Search entire U.S. food database:
Enter any parts of food
name then hit Return to search.
DietGrail
GI-Carb Publications
and Nutrition Software
Food Name | Protein | Carb | Fat | Calories | Glycemic Index | |
Milk, human | 1.0 | 6.9 | 4.4 | 70 | | |
Milk | 3.3 | 4.7 | 2.0 | 50 | 30 | |
Milk, cow's, fluid, whole | 3.2 | 4.5 | 3.3 | 60 | 27 | |
Milk, cow's, fluid, whole, low-sodium | 3.1 | 4.5 | 3.5 | 61 | 31 | |
Milk, calcium fortified, cow's, fluid, whole | 3.2 | 4.5 | 3.2 | 60 | 31 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 3.4 | 5.0 | 1.0 | 42 | 32 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 3.4 | 4.9 | 0.2 | 35 | 32 | |
Milk, cow's, fluid, other than whole ("lowfat") | 3.3 | 4.8 | 1.3 | 44 | 32 | |
Milk, cow's, fluid, 2% fat | 3.3 | 4.7 | 2.0 | 50 | 30 | |
Milk, cow's, fluid, acidophilus, 1% fat | 3.4 | 5.0 | 1.0 | 42 | 32 | |
Milk, cow's, fluid, acidophilus, 2% fat | 3.3 | 4.7 | 2.0 | 50 | 30 | |
Milk, cow's, fluid, 1% fat | 3.4 | 5.0 | 1.0 | 42 | 32 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 3.4 | 5.0 | 0.1 | 34 | 32 | |
Milk, cow's, fluid, filled with vegetable oil | 3.3 | 4.7 | 3.4 | 63 | | |
|
SPORTS NUTRITION Guidelines
from the International Society of Sports Nutrition
The position of the Society regarding nutrient timing and the intake of carbohydrates,
proteins, and fats in reference to healthy, exercising individuals is summarized
by the following eight points.
The recommendations are suitable for researchers, practitioners, coaches and athletes
who may use nutrient timing as a means to achieve optimum health and performance
goals.
1) Maximal endogenous glycogen stores are best promoted by following a high-glycemic,
high-carbohydrate (CHO) diet (600 – 1000 grams CHO or ~8 – 10 g CHO/kg/d),
and ingestion of free amino acids and protein (PRO) alone or in combination with
CHO before resistance exercise can maximally stimulate protein synthesis.
2) During exercise, CHO should be consumed at a rate of 30 – 60 grams of CHO/hour
in a 6 – 8% CHO solution (8 – 16 fluid ounces) every 10 – 15 minutes. Adding PRO
to create a CHO:PRO ratio of 3 – 4:1 may increase endurance performance and maximally
promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise.
3) Ingesting CHO alone or in combination with PRO during resistance exercise increases
muscle glycogen, offsets muscle damage, and facilitates greater training adaptations
after either acute or prolonged periods of supplementation with resistance training.
4) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 – 10
g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding
PRO (0.2 g – 0.5 g PRO/kg/day) to CHO at a ratio of 3 – 4:1 (CHO: PRO) may further
enhance glycogen re-synthesis.
5) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential
amino acids, has been shown to stimulate robust increases in muscle protein synthesis,
while the addition of CHO may stimulate even greater levels of protein synthesis.
Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak
levels of protein synthesis.
6) During consistent, prolonged resistance training, post-exercise consumption of
varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate
improvements in strength and body composition when compared to control or placebo
conditions.
7) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may
facilitate even greater adaptations to resistance training.
8) Nutrient timing incorporates the use of methodical planning and eating of whole
foods, nutrients extracted from food, and other sources. The timing of the energy
intake and the ratio of certain ingested macronutrients are likely the attributes
which allow for enhanced recovery and tissue repair following high-volume exercise,
augmented muscle protein synthesis, and improved mood states when compared with
unplanned or traditional strategies of nutrient intake.
How to use the DietGrail food database to select foods for peak performance
This unique sports nutrition food database provides the fat, carbohydrate and protein
contents of approximately 7,000 food items and the glycemic index ratings for nearly
4,000 foods.
