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Introduction
This is not a diet sheet. The carbohydrate content tables of everyday foods are provided in grams and carbohydrate portions (CPs). This can be used to calculate the carbohydrate content of the meals, drinks and snacks you consume prior to working out your dose of quick acting insulin (refer to separate leaflet on ‘Carbohydrate Counting and Insulin Dose Adjustment’ for more information).
Much of the information in this book is based on average servings, so sometimes you may need to check if your servings are similar. For foods where the portion sizes are more variable e.g. pasta, rice and potato, it will be necessary to weigh the food and use the formula in the leaflet mentioned above to carry out the calculation.
The carbohydrate values given in this leaflet are based on average carbohydrate contents from a number of different brands. Your carbohydrate counting is likely to be more accurate by referring to the nutritional labels on your food packaging, where possible.
| Weight Conversions | Liquid Measure (1ml = 1g) | ||
| 1/2 oz | 15g | 5 fl oz (1/4 pint) |
150 mls |
| 1 oz | 25g | 10 fl oz (1/2 pint) | 275 mls |
| 2 oz | 50g | 15 fl oz (3/4 pint) | 425 mls |
| 3 oz | 75g | 20 fl oz (1 pint) | 550 mls |
| 4 oz | 100g | ||
| 5 oz | 150g | ||
| 8 oz (1/2 lb) | 225g | ||
| 16 oz | 450 g | ||
| 1 teaspoon | 5ml | ||
| 1 tablespoon | 15ml | ||
Breads
| Food Item | Weight/Portion | Grams of Carb (g) | CP |
| White/Granary/White Wholemeal Bread |
thick slice (44g) | 20 | 2 |
| medium slice (33g) | 15 | 1 1/2 | |
| thin slice (22g) | 10 | 1 | |
| per 100g | 46 | 4 1/2 | |
| Wholemeal Bread | thin slice (22g) | 9 | 1 |
| medium slice (33g) | 14 | 1 1/2 | |
| thick slice (44g) | 18 | 2 | |
| Bap (white) | medium (48g) | 25 | 2 1/2 |
| large (116g) | 60 | 6 | |
| Bap (wholemeal) | medium (51g) | 24 | 2 1/2 |
| large (114g) | 53 | 5 1/2 | |
| Burger bun | 1 bun (82g) | 40 | 4 |
| White finger roll | 1 roll (41g) | 21 | 2 |
| French stick | 2.5cm slice (30g) | 17 | 1 1/2 |
| Crusty white roll | medium (43g) | 24 | 2 1/2 |
| large (86g) | 47 | 4 1/2 | |
| English muffin | 1 muffin (68g) | 30 | 3 |
| Crumpet | 1 crumpet (45g) | 17 | 1 1/2 |
| Rye bread | 1 average slice (30g) | 14 | 1 1/2 |
| Bagel | 1 bagel (86g) | 50 | 5 |
| Naan bread | mini (60g) | 30 | 3 |
| medium (140g) | 70 | 7 | |
| Tortillas (four) | tortilla (65g) | 35 | 3 1/2 |
| Croissant | mini (26g) | 11 | 1 |
| medium (51g) | 22 | 2 | |
| Pitta bread | 1 standard (70g) | 39 | 4 |
| 1 mini (35g) | 19 | 2 |
Breakfast Cereals
| Food Item | Weight | Grams of carbs (g) | CP |
| All bran | 40g | 19 | 2 |
| 100g | 48 | 5 | |
| Bran flakes | 30g | 22 | 2 |
| 100g | 73 | 7 1/2 | |
| Chocolate snaps | 30g | 27 | 2 1/2 |
| 100g | 90 | 9 | |
| Cornflakes | 30g | 27 | 2 1/2 |
| 100g | 91 | 9 | |
| Fruit and fibre | 40g | 28 | 3 |
| 100g | 70 | 7 | |
| Frosted flakes | 30g | 26 |
2 1/2 |
| 100g | 87 | 8 1/2 | |
| Sugar-free museli | 60g | 42 | 4 |
| 100g | 71 | 7 | |
| Honey puffed wheat | 35g | 30 | 3 |
| 100g | 87 | 8 1/2 | |
| Rice snaps | 20g | 18 | 2 |
| 100g | 91 | 9 | |
| Rolled oats | 100g | 71 | 7 |
| 50g | 35 | 3 1/2 | |
| Porridge with milk | 220g | 27 | 2 1/2 |
| 100g | 12 | 1 | |
| Wheat biscuit | 1 biscuit (19g) | 14 | 1 1/2 |
| Wheat pillow | 1 biscuit (22g) | 16 | 1 1/2 |
| Malted wheats | 42g | 32 | 3 |
| 100g | 76 | 7 1/2 | |
| Special flakes with berries | 30g | 23 | 2 1/2 |
| 100g | 77 | 7 1/2 |
If you serve milk with your breakfast cereal, do not forget to include it in your carbohydrate count. Typical portions in bold type.
