Carbohydrate
Carbohydrates are the body’s main fuel, broken down into glucose to power cells, especially the brain and red blood cells. The RDA of 130 g/day reflects the minimum needed to supply the brain with glucose. Each gram provides about 4 kcal.
- Unit
- g
- RDA (adult)
- 130 g
- Energy
- 4 kcal/g
- Functions
- Primary energy source for the body and brain, Sparing protein from being used for energy, Providing fiber for digestive health (complex carbs)
- Food sources
- Grains, Bread, Pasta, Rice, Fruit, Potatoes, Legumes, Sugar
- Deficiency
- Low intake can cause ketosis, fatigue, and difficulty concentrating; dietary carbohydrate is not strictly essential because the body can make glucose.
Richest foods
| White Bread | Grain | 49 g |
| Whole Wheat Bread | Grain | 43.1 g |
| Chia Seeds | Nuts & seeds | 42.1 g |
| Pasta, Cooked | Grain | 30.9 g |
| Cashews, Raw | Nuts & seeds | 30.2 g |
| Flaxseed | Nuts & seeds | 28.9 g |
| Pearled Barley, Cooked | Grain | 28.2 g |
| White Rice, Cooked | Grain | 28.2 g |
| Apple Juice, Unsweetened | Beverage | 28 g |
| Chickpeas, Cooked | Legume | 27.4 g |
| Pistachios, Raw | Nuts & seeds | 27.2 g |
| Whole Wheat Pasta, Cooked | Grain | 26.5 g |
Amount per food's listed serving.