In addition, a food's mineral and vitamin contents are displayed in charts to allow
easy evaluation of its nutrition. You can use these vitamin and mineral charts to
choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein
to the food's total calorie. If you wish to choose high-carb foods, you can sort
foods by their carb contents, or review the calorie chart and choose those where
carb's contribution to total calorie value is highest.
Foods can be searched by name and sorted by macronutrient contents to help you find
the most appropriate foods for peak sports performance.
Usage Note
- Fat, carbohydrate and protein values in table are in grams and calculated per 100g
of food.
- Click on column header to sort foods by name or by fat, carbohydrate or protein
content.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
- The mineral and vitamin charts show the relative contents of minerals and vitamins
of each food. The higher the bubble, the higher mineral or vitamin content a food
has relative to other foods. The larger the bubble, the greater the mineral or vitamin
content relative to the Recommended Daily Allowances.
Partner Websites
Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.
High-Glycemic High-Carb Food List
Carb values are in grams per 100 grams of food weight. These foods promote maximal endogenous glycogen stores.
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Puffed wheat cereal, presweetened (Includes: Golden Crisp, formerly called Super Golden |
71 |
90.9 |
| Wheat, puffed, presweetened with sugar |
71 |
90.0 |
| Malt-O-Meal Coco-Roos |
77 |
89.5 |
| Smacks, Kellogg's (formerly Honey Smacks) |
71 |
89.0 |
| Malt-O-Meal Golden Puffs (formerly Sugar Puffs) |
71 |
89.0 |
| Puffed rice cereal with cocoa (Includes: Cocoa Pebbles) |
77 |
87.9 |
| Malt-O-Meal Puffed Rice |
87 |
87.8 |
| Chocolate flavored frosted puffed corn cereal |
80 |
87.2 |
| Corn flakes, Kellogg |
81 |
87.1 |
| Rice Krispies Treats Cereal (Kellogg's) |
82 |
87.0 |
| Honey Crunch Corn Flakes, Kellogg's |
72 |
87.0 |
| Crunchy Corn Bran, Quaker |
75 |
86.3 |
| Crispy Brown Rice Cereal |
82 |
86.0 |
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Total Corn Flakes |
81 |
85.6 |
| Malt-O-Meal Crispy Rice |
82 |
85.5 |
| Crackers, graham, fat free |
74 |
84.1 |
| Apple Cinnamon Cheerios |
74 |
84.0 |
| Shredded wheat cereal, presweetened (Includes: Frosted Wheat Bites) |
72 |
83.8 |
| Oh's, Honey Graham |
71 |
83.8 |
| Cereal, ready-to-eat |
75 |
83.0 |
| Cookie, vanilla sandwich, reduced fat |
77 |
82.5 |
| Crackers, saltine, fat free, low sodium |
74 |
82.3 |
| Pretzel, baby food |
83 |
82.2 |
| Corn, whole wheat and rolled oats cereal |
77 |
81.9 |
| Wheat and malt barley cereal, flakes (Includes: Grape-Nuts Flakes) |
80 |
81.5 |
| Puffed rice cake without salt |
78 |
81.5 |
| Wheat and malt barley cereal, granules (Includes: Grape-Nuts) |
71 |
81.3 |
| Nutty Nuggets, Ralston Purina |
71 |
81.3 |
| Crackers, matzo, low sodium |
71 |
81.1 |
| Rice cake, cracker-type |
78 |
81.1 |
| Multi Grain Cheerios |
74 |
81.0 |
| Shredded wheat, plain (Includes: Shredded Wheat, 100%) |
75 |
80.9 |
| Bran flakes cereal (Includes: Post Natural Bran Flakes, formerly called 40% Bran Flakes) |
74 |
80.4 |