Rice, Pasta etc.
| Food Item | Weight | Grams of carbs (g) | CP |
| White rice (cooked) | 1 tablespoon (35g) | 10 | 1 |
| 100g | 31 | 3 | |
| White rice (uncooked) | 100g | 85 | 8 1/2 |
| Brown rice (cooked) | 1 tablespoon (32g) | 10 | 1 |
| Basmati rice | 1 tablespoon (32g) | 10 | 1 |
| White pasta (cooked) | 30g | 10 | 1 |
| 100g | 34 | 3 1/2 | |
| White pasta (uncooked) | 100g | 76 | 7 1/2 |
| Lasanga sheet (dried) | 1 sheet | 10 | 1 |
| Wholewheat spaghetti (cooked) | 33g | 10 | 1 |
| Tortellini (cooked/filled) | 100g | 29 | 3 |
| Egg noodles (cooked) | 100g | 31 | 3 |
| Bulgar wheat (cooked) | 100g | 36 | 3 1/2 |
| Couscous (cooked) | 100g | 16 | 1 1/2 |
| Quinoa (cooked) | 100g | 28 | 3 |
| 100g | 19 | 2 |
Vegetables and Potatoes
| Food Items | Weight | Grams of carbs (g) | CP |
| Potatoes - old, raw | 100g | 20 | 2 |
| Potatoes - new with skin, boiled | 100g | 15 | 1 1/2 |
| 6 egg size potatoes (195g) | 29 | 3 | |
| Potatoes - baked with skin | 100g | 22 | 2 |
| medium (220g) | 47 | 4 1/2 | |
| large (348g) | 75 | 7 1/2 | |
| Oven chips | 5 medium cut (30g) | 10 | 1 |
| 100g | 30 | 3 | |
| Potatoes - roast | 2 small pieces (38g) | 10 | 1 |
| 100g | 26 | 2 1/2 | |
| Potatoes - mashed | 100g | 16 | 1 1/2 |
| Sweet potato - raw/mashed | 100g | 21 | 2 |
| Croquette | 1 ready prepared (22g) | 5 | 1/2 |
| Potato waffle | 1 waffle (frozen) | 12 | 1 |
| Potato, Smiles frozen | 2 potato smiles | 10 | 1 |
| Plantain, boiled | 80g | 23g | 2 1/2 |
| Yam, boiled | 180g | 59g | 6 |
Fruit
| Food Item | Weight | Grams of carbs (g) | CP |
| Apple Juice | small glass (150mls) | 16 | 1 1/2 |
| Eating apple | medium (130g) | 13 | 1 1/2 |
| Apricots - fresh/dried | 1 whole | 4 | 1/2 |
| Banana (no skin) | 1 medium (85g) | 17 | 1 1/2 |
| Grapes | 80g (10-12 grapes) | 12 | 1 |
| Kiwi | 1 fruit (70g) | 5 | 1/2 |
| Mango | 1/2 (80g) | 7 | 1/2 |
| Melon | 100g | 7 | 1/2 |
| Nectarine | 1 medium fresh (165g) | 15 | 1 1/2 |
| Orange | 1 medium (230g) | 13 | 1 1/2 |
| Orange juice | small glass 150mls | 12 | 1 |
| Peach | 1 medium (138g) | 10 | 1 |
| Peaches - tinned in juice | 160g | 16 | 1 1/2 |
| Pear | 1 medium (100g) | 11 | 1 |
| Pineapple | 1 ring (40g) | 4 | 1/2 |
| Plum | 1 (55g) | 5 | 1/2 |
| Pomegranate (seeds only) | 100g | 16 | 1 1/2 |
| Prunes | 1 prune (15g) | 6 | 1/2 |
| Raspberries | 100g | 5 | 1/2 |
| Raisins | 1 tablespoon (11g) | 8 | 1 |
| Satsumas | 1 | 5 | 1/2 |
| Strawberries | 5 | 5 | 1/2` |
Meat products
| Food Item | Weight | Grams of carbs (g) | CP |
| Steak and kidney pudding | 1 individual (182g) | 34 | 3 1/2 |
| Yorkshire pudding | 1 small (20g) | 5 | 1/2 |
| Sausage roll | regular (63g) | 17 | 1 1/2 |
| large (124g) | 33 | 3 1/2 | |
| Pizza (cheese and tomato) | small slice (40g) | 12 | 1 |
| medium slice (75g) | 22 | 2 | |
| large (115g) | 34 | 3 1/2 | |
| Pork pie | small (120g) | 19 | 2 |
| regular (320g) | 50 | 5 | |
