Starches

Written By Madison Whiteneck

Starches tend to be the primary component of diets of most Americans, and it is easy to understand why. Starches are cheap, tasty, versatile, and have important micronutrients. However, almost all of the caloric content of these foods are carbohydrates, which require the body to produce more insulin than nonstarchy vegetables and meats. People with insulin resistance syndromes and diabetes can and should still eat starchy foods, but must moderate portion size. 
This section briefly reviews each of the common starches, with recommended portion sizes. 

Pasta

If you eat pasta, I recommend limiting the serving to 2 ounces. 2 ounces of dry pasta is roughly 1 cup of cooked pasta, but that number varies a little depending on the shape.

  • Pasta, 2 ounces (dry/uncooked weight). 200 calories, 41gm carb

  • Pasta, whole grain, 2 ounces (dry/uncooked weight). 180 calories, 36gm carb

  • Pasta, chickpea, 2 ounces (dry/uncooked weight). 190 calories, 28gm carb

  • Gnocchi, 15 pieces. 200 calories, 41gm carb

What about whole grain pasta?

Whole grain pasta is slightly healthier than regular pasta, but it’s caloric and carbohydrate content is very similar so I personally do not think the taste trade-off is worth it. 
Dietitians (and savvy people with type 1 diabetes) are quick to point out that whole wheat/complex carbs may have the same carbohydrate content, but have a lower glycemic index, and therefore cause a less rapid rise in glucose levels in the blood. Yes, that is true, the blood glucose rise will be more moderate, but in response I would argue that (1) you still need the same amount of insulin to process the energy and (2) decreasing carbohydrate portion size is a much higher yield factor than choosing high-carb foods with a better glycemic index. 
Your goal is to eat pasta less frequently and at smaller portions. If you can manage that, then eat the one you like the taste of better. I personally think whole grain pasta is a culinary abomination. I don’t necessarily mind the strong, nutty flavor, but I abhor the grainy consistency. But if you like it and are happy to eat it in small portions, then more power to you.

What about gluten free pasta?

Gluten-free pasta is no healthier for you than normal pasta. That is, unless you have celiac disease (you probably don’t have celiac disease, but feel free to review the symptoms on the link above and get tested if you think you may have it). There is one caveat to my recommendation against gluten-free pasta, and that is chickpea pasta. Chickpea pasta is happens to be gluten free, has about 13gm less carbs per serving, and has a taste and texture that is very similar to regular pasta. 

Pasta substitutions

Pasta substitutions, on the other hand, can make an enormous difference to your health. Zucchini noodles (“zoodles”), spaghetti squash, shiritaki noodles, and shredded cabbage are common substitutions for pasta. I have had the most success with zucchini noodles, as the texture is the most reminiscent of pasta of all the different replacements. A julienne peeler is cheap, simple, and will do the job. Or you can buy a larger and more expensive spiralizer.

Grains and Seeds

Amaranth, cooked, 1/2 cup. 125 calories, 20gm net carb

Barley, cooked, 1 cup. 200 calories, 38gm net carb

Brown rice, cooked, 1 cup (1/3 cup uncooked). 200 calories, 45gm net carb

  • Brown rice is gluten free

    1. 3.5gm fiber, 5gm protein, vitamin B1 (12% DV), vitamin B2 (3% DV), vitamin B3 (15% DV), vitamin B5 (6% DV), vitamin B6 (14% DV), folate (2% DV), calcium (2% DV), iron (11% DV), magnesium (21% DV), potassium (2% DV), zinc (8% DV), copper (10% DV), manganese (88% DV), selenium (27% DV)

Buckwheat, cooked, 1 cup. 155 calories, 29gm net carb

Bulgur, cooked, 1/2 cup. 75 calories, 13gm net carb.

Corn, cooked, 1 cup. 175 calories, 36gm net carb

Farro, cooked, 1 cup. 170 calories, 31gm net carb

Flattened rice (Poha, rice flakes), cooked, 1 cup. 160 calories, 35gm net carb.

  • Poha is rice that’s parboiled, flattened, and dried. It is a staple in many Indian pantries. 

