Foods and their Carbohydrates
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Here’s a list of carbohydrates in some foods:
Measurements are in grams
Coffee (20oz) 3 carbohydrates
Cheese (1oz) – carbs, fat, protein
American 0.5, 8.8, 6.2
Cheddar 0.4, 9.3, 7
Limburger 0.1, 7.6, 5.6
Mozzarella 0.6, 6.1, 5.4
Muenster 0.3, 8.4, 6.6
Provolone 0.6, 7.5, 7.2
Swiss 1, 7.7, 8
Cream (2tbsp) - carbs, fat, protein
Half & Half 1.3, 3.5, 0.9
Heavy 0.8, 1, 0.6
Light 1.1, 5.8, 0.8
One large egg - carbs, fat, protein
White (Uncooked) 0.3, 0, 3.5
Yolk 0.3, 5.1, 2.8
Fried Egg 0.6, 6.9, 6.2
Hard Boiled 0.6, 5.3, 6.3
Scrambled 1.3, 7.3, 6.7
Soy (1/4 block) - carbs, fat, protein
Tofu firm 3oz 3.5, 7.1, 12.8
Tofu regular 4oz 2.2, 5.5, 9.4
Seafood - carbs, fat, protein
Salmon 3oz, 0, 4.5, 18
Sardine 2pcs 0, 2.8, 5.9
Tuna (white) 3oz 0, 2.1, 22.7
Sole 3oz 0, 1.3, 20.5
Crab 3oz (Alaskan King or Blue – not soft shell) 0, 1.4, 17
Lobster 3oz 1.1, 0.5, 17.4
Spreads - carbs, fat, protein
Mayonnaise 1tbsp 0.4, 11, 0.2
Margarine 2tsp 0.1, 7.6, 0.1
Catsup 1tbsp 4.1, 0.1, 0.2
Mustard 1tbsp 0.8, 1, 0.9
Sour Cream 2tbsp 1.2, 6, 1
Meats - carbs, fat, protein
Filet Mignon 3oz 0, 8.5, 24
Ground beef lean 3oz 0, 14, 22
Pot Roast 3oz 0, 7, 28
Porterhouse lean 3oz 0, 9, 24
Sirloin lean 3oz 0, 6, 25
T-bone lean 3oz 0, 9, 24
Bison 0, 2, 24
Sausage (1 link) 1, 16.6, 6
Ham (2 slices =2oz) 1.8, 6, 10
Turkey Breast (2 slices =.5oz) 0, 0.7, 9.6
Bacon 3 medium slices 0.1, 9.4, 5.8
Ham cured 3oz 0.4, 6.5, 18.7
Chicken Breast 1/2 3oz 0, 3, 27
Turkey Breast 3oz 0, 3, 25
Vegetables - carbs, fat, protein
Broccoli 1/2cup 4, 0.3, 2.3
Fruits Total Fiber Net ----- Vegetables Total Fiber Net
Apple(1) 21.0 3.7 17.3 ----- Artichoke(1) 13 5.7 6.5
Apricot(1) 3.9 0.8 3.1 ----- Asparagus(6) 4.4 2 2.4
Avocado(1) 22.5 15.2 7.3 ----- Beans,Green(20) 7.9 3.8 4.1
Banana(1) 27.7 2.8 24.9 ----- Beet(1) 7.8 2.3 5.5
Blackberry(1c.) 18.4 7.6 10.8 ----- Broccoli(1spear)1.6 0.9 0.7
Blueberry(1c.) 20.5 3.9 16.6 ----- Brussel Sp(1c.) 7.9 3.4 4.5
Cantaloupe(1) 46.2 4.4 41.8 ----- Cabbage(1) 49.3 20.9 28.4
Cherry(1c.) 19.4 2.7 16.7 ----- Carrot(1) 6.2 1.8 4.4
Cranberry(1c.) 12.0 4 8.0 ----- Cauliflower(1) 29.9 14.4 15.5
Grape(1c.) 28.4 1.6 26.8 ----- Cucumber(1) 5 1.4 3.6
Grapefruit(1) 20.7 2.8 17.9 ----- Celery(1stalk) 1.5 0.7 0.8
Guava(1) 19.6 8.9 10.7 ----- Eggplant(1) 27.8 11.5 16.3
Honeydew(1) 117.5 7.7 109.8 ----- Green Onion(1) 1.1 0.4 0.7
Kiwi(1) 11.3 2.6 8.7 ----- ----- Lettuce, Iceberg(1)11.3 7.6 3.7
Lemon(1) 7.8 2.4 5.4 ----- Boston(1) 3.8 1.6 2.2
Lime(1) 7.1 1.9 5.2 ----- Endive(1) 13.6 11.5 2.1
Mango(1) 35.2 1.7 33.5 ----- Romaine(1) 13.1 11 2.1
Nectarine(1) 16.0 2.2 13.8 ----- Mushrooms(1c.) 3.9 1.2 2.7
Orange(1) 15.4 3.1 12.3 ----- Okra(10pods) 9.1 3.8 5.3
Papaya(1) 29.8 5.5 24.3 ----- Olives, Green(6)0.5 0.3 0.2
Passion fruit(1)4.2 1.9 2.3 ----- Black(6)1.5 0.7 0.8
Peach(1) 10.9 2 8.9 ----- Onion(1) 9.5 2 7.5
Pear(1) 25.1 4 21.1 ----- Pepper, Green(1) 7.7 2.2 5.5
Fruits Total Fiber Net ----- Vegetables Total Fiber Net
Pineapple(slice)19.2 1.9 17.3 ----- Spinach(1bunch) 11.9 9.2 2.7
Plum(1) 8.6 1 7.6 ----- -----Squash, Summer(1)4.9 2.2 2.7
Pomegranate(1) 26.5 0.9 25.6 ----- Tomato(1) 5.7 1.4 4.3
Prune(1) 5.3 0.6 4.7 ----- Turnip(1) 7.6 2.2 5.4
Raisins (10) 4.1 0.2 3.9 ----- ----- ----- -----
Raspberry(1c.) 14.2 8.4 5.8 ----- ----- ----- -----
Strawberry(1) 0.8 0.3 0.5----- ----- ----- -----
Watermelon(1c) 10.9 0.8 10.1 ----- ----- ----- -----
Dairy Total Fiber Net
American Cheese(1slice)2 0 2.0
Cheddar Cheese(1oz.)1 0 1.0
Cottage Cheese(1/3c.)2.7 0 2.7
Cream Cheese(1Tb.) 1 0 1.0
Mozzarella Cheese(1/2c)1.8 0 1.8
Swiss Cheese(1oz.) 1 0 1.0
Nuts(shelled) Total Fiber Net
Almond(1c.) 28.0 16.8 11.2
Brazil Nut(1c.) 17.9 7.6 10.3
Cashews(1c.) 37.0 5 32.0
Hazel Nuts(1oz.)5.0 2.7 2.3
Macadamias(1c.)17.3 12.8 4.5
Pecans(1c.) 15.0 10.4 4.6
Pistachios(1c.) 34.7 13.2 21.5
Walnuts(1c.) 13.7 6.8 6.9
Unprocessed Meats
All low carb except liver
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