Complex Carbs
Rule: A grain, legume, or vegetable with at least 15g carbs per 100g, where sugar makes up 35% or less of total carbs.
These are grains, legumes, and starchy vegetables where carbohydrate is dominated by starch rather than sugar — at least 15g of carbohydrate per 100g (for the starchy vegetables specifically) with sugar making up 35% or less of that total. Whole grains, legumes, and starchy vegetables like sweet potato and potato all qualify under the same rule; lower-carbohydrate vegetables like carrots don't meet the 15g threshold and so sit outside this particular list, without that implying anything about which is the more useful choice for a given meal.
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Cereals, oats, regular and quick, not fortified, dry
152 kcal · 5g protein per 1/2 cup, dry
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Bread, white, commercially prepared
67 kcal · 2g protein per 1 slice
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Bread, whole-wheat, commercially prepared
71 kcal · 3g protein per 1 slice
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Pasta, cooked, enriched, with added salt
220 kcal · 8g protein per 1 cup, cooked
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Rice, white, long-grain, regular, enriched, cooked
205 kcal · 4g protein per 1 cup, cooked
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Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
269 kcal · 15g protein per 1 cup, cooked
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Rice, brown, long-grain, cooked
240 kcal · 5g protein per 1 cup, cooked
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Beans, black, mature seeds, cooked, boiled, without salt
227 kcal · 15g protein per 1 cup, cooked
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Beans, kidney, red, mature seeds, cooked, boiled, without salt
225 kcal · 15g protein per 1 cup, cooked
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222 kcal · 8g protein per 1 cup, cooked
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Lentils, mature seeds, cooked, boiled, without salt
230 kcal · 18g protein per 1 cup, cooked
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112 kcal · 2g protein per 1 medium, raw
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Potatoes, flesh and skin, raw
133 kcal · 4g protein per 1 medium, raw
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Peanuts, all types, raw
828 kcal · 38g protein per 1 cup
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Edamame, frozen, prepared
188 kcal · 18g protein per 1 cup
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