| Crackers, graham, lowfat |
74 |
80.4 |
| Bran Flakes (formerly 40% Bran Flakes) |
74 |
80.1 |
| Kashi cereal, NS as to ready to eat or cooked |
74 |
80.0 |
| Strawberry Squares Mini-Wheats, Kellogg's (formerly Strawberry Squares) |
72 |
80.0 |
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Malt-O-Meal Honey and Nut Toasty O's |
74 |
80.0 |
| Honey Nut Cheerios |
74 |
80.0 |
| Pretzel, hard, unsalted |
83 |
79.2 |
| Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes) |
74 |
79.0 |
| Crackers, graham, with raisins |
74 |
78.9 |
| Cookie, vanilla wafer, reduced fat |
77 |
78.8 |
| Pretzel, hard, multigrain |
83 |
78.5 |
| Quaker Oatmeal Squares (formerly Quaker Oat Squares) |
77 |
78.3 |
| Fiber 7 Flakes, Health Valley |
74 |
78.2 |
| Corn, whole wheat and rolled oats cereal with almonds |
77 |
78.0 |
| Popcorn, air-popped (no butter or no oil added) |
72 |
77.8 |
| Oatmeal Honey Nut Heaven, Quaker (formerly Toasted Oatmeal, Honey Nut) |
77 |
77.4 |
| Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain) |
77 |
77.0 |
| Cookie, gingersnaps |
77 |
76.9 |
| Breakfast bar, cereal crust with fruit filling, fat free |
72 |
76.7 |
| Malt-O-Meal Puffed Wheat |
74 |
76.4 |
| Wheat, puffed, plain |
74 |
76.4 |
| Oatmeal Crisp with Almonds |
77 |
76.0 |
| Malt-O-Meal Toasty O's |
74 |
74.6 |
| Toasted oat cereal |
74 |
74.2 |
| Malt-O-Meal Toasted Oat Cereal |
74 |
74.0 |
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Cookie, vanilla wafer |
77 |
73.6 |
| Popcorn, popped in oil, lowfat, low sodium |
72 |
73.4 |
| Pretzel, oatbran, hard |
83 |
73.0 |
| Breakfast bar, cereal crust with fruit filling, lowfat |
72 |
72.9 |
| Popcorn, popped in oil, lowfat |
72 |
72.2 |
| Cookie, vanilla sandwich |
77 |
72.1 |
| Crackers, water biscuits |
71 |
71.7 |
| Crackers, saltine, low sodium |
74 |
71.5 |
| Cracklin' Oat Bran |
77 |
71.4 |
| Crackers, saltine |
74 |
70.9 |
| Cookie, graham cracker sandwich with chocolate and marshmallow filling |
74 |
70.7 |
| Cookie, vanilla waffle creme |
77 |
70.1 |
| Bread stick, hard, whole wheat |
83 |
68.4 |
| Crackers, graham, chocolate covered |
74 |
66.5 |
| Cake, cupcake, not chocolate, with icing or filling, lowfat, cholesterol free |
73 |
65.7 |
| Bagel, whole wheat, toasted |
71 |
62.6 |
| Bagel, wheat, toasted |
71 |
62.6 |
| Bagel, wheat, with fruit and nuts, toasted |
71 |
62.3 |
| Bread, pita, whole wheat, toasted |
71 |
62.0 |
| Bagel, wheat, with raisins, toasted |
71 |
61.8 |
| Bagel, wheat bran, toasted |
71 |
61.1 |
| Crackers, NS as to sweet or nonsweet |
74 |
61.0 |
| Bread, pita, whole wheat, 100%, toasted |
71 |
60.4 |
| Bagel, whole wheat, 100%, toasted |
71 |
60.4 |
| Multigrain mixture, bread sticks, sesame nuggets, pretzels, rye chips |
83 |
59.5 |
| Bagel, with raisins, toasted |
72 |
59.3 |
| Bagel, wheat, with fruit and nuts |
71 |
59.2 |
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Bagel, whole wheat |
71 |
58.4 |
| Popcorn, popped in oil, unsalted |
72 |
58.1 |
| Bread, French or Vienna, whole wheat, toasted |
71 |
58.1 |
| Muffin, English, whole wheat, 100%, with raisins, toasted |
71 |
58.0 |
| Bagel, wheat, with raisins |
71 |
58.0 |
| Cake, sponge, chocolate, with icing |
87 |
57.9 |
| Roll, white, hard, toasted |
73 |
57.9 |