    1. Poha is gluten free

Freekeh (cracked), 1 cup cooked (1/3 cup uncooked). 175 calories, 29gm net carb

Hominy, cooked, 1 cup. 120 calories, 20gm carb

  • Hominy is gluten free

    1. Hominy is a corn product that can resemble whole corn or ground products (like polenta). It’s made by soaking dried corn until you can remove the hull (the external coating). Once the hull is removed, hominy can be cooked, canned, dried, or ground. This type of corn is popularly used in Native American, Central American and South American cuisine. 

Millet, cooked, 1 cup. 200 calories, 39gm net carb.

  • Per 1 cup serving, millet has 2 gm fiber, 6gm protein, magnesium (19% DV), Folate (8% DV), and iron (6% DV)

Oats, cooked, 1 cup. 160 calories, 24gm net carb

Quinoa, cooked, 1 cup. 220 caloriess, 34gm net carb.

  • Popular uses of quinoa include for breakfast in one of these breakfast bowls, in a grain salad, or on it’s own as a healthy side dish. 

    1. Quinoa is gluten free

    2. Per 1 cup serving, quinoa has 5gm fiber, 3.5gm fat, 8gm protein, folate (19% DV), B6 (13% DV), Vitamin E (8% DV), Copper (39% DV), Iron (15% DV), Zinc (18% DV), Manganese (51% DV), Magnesium (51% DV), Magnesium (28% DV), Potassium (7% DV), calcium (13% DV)

Rye berries, cooked, 3/4 cup. 150 calories, 27gm net carb

Sorghum, cooked, 1 cup (1/4 cup uncooked). 180 calories, 31gm net carb

Spelt berries, cooked, 1 cup. 250 calories, 45gm carb

Teff, cooked, 1/2 cup. 130 calories, 22gm net carb

  • Teff is a seed commonly eaten in Ethiopia that has a mild hazelnut flavor. Like other grains, it can be used in porridges, grain salads, grain bowls, pilafs, and stews. 

    1. Teff is gluten free.

    2.  Per 1/2 cup serving, Teff provides 3gm fiber, 5gm protein, calcium (5% DV), iron (14% DV), magnesium (15% DV)

Wheat berries, cooked, 1/4 cup. 170 calories, 28gm net carb

  • Cooked wheat berries have a chewy bite and nutty, earthy flavor. They’re sturdy enough to handle salad dressings so work great in salads. They are a great addition to rice dishes.

    1. Wheat berries contain gluten, so avoid if you are sensitive to gluten

    2. Per 1/4 cup serving, wheat berries have 4gm fiber, 9gm protein, and iron (10% DV)

White rice, cooked, 1 cup (1/3 cup uncooked). 200 calories, 45gm net carb

  • White rice is gluten free

    1. 0.5gm fiber, 4gm protein, vitamin B1 (17% DV), vitamin B2 (1% DV), vitamin B3 (12% DV), vitamin B5 (6% DV), vitamin B6 (7% DV), folate (23% DV), calcium (2% DV), iron (11% DV), magnesium (5% DV), potassium (2% DV), zinc (5% DV), copper (3% DV), manganese (37% DV), selenium (17% DV)

Wild rice, cooked, 1 cup (1/3 cup uncooked). 170 calories, 32gm net carb

  • Wild rice is gluten free

    1. 3gm fiber, 6.5gm protein, vitamin E (2% DV),  vitamin B1 (6% DV), vitamin B2 (8% DV), vitamin B3 (11% DV), vitamin B5 (3% DV), vitamin B6 (11% DV), folate (11% DV), iron (5% DV), magnesium (13% DV), potassium (5% DV), zinc (15% DV), copper (10% DV), manganese (23% DV), selenium (2% DV)

Yellow rice, cooked, 1 cup (1/3 cup uncooked). 200 calories, 45gm net carb. 

  • Yellow rice is gluten free

    1. Yellow rice is made of a white rice (basmati) mixed with herbs and tumeric (which gives it a yellow color). The nutrition profile of yellow rice and white rice are nearly identical. 

