# Carbohydrates: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/carbs/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Carbohydrates are a food nutrient that gives the body fuel each day.

## What it is

Carbohydrates are a main type of food nutrient for all of us. They are found in bread, rice, pasta, fruit and many grain foods. They also come from beans, corn, oats, potatoes and many plant foods. Green plants make carbohydrates from sun, light, air, water and fresh rain.

## What it does

The body breaks carbohydrates down into a simple sugar for daily fuel. This sugar moves in the blood to all body cells and parts. Cells use this sugar to get power to move and work well. The brain uses this sugar to think, learn, play and grow well.

## How much people need

- FDA Daily Value for total carbohydrate: 275 g. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** All carbohydrates are bad for your body, brain and mood each day. **Truth:** Your body needs carbohydrates to work well, grow and play each day.
- **Myth:** Only sweets, candy, cakes and soda have carbohydrates in them at all. **Truth:** Many plain foods such as fruit, beans and grains have them too.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH MedlinePlus: Carbohydrates](https://medlineplus.gov/carbohydrates.html), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (g per 100 g)

- [Powdered Sugar](https://nutritionizm.com/food/sugars-powdered/): 99.77 g
- [Brown Sugar](https://nutritionizm.com/food/sugars-brown/): 98.09 g
- [Honey](https://nutritionizm.com/food/honey/): 82.4 g
- [Raisin](https://nutritionizm.com/food/raisins-seeded/): 78.47 g
- [Date](https://nutritionizm.com/food/dates-medjool/): 74.97 g
- [Jam](https://nutritionizm.com/food/jams-and-preserves/): 68.86 g
- [Maple Syrup](https://nutritionizm.com/food/syrups-maple/): 67.04 g
- [Lemonade](https://nutritionizm.com/food/lemonade-frozen-concentrate-pink/): 48.86 g