grain	+8.9 g	+63 kcal	+6 mg
Flour	125 g	Grain	+8.7 g	+63 kcal	+6 mg

Carbohydrates per Typical Serving Size

Food	Serving	Carbohydrates	Calories
Sugar	100g	100 g	387 kcal
Sugar	100g	98.1 g	380 kcal
Honey	100g	82.4 g	304 kcal
Flour	100g	80.8 g	364 kcal
Rice	100g	80.3 g	359 kcal
White rice	100g	80 g	360 kcal
Flour	100g	79.8 g	359 kcal
Rice	100g	77.2 g	370 kcal
Rice	100g	76.7 g	366 kcal
Flour	100g	76.3 g	364 kcal

Top Foods for Carbohydrates — FAQs

What food has the most carbohydrates per 100g? Sugar has the highest carbohydrates content at 100 g per 100g, followed by Sugar (98.1 g) and Honey (82.4 g).

What is the best source of carbohydrates per calorie? Baking powder delivers the most carbohydrates per calorie: 52.26 g per 100 kcal. This makes it the best choice for high-carbohydrates diets on a calorie budget.

Which foods are highest in carbohydrates for vegans? Top vegan foods for carbohydrates: Flour (80.8 g/100g), Rice (80.3 g/100g), Flour (79.8 g/100g).

Which high-carbohydrates foods are also low in calories? Below-average-calorie foods with high carbohydrates: Cocoa powder (57.9 g/100g, 228 kcal), Tortilla (44.5 g/100g, 218 kcal), Garlic (33.1 g/100g, 149 kcal).

How do I quickly increase my carbohydrates intake? Add Sugar (100 g/100g) or Sugar (98.1 g/100g) to meals. A 150g serving of Sugar provides 150 g.

Understanding Carbohydrates Content in Foods

The top three foods for carbohydrates per 100g are Sugar, Sugar, Honey.

By category: Grain: best is Sugar (100 g/100g); Mixed: best is Flour (80.8 g/100g); Vegetable: best is Lentils (63.4 g/100g); Fat: best is Chocolate chips (62.5 g/100g).

When comparing foods for carbohydrates, consider both absolute content (per 100g) and relative efficiency (per calorie). A food high in carbohydrates per 100g but also very high in calories may not be the most efficient choice for a calorie-controlled diet. The per-calorie table above accounts for this.

All values are from USDA FoodData Central and represent raw weight unless noted.

Sugar Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Ranking method: Foods are sorted by the criterion value computed directly from per-100g USDA data. The per-calorie view is computed as criterionPer100g / caloriesPer100g × 100. Tier groupings use equal-interval breaks on the criterion range. No subjective scoring or editorial ranking is applied.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Top Foods Highest in Carbohydrates | Ranked by Carbohydrates per 100g

Complete ranking of foods by carbohydrates content per 100g. Includes per-calorie efficiency, tier groupings, keto/vegan filters, and serving-adjusted amounts. USDA data.

Select Food Source

Direction

Amount

Target

carbs

3.53 oz•2% sodium

Portion: 100gFood fit: 69/100

Serving reality: 3.53 oz, 0.4 cups, 0.57 pieces.

Best benefits

Lean protein: Strong protein with low carbohydrate and low sodium for this serving.

Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly.

Protein target support: Useful for building a high-protein meal or snack.

Full micronutrients and nutritional profile

calories

120kcal

protein

23g

carbs

fat

2.6g

sodium

45mg

potassium

260mg

magnesium

28mg

caffeine

0mg

cholesterol

73mg

saturated fat

0.6g

vitamin b12

0.2mcg

Source: USDA FoodData Central reference|generic|FDC ID: 331960•Energy density: 301 kcal/cup