    2. 0.5gm fiber, 4gm protein, vitamin B1 (17% DV), vitamin B2 (1% DV), vitamin B3 (12% DV), vitamin B5 (6% DV), vitamin B6 (7% DV), folate (23% DV), calcium (2% DV), iron (11% DV), magnesium (5% DV), potassium (2% DV), zinc (5% DV), copper (3% DV), manganese (37% DV), selenium (17% DV

Legumes (beans, chickpeas, soybeans)

A legume is a plant from the Leguminosae family. This family includes beans, chickpeas, peas, soybeans, and peanuts. These foods are healthy, but are somewhat high in carbohydrates so be careful with portion size. 

 Black beans, cooked, 1 cup. 200 calories, 40gm net carb

  •  Note: a 15 oz can of black beans is 1.5 cups with liquid drained

Black soy beans, cooked, 1 cup. 240 calories, 10gm net carb

Cannellini beans (white kidney beans), cooked, 1 cup. 200 calories, 34gm net carb

Red kidney beans (rajma beans), cooked, 1 cup. 150 calories, 27gm net carb

Chickpeas, cooked, 1 cup. 240 calories, 32gm net carb

Spiced chickpea salad (chana salad), 3/4 cup. 

  • A quick and easy side dish of chickpeas with chopped onion and tomato, spiced with garam masala and cumin

Pinto beans, cooked, 1 cup. 200 calories, 40gm net carb

Lentils, cooked, 1 cup. 230 calories, 32gm net carb

Dhal, 1 cup. 235 calories, 22gm net carb

Urad dal (black lentils), cooked, 1 cup. 250 calories, 23gm net carb

  • commonly used in dal makhani, various dosa (pancakes), and appalam (papadum).

Chana dal (Bengal gram dal)

Tuvar dal (pigeon peas or yellow split peas)

Masoor dal (pink lentils)

Moong dal (green gram dal)

Mung beans, cooked, 1 cup. 215 calories, 24gm net carb

Lima beans, cooked, 1 cup. 26gm net carb

Potatoes and other tubers, corms, rhizomes, and roots

Beets, cooked, 1 cup. 60 calories, 11gm net carb

  • 2gm fiber, 2gm protein, vitamin A (2% DV), vitamin C (10% DV), folate (34% DV), vitamin B1 (4% DV), vitamin B2 (4% DV), vitamin B3 (4% DV), vitamin B5 (2% DV), vitamin B6 (4% DV), calcium (2% DV), iron (8% DV), manganese (28% DV), copper (6% DV), potassium (14% DV), magnesium (10% DV)

Burdock, cooked, 1 cup. 110 calories, 24gm net carb

  • 2gm fiber, 2.5gm protein, vitamin C (5% DV), Vitamin E (3% DV), vitamin K (5% DV), vitamin B1 (3% DV), vitamin B2 (4% DV), vitamin B3 (2% DV), vitamin B5 (4% DV), vitamin B6 (17% DV), folate (6% DV), calcium (6% DV), iron (5% DV), magnesium (12% dv), potassium (13% DV), zinc (3% DV), copper (6% DV), manganese (17% DV), selenium (2% DV)

Cassava

  • Cassava is a woody shrub native to Brazil and the tropical areas of the Americas. It is commonly eaten throughout Latin America and the Caribbean.

Celeriac, cooked, 1 cup. 40 calories, 7gm net carb

  • 2gm fiber, 1.5gm protein, vitamin C (9% DV), vitamin B1 (3% DV), vitamin B2 (3% DV), vitamin B3 (3% DV), vitamin B5 (3% DV), vitamin B6 (8% DV), folate (1% DV), calcium (4% DV), iron (4% DV), magnesium (5% DV), potassium (8% DV), zinc (2% DV), copper (3% DV), manganese (7% DV), selenium (1% DV)

Carrots, chopped, 1 cup. 50 calories, 10gm net carb

  • 3gm fiber, 1gm protein, vitamin A (428% DV), vitamin C (13% DV), vitamin E (4% DV), vitamin K (21% DV), vitamin B1 (6% DV), vitamin B2 (4% DV), vitamin B3 (6% DV), vitamin B5 (3% DV), vitamin B6 (5%), calcium (4% DV), potassium (12% DV), magnesium (4% DV),  iron (2% DV), copper (3% DV), manganese (9% DV)

