Carbohydrates
Primary energy source for the body and brain, providing 4 calories per gram. Includes sugars, starches, and fiber.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | 130 | — |
| Children 4-8 years | 130 | — |
| Males 9-13 years | 130 | — |
| Females 9-13 years | 130 | — |
| Males 14-18 years | 130 | — |
| Females 14-18 years | 130 | — |
| Males 19-30 years | 130 | — |
| Females 19-30 years | 130 | — |
| Males 31-50 years | 130 | — |
| Females 31-50 years | 130 | — |
| Males 51-70 years | 130 | — |
| Females 51-70 years | 130 | — |
| Males 70+ years | 130 | — |
| Females 70+ years | 130 | — |
| Pregnancy | 175 | — |
| Lactation | 210 | — |
Top Foods Highest in Carbohydrates
Amount per 100g serving. Values in g per 100g.
Foods Highest in Carbohydrates (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Sweeteners, tabletop, fructose, dry, powder | 100 g | Sweets |
| 2 | Sweetener, herbal extract powder from Stevia leaf | 100 g | Sweets |
| 3 | Sugar, turbinado | 99.8 g | Sweets |
| 4 | Sugars, powdered | 99.8 g | Sweets |
| 5 | Sugars, granulated | 99.6 g | Sweets |
| 6 | Sweeteners, for baking, contains sugar and sucralose | 99.5 g | Sweets |
| 7 | Strawberry-flavor beverage mix, powder | 99.1 g | Beverages |
| 8 | Desserts, rennin, vanilla, dry mix | 99.0 g | Sweets |
| 9 | Beverages, orange-flavor drink, breakfast type, powder | 98.9 g | Beverages |
| 10 | Candies, gumdrops, starch jelly pieces | 98.9 g | Sweets |
| 11 | Candies, hard, dietetic or low calorie (sorbitol) | 98.6 g | Sweets |
| 12 | Beverages, tea, instant, decaffeinated, lemon, sweetened | 98.5 g | Beverages |
| 13 | Beverages, tea, instant, lemon, sweetened, powder | 98.5 g | Beverages |
| 14 | Sugars, brown | 98.1 g | Sweets |
| 15 | Candies, hard | 98.0 g | Sweets |
| 16 | Beverages, lemonade-flavor drink, powder | 97.9 g | Beverages |
| 17 | Beverages, tea, instant, lemon, with added ascorbic acid | 97.6 g | Beverages |
| 18 | Beverages, Lemonade, powder | 97.6 g | Beverages |
| 19 | Beverages, Whiskey sour mix, powder | 97.3 g | Beverages |
| 20 | Sweeteners, for baking, brown, contains sugar and sucralose | 97.1 g | Sweets |
Health Effects of Carbohydrates
Carbohydrates are the body's preferred energy source. Glucose fuels the brain, red blood cells, and muscles during exercise. Complex carbohydrates provide sustained energy release.
Very low carbohydrate intake triggers ketosis as the body shifts to fat-based fuel. Can cause fatigue, difficulty concentrating, and constipation if fiber intake also drops.
Excessive refined carbohydrate intake is associated with insulin resistance, type 2 diabetes, dental caries, and weight gain. High glycemic load diets increase CVD risk.
Absorption & Interactions
Digestive enzymes (amylase, maltase, sucrase, lactase) break carbohydrates into monosaccharides, primarily absorbed in the small intestine via active transport and facilitated diffusion.
Other Macronutrients
Frequently Asked Questions
How much Carbohydrates do I need per day?
Adult males need 130 g/day and adult females need 130 g/day.
Which food has the most Carbohydrates?
The food highest in Carbohydrates is Sweeteners, tabletop, fructose, dry, powder with 100 g per 100g.
What does Carbohydrates do in the body?
Primary energy source for the body and brain, providing 4 calories per gram. Includes sugars, starches, and fiber.