A list of complex carbs

BEANS & PEAS	AMOUNT	CARBS (grams)
Black beans	1/4 cup dry	23
Black beans	1/2 cup cooked	18
Garbanzo beans	1/4 cup dry	28
Garbanzo (Chickpeas)	1/2 cup cooked	18
Kidney beans	1/4 cup dry	29
Kidney beans	1/2 cup cooked	20
Lentils	1/4 cup dry	28
Lentils	1/2 cup cooked	20
Lima Beans	1/4 cup dry	22
Lima Beans	1/2 cup cooked	20
Navy Beans	1/4 cup dry	32
Navy Beans	1/2 cup cooked	29
Pinto Beans	1/4 cup dry	29
Pinto Beans	1/2 cup cooked	22
Soybeans	1/4 cup dry	13
Soybeans	1/2 cup cooked	9
Split Peas	1/4 cup dry	26
Split Peas	1/2 cup cooked	21

DAIRY	AMOUNT	CARBS (grams)
Blue cheese	1 oz	0.7
Cheddar cheese	1 oz	0.4
Cottage cheese, 2% fat	1/2 cup	4
Egg	1 extra large	1
Feta cheese	1 oz	1
Milk, 1% fat	1 cup	8
Milk, fat-free	1 cup	13
Mozzarella cheese	1 oz	0.8
Parmesan cheese	1 Tbsp.	0.2
Provolone cheese	1 oz	0.6
Ricotta cheese	1/2 cup	6
Swiss cheese	1 oz	1
Yogurt, low-fat	1 cup	17
Yogurt, fat-free	1 cup	18

FRUITS (raw)	AMOUNT	CARBS (grams)
Apple	5 oz	21
Apricot	3 (4 oz ea.)	12
Avocado	1/2 (3 oz)	7
Blackberries	1 cup	18
Blueberries	1 cup	21
Cantaloupe	1 cup	13
Cranberries	1/2 cup	6
Grapefruit	1/2 (4 oz)	10
Grapes	1 cup	16
Guava	1 (3 oz)	11
Kiwi	1 (2-1/2 oz)	11
Mango	1/2 (3-1/2 oz)	18
Nectarine	1 (5 oz)	16
Orange	1 (4-1/2 oz)	15
Papaya	1/2 (5-1/2 oz)	15
Peach	1 (3-1/2 oz)	10
Pear	1 (6 oz)	25
Pineapple	1 cup	19
Raspberries	1 cup	14
Strawberries	1 cup	11
Tangerine	1 (3 oz)	9
Watermelon	1 cup	12

NUTS & SEEDS	AMOUNT	CARBS (grams)
Almonds	1 oz	6
Brazil nuts	1 oz	4
Cashews	1 oz	9
Coconut, raw	1 oz	4
Macadamia nuts	1 oz	4
Peanuts	1 oz	6
Pecans	1 oz	5
Pistachios	1 oz	7
Pumpkin seeds	1 oz	5
Sesame seeds	1 Tbsp.	1
Sunflower	1 oz	5
Walnuts	1 oz	3

VEGETABLES	AMOUNT	CARBS (grams)
Alfalfa sprouts, raw	1/2 cup	1
Asparagus	1/2 cup cooked	4
Butterhead lettuce	1 cup raw	2
Broccoli	1/2 cup cooked	4
Brussels Sprouts	1/2 cup cooked	7
Cabbage	1/2 cup cooked	4
Carrot	1 (2-1/2 oz)	7
Cauliflower	3 florets	3
Celery	1/2 cup diced	2
Chinese Cabbage	1/2 cup cooked	2
Chili Peppers	1 Tbsp.	1
Corn (sweet)	1 ear	19
Cucumber	5 oz raw	4
Edamame, fresh soybeans	1/2 cup raw	14
Edamame	1/4 cup cooked	10
Eggplant	1/2 cup cooked	3
Garlic	1 clove	1
Ginger Root	1 Tbsp. raw	1
Green Bell Peppers	1/2 cup raw	3
Iceberg Lettuce	1-1/2 cups raw	3
Mushrooms	1/2 cup cooked	4
Okra	1/2 cup cooked	6
Onions	1/2 cup cooked	7
Radishes	1/2 cup raw	2
Red Bell Peppers	1/2 cup raw	3
Red Cabbage	1/2 cup cooked	4
Romaine lettuce	1-1/2 cups raw	2
Scallions	1/2 cup raw	4
Spinach	1/2 cup cooked	3
Swiss Chard	1/2 cup cooked	4
Zucchini	1/2 cup cooked	4

WHOLE GRAINS	AMOUNT	CARBS (grams)
Bread, whole wheat	1 slice	14
Bread, multi grain	1 slice	17
Oatmeal, cooked	1 cup	25
Pancake, buckwheat mix	1/3 cup (3 cakes)	33
Pancake, whole grain mix	1/3 cup (3 cakes)	28
Pasta, whole wheat	1 cup cooked	37
Popcorn, popped	3-1/2 cups	19
Rice, basmati brown	1/4 cup dry	31
Rice, brown	1/4 cup dry	33
Rice, brown	1/2 cup cooked	22
Rice, wild	1/2 cup cooked	18
Rye bread	1 slice	15