Cassava, raw, 1 cup. 330 calories, 3gm protein, 74gm net carb

  • 4gm fiber, 3gm protein, vitamin A (1% DV), vitamin C (71% DV), vitamin E (2% DV), vitamin K (5% DV), vitamin B1 (12% DV), vitamin B2 (6% DV), vitamin B3 (9% DV), vitamin B5 (2% DV), vitamin B6 (9%), folate (14% DV), calcium (3% DV), potassium (16% DV), magnesium (11% DV),  iron (3% DV), copper (10% DV), manganese (40% DV)

Chinese yam (nagaimo), 100gm. 60 calories, 11gm net carb

  • Available nutritional information on nagaimo is limited and incomplete. 1gm fiber, 2gm protein, vitamin C (5% DV), calcium (15% DV)

Daikon radish, sliced, 1 cup. 30 calories, 2gm net carb

  • 2.5gm fiber, 1gm protein, vitamin C (62% DV), folate (12% DV), calcium (5%DV), magnesium (7% DV), potassium (11% DV), copper (9% DV)

Jicama, sliced, 1 cup. 45 calories, 8gm net carb

  • 6.5gm fiber, 1gm protein, vitamin C (44% DV), folate (4% DV), iron (4% DV), magnesium (4% DV), potassium (6% DV), manganese (4% DV)

Kohlrabi, sliced, 1 cup. 35 calories, 6gm net carb

  • Kohlrabi’s taste and texture are similar to broccoli and cabbage.

    1. 5gm fiber, 2gm protein, vitamin C (92% DV), vitamin B6 (12% DV), potassium (10% DV), magnesium (6% DV), manganese (8% DV), folate (5% DV)

Macachin

  • An indigenous plant consumed in Argentina and Chile.

Parsnip, cooked, 1 cup. 110 calories, 20gm carb

  • 5.5gm fiber, 2gm protein, vitamin C (34% DV), vitamin E (8% DV), vitamin K (2% DV), vitamin B1 (8% DV), vitamin B2 (4% DV), vitamin B3 (6% DV), vitamin B5 (10% DV), vitamin B6 (8%), folate (22% DV), calcium (6% DV), potassium (16% DV), magnesium (12% DV),  iron (6% DV), copper (10% DV), manganese (22% DV), selenium (4% DV)

Potato, baked medium (5 ounces). 160 calories, 37gm net carb

  • White potatoes should be limited to a medium sized potato, 1 cup mashed, or 3 fingerling potatoes which works out to about 35 grams of net carbohydrate per serving. French fries should only be eaten on occasion, and should be limited to a small portion.

    1. Mashed potato, 1 cup. 215 calories, 35gm net carb

    2. Fingerling potatoes, baked, 3 potatoes. 110 calories, 25gm net carb

    3. French fries, McDonalds: Small fries 225 calories, 28gm net carb. Medium fries 370 calories, 46gm net carb. Large fries 500 calories, 60gm net carb

Rutabaga, chopped, 1 cup. 50 calories, 10gm net carb

  • 3gm fiber, 2gm protein, vitamin C (53% DV), vitamin K (1% DV), vitamin B1 (9% DV), vitamin B2 (4% DV), vitamin B3 (6% DV), vitamin B6 (9% DV), folate (6% DV), vitamin B5 (3% DV), calcium (8% DV), potassium (16% DV), calcium (8% DV), iron (5% DV), magnesium (10% DV), zinc (4% DV), copper (3% DV), manganese (15% DV), selenium (2% DV)

Salsify, cooked, 1 cup. 90 calories,17gm net carb

  • 4gm fiber, 4gm protein, vitamin C (10% DV), vitamin E (1% DV), vitamin K (1% DV), vitamin B1 (5% DV), vitamin B2 (14% DV), vitamin B3 (3% DV), vitamin B5 (4% DV), vitamin B6 (15%), folate (5% DV), calcium (6% DV), potassium (11% DV), magnesium (6% DV),  iron (4% DV), copper (5% DV), manganese (14% DV)

