The Ultimate Guide to Carb Counting for Type 1 Diabetes

‼️DISCLAIMER: although I am a healthcare professional, this post is not intended to be medical advice. This is simply me sharing some of what I know, but your body may not respond in this way so please make sure you are chatting with your diabetes educator and/or doctor first ‼️ or bring me onto your care team 😘

When you live with type 1 diabetes, carb counting becomes one of your most important tools for managing blood sugar. Whether you were diagnosed last week or two decades ago, understanding how to count carbohydrates accurately can make or break your ability to bolus effectively. But here’s the catch: while lists and charts can help, there are SO many variations in food that you have to stay alert and double check. This post walks you through practical carb counting with a heavy dose of real talk.

Why Carb Counting Matters

Carbohydrates are the macronutrient that most significantly raises blood sugar. Insulin dosing is typically based on how many carbs you eat, especially when you use rapid-acting insulin. Getting the numbers wrong can lead to unpredictable highs and frustrating lows. That’s why learning to carb count correctly is crucial for staying in range, feeling better, and preventing burnout.

The Disclaimer You Need to Hear

Let me say this loudly for the people in the back: DO NOT blindly trust carb count lists. These lists are great starting points, but real life food isn’t always so predictable. Take tortillas, for example. A small 6-inch tortilla might be listed as 15g carbs, but if it’s high fiber, low carb, flavored, or made from a different flour, it could be 5g... or 25g. The same goes for breads, muffins, granola bars, and even fruit.

Use these charts as a guide, but always double-check labels when you can, and look at trends in your blood sugar to determine what works for YOU.

Carb Counting Food List Reference

Breads (Approx. 15g Carbs per Serving)

• 1 slice bread (white, rye, or whole wheat)
• 6 small breadsticks (4")
• 1/2 English muffin, hot dog or hamburger bun
• 1 small croissant
• 1 matzo ball
• 1 small muffin (1 oz.)
• Small pancake or waffle (4")
• 1/2 pita (6")
• 1 small roll (1 oz.)
• 1 slice fruit bread (banana, 1/4" thick)
• 1 small tortilla (6")
• 1/3 cup stuffing
• 1 small cornbread or biscuit (2"x2")

Crackers & Snack Foods (Approx. 15g Carbs)

• 6-7 animal crackers
• 3 graham crackers
• 3 cups popcorn
• 4-6 round crackers
• 15 mini pretzel twists
• 10–15 snack chips (1 oz.)
• 6 saltine crackers

Fruits (Approx. 15g Carbs)

• 1 small apple, orange, pear, or peach
• 1/2 banana
• 4 medium apricots
• 7 dried apricot halves
• 1/3 cup cantaloupe or 1 cup melon cubes
• 1 cup strawberries, blueberries, or raspberries
• 2 tbsp. dried fruit (raisins, craisins)
• 15 grapes
• 1/2 cup canned fruit (unsweetened)
• 1/4 grapefruit
• 1/2 cup fruit juice (unsweetened)
• 1 large kiwi
• 1/2 cup pineapple
• 3" mango or papaya

Cereal & Grains (Approx. 15g Carbs)

• 1/2 cup bran cereal or granola
• 3/4 cup cooked cereal
• 2/3 cup dry cereal
• 3/4 cup frosted cereal
• 1 cup shredded wheat

Starchy Veggies & Beans (Approx. 15g Carbs)

• 1/3 cup cooked beans (kidney, pinto)
• 1/2 cup baked beans (canned)
• 1/2 cup corn or peas
• 1 small potato (3 oz.)
• 10–15 French fries
• 1/2 cup hash browns
• 1 cup winter squash
• 1 cup marinara or pasta sauce
• 2/3 cup mashed potatoes

Dairy (Approx. 15g Carbs)

• 1 cup milk (skim, 2%, whole, buttermilk)
• 1/2 cup evaporated skim milk
• 1/3 cup nonfat dry milk powder
• 1 cup plain yogurt or artificially sweetened yogurt

Sweets (15g, 30g, or 45g Carbs)

15g Carbs:

• 2" unfrosted brownie
• 1" square cake (no icing)
• 2 chocolate cookies
• 1/2 cup custard
• 1/2 cup ice cream or sugar-free pudding
• 1 small granola bar
• 1 twin popsicle or fudgesicle
• 1/3 cup rice pudding
• 5 vanilla wafers

30g Carbs:

• 2" square frosted cake
• 1 frosted cupcake
• 1 plain donut
• 1/8 pumpkin or custard pie
• 1/2 chocolate milk
• 1/2 cup soft serve
• 1/2 large bagel (2 oz.)

45g Carbs:

• 1/6 piece two-crust pie
• 1/6 piece chocolate cheesecake
• 1 small Danish or sweet roll
• 1 cup low-fat yogurt with fruit
• 2 tbsp. regular maple syrup

Soups (Approx. 15g Carbs)

• 1 cup broth-based soup (chicken or beef noodle)
• 1/2 cup split pea or bean soup
• 1 cup cream soup

Non-Starchy Vegetables (~5g Carbs, Count If Serving >15g)

• 1/2 cup cooked veggies like:
• Asparagus, green beans, broccoli, carrots, cabbage, spinach, tomato, cauliflower, zucchini
• 1 cup raw veggies
• 1/2 cup tomato or vegetable juice

Practical Carb Counting Tips

1. Read Labels: When in doubt, go by the nutrition label. Portion sizes can be tricky but labels are your best bet for accuracy.
2. Weigh or Measure: Especially for dense foods like rice, potatoes, and cereal, using a food scale can help prevent under- or overestimating carbs.
3. Know Your Patterns: Everyone's body is different. Some people spike quickly from fruit, others don’t. Keep notes, look for trends, and adjust accordingly.
4. Learn Restaurant Swaps: Eating out? Search nutrition facts online beforehand. If you can’t find it, make educated guesses based on similar dishes or ask your server.
5. Don’t Stress Over Perfection: Carb counting is a tool, not a test. Blood sugars will never be perfect 100% of the time. The goal is more informed decisions, not guilt.
6. Stay Flexible: Foods change, ingredients change, and your insulin needs might change too. What worked last month may not work today—and that’s okay.

Final Thoughts

Carb counting is both a skill and an art. The more you practice, the easier it becomes. Use reference lists like this to get started, but always rely on your body’s feedback, your meter or CGM, and your lived experience. And remember: you’re not doing this alone. The more you learn, the more empowered you become in your diabetes care journey.

You’ve got this.

Stay fun,

Madi Cheever, MPH, RD, LDN, CHES
Type One Type Fun

‼️DISCLAIMER: although I am a healthcare professional, this post is not intended to be medical advice. This is simply me sharing some of what I know, but your body may not respond in this way so please make sure you are chatting with your diabetes educator and/or doctor first ‼️ or bring me onto your care team 😘