LER 09 2049 Atkins - Booklet - 08 07 09

atkins
Comprehensive
carb
Counter.
Atkins
comprehensive
carb counter
Contents
Beverages. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 4
Alcoholic Beverages. . . . . . . . . . . . . . . . . . . . . . . . . Pg. 9
Breads, Muffins and Crackers. . . . . . . . . . . . . . . . . . Pg. 10
Cereals and Cereal Bars. . . . . . . . . . . . . . . . . . . . . Pg. 15
Pancakes, Waffles and Breakfast Pastries . . . . . . . . . . Pg. 18
Fruit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 20
Eggs and Cheese. . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 26
Atkins
comprehensive
carb counter
Butter, Cream, Milk and Yogurt. . . . . . . . . . . . . . . . . Pg. 29

Sweeteners, Jams and Syrups . . . . . . . . . . . . . . . . . . Pg. 32
Sauces, Gravies and Marinades. . . . . . . . . . . . . . . . Pg. 34
Seasonings and Condiments. . . . . . . . . . . . . . . . . . . Pg. 37
Abbreviations and Symbols
Fats, Oils and Salad Dressings . . . . . . . . . . . . . . . . . Pg. 40
C = cup
med. = medium
t = teaspoon
Soups. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 42
dia. = diameter
N/A = not applicable
T = tablespoon
Fish and Shellfish . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 46
fl. oz. = fluid ounce
oz. = ounce
w/ = with
Beef, Pork and Lamb. . . . . . . . . . . . . . . . . . . . . . . . Pg. 51
g = gram
pkt. = packet
w/o = without
Poultry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 55
lb. = pound
sm. = small
" = inch
Nuts, Nut Butters and Seeds. . . . . . . . . . . . . . . . . . . Pg. 58
lg. = large
sq. = square
< = less than
Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 60
Grains, Pasta and Rice . . . . . . . . . . . . . . . . . . . . . . Pg. 69
Beans, Legumes and Tofu. . . . . . . . . . . . . . . . . . . . . Pg. 73
Desserts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 74
Brownies, Cakes and Pies . . . . . . . . . . . . . . . . . . . . Pg. 79
Snacks, Cookies and Candies . . . . . . . . . . . . . . . . . Pg. 82
Baking Products. . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 88
Fast Food. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 89
Atkins and Net Carbs

On Atkins, you count grams of Net Carbs, which are the only carbs you
need to concern yourself with. Unlike total carbs, Net Carbs dont include
fiber (or sugar alcohols and glycerine), which have little impact on your
blood-sugar levels. We have also supplied information on fat, protein and
calories for reference only.
Note: The inclusion of a food doesnt mean that its recommended on the Atkins Diet.
A broad array of common foods is included, allowing you to compare those high in
carbs withmore appropriate foods.
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
18.6
18.6
73
5.6
5.6
23
Cranberry juice cocktail

(4 fl. oz.)
18.2
0.1
18.1
0.1
72
Fruit punch (4 fl. oz.)
14.8
0.1
14.6
58
Cranberry juice cocktail,

frozen, concentrate (2 T)
Beverages
Chocolate Drinks
Hot cocoa, Carnation,
w/marshmallows (1 pkt.)
23
0.8
22.2
120
Hot cocoa, Nestle,

no sugar added (1 pkt.)
8.4
0.8
7.6
4.3
0.4
55
Hot cocoa, Nestle Rich

Chocolate (1 pkt.)
24.2
0.7
23.6
1.3
1.1
112
Cranberry juice cocktail,

light, Ocean Spray (4 fl. oz.)
Grape (4 fl. oz.)
18.9
0.1
18.8
0.7
0.1
77
13.9
0.1
13.8
0.7
0.1
58
Nesquik Chocolate Drink

(8 fl. oz.)
33
32
230
Grapefruit, sweetened
(4 fl. oz.)
YooHoo (8 fl. oz.)
29
29
130
Grapefruit, unsweetened
(4 fl. oz.)
11.1
0.1
11
0.6
0.1
47
0.2
Guava nectar (4 fl. oz.)
19
18
0.2
0.1
74
Coffee
Brewed (regular, decaf)
(8 fl. oz.)
Cappuccino, sugar free
ultra creamy mix (3 T)
Lemon (2 T)
2.6
0.1
2.5
0.1
Lime (2 T)
2.8
0.1
2.7
0.1
50
Mango nectar (4 fl. oz.)
18.9
0.9
18
0.3
0.1
73
0.7
0.7
0.2
Orange, fresh (4 fl. oz.)
12.9
0.3
12.7
0.9
0.3
56
0.3
13.2
0.9
0.1
56
15.2
Orange, from concentrate

(4 fl. oz.)
13.4
15.2
14
0.5
60
14.5
0.1
14.4
0.1
0.1
58
Orange Peach Mango,

Dole (4 fl. oz.)
14
Apple (4 fl. oz.)

Apricot nectar (4 fl. oz.)
18.1
0.8
17.3
0.5
0.1
70
Orange Strawberry Banana,

Dole (4 fl. oz.)
14
14
0.5
60
Instant powder (1 t)
Gatorade
Most flavors (8 fl. oz.)
Juices, Fruit
4 | BEVERAGES
BEVERAGES | 5
Food Item (Amount)

Passion fruit (4 fl. oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
17.8
0.2
17.6
0.8
0.2
74
Peach nectar (4 fl. oz.)
17.3
0.8
16.6
0.3
67
Pear nectar (4 fl. oz.)
19.7
0.8
19
0.1
75
Pineapple (4 fl. oz.)
17.2
0.3
17
0.4
0.1
70
Prune (4 fl. oz.)
22.3
1.3
21.1
0.8
91
Tangerine Orange, Tropicana

(4 fl. oz.)
12.5
12.5
55
Clam & tomato (4 fl. oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Chocolate, Reduced Fat,

Hersheys (4 fl. oz.)
15
15
2.5
100
Double Chocolate, Nesquik

(8 fl. oz.)
30
29
230
Strawberry, Low Fat,

Parmalat (8 fl. oz.)
25
25
150
100% Apple Juice (8 fl. oz.)
25
24
100
Squeezed Blueberry Tea

(8 fl. oz.)
19
19
80
Milk, flavored
Nantucket Nectar
Juices, Vegetable
Carrot (4 fl. oz.)
Food Item (Amount)
5.8
5.8
0.7
0.2
55
13.2
0.2
13
0.7
0.2
58
Tomato (4 fl. oz.)
5.1
4.2
0.9
0.1
21
Vegetable juice cocktail

(4 fl. oz.)
5.5
4.5
0.8
0.1
23
Squeezed Diet Lemon Tea

(8 fl. oz.)
Snapple
Lemonade
10
Cranberry Raspberry Drink,

Diet (8 fl. oz.)
28
110
25.9
25.9
0.3
0.1
99
Kiwi Strawberry Juice Drink

(8 fl. oz.)
28
Prepared from concentrate

(8 fl. oz.)
22.6
22.6
88
Prepared from powder

(8 fl. oz.)
26.9
26.9
103
8.4
8.4
21
Crystal Light, prepared

(8 fl. oz.)
6 | BEVERAGES
Tea, Lemon, Sweetened

(8 fl. oz.)
Tea, Lemon, Diet (8 fl. oz.)
BEVERAGES | 7
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Soda (ALL BRANDS)

Cola (12 fl. oz.)
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Tea
38.7
38.7
153
Diet soda (12 fl. oz.)
Brewed (8 fl. oz.)
0.7
0.7
Herbal, brewed (8 fl. oz.)
0.5
0.5
Ginger ale (12 fl. oz.)
31.8
31.8
124
Iced, Diet, Nestea (8 fl. oz.)
1.2
1.2
Iced, Sweetened, Nestea

(8 fl. oz.)
18
18
65
13.2
0.7
12.5
1.1
146
4.6
4.6
0.7
99
Grape (12 fl. oz.)
41.7
41.7
160
Lemon-lime (12 fl. oz.)
38.3
38.3
147
Root beer (12 fl. oz.)
39.2
39.2
152
Cappuccino, w/whole milk

(12 fl. oz.)
11
11
140
Frappuccino, bottled (1 bottle)
37
37
3.5
200
1.1
32
Latte, Iced, w/low-fat milk

(12 fl. oz.)
10
10
Non-alcoholic, ODouls
(12 fl. oz.)
15
15
0.7
70
Latte, w/low-fat milk

(12 fl. oz.)
17
17
12
170
Non-alcoholic, Sharps
(12 fl. oz.)
12.1
12.1
0.4
58
Latte, w/whole milk

(12 fl. oz.)
17
17
11
11
210
Mocha, w/whole milk

(12 fl. oz.)
33
32
12
20
340
Mocha Frappuccino
(12 fl. oz.)
44
44
230
Seltzer/club soda (12 fl. oz.)
Beer
Starbucks
8 | BEVERAGES
Alcoholic Beverages
Beer (12 fl. oz.)

Light beer (12 fl. oz.)
Near beer (12 fl. oz.)
Cocktails
3.3
0.3
0.5
0.1
77
Margarita (3 fl. oz.)
Bloody Mary (3 fl. oz.)
13.9
0.1
13.8
0.1
0.1
219
Pia Colada (3 fl. oz.)
24.9
0.4
24.5
0.5
2.1
191
Screwdriver (3 fl. oz.)
8.6
0.2
8.5
0.5
0.1
85
ALCOHOLIC BEVERAGES | 9
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Hard Liquor
Bourbon, gin, rum, vodka,
etc., any proof (1 fl. oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
BiscuitS
0
82
Sherry
Sherry, dry (3 fl. oz.)
1.4
1.4
0.2
72
Dessert, dry (3 fl. oz.)
4.2
4.2
0.2
130
Dessert, sweet (3 fl. oz.)
12.2
12.2
0.2
158
Non-alcoholic (3 fl. oz.)
1.1
1.1
0.5
26.8
0.9
25.9
4.2
9.8
212
Gold Medal (1)
Homemade (2" dia.)
22
0.5
21.5
160
Grands! (1)
25
0.8
24.3
200
Hungry Jack Refrigerated

Fluffy (1)
11.4
0.4
11
1.7
4.1
89
Pillsbury Buttermilk
Refrigerated (1)
30.4
30.4
1.4
154
28
27
1.5
150
Breads
Wine
Red (3 fl. oz.)
1.8
1.8
0.2
74
White (3 fl. oz.)
0.8
0.8
0.1
70
Wine cooler (3 fl. oz.)
Food Item (Amount)
5.9
5.9
0.1
49
Breads, Muffins
and Crackers
BagelS
Breadsticks, brown & serve (1)

Breadsticks, sesame (1 sm.)
Cornbread (2" sq.)
15
22.7
1.9
20.7
4.9
152
French (1 oz. slice)
14.7
0.9
13.9
2.5
0.9
78
Italian (1 oz. slice)
14.2
0.8
13.4
2.5
77
Oatmeal (1 oz. slice)
13.8
1.1
12.6
2.4
1.3
76
Pita, white (6" dia.)
33.4
1.3
32.1
5.5
0.7
165
Pita, whole wheat (6" dia.)
35.2
4.7
30.5
6.3
1.7
170
Cinnamon raisin (4" dia.)
65.1
2.7
62.4
11.6
323
Plain (3" dia.)
37.9
1.6
36.3
7.5
1.1
195
Pumpernickel (1 oz. slice)
13.5
1.8
11.6
2.5
0.9
71
303
Raisin (1 oz. slice)
14.8
1.2
13.6
2.2
1.3
78
Plain, poppy, sesame