Sunchoke (Jerusalem artichoke), raw, 1 cup. 110 calories, 2gm net carb

  • 2.5gm fiber, 3gm protein, vitamin A (1% DV), vitamin C (10% DV), vitamin E (1% DV), vitamin B1 (20% DV), vitamin B2 (5% DV), vitamin B3 (10% DV), vitamin B5 (6% DV), vitamin B6 (6% DV), folate (5% DV), calcium (2% DV), potassium (18% DV), magnesium (6% DV),  iron (28% DV), copper (10% DV), manganese (4% DV), selenium (2% DV)

Sweet potato, baked, (medium potato, 133gm, or 1 cup cubed). 115 calories, 25gm net carb

  • 4gm fiber, 2gm protein, vitamin A (377% DV), vitamin C (5% DV), vitamin E (2% DV), vitamin K (3% DV), vitamin B1 (7% DV), vitamin B2 (5% DV), vitamin B3 (4% DV), vitamin B5 (11% DV), vitamin B6 (14%), folate (4% DV), calcium (4% DV), potassium (13% DV), magnesium (8% DV),  iron (5% DV), copper (10% DV), manganese (17% DV)

Taro (eddoe), cooked, 1 cup. 190 calories, 39gm net carb

  • Eddoe (taro) is reportedly native to china and japan, and was later cultivated in the western world. It is popular in chinese, japanese, spanish, portugese, and brazillian cuisine (among others). It is typically used as an alternative to yams and sweet potatoes.

    1. 7gm fiber, 0.5gm protein, vitamin A (2% DV), vitamin C (11% DV), vitamin E (19% DV), vitamin K (2% DV), vitamin B1 (9% DV), vitamin B2 (2% DV), vitamin B3 (3% DV), vitamin B5 (4% DV), vitamin B6 (22%), folate (4% DV), calcium (5% DV), potassium (8% DV), magnesium (4% DV),  iron (2% DV),  manganese (6% DV) 

Turnips, cooked, 1 cup. 35 calories, 5gm net carb

  • 3gm fiber, 1gm protein, vitamin C (30% DV), vitamin B1 (3% DV), vitamin B2 (2% DV), vitamin B3 (2% DV), vitamin B5 (2% DV), vitamin B6 (5%), folate (4% DV), calcium (5% DV), potassium (8% DV), magnesium (4% DV),  iron (32 DV), manganese (6% DV)

Ulluco

  •  Ulluco is a root indigenous to the Andean region of South America. Tradiotionally, this was an essential food crop for the Incas. Widely eaten in Peru, Bolivia, Ecuador, Colombia, Argentia, Venezuela, and Chile

Yacón

  •  A South American root vegetable with a mildy sweet flavor with hints of apple and pear.

Yamaimo (chinese yam)

  • Yamaimo is a tuber native to China and eaten throughout East Asia. It has a similar flavor to potato. 

Starchy Foods

I have included squashes in this section even though they are low in carbohydrates/starch because they can serve in place of a starchy side dish. 

Zucchini, 1 cup. 20calories, 3gm net carb

  • 1.5gm fiber, 1.5gm protein, vitamin A (5% DV), vitamin C (35% DV), Vitamin E (1% DV), vitamin K (7% DV), vitamin B1 (4% DV), vitamin B2 (10% DV), vitamin B3 (3% DV), vitamin B5 (2% DV), vitamin B6 (14% DV), folate (9% DV), calcium (2% DV), iron (2% DV), magnesium (5% dv), potassium (9% DV), zinc (2% DV), copper (3% DV), manganese (11% DV)

Yellow squash (croockneck squash), 1 cup. 25calories, 3gm net carb

  • 2.5gm fiber, 1gm protein, vitamin A (4% DV), vitamin C (18% DV), vitamin B1 (5% DV), vitamin B2 (3% DV), vitamin B3 (3% DV), vitamin B5 (1% DV), vitamin B6 (7% DV), folate (7% DV), calcium (3% DV), iron (3% DV), magnesium (7% DV), potassium (8% DV), zinc (3% DV), copper (7% DV), manganese (10% DV)

