Using standard measures, such as cup measures, is a quick and easy way of carbohydrate counting.
They are particularly useful for foods such as pasta, rice and breakfast cereals, which don’t have a food label and are difficult to measure ‘by eye,’ or, when baking or following recipes.
Cup measures are available from supermarkets, home stores and department stores or online, they come in a variety of designs.
This is a guide to help you carbohydrate count some commonly eaten foods using cup measures.
Do not worry if your cups do not look the same as those in the pictures, to ensure your cups are the same size as those used in this information sheet, check that the volume of 1 cup = 250ml and the volume of ½ cup = 125ml.
The weights of the portions are also written underneath the pictures so you can check your portion sizes are the same.
|
Food |
Carbohydrate in 1 cup | Carbohydrate in half cup |
|---|---|---|
|
Milk
Portion 250ml 125ml |
1 cup = 12.5g carbohydrate | Half cup = 6.3g carbohydrate |
|
Flour
Portion 150g 75g |
1 cup = 116g carbohydrate |
Half cup = 58g carbohydrate |
|
Sugar
Portion 225g 112g |
1 cup = 225g carbohydrate | Half cup = 112g carbohydrate |
|
Cooked Pasta* Portion 150g 75g |
1 cup = 50g carbohydrate | Half cup = 25g carbohydrate |
|
Cooked Rice *
Portion 140g 70g |
1 cup = 47g carbohydrate | Half cup = 23g carbohydrate |
| *If cooked to packet instructions | ||
|
Uncooked (dry) Pasta
Portion 100g 50g |
1 cup = 74g carbohydrate | Half cup = 37g carbohydrate |
|
Uncooked (dry) Rice
Portion 200g 100g |
1 cup = 154g carbohydrate | Half cup = 77g carbohydrate |
|
Porridge Oats Portion 100g 50g |
1 cup = 62g carbohydrate | Half cup = 31g carbohydrate |
|
Cornflakes
Portion 30g 15g |
1 cup = 25g carbohydrate | Half cup =12.5g carbohydrate |
|
Rice Krispies
Portion 30g 15g |
1 cup = 26g carbohydrate | Half cup = 13g carbohydrate |
|
Mashed Potatoes**
Portion 250g 125g |
1 cup = 36g carbohydrate | Half cup = 18g carbohydrate |
| **Carbohydrate content may vary slightly depending on additions such as milk, butter, cheese etc | ||
For foods not listed in this factsheet, for example a different breakfast cereal, you can calculate the carbohydrate content of 1 cupful yourself by weighing the portion and working out the carbohydrate content of this amount using the carbohydrate per 100g, from the food label, as shown below:
This is how we suggest working out what is in a portion of food using cups, weighing scales and the food label.
Carbohydrate you know / portion size you know x YOUR portion
Here is an example of a breakfast cereal:
- Your cup of cereal weighs 35g
- The label tells you that 100g of cereal has 74g carbohydrate
- Carbohydrate you know (74g)/portion size you know (100g) x your portion (35g)
- 74/100 x 35 = 26g carbohydrate
- = 26g carbohydrate in 1 cupful of cereal
You’ll then be able to serve ‘cupfuls’ of these foods and know how much carbohydrate they contain.
If you would like more information or support with carbohydrate counting, please contact the diabetes dietitians.
Emergency mobile: 07940 476811
Email: uclh.
Further information and fact sheets can be found on our Children and Young People’s Diabetes web page.
Page last updated: 01 August 2024
Review due: 01 July 2026