Best carb sources for athletes
Carbohydrate is the main fuel for hard, repeated training. Good everyday sources pair a solid dose of carbohydrate with fiber and micronutrients: whole grains, potatoes, legumes and fruit. Faster-digesting options like white rice are useful around training; higher-fiber options suit the rest of the day.
| # | Food | Carbs · fiber | kcal | Protein | Carbs | Fat | Serving |
|---|---|---|---|---|---|---|---|
| 1 | Oats, rolled (dry, uncooked) · Grains & Starches | 67.7 g · 10.1 g | 379 | 13.2 | 67.7 | 6.5 | 1/2 cup dry (40 g) |
| 2 | Dates, Medjool · Fruits | 75 g · 6.7 g | 277 | 1.8 | 75 | 0.2 | 1 date (pitted) (24 g) |
| 3 | Corn flakes cereal · Grains & Starches | 84.1 g · 3.3 g | 357 | 7.5 | 84.1 | 0.4 | 1 cup (28 g) |
| 4 | Raisins, seedless · Fruits | 79.2 g · 3.7 g | 299 | 3.1 | 79.2 | 0.5 | 1 small box (43 g) |
| 5 | Textured vegetable protein (TVP), dry · Plant Protein | 33 g · 17 g | 330 | 52 | 33 | 1.2 | 1/4 cup dry (24 g) |
| 6 | Tortilla, corn · Grains & Starches | 44.6 g · 6.3 g | 218 | 5.7 | 44.6 | 2.9 | 1 tortilla (6 inch) (26 g) |
| 7 | Whole-wheat / whole-grain bread · Grains & Starches | 42.7 g · 6 g | 252 | 12.5 | 42.7 | 3.5 | 1 slice (32 g) |
| 8 | Tortilla, wheat flour · Grains & Starches | 50 g · 3.5 g | 306 | 8.2 | 50 | 8 | 1 tortilla (8 inch) (49 g) |
| 9 | White bread, enriched · Grains & Starches | 50.6 g · 2.4 g | 266 | 7.6 | 50.6 | 3.3 | 1 slice (25 g) |
| 10 | Navy beans (boiled, cooked) · Plant Protein | 26.1 g · 10.5 g | 140 | 8.2 | 26.1 | 0.6 | 1 cup cooked (182 g) |
| 11 | Bagel, plain, enriched · Grains & Starches | 50.5 g · 2.1 g | 257 | 10 | 50.5 | 1.6 | 1 medium bagel (105 g) |
| 12 | Pinto beans (boiled, cooked) · Plant Protein | 26.2 g · 9 g | 143 | 9 | 26.2 | 0.7 | 1 cup cooked (171 g) |
| 13 | Chickpeas / garbanzo beans (boiled, cooked) · Plant Protein | 27.4 g · 7.6 g | 164 | 8.9 | 27.4 | 2.6 | 1 cup cooked (164 g) |
| 14 | Black beans (boiled, cooked) · Plant Protein | 23.7 g · 8.7 g | 132 | 8.9 | 23.7 | 0.5 | 1 cup cooked (172 g) |
| 15 | Split peas (boiled, cooked) · Plant Protein | 21.1 g · 8.3 g | 118 | 8.3 | 21.1 | 0.4 | 1 cup cooked (196 g) |
| 16 | Lentils (boiled, cooked) · Plant Protein | 20.1 g · 7.9 g | 116 | 9 | 20.1 | 0.4 | 1 cup cooked (198 g) |
| 17 | Kidney beans, red (boiled, cooked) · Plant Protein | 22.8 g · 6.4 g | 127 | 8.7 | 22.8 | 0.5 | 1 cup cooked (177 g) |
| 18 | Whole-wheat pasta (cooked) · Grains & Starches | 30.1 g · 3.9 g | 149 | 6 | 30.1 | 1.7 | 1 cup cooked (140 g) |
| 19 | Barley, pearled (cooked) · Grains & Starches | 28.2 g · 3.8 g | 123 | 2.3 | 28.2 | 0.4 | 1 cup cooked (157 g) |
| 20 | Pasta, enriched (cooked, unsalted) · Grains & Starches | 30.9 g · 1.8 g | 158 | 5.8 | 30.9 | 0.9 | 1 cup cooked (140 g) |
| 21 | Bulgur wheat (cooked) · Grains & Starches | 18.6 g · 4.5 g | 83 | 3.1 | 18.6 | 0.2 | 1 cup cooked (182 g) |
| 22 | Pomegranate arils (raw) · Fruits | 18.7 g · 4 g | 83 | 1.7 | 18.7 | 1.2 | 1/2 cup arils (87 g) |
| 23 | Banana (raw) · Fruits | 22.8 g · 2.6 g | 89 | 1.1 | 22.8 | 0.3 | 1 medium banana (118 g) |
| 24 | Sweet potato, baked in skin · Grains & Starches | 20.7 g · 3.3 g | 90 | 2 | 20.7 | 0.2 | 1 medium sweet potato (114 g) |
| 25 | Quinoa (cooked) · Grains & Starches | 21.3 g · 2.8 g | 120 | 4.4 | 21.3 | 1.9 | 1 cup cooked (185 g) |
Values per 100 g unless noted; typical USDA-based figures. Grains and legumes are cooked weights.
Frequently asked questions
What should I eat before a workout?
A meal with easily digested carbs and some protein 1–3 hours before training (rice or oats with a protein source, for example) is a common approach in sports nutrition guidance.
Are high-GI carbs bad?
Not inherently. Higher-glycemic carbs are useful around training and for rapid glycogen refueling; lower-GI, higher-fiber carbs help with fullness the rest of the day.