(4" dia.)
58.7
2.5
56.2
11.6
1.8
Rye (1 oz. slice)
13.7
1.6
12.1
2.4
0.9
73
Sourdough (1 oz. slice)
14.7
0.9
13.9
2.5
0.9
78
14
0.7
13.4
2.3
76
White (1 oz. slice)

10 | Breads, Muffins and Crackers
Breads, Muffins and Crackers | 11
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Whole grain (1 oz. slice)
13.4
1.2
12.2
2.6
1.2
74
Whole wheat (1 oz. slice)
13.4
1.2
12.2
2.6
1.2
74
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Rite Lite Rounds, Barbaras (5)
12
12
<1
55
Ritz (5)
10
10
80
10.8
0.4
10.4
1.4
1.8
65
Teriyaki Brown Rice, San-J (3)
13
0.5
12.5
1.5
0.5
60
8.3
0.3
4.2
75
1.3
7.7
1.3
2.6
64
Saltines (5)
Crackers
100% Stoned Wheat (3)
Food Item (Amount)
8.2
1.2
1.1
2.1
53
Brown-rice snaps (8)
11
10
50
Town House (4)
Cheez-It (12)
7.5
0.4
7.1
1.8
3.9
72
Triscuit (3)
Uneeda Biscuits (2)
10.5
0.2
10.3
1.5
1.5
65
20
11.4
11.4
1.7
1.3
61
13
12
1.5
70
Crispbread
Bran-a-Crisp (1)
Finn Crisp (3)
11
60
Water Biscuit,
Pepperidge Farm (4)
Kavli Crispy Thin (3)
13
11
60
Water Biscuit, Carrs (5)
Ryvita Flavorful Fiber (2)
14
11
60
Wheat Thins (8)
10
0.4
9.6
1.2
5.9
68
45
Wheatsworth (5)
10
3.5
80
Whole Wheat, Carrs (2)
11
10
3.5
80
35
Wasa Hearty Rye (1)
Flatbread
9
60
Zweiback (1)
Nejaimes Lavash ()
10
70
English MuffinS
Harvest Crisp 5-Grain (13)
23
22
3.5
130
J J Flats (1)
Health Valley
Sesame, Low Fat (5)
Stoned Wheat, Low Fat (5)
Matzoh, plain ()
Melba Toast (2)
10
1.5
27.8
1.7
26.1
4.3
1.5
139
26.2
1.5
24.7
4.4
134
60
Sourdough (1)
25.8
1.5
24.3
4.3
132
Whole wheat (1)
26.7
4.4
22.2
5.8
1.4
134
10
60
11.8
0.4
11.4
1.4
0.2
56
7.7
0.6
1.2
0.3
39
Cinnamon raisin (1)

Plain (1)
Breads, Muffins and Crackers | 13
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Garlic Bread
Pepperidge Farm (1)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
12
60
Tortillas
14
13
10
160
29
28
190
Corn (1)
12.1
1.4
10.7
1.5
0.6
58
27.2
1.6
25.6
4.3
3.5
159
20
1.9
18.1
2.9
0.4
73
Cream of Rice ( C)
13.9
0.1
13.8
1.1
0.1
63
Muffins (2 oz.)
Banana nut (1)
Food Item (Amount)
La Tortilla Factory, Low Carb,

all flavors (1)
Blueberry (1)
27.2
1.5
25.8
3.1
3.7
157
Flour (1)
Blueberry, toaster (1)
17.6
0.6
17
1.5
3.1
103
Whole wheat (1)
Bran (1)
23.7
19.7
7.3
163
Corn (1)
28.9
1.9
26.9
3.4
4.8
173
Cereals
and Cereal Bars
Crescent, Pillsbury,
refrigerated (1)
11
11
110
Cereal, hot, cooked
Croissant, Sara Lee,

Original (1)
20
19
170
Cream of Wheat, instant,

prepared w/water ( C)
15.8
1.5
14.3
2.2
0.2
77
14.3
0.9
13.4
2.4
2.1
85
Cream of Wheat, flavored

(1 pkt.)
29
0.5
28.5
2.4
0.5
132
RollS
Dinner, brown & serve (1 oz.)

Hamburger (1 oz.)
21.7
1.3
20.4
3.6
3.1
129
White, hard (1 oz.)
14.9
0.7
14.3
2.8
1.2
83
Whole wheat (1 oz.)
14.5
2.1
12.4
2.5
1.3
75
Stuffing
Cornbread, Stove Top ( C)
19
18
160
Turkey, Stove Top ( C)
20
19
170
Farina ( C)
12.4
1.6
10.7
1.6
0.1
58
Grits ( C)
15.7
0.2
15.5
1.7
0.2
73
Maltex ( C)
19.8
1.5
18.3
2.9
0.5
90
Oatmeal
Cinnamon spice (1 pkt.)
35.9
32.9
3.9
2.1
172
Blueberry & cream (1 pkt.)
26.1
24.1
2.7
2.7
135
Instant (1 pkt.)
18.1
3.1
15.1
4.4
1.7
105
Cereals and Cereal Bars | 15
Food Item (Amount)

Plain (all cuts of oats) ( C)
Wheatena ( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
12.6
10.7
1.2
73
14.3
3.3
11.1
2.4
0.6
68
23.5
10
13.5
3.8
Kashi, Puffed ( C)
5.5
1.5
0.5
35
100
18
0.6
0.2
36
82
Life ( C)
17.3
1.4
15.9
2.2
0.9
83
Mothers Harvest Oat Flakes

( C)
15.6
1.5
14.1
1.8
0.8
73
15.3
0.3
15
1.3
0.8
74
12
25
133
21.7
2.1
19.5
3.6
1.3
108
14.5
0.8
0.2
64
18.2
4.3
1.1
125
Cheerrios ( C)
8.6
7.6
1.2
0.7
41
Nut & Honey Crunch ( C)
56
Nutlettes All-In-One Cereal

(1/3 C)
Cocoa Puffs ( C)
13.4
0.1
13.3
0.6
0.5
59
Complete Bran Flakes ( C)
15.4
3.1
12.4
0.4
63
Corn Chex ( C)
12.1
0.3
11.8
0.2
53
Corn Flakes ( C)
12.1
0.4
11.7
0.9
0.1
51
Cracklin Oat Bran ( C)
23.8
3.9
19.9
2.7
4.1
134
Crispix ( C)
12.5
0.3
12.2
1.1
0.1
54
24
14.3
9.8
2.8
0.8
62
Fiber One ( C)
6.5
7.9
0.3
0.5
Calories
18.1
1.3
Fat
(g)
0.3
14.8
11.3
Protein
(g)
20
36.3
Net Carbs
(g)
8.2
Apple Jacks ( C)
12.2
Fiber
(g)
Kashi Medley ( C)
Bran Buds ( C)
Cheerrios, Multigrain ( C)
Carb
(g)
Kix ( C)
Cereal, Ready-to-Eat
All-Bran ( C)
Food Item (Amount)
Frosted Flakes ( C)
18.9
0.4
18.4
0.8
0.1
80
Frosted Mini-Wheats ( C)
22.7
2.9
19.8
2.6
0.4
93
Oatmeal Squares ( C)
Organic Soy Essence ( C)
16.8
3.4
13.4
0.3
67
Product 19 ( C)
12.5
0.5
12
1.3
0.2
55
Protein Crunch Plain ( C)

Puffed Rice ( C)
26
170
6.3
0.1
6.2
0.4
28
Raisin Bran ( C)
23.6
4.1
19.5
2.8
0.7
93
Rice Krispies ( C)
11.4
0.2
11.3
0.8
0.2
50
16
2.7
13.3
2.7
80
Shredded Wheat, lg. biscuit

(2 biscuits)
Shredded Spoonfuls ( C)
38.4
4.6
33.7
5.1
0.8
170
Froot Loops ( C)
14.1
0.3
13.8
0.8
0.5
63
Granola ( C)
20.5
18.5
4.5
5.5
150
2.1
15.1
2.4
0.4
76
15.8
1.7
14.1
1.9
0.6
71
Shredded Wheat, sm. biscuit

( C)
17.2
Grape Nuts Flakes ( C)

Kashi, Honey Puffed ( C)
12.5
11.5
1.5
0.5
60
Special K ( C)
11.2
0.5
10.7
3.2
0.1
57
16 | Cereals and Cereal Bars
Cereals and Cereal Bars | 17
Food Item (Amount)

Spelt Flakes ( C)
Puffed Wheat ( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
11
1.5
9.5
2.5
0.5
50
10
1.5
0.3
45
Total Wheat ( C)
15.9
1.8
14.2
0.5
70
Trix ( C)
12.2
0.3
1.8
0.5
0.8
57
Wheaties ( C)
11.5
10.5
1.6
0.5
53
Cereal Bars
Chocolate-Coated
Granola (1)
22.7
1.2
21.5
2.2
7.3
158
Natures Choice Carob

Chip Granola (1)
16
14
80
Nutri-Grain Strawberry (1)
27
26
140
Peanut Butter Granola (1)
14.7
0.7
14
2.3
5.6
114
SnackWells Blueberry (1)
29.3
1.2
28.1
0.3
121
Food Item (Amount)

Pillsbury Sweet Rolls,
frozen (1)
Coffeecake, crumb topping
(2 oz.)
Cinnamon Rolls
Pepperidge Farm (1)
Pillsbury w/icing,
refrigerated (1)
33
31
12
250
23.9
23.9
2.4
150
18 | Pancakes, Waffles and Breakfast Pastries
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
53
52
10
330
29.4
1.3
28.2
4.3
14.7
263
Danish
Cinnamon (2 oz.)
25.3
0.7
24.6
12.7
229
Entenmanns Pecan
Pastry Ring (2 oz.)
24.6
1.1
23.5
3.2
16.1
246
Pepperidge Farm Cheese

(2 oz.)
21.8
0.9
20.9
5.2
9.6
201
41
39
13
300
Doughnuts
Apple Fritter,
Dunkin Donuts (1)
Bow Tie, Dunkin Donuts (1)
35
34
10
250
23.4
0.7
22.7
2.4
10.8
198
Chocolate Cake,
Dunkin Donuts (1)
19
18
14
210
Glazed Yeast (1)
26.6
0.7
25.9
3.8
13.7
242
Cake (1)
Pancakes, Waffles
and Breakfast
Pastries
Carb
(g)
French Toast
Aunt Jemima, frozen (1 slice)
13.3
0.7
12.6
3.4
2.2
83
Homemade (2 oz. piece)
16.3
0.6
15.7
149
Pepperidge Farm, frozen

(1 slice)
23
22
160
Pancakes, Waffles and Breakfast Pastries | 19
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Blueberry, Aunt Jemima (1)
15.5
0.4
15.1
2.3
1.3
83
from mix (1)
22.3
1.4
20.8
5.9
168
Frozen (6-inch)
31.8
1.3
30.5
3.8
2.4
167
52
49
14
25
490
Pancakes
Pancakes w/Sausage,
Great Start (1 pkg.)
Health Valley Low Fat

