8. Preserves and Jams
These are mostly fruit-based. One tablespoon of regular jams and preserves contain about 14 grams of carbs. Thicker jams and preserves have less water so they contain higher carbohydrates. You can opt for low-sugar jam that has at least 25% less sugar compared to regular jam for much healthier option.
9. Potatoes
The total carbs found in a potato is 36 grams, and that includes all of the starch, fiber and starch. Even a healthy baked potato has carbs! Adults are recommended to consume 130 grams of total carbs daily, so eating one medium-sized potato can provide 21 to 28 percent of your whole day’s carbohydrates needs.