Patty pan squash, 1 cup slices. 25 calories, 3.5gm net carb

  • 2.5gm fiber, 1gm protein, vitamin A (4% DV), vitamin C (18% DV), vitamin B1 (5% DV), vitamin B2 (3% DV), vitamin B3 (3% DV), vitamin B5 (1% DV), vitamin B6 (7% DV), folate (7% DV), calcium (3% DV), iron (3% DV), magnesium (7% DV), potassium (8% DV), zinc (3% DV), copper (7% DV), manganese (10% DV)

Cousa squash (calabacita), 1 medium. 30 calories, 5gm net carb

  • detailed nutrition information was not found for this, but is thought to have very similar nutrition to yellow squash

Tatume squash, 1 cup slices. 20 calories, 3 gm net carb

  • detailed nutrition information was not found for this, but is thought to have very similar nutrition to yellow squash

Acorn squash, 1 cup cubed. 115 calories, 20gm net carb

  • 9gm fiber, 2gm protein, vitamin A (18% DV), vitamin C (37% DV), vitamin B1 (23% DV), vitamin B2 (2% DV), vitamin B3 (9% DV), vitamin B5 (10% DV), vitamin B6 (20% DV), folate (10% DV), calcium (9% DV), iron (9% DV), magnesium (11% DV), potassium (26% DV), zinc (2% DV), copper (9% DV), manganese (25% DV), selenium (2% DV)

Butternut squash, 1 cup cubed. 82 calories, 21gm net carb

  • 0gm fiber, 2gm protein, vitamin A (457% DV), vitamin C (52% DV), vitamin E (13% DV), vitamin B1 (10% DV), vitamin B2 (2% DV), vitamin B3 (10% DV), vitamin B5 (7% DV), vitamin B6 (13% DV), folate (10% DV), calcium (8% DV), iron (7% DV), magnesium (15% DV), potassium (17% DV), zinc (2% DV), copper (7% DV), manganese (18% DV), selenium (1% DV)

Delicata squash, 1 cup cubed. 75 calories, 12gm net carb

  • 6gm fiber, 2gm protein, vitamin A (214% DV), vitamin C (33% DV), vitamin B1 (5% DV), vitamin B2 (3% DV), vitamin B3 (3% DV), vitamin B5 (1% DV), vitamin B6 (7% DV), folate (7% DV), calcium (3% DV), iron (5% DV), magnesium (7% DV), potassium (8% DV), zinc (3% DV), copper (7% DV), manganese (10% DV)

Kabocha squash, 1 cup cubed. 50 calories, 9gm net carb

  • 3gm fiber, 2gm protein, vitamin A (282% DV), vitamin C (19% DV), vitamin B1 (5% DV), vitamin B2 (3% DV), vitamin B3 (3% DV), vitamin B5 (1% DV), vitamin B6 (5% DV), folate (5% DV), calcium (4% DV), iron (8% DV), magnesium (6% DV), potassium (7% DV), zinc (3% DV), copper (8% DV), manganese (10% DV)

Pumpkin, 1 cup cubed. 15 calories, 0.5gm net carb

  • 2gm fiber, 2gm protein, vitamin A (23% DV), vitamin C (1% DV), vitamin E (3%), vitamin K (96% DV), vitamin B1 (3% DV), vitamin B2 (6% DV), vitamin B3 (3% DV), vitamin B6 (7% DV), folate (4% DV), calcium (3% DV), iron (13% DV), magnesium (7% DV), potassium (9% DV), zinc (1% DV), copper (5% DV), manganese (13% DV), selenium (1% DV)

Spaghetti Squash, 1 cup. 4calories, 8gm net carb

  • 2gm fiber, 1gm protein, vitamin A (3% DV), vitamin C (9% DV), vitamin E (1% DV), vitamin K (2% DV), vitamin B1 (4% DV), vitamin B2 (2% DV), vitamin B3 (6% DV), vitamin B5 (6% DV), vitamin B6 (8% DV), folate (3% DV), calcium (3% DV), iron (3% DV), magnesium (4% DV), potassium (5% DV), zinc (2% DV), copper (3% DV), manganese (8% DV), selenium (1% DV)

Buttercup squash, 1 cup. 40 calories, 8gm net carb

  • 1.5gm fiber, 2gm protein, vitamin A (45% DV), vitamin C (20% DV), vitamin B1 (2% DV), vitamin B2 (3% DV), vitamin B3 (3% DV), vitamin B5 (4% DV), vitamin B6 (12% DV), folate (6% DV), calcium (3% DV), iron (7% DV), magnesium (3% DV), potassium (7% DV), zinc (2% DV), manganese (6% DV)

Breads

Many of my patients think that low carb means that they can’t eat bread, but that is patently false. Breads and tortillas can easily be integrated into a low carbohydrate diet. But if you eat bread during a meal, then you should avoid other starches at that meal.

