食物中碳水化物的来源有五大类：谷物、蔬菜、水果、奶和糖。谷物中除淀粉和膳食纤维外，还有蛋白质、矿物质和维生素。薯类、豆类和植物的根和块茎都是淀粉的来源。所有蔬菜都有纤维素、蛋白质、矿物质和维生物。豆类还有脂肪。水果中有葡萄糖和蔗糖、膳食纤维、矿物质、维生素。糖是纯碳水化物，不含其他营养素，多吃后能影响食欲，降低其他营养素的摄取量。
动物性食物中只有奶能提供一定数量的碳水化物。乳糖在肠内停留时间较其他双糖长，有利于细菌的生长，某些细菌能产生维生素B12和其他B族维生素。人成年后乳糖酶逐渐消失，所以奶及奶制品会引起某些人的腹泻。
一般食物成分表上只有粗纤维的数字。表4-7列出几种食物膳食纤维含量。
表4－7 几种食物中膳食纤维的含量
（单位：每100克可食部分中的克数）
纤维素果胶木质素膳食纤维总量麦麸8.03．244.0白面包0.7痕量2.7全粉面包1.31.28.5苹果0.50．501.4番茄0.40．30.31.4马铃薯1.00．2痕量3.5卷心菜0.70．70.42.8胡萝卜1.50．9痕量3.7
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