Your guide to carbohydrate portions

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Food

 Average Portion

Household measure

 Grammes of CHO to nearest 5g

 KCals
Bread

60-70g

 2 med slice

 30

 150
French Bread

120g

6" piece 

 65

 325
Ciabatta Bread

90g

 1/3rd loaf

 45

 230
Bread rolls

50g

 1 medium

 30

 150
Pitta bread

95g

 1 large

 50

 250
Bagel

70g

 1 average

 50

 225
Jacket potato

200g

 1 large

 30

 135
Boiled Potato

120g

 3 egg sized

 20

 70
Potatoes roasted

200g

 4 small

 50

 300
Microwave chips (5% fat)

100g

 10 chips

 30

 160
Rice - boiled

80g cooked

 2 heaped tablespoons

 20

 110
Pasta - dried

75g uncooked

 3 handfuls

 55

 65
Pasta fresh uncooked

100g uncooked

 when cooked approx 230g

 70

 370
Noodles - Super

100g packet

 packet

 55

 480
Cous cous

66g cooked

 1 tablespoon

 40

 150