Fruit Tart (1)
Pop-Tart (1)
Toaster Strudel Pastry,
Cream Cheese, frozen (1)
37.4
0.5
36.9
2.2
5.3
204
28
27
130
32.2
0.8
31.5
2.7
9.2
219
23
0.5
22.5
11
200
Waffles
Aunt Jemima Blueberry (1)
Eggo Buttermilk (1)
Hungry Jack Homestyle (1)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Applesauce
Toaster Pastries
Frosted Pop-Tart (1)
Food Item (Amount)
14.6
0.6
14
2.1
2.6
88
15
15
2.5
110
14.5
0.5
14
1.5
90
Sweetened ( C)
25.4
1.5
23.9
0.2
0.2
97
Unsweetened ( C)
13.8
1.5
12.3
0.2
0.1
52
Apricots
13.3
1.7
11.6
0.7
52
Dried (6 halves)
Canned, in juice (3 halves)
13
1.9
11.1
0.8
0.1
50
Fresh (3 whole)
11.7
2.5
9.2
1.5
0.4
50
AvocadoS
California (Haas) ( C)
Florida ( C)
4.2
1.7
1.8
15
153
13.5
8.1
5.5
2.4
13.5
170
BananaS
Banana, sm. (1)
23.7
2.4
21.2
0.5
93
Banana chips (1 C)
13.4
1.8
11.7
0.5
7.7
119
9.2
3.8
5.4
0.5
0.3
37
11.8
3.8
8.1
0.9
0.3
48
Blackberries
Fresh ( C)
Frozen, unsweetened ( C)
Blueberries
Fruit
Acerola ( C)
Apple ( med.)
20 | FRUIT
3.8
0.5
3.2
0.2
0.2
16
10.5
1.9
8.7
0.1
0.3
41
Fresh ( C)
10.2
8.3
0.5
0.3
41
Frozen, sweetened ( C)
25.2
2.4
22.8
0.5
0.2
93
9.4
2.1
7.4
0.3
0.5
40
FRUIT | 21
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
7.6
3.2
4.4
0.7
0.4
33
Fresh ( C)
9.2
3.8
5.4
0.5
0.3
37
Gooseberries, raw, no sugar

( C)
8.1
2.6
5.5
0.7
0.2
33
Grapefruit
27
2.7
24.3
1.5
0.5
106
Boysenberries
Cherimoya ( C)
Cherries
Sour, canned, in water ( C)
Sour, fresh ( C)
Sweet, canned,
in water ( C)
Sweet, fresh ( C)
Cranberries, raw, no sugar
( C)
7.8
0.7
0.1
37
0.7
0.1
37
Grapes
9.6
0.9
0.1
44
6.3
0.8
5.5
0.5
0.2
26
Green seedless ( C)
14.2
0.8
13.4
0.5
0.5
57
7.9
0.5
7.4
0.3
0.2
31
14.2
0.8
13.4
0.5
0.5
57
14.6
1.9
12.7
0.2
57
Slip skin
(purple Concord, C)
9.7
1.3
8.3
0.7
0.6
42
0.2
0.1
23
Tokay/Empress/Redflame
(red seedless) ( C)
guava
Guava ( C)
65.4
6.7
58.8
1.8
0.4
245
Fresh (3)
18.3
1.9
16.4
0.5
0.1
68
Figs
17.4
7.7
2.7
1.3
6.4
6.4
0.3
0.3
0.1
0.1
9.8
4.5
5.3
0.7
0.5
42
20.6
0.3
20.3
80
Kiwifruit (1)
11.3
2.6
8.7
0.8
0.3
46
Kumquat (4)
12.5
7.5
0.7
0.1
48
Guava paste (2 T)
30
Lemon juice (2 T)
2.6
0.1
2.5
0.1
30
Loganberries ( C)
9.2
3.8
5.4
0.5
0.3
37
16.5
2.3
14.2
0.6
0.3
64
Fresh ( C)
15.7
1.2
14.5
0.8
0.4
63
Fresh, whole (10)
15.9
1.3
14.6
0.8
0.4
63
Loquat, sm. (10)
Fruit Cocktail
Canned, in heavy syrup
( C)
23.5
Canned, in water ( C)
10.1
22 | FRUIT
1.7
1.3
1.3
Chopped ( C)
Fresh, sm. (1)
9.5
9.3
10.9
Dates
Fresh ( C)
Sections ( C)
1.2
1.2
22.2
8.9
0.5
0.5
0.1
0.1
91
38
Lychees
FRUIT | 23
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Mangos
Dried (1 piece)
Fresh ( C)
Food Item (Amount)
0.3
33
14
1.5
12.5
0.4
0.2
54
Canned in water,
halves ( C)
Fresh, med., Bartlett (1)
7.4
0.7
6.7
0.8
0.3
31
Fresh, sm., Bosc (1)
23.1
2.2
20.9
2.4
0.8
97
Persimmon, lg. ( C)
Crenshaw melon, balls ( C)
5.3
0.7
4.6
0.8
0.1
22
Pineapple
Honeydew, balls ( C)
7.8
0.5
7.3
0.4
0.1
30
Watermelon, balls ( C)
5.5
0.4
5.1
0.5
0.3
25
Fresh, chunks ( C)
16
2.2
13.8
1.3
0.6
67
Cantaloupe, balls ( C)
Nectarine (1)
Oranges
Sections ( C)
10.6
2.2
8.4
0.9
0.1
42
Whole (1)
16.3
3.4
12.9
1.4
0.1
64
14.9
2.7
12.2
0.9
0.2
59
Papayas
Dried (1 piece)
Fresh, sm. (1)
7.5
1.4
6.1
0.5
0.1
30
13.8
6.1
7.7
1.3
0.4
57
7.5
1.6
5.9
0.5
0.1
29
Dried, halves (2)
16
2.1
13.8
0.9
0.2
62
Fresh, sm. (1)
8.8
1.6
7.2
0.6
0.1
34
Passion Fruit (1 C)
Peaches
24 | FRUIT
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
9.5
7.6
0.2
35
Pears
Melons
Cantaloupe, med. (5" dia.)
Carb
(g)
25.1
21.1
0.7
0.7
98
21
3.3
17.7
0.5
0.6
82
15.6
12.6
0.5
0.2
59
10.2
9.2
0.5
0.1
39
9.6
0.9
8.7
0.3
0.3
38
Plums
Dried (prune) (4)
21.1
2.4
18.7
0.9
0.2
80
Dried (prune), canned,

in heavy syrup ( C)
32.5
4.5
28.1
0.2
123
3.7
0.4
3.3
0.2
0.2
16
13.7
1.3
12.5
0.5
51
6.6
0.2
6.4
0.4
0.1
26
Golden (1 T)
8.2
0.4
7.8
0.4
31
Seedless (1 T)
8.1
0.7
7.4
0.3
0.1
31
Fresh, sm. (1)

Purple, canned,
in water ( C)
Pomegranate ()
Raisins
FRUIT | 25
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Raspberries
Fresh ( C)
Rhubarb, fresh ( C)
7.1
4.2
0.6
0.3
30
32.7
5.5
27.2
0.9
0.2
129
2.8
1.1
1.7
0.6
0.1
13
5.1
1.7
3.4
0.4
0.3
22
33
2.4
30.6
0.7
0.2
122
6.8
1.6
5.2
0.3
0.1
26
7.8
1.6
6.2
0.4
0.1
31
Tangerines, sm. (1)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
American Cheese
(1 slice, 2/3 oz.)
0.3
0.3
4.7
6.6
79
American Cheese Food

(1 slice, 2/3 oz.)
1.5
1.5
4.1
5.2
69
Blue, crumbled (2 T)
0.4
0.4
3.6
4.9
60
13
120
Cheese
Strawberries
Fresh, whole ( C)
Food Item (Amount)
Boursin (2 T)
Brie (1 oz.)
0.1
0.1
5.9
7.9
95
Camembert (1 oz.)
0.1
0.1
5.6
6.9
85
Cheddar (1 oz.)
0.4
0.4
7.1
9.4
114
Fruit Juices
(See Beverages,
Juices, fruit)
0.1
2.9
6.9
91
Cottage (2% fat, C)
4.1
4.1
15.5
2.2
101
Cottage, creamed ( C)
2.8
2.8
13.1
4.7
109
Eggs and Cheese
Cracker Barrel (2 T)
100
Cheez Whiz (2 T)
Cream cheese
Eggs
Fried (1)
0.6
0.6
6.2
6.9
92
Chive & onion (2 T)

Plain (2 T)
Poached/broiled (1)
0.6
0.6
6.3
5.3
78
Scrambled, w/milk (1)
1.3
1.3
6.8
7.5
101
Strawberry (2 T)
10
110
0.8
0.8
2.2
10.1
101
100
0.4
0.4
7.1
7.9
101
Scrambled, egg substitute

(1 C)
1.4
1.4
3.6
4.1
58
Edam (1 oz.)
Feta (1 oz.)
1.2
1.2
75
White, before cooking

(1 C)
0.6
0.6
29
Fontina (1 oz.)
0.4
0.4
7.3
8.8
110
Goat, soft (1 oz.)
0.3
0.3
5.3
76
26 | EGGS AND CHEESE
EGGS AND CHEESE | 27
Food Item (Amount)

Gorgonzola (1 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
111
Butter (1 T)
0.1
11.5
102
Butter, whipped (1 T)
70
0.5
0.5
0.5
1.5
20
Gouda (1 oz.)
0.6
0.6
7.1
7.8
101
Butter, Cream, Milk

and Yogurt
Havarti (1 oz.)
0.8
0.8
6.6
8.4
105
Butter
Jarlsberg (1 oz.)
8.1
7.8
107
50
Mascarpone (1 oz.)
Laughing Cow (1) wedge
0.6
0.6
13.2
126
Mozzarella, whole milk (1 oz.)
0.6
0.6
5.5
6.1
80
Mozzarella, part skim (1 oz.)
0.8
0.8
6.9
4.5
72
Muenster (1 oz.)
0.3
0.3
6.6
8.5
104
Neufchatel (2 T)
70
Parmesan, chunk (1 oz.)
0.9
0.9
10.1
7.3
111
Parmesan, grated (1 T)
0.2
0.2
2.6
1.9
28
Port wine spread (2 T)
4.5
4.5
4.5
5.6
90
Provolone (1 oz.)
0.6
0.6
7.3
7.6
100
Ricotta, whole milk (1 C)
1.9
1.9
6.9
107
Ricotta, part skim (1 C)
3.2
3.2
4.9
85
Romano, chunk (1 oz.)
9.1
7.1
105
Romano, grated (1 T)
0.1
0.2
1.7
24
Swiss (1 oz.)
8.1
7.8
107
Swiss Knight (1 wedge)
82
2.8
2.8
4.6
6.2
86
Velveeta (1 oz.)
28 | EGGS AND CHEESE
Cream
Half and half (1 T)
Heavy, liquid (1 T)
0.4
0.4
0.3
5.5
51
Heavy, whipped (2 T)
0.4
0.4
0.3
5.5
52
Light (1 T)
0.6
0.6
0.4
2.9
29
Coffee-mate, fat free hazelnut

(1 T)
25
Coffee-mate, plain (1 T)
20
Creamer, non-dairy
Buttermilk
Cultured from 1% milk (1 C)
13
13
2.5
110
Cultured from skim milk (1 C)
11.7
11.7
8.1
2.2
99
Milk
20.8
20.8
3.3
123
Evaporated (2%, 2 T)
Condensed, canned (2 T)
3.5
3.5
2.3
0.6
29
Evaporated, whole (2 T)
3.2
3.2
2.2
2.4
42
Butter, Cream, Milk and Yogurt | 29
Food Item (Amount)

Low fat (1 C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
11.7
11.7
2.6
102
Yogurt
Breyers
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Nonfat (skim, 1 C)
11.9
11.9
8.4
0.4
86
Reduced fat (2%, 1 C)
11.7
11.7
8.1
4.7
121
Blueberry, Low fat (8 oz.)
48
48
2.5
250
Whole (1 C)
11.4
11.4
8.2
150
Coffee, Lemon or Vanilla,

