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Carbohydrates on a food label represent the total amount of this important macronutrient in one serving, measured in grams. Carbohydrates are your body’s preferred source of energy, especially for your brain and muscles during physical activity. They’re found in a wide variety of foods, from grains and fruits to vegetables and dairy products.

The “total carbohydrates” number includes all forms of carbs in the food: starches (complex carbohydrates), sugars (simple carbohydrates), and fiber. Starches are found in foods like bread, rice, pasta, and potatoes. They break down more slowly, providing steady energy. Sugars include both natural sugars (like those in fruits and milk) and added sugars (like table sugar or corn syrup). Fiber, though technically a carbohydrate, isn’t digested by your body but supports digestive health.

Understanding carbohydrates is particularly important if you’re managing blood sugar levels, following a specific diet plan, or trying to maintain steady energy throughout the day. Complex carbohydrates from whole grains, vegetables, and legumes typically provide more sustained energy and additional nutrients compared to simple carbohydrates from refined sugars and processed foods.

For most adults, carbohydrates should make up about 45-65% of daily calories. For a 2000-calorie diet, this translates to about 225-325g of carbohydrates per day. However, the quality of carbohydrates matters as much as the quantity. Choosing foods with complex carbohydrates and fiber over those high in added sugars supports better blood sugar control and longer-lasting energy.

When reading labels, pay attention to both the total carbohydrates and the breakdown showing fiber and sugars underneath. This gives you a complete picture of what types of carbs you’re consuming and helps you make choices that align with your health goals.