Top 35 Foods Highest in Total Carbohydrates Per 100 Calories (Nutrient Density)

Maximize Total Carbohydrates (g) while staying in a calorie deficit: USDA foods ranked by Total Carbohydrates delivered per 100 kcal of energy. Primary cellular and glycogen fuel source for brain metabolism and high-intensity exercise.

USDA Leaderboard: Top 35 Foods Highest in Total Carbohydrates Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Lime, raw (10.5 g per 100g).

Rank	USDA Food Item	Total Carbohydrates / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Lime, raw	10.5 g	3.8%	35.1 g	30 kcal · 0.7g P
#2	Lemon peel, raw	16 g	5.8%	34 g	47 kcal · 1.5g P
#3	Lime juice, raw	8.42 g	3.1%	33.7 g	25 kcal · 0.42g P
#4	Lemon, raw	9.32 g	3.4%	32.1 g	29 kcal · 1.1g P
#5	Lemon juice, raw	6.9 g	2.5%	31.4 g	22 kcal · 0.35g P
#6	Oat bran, cooked	11.4 g	4.2%	28.6 g	40 kcal · 3.21g P
#7	Apple, dried	65.9 g	24%	27.1 g	243 kcal · 0.93g P
#8	Dates, medjool	75 g	27.3%	27.1 g	277 kcal · 1.81g P
#9	Jew's ear, (pepeao), raw	6.75 g	2.5%	27 g	25 kcal · 0.48g P
#10	Marmalade, orange	66.3 g	24.1%	27 g	246 kcal · 0.3g P
#11	Oat bran, raw	66.2 g	24.1%	26.9 g	246 kcal · 17.3g P
#12	Quinces, raw	15.3 g	5.6%	26.8 g	57 kcal · 0.4g P
#13	Oat bran cereal, cooked	12.3 g	4.5%	26.7 g	46 kcal · 3.21g P
#14	Plantains, yellow, baked	41.4 g	15%	26.7 g	155 kcal · 1.52g P
#15	Passion-fruit juice, purple, raw	13.6 g	4.9%	26.7 g	51 kcal · 0.39g P
#16	Dates, deglet noor	75 g	27.3%	26.6 g	282 kcal · 2.45g P
#17	Pear, dried	69.7 g	25.3%	26.6 g	262 kcal · 1.87g P
#18	Apples, raw, without skin	12.8 g	4.6%	26.6 g	48 kcal · 0.27g P
#19	Persimmons, japanese, raw	18.6 g	6.8%	26.6 g	70 kcal · 0.58g P
#20	Raisins	79.3 g	28.8%	26.5 g	299 kcal · 3.3g P
#21	Pineapple, raw, extra sweet variety	13.5 g	4.9%	26.5 g	51 kcal · 0.53g P
#22	Persimmons, native, raw	33.5 g	12.2%	26.4 g	127 kcal · 0.8g P
#23	Guava sauce, cooked	9.48 g	3.4%	26.3 g	36 kcal · 0.32g P
#24	Pear nectar	15.8 g	5.7%	26.3 g	60 kcal · 0.11g P
#25	Crabapples, raw	19.9 g	7.3%	26.2 g	76 kcal · 0.4g P
#26	Pear, canned, juice pack	11.8 g	4.3%	26.2 g	45 kcal · 0.23g P
#27	Plantain, raw	31.9 g	11.6%	26.1 g	122 kcal · 1.3g P
#28	Plantains, yellow, raw	31.9 g	11.6%	26.1 g	122 kcal · 1.3g P
#29	Apple pie filling	26.1 g	9.5%	26.1 g	100 kcal · 0.1g P
#30	Strawberries, frozen	9.13 g	3.3%	26.1 g	35 kcal · 0.43g P
#31	Plantain, cooked, no added fat	31.8 g	11.6%	26.1 g	122 kcal · 1.3g P
#32	Squash, winter, acorn, raw	10.4 g	3.8%	26.1 g	40 kcal · 0.8g P
#33	Cranberries, raw	12 g	4.4%	26 g	46 kcal · 0.46g P
#34	Seaweed, agar, raw	6.75 g	2.5%	26 g	26 kcal · 0.54g P
#35	Fig, raw	19.2 g	7%	25.9 g	74 kcal · 0.75g P

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