Low fat (8 oz.)
38
38
10
220
Strawberry, Low fat (8 oz.)
41.3
0.5
40.8
8.6
1.8
218
Classic (8 oz.)
42
42
220
Light (8 oz.)
21
21
120
Blended Snack Packs (4 oz.)
20
21
21
100
Flavored (8 oz.)
36
37
36
37
11
3.5
220
230
Fruit on the Bottom (8 oz.)
39
44
0.1
39
44
23
210
240
Plain Total Classic Greek

Yogurt ( 4 oz.)
3.5
3.5
7.5
11.5
150
Plain Total 2% Greek Yogurt

(4 oz.)
4.5
4.5
10
2.3
75
Plain Total 5% Greek Yogurt

(5.3 oz.)
13
160
Flavored Milk
(See Beverages,
Colombo
milk, fLavored)
almond Milk
Vanilla, unsweetened
40
Plain (1 C)
25
25
120
Vanilla (1 C)
28
28
130
Rice Milk
Dannon
Soy Milk
Chocolate, Soy Dream
(8 fl. oz.)
37
36
3.5
210
Light, Vitasoy (8 fl. oz.)
37
36
3.5
210
Plain, unsweetened (8 fl. oz.)
4.4
3.2
1.2
6.7
4.7
81
Vanilla, Soy Dream (8 fl. oz.)
22
22
150
2.5
40
1.2
1.2
0.9
62
Sour Cream
Light (2 T)
Regular (2 T)
30 | Butter, Cream, Milk and Yogurt
FAGE
Butter, Cream, Milk and Yogurt | 31
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Plain, all brands
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
11.9
0.5
11.4
0.5
0.2
51
5.8
0.4
5.4
0.3
0.1
25
15.7
15.7
58
Chocolate Syrup
Low fat (8 oz.)
15
15
11
130
Hersheys (1 T)
Whole milk (8 oz.)
11
11
150
Hersheys Lite (1 T)
Corn syrup (1 T)
Stonyfield Farm
Nonfat Raspberry (8 oz.)
31
30
160
Honey (1 t)
5.8
5.8
21
Whole Milk Vanilla (6 oz.)
37
37
220
Molasses (1 t)
4.4
4.4
17
Custard (6 oz.)
32
32
3.5
190
Maple (1 T)
13.4
13.4
52
Expresse (1)
11
11
1.5
70
Maple, flavored (1 T)
15.1
15.1
57
Light (6 oz.)
19
19
56
100
Reduced calorie (1 T)
6.6
6.6
25
Original (6 oz.)
33
33
1.5
170
2.5
1.5
0.5
1.5
23
Yoplait
Pancake Syrup
Sugar
Sweeteners, Jams
and Syrups
Jams/Preserves
Apple butter (1 t)
Steels Sugar Free

Chocolate Fudge Sauce (1 T)
2.6
0.1
2.5
10
Brown, packed (1 t)
4.5
4.5
17
Maple (1 t)
2.7
2.7
11
Powdered, unsifted (1 t)
2.5
2.5
10
4.2
4.2
16
Artificially sweetened (1 t)
3.6
0.2
3.4
White (1 t)
Grape jelly (1 t)
4.7
4.7
20
Sweeteners,
Jam/preserves (1 t)
4.6
0.1
4.5
19
Non-Caloric
Reduced sugar (1 t)
0.2
2.8
0.1
0.1
12
Steeles jams, assorted flavors

(1 T)
12.3
32 | Sweeteners, Jams and Syrups
12.3
610
Equal (1 pkt.)
0.9
0.9
Splenda (1 T)
1.6
1.6
Splenda (1 pkt.)
Sweeteners, Jams and Syrups | 33
Food Item (Amount)

Stevia (1 pkt.)
Sugar Twin, brown (1 t)
SweetN Low (1 pkt.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Pasta sauce
0.4
0.4
Contadina Four Cheese

(1 C)
DiGiorno Alfredo (1 C)
Sauces, Gravies
and Marinades
Sauces
Barbecue sauce
Forgione (2 T)
230
90
Newmans Own Sockarooni

(1 C)
60
Prego Marinara (1 C)
1.5
4.5
55
Prego Traditional (1 C)
10.4
8.4
1.1
2.5
68
6.1
1.3
4.8
0.9
1.3
40
2.5
30
0.1
23
Kraft Hickory Smoke (1 T)
4.5
4.5
20
Ragu Old World Style

(1 C)
Raos (1 C)
25
15
Peanut sauce (2 T)
Pesto sauce (2 T)
Cocktail sauce
Kraft (2 T)
6.5
0.2
6.3
0.5
0.2
30
Steels Sugar Free (2 T)
0.5
0.3
0.3
0.5
18
Cranberry sauce, whole

or jellied (2 T)
13
0.5
12.5
50
3.6
0.9
2.7
3.9
7.9
94
0.9
1.2
5.6
14.2
155
19
16
0.5
80
10
0.9
0.1
0.8
0.1
Sweet and Sour sauce

Kraft (2 T)
Steels Sugar Free (2 T)
Taco Sauce
Green (1 T)
Red, Old El Paso, medium
(1 T)
34 | Sauces, Gravies and Marinades
30
0.2
0.5
22
5.1
1
4
0.3
5.4
Hunts Bold Original (1 T)
11
15
Calories
Fat
(g)
Protein
(g)
Net Carbs
(g)
14
Kraft Thickn Spicy (1 T)
Fiber
(g)
Newmans Own Five Cheese

(1 C)
Rocky Mountain Sweetened

(2 T)
Carb
(g)
Sauces, Gravies and Marinades | 35
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
10
10
100
4.4
0.9
3.5
0.8
0.1
18
Hunts Seasoned Tomato

Sauce for Pizza (1 C)
25
Kikkoman Teriyaki (1 T)
Redpack (1 C)
20
Lawrys 30 Minute Mesquite

(1 T)
Red, Ortega Thick & Smooth

(1 T)
Tartar sauce, Kraft (2 T)
Tomato sauce
Canned (1 C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Consorzio California Teriyaki

(1 T)
40
Consorzio Tropical Grill (1 T)
15
KC Masterpiece Hickory &

Spice (1 T)
1.5
40
15
10
Salsa
Gravy, jarred/
canned
Au Jus (2 T)
0.8
0.8
0.4
0.1
Beef (2 T)
1.4
0.1
1.3
1.1
0.7
15
Chicken (2 T)
1.6
0.1
1.5
0.6
1.7
24
Mushroom (2 T)
1.6
0.1
1.5
0.4
0.8
15
Turkey (2 T)
1.5
0.1
1.4
0.8
0.6
15
1.7
0.1
1.6
0.6
2.5
30
A1 Steak House Classic (1 T)
15
Annies Naturals Organic

Smoky Campfire (1 T)
30
Annies Naturals Organic

Spicy Ginger (1 T)
18
Hollandaise sauce (2 T)
Food Item (Amount)
Marinades
36 | Sauces, Gravies and Marinades
Desert Pepper 2 Olive

Roasted Garlic (2 T)
Doritos Medium (2 T)
15
10
Newmans Own Roasted

Garlic (2 T)
10
Old El Paso Thick N Chunky

(2 T)
10
Red (2 T)
0.5
1.5
0.4
0.1
Anchovies, in oil, drained (1)
1.2
0.4
Bacn Pieces, McCormick (1T)
1.5
30
Green (2 T)
Seasonings
and Condiments
Seasonings and Condiments | 37
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Bacon Bits, Oscar Mayer (1 T)
0.2
0.2
2.7
1.3
24
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Mustard, Dijon (1 t)
0.6
0.1
0.5
0.3
0.5
Basil, fresh (1 T)
0.1
0.1
0.1
Mustard, yellow (1 t)
0.4
0.2
0.2
0.2
0.2
Basil, ground (1 T)
0.9
0.6
0.3
0.2
0.1
Olives, black, lg. (5)
1.4
0.7
0.7
0.2
2.4
25
Capers (1 T)
0.4
0.3
0.1
0.2
0.1
Olives, green (5)
0.3
0.2
0.1
0.3
2.5
23
0.2
0.1
0.1
0.1
Caponata (2 T)
Catsup/ketchup (1 T)
Catsup, Steels sugar free (1 T)
Chili powder (1 T)
25
Parsley, fresh (1 T)
4.2
0.2
0.2
0.1
16
Peppers
10
1.4
0.9
0.5
0.3
0.4
Hot cherry (1)

Hot red, canned (1)
Chives (1 T)
0.1
0.1
0.1
0.1
Jalapeo, pickled (1)
Cilantro, fresh (1 T)
0.1
0.1
0.1
Roasted red (1)
10
3.7
2.8
0.7
0.1
15
0.1
0.8
0.1
1.5
1.5
Clam juice (8 fl. oz.)
0.1
0.1
0.4
Pickle, dill (1)
2.7
0.8
1.9
0.4
0.1
12
Cumin seed (1 t)
0.9
0.2
0.7
0.4
0.5
Pickle relish (1 T)
5.4
0.2
5.2
0.1
0.1
20
Dill, fresh (1 T)
Pickle, sweet (1)
11.1
0.4
10.7
0.1
0.1
41
Fish sauce (1 t)
0.2
0.2
0.3
Sofrito (1 t)
Garlic, clove (1)
0.1
0.9
0.2
Soy sauce (1 T)
1.5
1.5
0.9
10
Ginger root (1 T)
1.4
0.1
1.2
0.8
0.2
0.9
1.9
11
0.9
0.1
0.8
0.1
Soy sauce, low sodium (1 T)
Herbs, dried
(oregano, thyme, etc.) (1 t)
0.6
0.4
0.2
0.2
Soy sauce, tamari (1 T)
Hoisin sauce, Steels (2 T)
15
Horseradish, prepared (1 t)
Miso paste (1 T)
Steak sauce (1 T)
0.6
0.2
0.4
0.1
0.4
2.6
1.9
0.8
27
38 | Seasonings and Condiments
2.4
0.3
2.1
0.2
Steak sauce, Newmans Own

(1 T)
0.5
20
Tabasco sauce (1 t)
0.1
Seasonings and Condiments | 39
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
vinegar
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
10
100
Salad Dressings
Balsamic (1 T)
2.3
2.3
10
Cider (1 T)
0.9
0.9
Annies Natural Balsamic

Vinaigrette (2 T)
Red (1 T)
1.5
1.5
Annies Natural Caesar (2 T)
12
120
Kraft Creamy Italian (2 T)
11
110
Kraft French (2 T)
12
120
Rice (1 T)
Rice, seasoned (1 T)
12
White (1 T)
Kraft House Italian (2 T)
12
120
Kraft Peppercorn Ranch (2 T)
18
170
Worcestershire Sauce (1 t)
Fats, Oils and Salad

Dressings
Lard (1 T)
12.8
116
Vegetable shortening
(Crisco, 1 T)
12.8
113
Canola (1 T)
14
124
Corn (1 T)
13.6
120
Olive (1 T)
13.5
119
Peanut (1 T)
13.5
119
Oils, Salad/Cooking
Safflower (1 T)
13.6
120
Sesame (1 T)
13.6
120
Soybean (1 T)
13.6
120
40 | Fats, Oils and Salad Dressings
Kraft Thousand Island (2 T)
10
110
Maries Creamy Caesar (2 T)
0.5
25
250
Maries Parmesan Ranch

(2 T)
0.5
19
180
Maries Tangy French (2 T)
11
130
Newmans Own Creamy

Caesar (2 T)
16
150
Newmans Own Parmesan
11
110
Walden Farms Calorie Free

(2 T)
Wish-Bone Chunky
Blue Cheese (2 T)
0.5
17
170
Wish-Bone Creamy Roasted

(2 T)
13
140
Roasted Garlic (2 T)
Fats, Oils and Salad Dressings | 41
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Wish-Bone Deluxe French