| Cornish pasty | mini (31g) | 7 | 1/2 |
| regular (162g) | 39 | 4 | |
| Breaded fish | medium (106g) | 20 | 2 |
| Chicken kiev | 1 kiev (130g) | 14 | 1 1/2 |
| Fish fingers | 1 baked (20g) | 4 | 1/2 |
| Chicken nugget | 2 nuggets (34g) | 6 | 1/2 |
Dairy/Desserts
| Food Item | Weight | Grams of carbs (g) | CP |
| Fresh milk: Skimmed/semi skimmed/full cream | 200mls (1/3 pint) | 10 | 1 |
| Evaporated | 90mls | 5 | 1/2 |
| Dried-skimmed milk | 2 tablesoons | 10 | 1 |
| Natural yoghurt | small carton (125g) | 10 | 1 |
| Low-fat yoghurt | small carton (125g) | 15 | 1 1/2 |
| Diet yoghurt | small carton (12g) | 10 | 1 |
| Custard powder | 1 tbsp | 10 | 1 |
| Custard (made up) | 120g | 20 | 2 |
| Milk pudding | average (150g) | 20 | 2 |
| White magnum | Ice-cream from multi-pack | 30 | 3 |
| Vanilla cornetto | ice-cream from multi-pack | 25 | 2 1/2 |
| Choc ice | individual (52g) | 15 | 1 1/2 |
Buns and Cakes
| Food Item | Weight | Grams of carb (g) | CP |
| American muffins | large (102g) | 50 | 5 |
| Mini muffins (chocolate) | 28g | 15 | 1 1/2 |
| Apple danish | 87g | 39 | 4 |
| Bakewell tart (individual) | 45g | 30 | 3 |
| Belgian bun | 116g | 71 | 7 |
| Chocolate cake (butter icing) | 1 slice (40g) | 21 | 2 |
| Cupcakes - iced | 56g | 34 | 3 1/2 |
| Chocolate eclair | 56g | 16 | 1 1/2 |
| Hot cross bun | 51g | 30 | 3 |
| Custard tart (individual) | 92g | 26 | 2 1/2 |
| Doughnut - jam | 71g | 34 | 3 1/2 |
| Doughnut - glazed ring | 52g | 25 | 2 1/2 |
| Flapjack | 50g | 28 | 3 |
| Fruit cake (plain) - slice | 60g | 33 | 3 1/2 |
| Gateau slice | 60g | 22 | 2 |
| Iced bun | 37g | 22 | 2 |
| Victoria sponge | 44g | 23 | 2 1/2 |
| Malt loaf (slice) | 30g | 18 | 2 |
| Mince pie | 42g | 25 | 2 1/2 |
| Meringue nest (small) | 16g | 15 | 1 1/2 |
| Scone (fruit) | 66g | 37 | 3 1/2 |
| Swiss roll | 35g | 22 | 2 |
Home baking
| Food Item | Weight/Portion | Grams of carbs (g) | CP |
| White flour | 100g | 81 | 8 |
| Wholemeal flour | 100g | 70 | 7 |
| Sugar | 100g | 100 | 10 |
| 1 teaspoon | 5 | 1/2 | |
| 1 tablespoon | 15 | 1 1/2 | |
| Raisins/Sultanas | 100g | 69 | 7 |
| 1 tablespoon | 9 | 1 | |
| Oats | 100g | 71 | 7 |
| Honey | 1 tablespoon (18g) | 14 | 1 1/2 |
Biscuits
| Food item | Weight/Portion | Grams of carb (g) | CP |
| Plain e.g. Rich tea | 1 biscuit | 5 | 1/2 |
| Digestive biscuit (plain and chocolate) | 1 biscuit | 10 | 1 |
| Custard cream/bourbon | 1 biscuit | 8 | 1 |
| Ginger biscuit | 1 biscuit | 8 | 1 |
| Plain crackers | 1 cream cracker | 6 | 1/2 |
| Crispbread (rye) | 1 xrispbread | 7 | 1/2 |
| Full chocolate coated | 1 biscuit e.g. penguin | 12 | 1 |
| Jaffa cake | 1 biscuit | 9 | 1 |
| Chocolate chip cookie | 1 cookie (small) | 6 | 1/2 |
Snacks
| Food item | Weight/Portion | Grams of carbs (g) | CP |
| Crisps | 1 small packet (25g) | 15 | 1 1/2 |
| Raisins | 30g | 20 | 2 |
| Popcorn - popped | 1 teacup (20g) | 12 | 1 |
| Pretzels | 3 large (13g) | 10 | 1 |
