Carbohydrates

The total carbohydrates number on the Nutrition Facts label combines several types of carbohydrates: dietary fiber, sugars and complex carbohydrates.

Carbohydrates are the principal dietary sources of energy. The most common simple carbohydrates include the sugars glucose, fructose, galactose and mannose. When these simple sugar molecules are paired together they form disaccharides (sucrose, maltose, and lactose). When simple sugars are linked to create long chains they form oligosaccharides and polysaccharides (commonly known as "complex carbohydrates"). Starch is by far the most important of the polysaccharides. It is found in traditional staple foods such as cereals, roots, and tubers, and consists of more than half of all carbohydrates in the typical diet.

Dietary recommendations: There is no absolute requirement for dietary carbohydrate. When intake of dietary sugars and starch is low or lacking, stored fat is mobilized to sustain energy generation in the body. The USDA's Dietary Guidelines for Americans 2005 dispenses with the simple/complex distinction, instead recommending fiber-rich foods and whole grains. The Daily Value for carbohydrates used in nutritional labeling is 60% of total calories (300 g/day for a 2,000-calorie diet). Dietary guidelines generally recommend that complex carbohydrates and nutrient-rich simple carbohydrates such as fruit and dairy products should make up the bulk of carbohydrate consumption.

Food sources: Simple carbohydrates such as glucose and fructose are found in fruits and honey. Complex carbohydrates are found in breads, pastas, beans, potatoes, bran, rice, and cereals.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.