(2 T)
11
120
Campbells, prepared
Wish-Bone Honey Dijon (2 T)
0.5
10
130
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
25
18
180
from condensed
Bean w/Bacon (8 fl. oz.)
Wish-Bone Italian (2 T)
100
Beef Broth (8 fl. oz.)
15
Wish-Bone Ranch (2 T)
17
160
Beef Noodle (8 fl. oz.)
2.5
70
Wish-Bone Russian (2 T)
15
15
110
Cream of Celery (8 fl. oz.)
12
130
Chicken broth (8 fl. oz.)
Wish-Bone Thousand Island

(2 T)
Margarine
Hard (1 T)
0.1
0.1
0.1
11.4
101
Soft (1 T)
0.1
0.1
0.1
11.4
102
0.1
0.1
0.2
11.2
100
11
100
Mayonnaise
Best Foods/Hellmans (1 T)
Kraft (1 T)
10
90
30
Consomm, beef (8 fl. oz.)
25
Cream of Chicken (8 fl. oz.)
110
Chicken Gumbo (8 fl. oz.)
1.5
60
Chicken Noodle (8 fl. oz.)
8.7
0.8
7.9
3.3
1.9
64
2.5
70
Clam Chowder, Manhattan

(8 fl. oz.)
12
10
0.5
60
Clam Chowder,
New England (8 fl. oz.)
13
12
2.5
90
Chicken Rice (8 fl. oz.)
Light (1 T)
1.3
1.3
0.1
4.9
50
Soybean (1 T)
0.4
0.4
0.2
11
99
Miracle Whip (1 T)
3.5
3.5
0.1
4.9
57
Golden Mushroom (8 fl. oz.)
10
80
50
Green Pea (8 fl. oz.)
29
24
180
Miracle Whip Light (1 T)
Soups
Broth/Bouillon, beef (8 oz.)
0.1
Broth, cube, all flavors (1)
0.6
42 | SOUPS
0
0
0.1
0.6
2.6
0.6
0.5
0.1
16
6
Minestrone (8 fl. oz.)
15
11
1.5
90
Tomato (8 fl. oz.)
18
16
80
Turkey Vegetable (8 fl. oz.)
11
2.5
80
Vegetable (8 fl. oz.)
16
14
90
SOUPS | 43
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Vegetable Beef (8 fl. oz.)
13
11
1.5
80
Vegetarian Vegetable
(8 fl. oz.)
13
11
1.5
60
Campbells Chunky
Beef w/Country Vegetables
(8 fl. oz.)
18
15
13
160
Classic Chicken Noodle

(8 fl. oz.)
16
14
130
Minestrone (8 fl. oz.)
22
20
140
Vegetable (8 fl. oz.)
22
18
130
Country Lentil (1)
43
13
30
16
250
Creamy Mushroom (1)
24
22
120
26
170
35
27
12
190
25
20
130
Fantastic in a Cup
Minestrone (1)
Split Pea (1)
Health Valley
Black Bean (1 C)
14 Garden Vegetable (1 C)
17
130
80
Garden Split Pea w/Carrots

(1 C)
20
19
100
44 | SOUPS
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Healthy Choice
Hearty Chicken (8 fl. oz.)
23
20
130
Chicken w/Rice (8 fl. oz.)
16
13
100
New England Clam

Chowder (8 fl. oz.)
24
20
1.5
120
Split Pea/Ham (8 fl. oz.)
28
23
13
170
Garden Vegetable (8 fl. oz.)
25
22
0.5
100
Knorr in a Cup
Beef Vegetable Soup (1)
27
26
150
Red Bean Chili (1)
32
24
170
Lipton in a Cup
Beefy Mushroom (1)
6.6
0.1
6.5
0.9
0.4
33
Harvest Vegetable (1)
17
15
1.5
90
Vegetable (1)
6.5
5.5
0.8
0.2
28
Black Bean (1)
36
12
24
12
1.5
170
Cheddar Broccoli (1)
20
19
130
Nile Spice in a Cup
Chili & Beans (1)
24.7
5.7
19
8.2
2.2
151
Tomato & Rice (1)
22.7
1.4
21.3
4.6
2.8
135
SOUPS | 45
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Progresso
Lentil Soup (8 fl. oz.)
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Bluefish, baked (6 oz.)
43.7
9.3
270
Catfish, baked (6 oz.)
31.8
13.6
259
Baked (6 oz.)
38.8
1.5
179
Dried, salted (3 oz.)
53.4
247
Mrs. Pauls Breaded

(6 pieces)
19
18
11
210
Mrs. Pauls Crunchy

(6 pieces)
21
20
10
140
250
22
15
140
Escarole in Chicken Broth

(8 fl. oz.)
25
Healthy Classics Cream of

Broccoli (8 fl. oz.)
13.3
2.4
10.9
2.4
2.8
88
Healthy Classics Beef Barley

(8 fl. oz.)
20
3.1
16.9
11.3
1.9
142
Meatballs & Pasta (8 fl. oz.)
13
13
140
Tomato Vegetable (8 fl. oz.)
15
90
27
15
4.5
255
19
110
Mrs. Pauls Healthy Treasures

(6 pieces)
30
21
18
11
16
260
36.8
5.6
14.1
296
Van de Kamps Battered

(6 pieces)
18
36.8
Ramen in a Cup
Fantastic Mandarin Broccoli
Big Soup Noodle Bowl (1)
Nissin Noodles Chicken
Ramen (1)
Cod
Fish Sticks
Flounder, baked (6 oz.)
41.1
2.6
199
Gefilte, no sugar added
80
17
100
Fish and Shellfish
(1 piece)
Fish
Gortons Garlic Butter Fillets

(1 piece)
Bass
Sea bass, baked (6 oz.)
40.2
4.4
211
Striped bass, baked (6 oz.)
38.7
5.1
211
46 | FISH AND SHELLFISH
Haddock
Baked (6 oz.)
40.7
1.6
187
Smoked (6 oz.)
42.9
1.6
197
FISH AND SHELLFISH | 47
Food Item (Amount)

Van de Kamps Battered
(2 pieces)
Halibut, baked (6 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
18
18
13
16
260
45.4
238
120
White, canned in oil (6 oz.)
White, canned in water

(6 oz.)
8.7
8.7
Herring
Vita Herring in Sour Cream
(1 C)
Vita Herring Party Snacks
(1 C)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Swordfish, baked (6 oz.)
43.2
8.7
264
Trout, baked (6 oz.)
45.3
14.4
323
50.9
10.7
313
45.1
13.7
316
40.2
5.1
218
43.5
3.3
252
Tuna
Baked (6 oz.)
10
10
120
Mackerel, baked (6 oz.)
40.6
30.3
446
Mahi-mahi, baked (6 oz.)
42
1.6
193
Perch, baked (6 oz.)
42.3
199
Salmon
Baked (6 oz.)
37.6
21
350
Canned (6 oz.)
34.8
12.4
260
Smoked (6 oz.)
31.1
7.4
199
27.8
20.4
303
Sardines
Canned in mustard (6 oz.)
Carb
(g)
Shellfish
Clams
Canned, drained (6 oz.)
Fried, Gortons (15 pieces)
20
20
15
250
Fried, Mrs. Pauls (6 oz.)
58
56
16
32
560
Crab
Canned, drained (6 oz.)
34.9
2.1
168
Steamed (6 oz.)
34.4
174
17.4
17.4
20.5
2.2
174
Surimi (imitation crabmeat)

(6 oz.)
Canned in oil (6 oz.)
41.9
19.5
354
Crawfish (6 oz.)
32.6
1.9
169
Canned in tomato sauce

(6 oz.)
27.8
20.4
303
Lobster, steamed (6 oz.)
2.2
2.2
34.9
167
Scrod, baked (6 oz.)
40
180
Mussels, steamed (6 oz.)
12.6
12.6
40.5
7.6
293
Shad, baked (6 oz.)
26.9
30
429
FISH AND SHELLFISH | 49
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Canned (6 oz.)
6.7
6.7
12
4.2
117
BeEf and Veal
Raw (6 oz.)
6.7
6.7
12
4.2
116
Beef Meals
18.2
12.2
6.1
30.4
18.2
304
Thomas E. Wilson Seasoned

Beef Meatloaf (5 oz.)
4.9
4.9
34.7
6.7
228
Time for Dinner Beef Pot
Scallops
Baked (6 oz.)
Fried, Mrs. Pauls (13 pieces)
Mrs. Pauls (6 oz.)
27
26
12
220
38.2
1.7
36.5
17.4
13.9
365
Cooked (6 oz.)
Gortons Popcorn (22 pieces)
15.7
3.6
12
20.8
1.9
161
35.6
1.8
168
28
28
10
11
250
Mrs. Pauls Cajun (21pieces)
130
1.5
90
Prawns, steamed (6 oz.)
35.6
1.8
168
Van de Kamps Crunchy

Butterfly (7 pieces)
Squid, cooked (6 oz.)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
12
11
17
16
270
23
170
44
41.7
563
Roast (5 oz.)
Beef, Cooked
Brisket (6 oz.)
Shrimp
Cocktail (6 oz.)
Fiber
(g)
Beef, Pork and Lamb
Oysters
Smoked (6 oz.)
Carb
(g)
30
27
10
15
300
6.4
6.4
32.2
236
Chuck (6 oz.)
50.1
31.6
498
Chuck eye steak (6 oz.)
46.2
41.1
568
0.3
0.3
33.3
33.8
449
53.9
8.3
306
Corned beef brisket (6 oz.)

Cubed steak (6 oz.)
Eye round (6 oz.)
45.3
24
410
Ground chuck (6 oz.)
38.9
44
562
454
Ground round (6 oz.)
46.7
28.1
Jerky (5 oz.)
35
Prime rib (6 oz.)
37
56.4
667
Rib eye roast (6 oz.)
37
56.4
667
Rib eye steak (6 oz.)
42.4
37.9
522
Roast (6 oz.)
38.7
45.6
576
Beef, Pork and Lamb | 51
Food Item (Amount)

Roast, deli (6 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
2.3
2.3
34.4
5.2
193
Goat, cooked
Shell steak (6 oz.)
48.7
16
352
Goat (6 oz.)
Short ribs (6 oz.)
36.7
71.4
801
Lamb, cooked
Sirloin steak (6 oz.)
51.7
13.6
344
Ground (6 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
46.1
5.2
243
42.1
33.4
481
Skirt steak (6 oz.)
46.2
41.1
568
Leg, bone-in (6 oz.)
48.1
13.2
325
Tenderloin (6 oz.)
40.9
49.2
619
Rack, bone-in (6 oz.)
44.5
22.6
395
Top loin (6 oz.)
51.7
12.3
332
Rib chop (6 oz.)
37.6
50.3
614
Top sirloin (6 oz.)
44.2
30.4
463
Shoulder (6 oz.)
48.1
13.2
325
Liver, calf (6 oz.)
10.4
10.4
40.5
9.9
304
Stew meat (6 oz.)
57.3
15
379
9.3
24.5
266
Lunch Meats
Veal, cooked
Arm shoulder (6 oz.)
43.3
14
311
and Sausages
Breast (6 oz.)
39.6
33.5
472
Bologna, beef (3 slices)
Cutlet (6 oz.)
51.4
29.3
483
Bologna, beef & pork (3 slices)
2.4
2.4
10
24.1
269
Breakfast sausage (1 link)
1.2
0.7
0.5
4.5
32
1.1
1.1
13.7
21.7
258
Beef & pork (2 oz.)
1.5
1.5
6.8
17
188
1.2
1.2
13.1
143
14
150
Ground (6 oz.)
41.5
12.9
293
Loin (6 oz.)
51.4
29.3
483
Chorizo (2 oz.)
Frankfurters
Rib chop (6 oz.)
40.8
23.8
388
Round steak (6 oz.)
47.6
265
Scallops (6 oz.)
47.8
5.8
255
Beef (1)
Hebrew National (1)
Shank (6 oz.)
43.4
7.9
256
Stew meat (6 oz.)
40.2
13.4
292
52 | Beef, Pork and Lamb
Pork (1)
1.5
1.5
6.4
16.5
181
Ham (6 oz.)
1.8
1.8
28.2
6.6
174
Beef, Pork and Lamb | 53
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Liverwurst (6 oz.)
9.6
6.6
21.6
43.2
528
Food Item (Amount)

