Carbohydrates
Your body's main and most efficient energy source.
What is Carbohydrates?
Carbohydrates are the body's preferred fuel, providing 4 calories per gram. They include sugars, starches and fiber. Once digested, most carbohydrates are broken down into glucose, which powers the brain, muscles and other tissues.
Health benefits of Carbohydrates
- Provide fast, efficient energy for the brain and muscles
- Fiber-rich carbohydrates support digestion and gut health
- Spare protein so it can be used for building rather than fuel
- Whole-grain and fruit carbohydrates deliver vitamins, minerals and antioxidants
Top food sources of Carbohydrates
See full rankingGrains, bread, pasta, rice, potatoes, fruit, legumes and dairy are the main dietary sources. Values shown per 100 g.
Sweeteners, tabletop, fructose, dry, powder
100.0 g 36% DV
Sugar, turbinado
99.8 g 36% DV
Sugars, powdered
99.8 g 36% DV
Sugars, granulated
99.6 g 36% DV
Sweeteners, for baking, contains sugar and sucralose
99.5 g 36% DV
Strawberry-flavor beverage mix, powder
99.1 g 36% DV
Desserts, rennin, vanilla, dry mix
99.0 g 36% DV
Orange-flavor drink, breakfast type, powder
98.9 g 36% DV
Candies, gumdrops, starch jelly pieces
98.9 g 36% DV
Candies, hard, dietetic or low calorie (sorbitol)
98.6 g 36% DV
Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, decaffeinated
98.6 g 36% DV
Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder
98.6 g 36% DV
How much Carbohydrates do you need?
The FDA Daily Value is 275 g. Dietary guidelines suggest carbohydrates make up roughly 45–65% of total calories, favoring whole grains, fruit, vegetables and legumes.
Carbohydrates deficiency
Very low intakes can cause fatigue, difficulty concentrating, headaches and constipation (from low fiber). Carbohydrate is not strictly essential, but quality sources are valuable.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Carbohydrates do?
Carbohydrates are the body's preferred fuel, providing 4 calories per gram. They include sugars, starches and fiber. Once digested, most carbohydrates are broken down into glucose, which powers the brain, muscles and other tissues.
How much Carbohydrates do I need per day?
The FDA Daily Value is 275 g. Dietary guidelines suggest carbohydrates make up roughly 45–65% of total calories, favoring whole grains, fruit, vegetables and legumes.
Which foods are highest in Carbohydrates?
Per 100 g, some of the richest sources are Sweeteners, tabletop, fructose, dry, powder, Sugar, turbinado, Sugars, powdered, Sugars, granulated, Sweeteners, for baking, contains sugar and sucralose.
What happens if I don't get enough Carbohydrates?
Very low intakes can cause fatigue, difficulty concentrating, headaches and constipation (from low fiber). Carbohydrate is not strictly essential, but quality sources are valuable.