| Tortilla chips | 50g | 30 | 3 |
| Bombay mix | 28g | 10 | 1 |
Confectionary
| Food item | Weight/Portion | Grams of Carbs (g) | CP |
| Chocolate (milk) | 3 squares | 9 | 1 |
| Chocolate (dark) | 3 squares | 10 | 1 |
| Chocolate (white) | 3 squares | 12 | 1 |
| Chocolate | individual from box | 7 | 1/2 |
| Chocolate honeycomb balls | 9 balls (18g) | 11 | 1 |
| Fudge | 2 small pieces (12g) | 10 | 1 |
Hypo treatment
| Food item | Weight/Portion | Grams of carbs (g) | CP |
| Marshmallows | 4 (30g) | 25 | 2 1/2 |
| Jelly babies | 4 (5g) | 20 | 2 |
| Cola bottles | 6 (27g) | 20 | 2 |
| Jellybeans | 11 (22g) | 20 | 2 |
| Liquorice allsorts | 4 (26g) | 20 | 2 |
| Dextrose tablets | 7 (20g) | 20 | 2 |
| Wine gums | 5 (27g) | 21 | 2 |
| Lucozade | 200mls | 17 | 2 |
| Coca cola | 200mls / 8floz | 20 | 2 |
Sugar and preserves
| Food item | Weight/Portion | Grams of carbs (g) | CP |
| Chocolate spread | 1 tablespoon (17g) | 10 | 1 |
| Jam / marmalade | 1 tablespoon (20g) | 14 | 1 1/2 |
| Tomato ketchup | 1 tablespoon (15mls) | 4 | 1/2 |
| Salad cream | 1 tablespoon (15mls) | 4 | 1/2 |
Takeaway foods
| Food item | Weight/portion | Grams of carbs (g) | CP |
| McDonald’s Thick Shake | Strawberry | 68g | 7 |
| McDonald’s Hamburger/cheeseburger |
1 | 30 | 3 |
| McDonald’s Quarter pounder with cheese |
1 | 37 | 3 1/2 |
| McDonald’s Big Mac | 1 | 43 | 4 1/2 |
| McDonald’s Chicken Nuggets | 6 nuggets | 18 | 2 |
| Bacon & Egg McMuffin | 1 | 25 | 2 1/2 |
| McDonald’s French Fries | medium/large | 42/55 | 4 / 5 1/2 |
| KFC - Chicken Original recipe | wing | 5 | 1/2 |
| breast | 15 | 1 1/2 | |
| drumstick | 5 | 1 1/2 | |
| KFC - Burgers | chicken fillet burger | 47 | 4 1/2 |
| Pizza Express -Thin & Crispy, Margarita Pizza |
1 pizza | 01 | 9 |
| Dominos—Margarita | 1 medium slice, classic crust | 19 | 2 |
| Burger King - French Fries | regular | 36 | 3 1/2 |
| large | 52 | 5 | |
| Burger King Chicken Nuggets | 6 pieces | 22 | 2 |
| Burger King - Whopper or Double |
plain burger or with cheese | 46 | 4 1/2 |
| Whooper junior | basic burger with sauce | 34 | 3 1/2 |
| Indian - poppadom | 1 fried - 13g | 5 | 1/2 |
| Indian - naan | large | 70 | 7 |
|
Indian - Samosa |
medium - 70g | ||
| Indian - meat samosa | 13 | 1 1/2 | |
| Indian - vegetable samosa | 23 | 2 1/2 | |
| Indian - Meat tikka masala | main course - 370g | 18 | 2 |
| Indian - vindaloo, etc | main course serve - 350g | 6 | 1/2 |
| Indian - Biriyani | meat and rice - 450g | 94 | 9 1/2 |
| Indian - Pilau rice | 280g side platter | 68 | 7 |
| Mexican - tortilla | medium | 25 | 2 1/2 |
| Mexican - taco shell | 14g | 10 | 1 |
| Sweet and sour pork | average portion - 250g | 30 | 3 |
| Chow mein | average portion - 275g | 40 | 4 |
| Pancake roll | 70g | 13 | 1 1/2 |
| Chip-shop battered cod | large size - 300g | 33 | 3 1/2 |
| Chips | S/M/L chips - 130g / 260g / 395g | 40 / 87 / 131 | 4 / 9 / 13 |