Ground (6 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
43.7
35.3
505
Olive loaf (3 slices)
7.8
7.8
10
14
200
Ham, boneless (6 oz.)
38.5
15.3
303
Pastrami, beef (6 oz.)
5.2
5.2
29.3
49.6
594
Kielbasa, w/beef (2 oz.)
0.8
0.8
7.6
17.2
191
Pepperoni (5 pieces)
0.8
0.8
5.8
12.1
137
Loin chop, bone-in (6 oz.)
37.3
43.3
549
Pork and beef sausage (1)
0.7
0.7
3.7
9.8
107
Loin roast (6 oz.)
46.1
24.9
422
13.4
17.2
216
Pancetta (1 oz.)
0.2
0.2
8.6
14
163
0.8
0.8
7.4
15.8
174
Pork sausage (1)

Spam (2 oz.)
Salami
Prosciutto (6 oz.)
0.9
0.9
37.4
13
281
Sausage, Italian (2 oz.)
0.9
0.9
11.4
14.6
183
Beef (3 pieces)
1.9
1.9
10.4
14.3
181
Spare ribs (6 oz.)
49.4
51.5
675
Beef and pork (3 pieces)
0.8
0.8
6.9
10.3
125
Tenderloin (6 oz.)
47.9
8.2
279
Pork (3 pieces)
0.5
0.5
6.8
10.1
122
Poultry
Pork
Pork Meals
Chicken, cooked
Hormel Pork Roast au Jus

(5 oz.)
29
180
Breast filet, skinless (6 oz.)
50.7
13.2
335
Time for Dinner Pork Loin

Roast (5 oz.)
27
200
Breast, w/skin, boneless

(6 oz.)
50.7
13.2
335
Drumstick, skinless, boneless

(6 oz.)
48.1
9.6
293
Pork, Roasted/cooked
Bacon (3 pieces)
0.1
0.1
5.8
9.4
109
Drumstick, w/skin (6 oz.)
46
19
367
Canadian bacon (3 pieces)
0.9
0.9
16.9
5.9
129
Ground (6 oz.)
49.2
12.6
323
50.7
14.1
344
Leg, boneless, w/skin

(6 oz.)
44.2
22.9
395
Chop, center cut, bone-in

(6 oz.)
54 | Beef, Pork and Lamb
poultry | 55
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Light and dark (6 oz.)
40.8
22.8
379
Thigh, boneless, w/skin

(6 oz.)
42.6
26.4
420
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Stouffers Skillet Sensations

Teriyaki Chicken ( package)
46
39
19
280
Uncle Bens Fiesta Bowl (1)
55
51
22
350
Wing, boneless (6 oz.)
45.7
33.1
493
Weaver Chicken Breast

Strips (3 each)
13
11
14
11
210
Banquet Popcorn Chicken

(11 pieces)
18
17
190
Weaver Original Style

Chicken Rondelets (1 each)
10
10
11
210
Birds Eye Zesty Garlic

Chicken (1 C)
28
27
15
11
270
Goya Chicken Croquettes (3)
30
27
13
12
280
Purdue Short Cuts Carved

Chicken Breast ( C)
19
100
36
35
9.9
22
382
Tyson Roasted Whole

Chicken (3 oz.)
16
11
160
Chicken Sausage, Aidells

Smoked Chicken and Apple
(1 each)
16
16
210
37.9
31
442
Chicken Dishes, Frozen
Morton (1)
32
30
18
320
Pepperidge Farm (1)
40
40
12
26
450
Birds Eye Chicken Voila!

Pesto Chicken Primavera
(1 C)
24
22
15
230
Chicken Helper Four Cheese

(1 C)
27
27
24
12
310
Green Giant Chicken Teriyaki

Skillet Meal (1 cups)
45
42
15
1.5
250
Skillet Meals
56 | poultry
Chicken, Refrigerated,
Prepared
Pot Pies
Banquet (1)
Food Item (Amount)
Cornish hen, roasted (6 oz.)

Duck, cooked
Breast, w/o skin (6 oz.)
45
9.6
279
Whole (6 oz.)
26.1
89.2
916
42.8
37.3
519
Goose, Roasted (6 oz.)
poultry | 57
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Breast, w/o skin (6 oz.)
51.1
1.3
230
Ground (6 oz.)
46.5
22.4
400
0.1
0.1
47.6
16.1
349
Sausage (2 oz.)
0.3
0.3
9.6
6.4
97
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
26.7
2.6
24.2
1.6
1.1
124
Coconut, dried, unsweetened

(2 T)
2.4
1.6
0.8
0.7
6.3
64
Hazelnuts, roasted (2 T)
2.8
1.6
1.2
2.5
10.3
106
Macadamia Nuts
Butter (2 T)
Turkey Pot Pies

Banquet (1)
38
35
10
20
370
Swanson (1)
42
39
10
21
400
0.5
50
Turkey Jerky, Sheltons ( oz.)
Carb
(g)
Chestnuts, roasted (6)
Turkey, cooked
Light and dark (6 oz.)
Food Item (Amount)
Roasted (2 T)
Nutella (2 T)
24
230
0.9
1.3
12.7
120
23
21
10
200
6.9
21
4.8
7.7
15.9
187
Butter, smooth (2 T)
6.2
1.9
4.3
8.1
16.3
190
Oil-roasted (2 T)
3.4
1.7
1.8
4.7
8.9
105
Pecans, roasted (2 T)
Almonds
0
1.4
Peanuts
Butter, natural (2 T)
Nuts, Nut Butters

and Seeds
5
2.3
1.9
1.3
0.6
1.2
9.7
93
2.4
0.8
1.7
4.1
8.6
96
4.7
1.6
3.1
3.3
6.9
88
Butter (2 T)
6.8
1.2
5.6
4.8
18.9
203
Pine nuts (2 T)
Paste (1t.)
13.6
1.4
12.2
2.6
7.9
130
Pistachios (2 T)
3.3
1.6
1.7
3.5
8.6
102
Pumpkin seeds, hulled (2 T)
4.3
0.3
1.5
1.6
36
Sesame seeds (2 T)
4.2
2.1
2.1
3.2
8.9
103
Slivered, blanched (2 T)
Whole, roasted (24)
5.7
3.4
2.3
6.1
14.6
166
Brazil nuts, roasted (6)
3.6
1.5
2.1
4.1
18.8
186
Cashews
Butter (2 T)
8.8
0.6
8.2
5.6
15.8
188
Whole, roasted (2 T)
5.6
0.5
5.1
2.6
7.9
98
58 | Nuts, Nut Butters and Seeds
1.7
5.3
8.5
4.7
97
Sunflower seeds, hulled (2 T)
Soybeans, roasted (2 T)
3.9
1.8
2.1
3.1
93
Walnuts, halves (2 T)
1.7
0.8
0.9
1.9
8.2
82
Nuts, Nut Butters and Seeds | 59
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Vegetables
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Broccoli
Artichokes
Whole (1)
Food Item (Amount)
Florets, raw ( C)
1.9
1.1
0.8
1.1
0.1
10
Frozen, chopped, steamed

( C)
4.9
2.8
2.2
2.9
0.1
26
7.1
1.9
5.2
4.3
3.2
70
2.5
50
13.4
6.5
6.9
4.2
0.2
60
7.8
1.8
2.7
0.4
38
40
Steamed, spears (4)
2.5
1.6
1.6
0.2
14
Canned, pieces (4)
1.8
1.2
0.6
1.5
0.5
14
Frozen, steamed ( C)
4.4
1.4
2.9
2.7
0.4
25
Broccoli Rabe, raw ( C)
1.3
10
Bamboo shoots, canned,

sliced ( C)
2.1
0.9
1.2
1.1
0.3
12
Broccolini, steamed ( C)
1.3
6.7
47
Brussels sprouts, steamed

( C)
6.8
4.7
0.4
30
Hearts, frozen ( C)
Hearts, marinated (4 pieces)
Asparagus
Beans, string
Green, steamed ( C)
Green Giant Green Bean
Casserole (2/3 C)
Yellow wax, steamed ( C)
4.9
2.9
1.2
0.2
22
90
4.9
2.1
2.9
1.2
0.2
22
Beets, canned ( C)
6.1
1.4
4.7
0.8
0.1
26
Bok choy ( C)
1.5
1.4
0.2
1.3
0.1
10
Broccoflower, steamed ( C)
4.8
2.5
2.3
2.3
0.2
25
60 | VEGETABLES
Broccoli Dishes
Birds Eye Broccoli
w/Cheese Sauce ( C)
Green Giant Broccoli &
Three Cheese Sauce ( C)
Cabbage
Chinese ( C)
1.4
1.4
0.9
0.1
Green, shredded, raw ( C)
1.9
0.8
1.1
0.5
0.1
Green, steamed ( C)
3.3
1.7
1.6
0.8
0.3
17
Red, shredded, raw ( C)
2.1
0.7
1.4
0.5
0.1
Savoy, steamed ( C)
3.9
1.9
1.3
0.1
17
Cardoon, steamed ( C)
3.9
1.2
2.7
0.6
0.1
16
VEGETABLES | 61
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Corn
Carrots
Sliced, steamed ( C)
8.2
2.6
5.6
0.9
0.1
35
Canned ( C)
15.2
1.6
13.6
2.2
0.8
66
Whole, 7" long, raw (1)
7.3
2.2
5.1
0.7
0.1
31
Cob (1)
19.3
2.2
17.2
2.6
83
Cream style, canned ( C)
23.2
1.5
21.7
2.2
0.5
92
Kernels ( C)
14.7
2.1
12.6
2.5
0.9
66
1.4
0.4
0.4
0.1
Cauliflower
Raw ( C)
2.6
1.3
1.4
0.1
13
Steamed ( C)
2.6
1.7
0.9
1.1
0.3
14
Cucumber Slices ( C)
Dandelion greens ( C)
3.4
1.5
1.8
1.1
0.3
17
6.8
1.8
3.8
2.9
64
Eggplant, broiled ( C)
3.3
1.2
2.1
0.4
0.1
14
2.5
60
Cauliflower Dishes
Birds Eye Cauliflower
w/Cheese Sauce ( C)
Green Giant Cauliflower
& Cheese Flavored Sauce
( C)
Celeriac, cooked ( C)
Endive ( C)
Raw (1 stalk)
Chard, steamed ( C)
4.6
0.9
3.6
0.7
0.2
21
1.2
1.8
0.6
0.1
14
1.5
0.7
0.8
0.3
0.1
3.6
1.8
1.8
1.7
0.1
18
Chayote, steamed ( C)
4.1
2.2
1.8
0.5
0.4
19
Coleslaw, w/dressing ( C)
7.5
0.9
6.6
0.8
1.6
41
Collards, steamed ( C)
62 | VEGETABLES
1.8
1.4
0.4
0.4
0.1
16.7
4.6
12.1
6.5
0.3
94
Fennel
Celery
Steamed ( C)
Fava beans, steamed ( C)
4.7
2.7
0.3
25
Braised ( C)
2.8
1.3
1.5
0.6
0.1
12
Raw ( C)
3.2
1.4
1.8
0.5
0.1
13
Garlic cloves (1)

