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One cup of milk contains about 12 grams of carbs.
Your body requires plenty of carbs on a daily basis to function properly. Carbs play a key role in providing you with energy to perform day-to-day tasks. However, too many carbs can cause you to pack on pounds. The Institute of Medicine suggests obtaining 45 to 65 percent of your calorie intake from carbohydrates, and getting at least 130 grams daily.
Calories in Carbs
Carbohydrates provide 4 calories per gram. Therefore, if you eat 35 grams of carbohydrates you're consuming 140 calories. You can determine the amount of carbs in a portion of your favorite food by looking at the food's nutrition facts label. If the food doesn't have a label, you can use the U.S. Department of Agriculture's National Nutrient Database for Standard Reference, which is an online nutrition database.
Sources of Carbs
Carbs are found in a variety of different healthy - and not-so-healthy - foods. Healthy carbs are present in fruits, vegetables, legumes, nuts, seeds, low-fat yogurt, low-fat milks and whole grains, such as brown rice, quinoa and whole-grain breads and cereals. Carbs to limit or avoid include added sugars, candy, other sweets, sugary drinks, syrups, honey, molasses, chips, puddings, ice cream and refined grains - such as white bread and white rice.
Fiber is a type of carbohydrate that isn't fully digested by your body, according to MayoClinic.com. Fiber quantities are listed under total carbohydrate grams on nutrition facts labels. Fiber does provide 4 calories per gram - or 140 calories in 35 grams of carbs -- like other carbohydrates, but since fiber passes through your body mainly undigested the number of calories your body uses from fiber is less than 4 calories per gram. Fiber increase satiety though, which is why it's useful for healthy weight management.
A variety of foods contain combinations of carbohydrates, protein and fats. Examples include spaghetti with meat sauce, bean burritos and pizza. To determine your total calorie intake, add the calories you consume from protein, total carbohydrates and fats. While protein and carbs each provide 4 calories per grams, fat contains 9 calories in each gram. Alcohol provides 7 calories in each gram.