9225Introduction to CHOCounting.pdf - NDR-UK

Always carefully read labels that provide carbohydrate values for uncooked and cooked
w e i g h t s. Make sure that you understand the label and are using the correct values in your
c a l c u l a t i o n . For example:
Pa s t a 75g dried pasta weighs approximately 170g when cooked
Typical values Each serving 75g when cooked 100g
E n e r g y 260 k c a l 345 k c a l
C a r b o h y d ra t e 54 . 0 g 72 . 0 g
of which sugars 1 . 5 g 2 . 0 g
Fa t 0 . 8 g 1 . 0 g
At the top of the label it states ‘75g of dried pasta weighs approximately 170g when cooke d ’:
• the column ‘ E a ch serving 75g when cooke d ’ refers to 170g of c o o k e d p a s t a
• the column ‘100g’ refers to uncooked (dried) pasta.
If you weigh your portion of pasta before cooking it, your calculation would follow the standard
method using the details provided in the‘100g’ column.
For example, David has 90g of d r i e d pasta with his dinner. His portion will have:
(72 ÷ 100) x 90 = 64.8g of CHO
H o w e v e r, if you prefer to measure your food once it is cooked, you need a few extra steps to
work out how much carbohydrate is in 1g of c o o k e d p a s t a .
For example, your portion of c o o k e d pasta weighs130g.
1 . Weigh your portion of c o o k e d p a s t a
2 . Look at the label and check the
amount of CHO in the c o o k e d p a s t a .
3 . Divide the amount of CHO in 170g by
170 to tell you how much is in 1g.
4 . Multiply this amount by the weight of
your portion to tell you how much
CHO is in your portion.
1 . Portion weighs1 3 0 g
2 . Label says:
75g makes approx 170g
c o o k e d.
75g dried provides 54g CHO
t h e re f o re, 170g cooked
p rovides about 54g CHO.
3 . 54 ÷ 170 = 0.32g CHO/1g
cooked pasta
4 . 130 x 0.32 = 42g CHO
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