Jerusalem artichoke, raw ( C)
0.1
0.9
0.2
13.1
1.2
11.9
1.5
57
Jicama, raw ( C)
5.7
3.2
2.5
0.5
0.1
25
Kale, steamed ( C)
3.4
1.3
2.1
1.9
0.3
20
Kohlrabi, steamed ( C)
5.5
0.9
4.6
1.5
0.1
24
Boston/Bibb ( C)
0.7
0.3
0.4
0.4
0.1
Iceberg ( C)
0.6
0.4
0.2
0.3
0.1
Lettuce
VEGETABLES | 63
Food Item (Amount)

Looseleaf/mesclun ( C)
Romaine ( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
0.5
0.5
0.4
0.1
0.7
0.5
0.2
0.5
0.1
birds eye, Frozen

Asparagus Stir Fry (1 C)
1.5
16.5
2.5
0.3
45
California Style Vegetables

( C)
100
Pepper Stir-Fry (1 C)
25
5.5
4.5
95
Rotelle Pasta & Vegetables

( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Onions, chopped, raw ( C)
6.9
1.4
5.5
0.9
0.1
30
15.2
3.1
12.1
0.2
63
Pea pods/Snow peas ( C)
Parsnips, steamed ( C)
5.6
2.2
3.4
2.6
0.2
34
Peas, frozen ( C)
9.9
3.4
6.5
3.8
0.3
55
Green, raw ( C)
4.8
1.3
3.5
0.7
0.1
20
Red, raw ( C)
4.8
1.5
3.3
0.7
0.1
20
23
22
150
Peppers
PotatoES
Au Gratin, Betty Crocker
( C)
Green Giant, frozen

Mixed Vegetables ( C)
Food Item (Amount)
10
50
Baked, sm. ( potato)
11.6
1.1
10.5
1.1
0.1
50
80
Boiled ( C)
15.6
1.4
14.2
1.3
0.1
67
5.8
1.7
4.1
2.8
0.2
29
10.4
1.5
8.8
1.1
0.2
40
4.2
2.3
3.5
0.6
29
0.6
1.4
1.4
0.2
12
Mustard greens, steamed

( C)
1.5
1.4
0.1
1.6
0.2
11
Idahoan Real Potato

Hash Browns ( C)
Nopales (cactus pads), cooked

( C)
2.4
1.5
11
Mashed, Boston Market

( C)
Okra, steamed ( C)
5.8
3.8
1.5
0.1
26
Mashed, from flakes,

prepared ( C)
Teriyaki Vegetables (1 C)
Mushrooms
Portobello (4 oz.)
Shiitake, cooked ( C)
Straw, canned ( C)
Whole, raw ( C)
64 | VEGETABLES
French fries, frozen (10)
15.8
13.9
1.6
3.8
101
Hash browns, frozen,

cooked ( C)
21.9
1.6
20.4
2.5
170
Hash browns, toaster,

Ore-Ida (2 patties)
25
12
220
14.3
1.6
12.8
1.3
3.7
95
23
22
180
15.8
2.4
13.4
5.9
119
VEGETABLES | 65
Food Item (Amount)

Scalloped, Betty Crocker
( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
23
22
150
Sprouts, Raw
Pumpkin
Boiled ( C)
Carb
(g)
Fiber
(g)
Alfalfa ( C)
0.6
0.4
Mung bean ( C)
3.1
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
0.2
0.7
0.1
2.1
1.6
16
1.4
4.6
0.9
0.1
25
Canned ( C)
9.2
5.1
4.1
2.1
41
Acorn, baked ( C)
14.9
4.5
10.4
1.2
0.1
57
Radicchio ( C)
0.9
0.2
0.7
0.3
0.1
Acorn, boiled ( C)
10.8
3.2
7.6
0.8
0.1
42
Butternut, baked, cubes

( C)
10.8
2.9
7.9
0.9
0.1
41
Butternut, baked, mashed

( C)
12.9
3.4
9.4
1.1
0.1
49
Hubbard, boiled, mashed

( C)
7.6
3.4
4.2
1.8
0.4
35
Radishes (10)
1.6
0.7
0.9
0.3
0.2
Rutabaga, boiled ( C)
7.4
1.5
5.9
1.1
0.2
33
Sauerkraut ( C)
5.1
2.1
1.1
0.2
22
Scallions/green onions ( C)
3.7
1.3
2.4
0.9
0.1
16
13.4
0.6
12.9
0.1
58
1.5
1.3
0.2
0.9
0.3
10
Shallots ( C)
Sorrel, cooked ( C)
Spinach
100
Creamed, Green Giant

( C)
Creamed, Birds Eye ( C)
10
80
Frozen, steamed ( C)
5.1
2.9
2.2
0.2
27
Raw ( C)
0.5
0.4
0.1
0.4
0.1
Squash
1.1
3.9
0.5
0.2
21
Summer/Yellow, raw ( C)
Spaghetti, cooked ( C)
2.5
1.1
1.4
0.7
0.1
11
Summer/Yellow, steamed
( C)
3.9
1.3
2.6
0.8
0.3
18
Zucchini, raw ( C)
1.9
0.8
1.1
0.8
0.1
Zucchini, steamed ( C)
2.6
1.1
1.5
1.1
0.1
13
13.8
1.7
12.1
0.1
59
Sweet PotatoES
Baked, med. ( potato)
66 | VEGETABLES
Boiled ( potato)
18.3
1.4
17
1.3
0.2
79
Candied ( C)
27.3
2.4
25
0.9
3.2
134
VEGETABLES | 67
Food Item (Amount)

Mashed ( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
39.8
36.9
2.7
0.5
172
Turnips
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Taro, cooked ( C)
4.7
0.7
2.9
0.5
30
Boiled, cubes ( C)
3.8
1.6
2.3
0.6
0.1
16
Tomatillo, chopped ( C)
3.9
1.3
2.6
0.6
0.7
21
Boiled, mashed ( C)
5.6
2.3
3.3
0.8
0.1
24
8.7
1.8
0.6
35
Water chestnuts ( C)
TomatoES
Cherry (10)
7.9
1.9
1.4
0.6
36
Watercress ( C)
0.2
0.2
0.4
Plum (1)
2.9
0.7
2.2
0.5
0.2
13
Yams, canned, mashed ( C)
29.7
2.2
27.5
2.5
0.3
129
Yuca (cassava), raw ( C)
39.2
1.9
37.3
1.4
0.3
165
22.2
19.2
1.8
0.4
97
Small (1, 3 oz.)
4.2
3.2
0.8
0.3
19
Sun-dried, in oil (1 T)
3.2
0.8
2.4
0.7
1.9
29
Grains, Pasta
and Rice
Tomato Products,
Canned
Diced, in juice (1 C)
2.5
0.5
0.5
13
Paste (2 T)
6.3
1.3
1.2
0.2
27
Pomi ( C)
30
Pure (2 T)
0.6
2.4
0.5
0.1
13
Oat bran (2 T)
7.8
1.8
0.8
29
10
45
Wheat bran (2 T)
4.7
3.1
1.6
1.1
0.3
16
Bulgur, cooked ( C)
16.9
4.1
12.8
2.8
0.2
76
Sauce, Del Monte (1 C)
0.5
3.5
20
Sauce, Contadina (1 C)
0.5
2.5
15
Stewed, Contadina ( C)
35
2.1
0.3
18
Masa (corn flour) (2 T)
10.9
1.4
9.5
1.3
0.5
52
3.1
2.5
0.6
0.8
0.2
14
Millet, cooked ( C)
28.4
1.6
26.8
4.2
1.2
143
Recipe Ready Diced,

Contadina ( C)
Turnip Greens
Frozen, chopped ( C)
Raw, steamed ( C)
68 | VEGETABLES
Grains
Barley, cooked ( C)
Bran
Cornmeal (2 T)
13.4
1.3
12.1
1.5
0.3
63
Hominy, cooked ( C)
11.8
2.1
9.7
1.2
0.7
59
Kasha (buckwheat groats),

cooked ( C)
74.3
9.4
64.8
11.6
2.7
343
Grains, Pasta and Rice | 69
Food Item (Amount)

Quinoa, dry (1 C)
Tabbouleh, dry (1 C)
Wheat germ, toasted (2 T)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
29.3
2.5
26.8
5.6
2.5
159
Pasta, Cooked
Protein
(g)
Fat
(g)
Calories
28.3
26.3
5.8
1.2
149
17.8
0.9
16.9
5.1
0.1
94
88
Plain, all shapes ( C)
19.8
0.9
18.9
3.3
0.5
99
Ravioli, Celentano, frozen (4)
40
38
12
260
Spinach ( C)
18.3
2.5
15.9
3.2
0.4
91
Whole wheat ( C)
18.6
16.6
3.7
0.4
87
22.5
3.1
19.4
2.1
0.6
101
20
0.5
120
1.8
5.2
4.1
1.5
54
18.2
1.1
17.1
0.1
9.8
0.3
9.6
2.2
1.1
55
Fantastic, w/lentils,
Meal in a Cup (1)
47
38
12
220
Near East Couscous Broccoli

& Cheese ( C)
21
1.5
19.5
2.5
120
Pasta, Specialty, Cooked
Macaroni and Cheese

20.5
1.5
19
180
Kraft, prepared ( C)
22
0.5
21.5
160
Morton, frozen ( C)
17
1.5
15.5
4.5
120
Egg ( C)
19.9
0.9
19
3.8
12
106
Japanese somen ( C)
24.2
1.4
22.8
3.5
0.2
115
Rice ( C)
21.9
0.9
21
0.8
0.2
96
Thai rice ( C)
24.5
23.5
1.5
0.1
105
Udon (brown rice), dry (1 oz.)
19.6
1.6
18
4.1
103
Noodles, Cooked
70 | Grains, Pasta and Rice
Net Carbs
(g)
Fresh (4 oz.)
Casbah Sahara Cheddar

Broccoli ( C)
Amys, frozen ( C)
Fiber
(g)
Macaroni, protein-enriched
( C)
26
Couscous
Couscous, cooked ( C)
Carb
(g)
Corn ( C)
Quinoa ( C)
17.5
1.2
16.3
90
Rice ( C)
23.5
1.5
22
92
Semolina ( C)
20.6
19.7
3.8
0.7
102
Sesame rice ( C)
18.5
16.5
100
20
2.5
17.5
0.8
95
Angel Hair Pasta w/Herbs,

Pasta Roni (1 C)
42
40
13
320
Lasagne w/Sauce,
Celentano, frozen (7 oz.)
29
27
11
12
270
Noodles & Sauce,

Beef Flavor, Lipton (1 C)
42
40
10
280
Spelt ( C)
Pasta Dishes
Grains, Pasta and Rice | 71
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
98
12
86
15
510
Beans, Legumes
and Tofu
Ravioli, beef in tomato and

meat sauce, canned (1 C)
36.9
3.7
33.2
8.4
5.4
229
Beans/Legumes, cooked
Spaghetti, w/tomato sauce

& cheese, canned ( C)
19.3
1.3
18
2.8
0.8
95
Basmati, dry ( C)
39.2
1.1
38
0.7
179
Brown, cooked ( C)
22.4
1.8
20.6
2.5
0.9
108
Short grain risotto, cooked

( C)
26.7
0.9
25.8
2.2
0.2
121
Penne w/Tomato Mushroom

Sauce, Classico (1 container)
Rice
White, cooked ( C)
22.3
0.3
21.9
2.1
0.2
103
Wild, cooked ( C)
17.5
1.5
16
3.3
0.3
83
Rice And Grain Dishes