  • Bread, white, 1 slice. 80 calories, 15gm net carb

  • Dave’s Killer Bread, 21 whole grains and seeds, 1 slice. 120 calories, 20gm net carb

  • Dinner roll, 2 inch square. 80 calories, 13gm net carb

  • Pita, large. 165 calories, 32gm net net carb

  • Sub roll, 6 inches. 190 calories, 41gm net carb

  • Bagel, Panera, plain. 290 calories, 58gm net carb

  • Cornbread muffin, 1 muffin. 170 calories, 28gm net carb

  • French baguette, 6 inches (2 ounces, about 1/4 of a baguette). 150 calories, 32gm net carb

  • Corn tortilla, 6 inch. 70 calories, 12gm net carb

  • Flour tortilla, 6 inch. 90 calories, 13gm net carb

  • Flour tortilla, 8 inch. 140 calories, 26gm carb

  • Flour tortilla, 12 inch. 300 calories, 50gm net carb

  • English muffin. 130 calories, 25gm net carb

Dosa and Idli

Please note that available nutrition information for dosas is somewhat limited. I did my best to estimate, though the amount of oil/ghee used to cook the dosa as well as the size of the dosa will result in large variations in calorie/carb content. 

Adai dosa, 6 inch diameter. 200 calories, 23gm net carb.

  • A  pancake made with a batter of mixed lentils, rice, chilies, and numerous spices.

Cooked rice dosa, 5 inch. 140 calories, 20gm net carb.

  • A pancake made with a fermented batter of rice, black lentil (urad dal). This dosa is similar to Neer dosa and appam. 

Masala dosa, 7 inch, 500 calories, 50gm net carb.

  • A rice and black lentil dosa filled with a spiced potato mixture.  

Oats dosa, 6 inch, 90 calories, 9 gm net carb

  • A crisp and think pancake made from unfermented batter of rolled oats, rice flour, semolina flour (rava), onions, chilies, and yogurt

Wheat dosa (Godhuma dosa, Atta dosa), 7 inch. 315 calories, 60gm net carb

  • A pancake made from a an unfermented batter of whole wheat flour (atta), spices, and herbs.

Set dosa, 5 inch. 120 calories, 15gm net carb

  • A soft and spongy pancake made from a fermented batter of rice, flattened rice, black lentils, and fenugreek seeds. They are usually served in sets of 3, hence the name. 

Plain dosa (paper dosa), 9 inch. 280 calories, 54gm net carb

  • A crispy pancake made of a fermented batter of rice and black lentils. In restaurants, these are sometimes made into comically large sizes.

Ghee dosa, 9 inch. 280 calories, 54gm net carb

  • A plain dosa cooked with ghee rather than oil. 

Egg dosa, 7 inch. 145 calories, 3gm net carb

  • A dosa topped with a beaten egg (or with egg mixed into the batter)

Kari dosa, 7 inch. 220 calories, 9gm net carb

  • A pancake with fermented rice and black lentil batter, topped with cooked meat (usually chicken or mutton)

Paneer dosa, 7 inch. 275 calories, 23gm net carb

  • A pancake with fermented rice and black lentil batter, with a spiced paneer (cottage cheese) filling.

Palak dosa, 7 inch. 95 calories, 13gm net carb

  • A pancake with fermented rice and black lentil batter, which is layered with palak (spinach) paste inside the folds

Mini soya dosa, 4 inch. 35 calories, 5gm net carb

  • A little pancake made with an unfermented batter of soy milk, wheat flour onion, chillies, and coriander leaves

Moong dal dosa (Pesarattu), 7 inch. 140 calories, 17gm net carb

  • A pancake made of a batter of unfermented yellow lentils (moong dal), gingre, chillies, and cumin.