| Bagel, whole wheat, 100%, with raisins, toasted |
71 |
57.7 |
| Popcorn, popped in oil, unbuttered |
72 |
57.5 |
| Bagel, with fruit other than raisins, toasted |
72 |
57.5 |
| Doughnut, chocolate, cake type |
76 |
57.4 |
| Bread, Cuban, toasted |
95 |
57.1 |
| Bread, Native, Puerto Rican style, toasted (Pan Criollo) |
73 |
57.1 |
| Roll, French or Vienna, toasted |
95 |
57.0 |
| Bagel, wheat bran |
71 |
57.0 |
| Muffin, English, whole wheat, with raisins, toasted |
71 |
56.6 |
| Muffin, English, wheat or cracked wheat, with raisins, toasted |
71 |
56.6 |
| Bread, whole wheat, toasted |
71 |
56.4 |
| Bread, French or Vienna, toasted |
95 |
56.4 |
| Bagel, whole wheat, 100% |
71 |
56.4 |
| Roll, whole wheat, 100%, toasted |
71 |
56.2 |
| Bread, pita, whole wheat |
71 |
55.8 |
| Biscuit, baking powder or buttermilk type, made from refrigerated dough, lowfat |
92 |
55.4 |
| Doughnut, wheat, chocolate covered |
76 |
55.3 |
| Bagel, with raisins |
72 |
55.2 |
| Muffin, English, with raisins, toasted |
77 |
55.0 |
| Bread, pita, whole wheat, 100% |
71 |
55.0 |
| Bread, Italian, Grecian, Armenian, toasted |
73 |
54.9 |
| Bread, lowfat, 98% fat free, toasted |
95 |
54.9 |
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Bread, whole wheat, 100%, with raisins, toasted |
71 |
54.9 |
| Bread, white, toasted |
73 |
54.8 |
| Muffin, English, with fruit other than raisins, toasted |
77 |
54.8 |
| Bagel, with fruit other than raisins |
72 |
54.6 |
| Bread, whole wheat, with raisins, toasted |
71 |
54.5 |
| Bread, white, low sodium or no salt, toasted |
73 |
54.4 |
| Bread, white, toasted |
73 |
54.4 |
| Bread, cinnamon, toasted |
73 |
54.4 |
| Roll, hoagie, submarine, toasted |
73 |
54.3 |
| Bread, whole wheat, 100%, toasted |
71 |
54.3 |
| Doughnut, oriental |
76 |
53.9 |
| Bagel, whole wheat, 100%, with raisins |
71 |
53.7 |
| Popcorn, air-popped, buttered |
72 |
53.7 |
| Cornbread muffin, stick, round, toasted |
76 |
53.6 |
| Doughnut, custard-filled, with icing |
76 |
53.3 |
| Doughnut, chocolate, cake type, with chocolate icing |
76 |
52.8 |
| Roll, white, hard |
73 |
52.7 |
| Roll, whole wheat, toasted |
71 |
52.7 |
| Roll, wheat or cracked wheat, toasted |
71 |
52.7 |
| Muffin, English, toasted |
77 |
52.7 |
| Bread, wheat bran, toasted |
71 |
52.5 |
| Bread, French or Vienna, whole wheat |
71 |
52.3 |
| Bread, black, toasted |
76 |
52.2 |
| Popcorn, flavored |
72 |
52.0 |
| Popcorn, popped in oil, buttered |
72 |
52.0 |
| Bread, French or Vienna |
95 |
51.9 |
| High-Glycemic High-Carb Foods |
Glycemic Index |
Carb |
| Muffin, English, whole wheat, 100%, with raisins |
71 |
51.8 |
| Bread, whole wheat, 100%, toasted |
71 |
51.7 |
| Roll, Mexican, bolillo |
73 |
51.7 |
| Bread, whole wheat |
71 |
51.4 |
| Doughnut, chocolate, raised or yeast, with chocolate icing |
76 |
51.4 |
| Bread, whole wheat, toasted |
71 |
51.3 |
| Bread, wheat or cracked wheat, toasted |
71 |
51.3 |
| Roll, whole wheat, 100% |
71 |
51.1 |
| Cornbread muffin, stick, round |
76 |
50.9 |
| Bread, whole wheat, with raisins |
71 |
50.9 |
| Roll, whole wheat, 100%, toasted |
71 |
50.8 |
| Roll, whole wheat, toasted |
71 |
50.6 |
| Roll, wheat or cracked wheat, toasted |
71 |
50.6 |
| Roll, French or Vienna |
95 |
50.2 |
Go to DietGrail.com Main Page