Carbohydrates: How carbs fit into a healthy diet
More carbohydrate terms: Net carbs and glycemic index
How many carbohydrates do you need?
Make carbs one part of a balanced meal
Replace refined grains with whole grains
Stick to low-fat dairy products
Content
What are carbohydrates?
Types of carbohydrates
Carbohydrates and your health
Providing energy
Protecting against disease
Controlling weight
How many carbohydrates do I need?
Choose your carbohydrates wisely
Make carbs one part of a balanced meal
Focus on eating fiber-rich fruits and vegetables
Replace refined grains with whole grains
Stick to low-fat dairy products
Boost the use of beans, peas and lentils
Limit added sugars
How carbs fit into your healthy diet
How many carbohydrates do I need?
The amount of carbs you depends on a few factors. Examples are how active you are, your age and any health conditions you're managing.
Health research suggests that people need at least 130 grams of carbohydrates every day to meet the body's energy needs. That amount represents about 25% of calories in a 2,000 calorie diet. But the Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories.
So if you aim to take in 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In general, sugar or starch gives you about 4 calories a gram, so that's between 225 and 325 grams of carbs a day.
For packaged food, you can find the amount of carbohydrates on the Nutrition Facts label. The label shows total carbohydrates, which can include fiber, total sugars and added sugars.