Mysore masala dosa. 540 calories, 40gm carb

  • A  fermented rice and black lentil pancake with chutney and potato masala rolled inside.

Onion rava dosa, 7 inch. 175 calories, 22gm net carb

  •  A pancake made of a batter of fermented rice and semolina flour (rava), mixed with onions, green chili, and spices

Ragi dosa, 7 inch. 135 calories, 15gm net carb

  • A pancake made of a batter of millet flour (ragi), black lentils (urad dal), and fenugreek seeds

Rava dosa, 7 inch. 120 calories, 19gm net carb

  • A pancake made from an unfermented flour batter and spices. Semolina flour (rava) is traditionally the primary flour used, but other flours may be mixed in to provide different nutrients.  

Benne dosa

  • A pancake with traditional dosa batter with the addition of butter (benne). Traditionally served with a potato filling and coconut chutney. 

Neer dosa, 7 inch. 225 calories, 45gm carb

  •  A pancake made of an unfermented rice and coconut batter. The name Neer (water) refers to the thin batter. 

Vodu dosa (kappa roti), 7 inch. 165 calories, 25gm net carb

  • A pancake made of fermented rice batter

Amboli, 1/8th recipe 125 calories, 16gm net carb

  • A thick and soft pancake made of fermented rice and black lentil batter

Buttermilk dosa, 7 inch. 150 calories, 29gm net carb

  • A thick and soft pancake made of fermented rice and buttermilk (majjige) batter. 

Jaggery dosa, 7 inch. 150 calories, 31gm net carb

  • A sweet pancake made from whole wheat flour, unrefined sugar (jaggery) and cardamom, which is cooked in ghee. 

Garlic cheese dosa, 7 inch. 270 calories, 45gm net carb

  • A pancake made of fermented rice and black lentil batter mixed with garlic and cheese

Idli, 2 each. 90 calories, 16gm net carb

  • A fluffy lentil and rice cake. 

Roti and other Flatbreads

The terms “Roti” and “Chapati” are often regularly used interchangeably when it comes to Indian cooking. In general terms, a roti is a type of Indian flatbread. There are many different types of rotis, one of which is the chapati, which is a type of roti that is made from whole wheat flour and cooked on the tava, a type of flat skillet. Roti that are cooked partially on the skillet and then over an open flame (which causes it to balloon up) is called a phulka.  

Chapati (roti), 6 inch. 120 calories, 17gm net carb. 

Bajra roti, 5 inch. 125 cal, 16gm net carb

  • A flatbread made with millet flour. This roti higher in fiber than most other similar flatbreads, making it an attractive choice for people with diabetes. It is also gluten free.

Aloo paratha, 6 inch. 350 calories, 42gm net carb.

  • A flaky flatbread stuffed with spiced mashed potatoes.

Rajgira roti,  6 inch. 300 calories, 35gm net carb

  • A flatbread made with sweet potato, carom seeds, and amaranth flour. 

Appam (pappadum), 6 inch diameter. 100 calories, 19gm net carb.

  • An pancake made from a flour or paste derived from lentils, chickpeas, black lentils, rice, or potatoes eaten at breakfast and dinner.

Chips

Chips A 1 ounce serving of chips typically has about 150 calories and 15gm carb

Lay’s Classic Potato, 1 ounce (15 chips). 160 calories, 15gm net carb

Baked Lay’s. 1 ounce (15 chips). 120 calories, 18 gm net carb

Pringles Original, 1 ounce (14 chips). 160 cal, 14gm net carb

Ruffles, 1 ounce (12 chips). 160 calories, 15gm net carb

Fritos, 1 counce (32 chips). 160 calories, 15gm net carb

Tostitos Restaurant Style, 1 ounce (7 chips) 115 calories, 17gm net carb

Doritos Nacho Cheese, 1 ounce (12 chips). 150 calories, 17gm net carb

Doritos Cool Ranch, 1 ounce (12 chips). 150 calories, 17gm net carb

Other starchy vegetable sides

Kalan, 1 cup. 350 calories, 15gm net carb

(more coming soon)

Madison Whiteneck
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