| Scampi | average portion in breadcrumbs - 140g | 31 | 3 |
| Doner kebab in pitta | medium | 30 | 3 |
| Sweet waffle | 1 average - 65g | 25 | 2 1/2 |
Alcoholic drinks
| Drink | Measure | Grams per measure | CP |
| Red wine | 150mls | - | - |
| Dry white wine | 150mls | - | - |
| Medium white wine | 150mls | - | - |
| Sweet white wine | 125mls | 7 | 1/2 |
| Standard ale | 1 pint | 9 | 1 |
| Standard lager | 1 pint | 6 | 1/2 |
| Dry cider | 1 pint | 15 | 1 1/2 |
| Sweet cider | 1 pint | 24 | 2 1/2 |
| Spirits | 25mls | - | - |
| Port | 50mls | 5 | 1/2 |
| Dry sherry | 50mls | - | - |
| Sweet sherry | 50mls | 5 | 1/2 |
| Dry vermouth | 50mls | - | - |
| Sweet vermouth | 50mls | 5 | - |
|
Alco pops WKD vodka blue WKD iron brew |
275ml bottles |
36 22 |
3 1/2 2 |
| Liqueur e.g. Cherry brandy | 25mls | 8 | 1 |
- The carbohydrate content of alcoholic beverages is variable and as a result will bring about different effects on glucose levels.
- Initially, it is not recommended that you include the carbohydrate from alcohol in your quick acting insulin dose calculation. If you identify a trend in your glucose checks after drinking alcohol, a member of your diabetes team will be able to guide you with appropriate insulin adjustments.
- Safety, when drinking alcohol is paramount, therefore it is recommended that you have a carbohydrate-based snack before bed to minimise the glucose lowering effect during the night.
Vegetables
| Food item | Weight | Grams of Carbs (g) |
| Baked beans** | 200g | 30 |
| Red kidney beans - tinned* | 100g | 16 |
| Chickpeas - tinned* | 100g | 16 |
| Lentils - tinned* green | 100g | 17 |
| Lentils - tinned* red | 100g | 54 |
| Lentils - dried* green | 100g | 50 |
| Peas* | 100g | 11 |
| Sweetcorn - canned* | 100g | 8 |
** Baked beans contain both sugary and starchy carbohydrate. The carbohydrate from the beans will result in minimal effect on blood glucose level, whilst the carbohydrate in the sauce is likely to cause more of a rise. It is recommended that the total carbohydrate in your portion is halved when calculating your quick acting dose of insulin.
*The slow-release carbohydrate in vegetables will cause a minimal rise in blood glucose, therefore it is recommended that these are not included in your carbohydrate counting when deciding upon your insulin dose. If you notice a trend that you are above target before the next meal eaten after including these foods, you may consider halving the amount of carbohydrate in your portion when
calculating your quick acting dose of insulin.
Contact us
If you have any queries relating to this information, please contact the Dietetics service.
About this information
Service:
Dietetics
Reference:
DT/021
Approval date:
1 March 2026
Review date:
1 March 2029
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Important note
This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.