Food List
Complex Carbohydrate Foods
Complex carbs deliver steady, lasting energy along with fiber and nutrients, unlike refined carbs that spike and crash. This list ranks quality carb sources by fiber content, so you can choose the ones that keep you fuller for longer.
| Food | Fiber | Per 100 g | Per serving |
|---|---|---|---|
| Popcorn (air-popped) Grains | 15 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Rye flakes (dry) Grains | 15 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Oats (rolled, dry) Grains | 11 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Black beans (cooked) Legumes | 9 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Pinto beans (cooked) Legumes | 9 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Lentils (cooked) Legumes | 8 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Chickpeas (cooked) Legumes | 8 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Split peas (cooked) Legumes | 8 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Mung beans (cooked) Legumes | 7.6 g | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Adzuki beans (cooked) Legumes | 7.3 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Kidney beans (cooked) Legumes | 7 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Lima beans (cooked) Legumes | 7 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Wholemeal bread Grains | 7 g | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Black-eyed peas (cooked) Legumes | 6.5 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Cannellini beans (cooked) Legumes | 6 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Rye bread Grains | 6 g | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Green peas (cooked) Legumes | 5.5 g | 84 kcal P 5.4 · C 16 · F 0.2 · Fib 5.5 | 160 g (5.6 oz) 134 kcal · P 8.6 1 cup |
| Fava beans (cooked) Legumes | 5.4 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Miso paste Legumes | 5.4 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Farro (cooked) Grains | 5 g | 130 kcal P 5 · C 26 · F 1 · Fib 5 | 170 g (6 oz) 221 kcal · P 8.5 1 cup |
| Falafel Legumes | 5 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Refried beans Legumes | 5 g | 90 kcal P 5 · C 15 · F 1.5 · Fib 5 | 130 g (4.6 oz) 117 kcal · P 6.5 1 cup |
| Parsnip Vegetables | 4.9 g | 75 kcal P 1.2 · C 18 · F 0.3 · Fib 4.9 | 133 g (4.7 oz) 100 kcal · P 1.6 1 cup |
| Bulgur (cooked) Grains | 4.5 g | 83 kcal P 3 · C 19 · F 0.2 · Fib 4.5 | 182 g (6.4 oz) 151 kcal · P 5.5 1 cup |
| Red lentils (cooked) Legumes | 4 g | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Wholewheat pasta (cooked) Grains | 4 g | 124 kcal P 5 · C 27 · F 0.5 · Fib 4 | 140 g (4.9 oz) 174 kcal · P 7 1 cup |
| Spelt (cooked) Grains | 3.9 g | 127 kcal P 5.5 · C 26 · F 0.8 · Fib 3.9 | 194 g (6.8 oz) 246 kcal · P 10.7 1 cup |
| Barley (cooked) Grains | 3.8 g | 123 kcal P 2.3 · C 28 · F 0.4 · Fib 3.8 | 157 g (5.5 oz) 193 kcal · P 3.6 1 cup |
| Sweet potato Vegetables | 3 g | 86 kcal P 1.6 · C 20 · F 0.1 · Fib 3 | 130 g (4.6 oz) 112 kcal · P 2.1 1 medium |
| Quinoa (cooked) Grains | 2.8 g | 120 kcal P 4.4 · C 21 · F 1.9 · Fib 2.8 | 185 g (6.5 oz) 222 kcal · P 8.1 1 cup |
| Teff (cooked) Grains | 2.8 g | 101 kcal P 3.9 · C 20 · F 0.7 · Fib 2.8 | 252 g (8.9 oz) 255 kcal · P 9.8 1 cup |
| Buckwheat (cooked) Grains | 2.7 g | 92 kcal P 3.4 · C 20 · F 0.6 · Fib 2.7 | 168 g (5.9 oz) 155 kcal · P 5.7 1 cup |
| Corn (sweetcorn) Vegetables | 2.7 g | 86 kcal P 3.2 · C 19 · F 1.2 · Fib 2.7 | 154 g (5.4 oz) 132 kcal · P 4.9 1 cup |
| Sourdough bread Grains | 2.4 g | 256 kcal P 11 · C 48 · F 1.8 · Fib 2.4 | 50 g (1.8 oz) 128 kcal · P 5.5 1 slice |
| Potato (with skin) Vegetables | 2.2 g | 77 kcal P 2 · C 17 · F 0.1 · Fib 2.2 | 173 g (6.1 oz) 133 kcal · P 3.5 1 medium |
| Amaranth (cooked) Grains | 2.1 g | 102 kcal P 3.8 · C 19 · F 1.6 · Fib 2.1 | 246 g (8.7 oz) 251 kcal · P 9.3 1 cup |
| Wild rice (cooked) Grains | 1.8 g | 101 kcal P 4 · C 21 · F 0.3 · Fib 1.8 | 164 g (5.8 oz) 166 kcal · P 6.6 1 cup |
| Brown rice (cooked) Grains | 1.6 g | 123 kcal P 2.7 · C 26 · F 1 · Fib 1.6 | 195 g (6.9 oz) 240 kcal · P 5.3 1 cup |
| Couscous (cooked) Grains | 1.4 g | 112 kcal P 3.8 · C 23 · F 0.2 · Fib 1.4 | 157 g (5.5 oz) 176 kcal · P 6 1 cup |
| Millet (cooked) Grains | 1.3 g | 119 kcal P 3.5 · C 24 · F 1 · Fib 1.3 | 174 g (6.1 oz) 207 kcal · P 6.1 1 cup |
| White rice (cooked) Grains | 0.4 g | 130 kcal P 2.7 · C 28 · F 0.3 · Fib 0.4 | 186 g (6.6 oz) 242 kcal · P 5 1 cup |
Choose whole, minimally processed carbs like oats, quinoa, beans and sweet potato over refined ones. The fiber slows digestion for steadier energy and better fullness.
Frequently asked questions
What are complex carbohydrates?
Complex carbs are made of longer chains of sugars plus fiber, so they digest slowly and give steady energy. Examples include whole grains, legumes and starchy vegetables.
Are complex carbs better than simple carbs?
For most purposes, yes. Complex carbs come with fiber and nutrients and release energy more steadily, which helps with fullness and stable blood sugar compared with refined simple carbs.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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