Casbah Spanish Pilaf,
cooked ( C)
24
0.7
23.3
2.7
0.3
107
Lipton Rice & Sauce, Chicken

Flavor, cooked (1 C)
24
0.5
23.5
3.5
120
Lipton Rice & Sauce, Chicken

Risotto, cooked (1 C)
22
0.5
21.5
3.5
115
Near East Brown Rice Pilaf,

cooked ( C)
20
1.5
18.5
2.5
2.2
105
Near East Wheat Pilaf,

cooked ( C)
21
72 | Grains, Pasta and Rice
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Baked beans w/pork ( C)
25.3
7.0
18.3
6.6
134
Baked beans, vegetarian

( C)
26.1
6.4
19.7
6.1
0.6
118
40
Bean dip
Regular (2 T)
25
Beans w/pork & tomato

sauce, canned ( C)
Black bean (2 T)
24.5
6.1
18.5
6.5
1.3
124
Black beans ( C)
20.4
7.5
12.9
7.6
0.5
114
Black-eyed peas ( C)
17.9
5.6
12.3
6.7
0.5
100
20
13
2.5
120
14.1
4.7
9.4
11.6
4.7
147
Chickpeas/garbanzo beans
( C)
Chili, canned
Con carne w/beans ( C)
19
4.9
14.1
0.4
103
Falafel (2 oz. patty)
Vegetarian w/beans ( C)
18.1
3.2
14.9
7.6
10.1
189
Great northern beans ( C)
18.7
6.2
12.5
7.4
0.4
104
6.2
1.6
4.6
1.5
2.6
53
19.8
8.2
11.6
8.1
0.1
110
Hummus (2 T)
2.5
18.5
1.8
105
Kidney beans ( C)
Beans, Legumes, and Tofu | 73
Food Item (Amount)

Lentils ( C)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
19.9
7.8
12.1
8.9
0.4
115
Edys/Dreyers
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Lima beans, baby ( C)
21.2
14.2
7.3
0.4
115
Heath Toffee Crunch ( C)
18
18
120
Navy beans ( C)
23.9
5.8
18.1
7.9
0.5
129
Vanilla ( C)
17
17
2.5
100
Peas, split ( C)
20.7
8.1
12.6
8.2
0.4
116
Haagen-Dazs
Pink beans ( C)
23.6
4.5
19.1
7.7
0.4
126
Chocolate ( C)
28
0.8
27.3
140
Pinto beans ( C)
21.9
7.4
14.6
0.4
117
Vanilla ( C)
29
29
140
Refried beans, canned ( C)
19.6
6.7
12.9
6.9
1.6
118
10
3.8
6.2
11.1
5.8
127
18.9
18.9
1.6
80
Firm ( C)
5.4
2.9
2.5
19.9
11
83
Handi-Snacks Gel Snacks (1)
20
20
80
Regular ( C)
2.3
0.4
10
5.9
94
Sugar-Free Jell-O Gelatin

Snacks (1)
1.3
Sugar-free gelatin ( C)
0.8
0.8
1.3
Soybeans, green ( C)
Tofu
Silken, firm ( C)
2.7
0.1
2.6
7.8
3.1
70
Silken, soft ( C)
3.2
0.1
3.1
5.4
3.1
62
Gelatin dessert, prepared

( C)
Ice Cream
Ben & Jerrys
Desserts
Frozen Yogurt
Ben & Jerrys
Cherry Garcia ( C)
31
31
170
Chocolate Fudge Brownie

( C)
36
35
190
74 | DESSERTS
Gelatin
Cherry Garcia ( C)
25
25
16
240
Chocolate Chip Cookie

Dough ( C)
30
30
17
270
Chocolate Fudge Brownie

( C)
33
31
14
250
NY Fudge Crunch ( C)
28
26
20
290
DESSERTS | 75
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Tofutti Life Lite Tofutti, various

flavors ( C)
21
21
11
200
Tofutti Life Lite Chocolate

Cutie (1)
21
21
140
Breyers
Butter Pecan ( C)
14
14
12
170
Chocolate ( C)
18
17
160
French Vanilla ( C)
14
14
10
160
Vanilla ( C)
15
15
150
Chocolate ( C)
22
21
18
270
Coffee ( C)
21
21
18
270
Rum Raisin ( C)
22
22
17
270
Strawberry ( C)
23
0.8
22.3
16
250
Frozen fruit bar w/cream

(2 oz.)
Fudgsicle, No Sugar Added
(1)
Haagen-Dazs
Starbucks
Classic Coffee ( C)
26
26
12
230
Java Chip ( C)
29
29
13
250
Mousse
Expert Food Mousse Mix (1 t)
Miscellaneous
Frozen Treats
Dove Miniatures (1)
60
13
13
60
18.6
18.6
1.1
75
19.3
0.1
19.2
1.3
86
0.5
45
Klondike No Sugar Added

Bar (1)
19
18
10
190
Edys Whole Fruit Fruit Bar (1)

Frozen fruit bar, most flavors
(3 oz.)
24
23
23
190
Nestle Crunch No Sugar

Added Vanilla Bar (1)
16
16
140
12
4.5
100
23
22
150
Nestle Ice Screamers Nesquik

Bars (1)
14
Rice Dream Vanilla Non-Dairy

Dessert ( C)
25
30.1
30.1
1.1
137
Ocean Spray No Sugar

Added Fruit Juice Bar (1)
Sherbet, various flavors ( C)

Soy Delicious Creamy Fudge
Bar (1)
25
23
140
11
11
45
15
From instant ( C)
Non-Dairy
76 | DESSERTS
Popsicle (1)
Popsicle, sugar free (1)
DESSERTS | 77
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Starbucks Mocha Frappuccino

Bar (1)
22
19
120
Yoplait Double Fruit Smoothies

(1)
11
11
45
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Swiss Miss Chocolate Vanilla

Swirl (1)
26
26
160
Swiss Miss Lemon Meringue (1)
30
30
150
28
26
120
Sorbets
Pudding MIXEs
Hagen-Dazs Chocolate ( C)
Banana, made w/whole

milk ( C)
28.8
Chocolate, made w/whole

milk ( C)
27.6
1.5
26.2
4.6
4.6
163
Egg custard, made w/whole

milk ( C)
23.4
23.4
5.5
5.5
162
Rice, made w/whole milk

( C)
30
30
2.5
160
Tapioca, made w/whole

milk ( C)
27.6
27.6
4.1
4.1
161
Brownies, Cakes
and Pies
28
28
3.8
4.1
162
Brownies
Vanilla, made w/whole milk

( C)
28.8
4.3
166
30
28
120
31
0.5
30.5
120
Cool Whip Lite (2 T)
20
Cool Whip Regular (2 T)
1.5
25
23.2
23.2
1.3
1.8
114
12
11
90
Angel food, from mix

(1/12 cake)
29.2
0.1
29
0.2
128
Cheesecake (1/12 cake)
20.4
0.3
20.1
4.4
18
257
Whipped Topping
Pillsbury (1)
Ready-Made Pudding
Sara Lee Brownie Bites (1)
Jell-O Chocolate (1)
28
28
160
Jell-O Vanilla (1)
25
25
160
Kozy Shack Rice ( C)
22
22
130
78 | DESSERTS
Hagen-Dazs Raspberry ( C)
Hagen-Dazs Zesty Lemon
( C)
Cakes
Brownies, Cakes and Pies | 79
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
50
48
37
550
Pies
34.2
1.5
32.7
3.5
14.3
270
Apple, Mrs. Smiths (1/8 pie)
Devils food, from mix,

Pillsbury (1/12 cake)
33
31
14
270
Banana cream
(9", frozen, 1/8 pie)
Entenmanns Chocolate
Fudge Cake (1 slice)
47
45
14
310
Chocolate cheesecake,
Mrs. Smiths (1/6 cake)
Chocolate pudding, from mix
(1/12 cake)
Carb
(g)
Apple, 9", frozen (1/8 pie)
27.5
14
240
Protein
(g)
Fat
(g)
Calories
42.5
40.5
2.4
13.8
296
56
2.6
53.4
17
390
29.1
0.6
28.5
3.1
11.9
231
43.6
1.3
42.3
2.3
12.5
290
49.8
48.8
2.5
13.8
325
Chocolate cream (9", 1/8 pie)
44.3
2.8
41.5
6.8
22.9
400
Coconut custard (8", 1/6 pie)
Cherry (9", frozen,
1/8
pie)
Net Carbs
(g)
Entenmanns Sour Cream

Chip & Nut Loaf (1 slice)
28
31.4
1.9
29.5
6.1
13.7
270
Gingerbread, from mix

(1/9 cake)
34
0.8
33.2
2.7
6.8
207
Lemon meringue
(9", homemade, 1/8 pie)
49.7
1.5
48.1
4.8
16.4
362
Pepperidge Farm 3-Layer

Vanilla (1/8 cake)
35
34
11
250
Peach (9", homemade,

1/8 pie)
55.4
53.5
3.2
16.3
375
13.8
0.1
13.7
1.6
5.6
110
Peach, Mrs. Smiths (1/8 pie)
53
1.9
51.1
16
365
6.1
57.6
27.1
503
14
14
120
Pecan (9", homemade,

1/8 pie)
63.7
Sara Lee All Butter Pound

(1/12 cake)
4.2
36.7
14.4
316
90
Pumpkin (9", homemade,

1/8 pie)
40.9
Sara Lee Toasted Almond

Cheesecake Bites (1)
Pound cake w/butter

(1/12 cake)
0.5
Blueberry (9", frozen, 1/8 pie)
Fiber
(g)
40
37
250
23.2
0.2
23
2.1
110
Rhubarb (9", 1/8 pie)
45.1
45.1
12.6
507
White, from mix, Betty

Crocker (1/12 cake)
34
34
10
230
Strawberry cream tart (1)
33.4
1.4
32
2.5
15.8
281
Yellow, from mix, Duncan

Hines (1/12 cake)
36
36
11
250
Sponge (16 oz.,
1/12
cake)
Pumpkin, Banquet (1/8 pie)
80 | Brownies, Cakes and Pies
Brownies, Cakes and Pies | 81
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Jellybeans (10 pieces)
Pie Crust
Pie crust (9", frozen,
Food Item (Amount)
1/8
pie)
Graham cracker crust

(9", 1/8 pie)
7.9
0.2
7.8
0.7
5.3
82
19.2
0.5
18.7
1.2
7.3
145
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
10.2
10.2
0.1
40
Kit Kat ( oz.)
26.9
0.8
26.1
10.7
216
M&Ms Peanut (10 pieces)
12.1
0.7
11.4
1.9
5.3
103
10
0.4
9.6
0.6
69
M&Ms Plain (20 pieces)

Milk Chocolate (1 oz. bar)
26.1
1.5
24.6
13.5
226
and Candies
Milk chocolate w/almonds

(1.4 oz. bar)
21.8
2.5
19.3
3.7
14.1
216
Candy
Milky Way (2.1 oz. bar)
43
42
2.7
9.7
254
Snacks, Cookies
Almond Joy (1.72 oz. bar)

Andes Mints (8)
Cadbury Caramello
(1.6 oz. bar)
28.6
2.4
26.2
2.1
13.1
229
Peppermint Patties (3)
33
33
160
22
21
13
200
Raisinets (20 pieces)
14.2
13.2
0.9
3.2
82
28.5
0.7
27.8
2.8
9.8
213
Cadbury Dairy (10 blocks)
24
23
12
220
Cadbury Fruit and Nut

(10 blocks)
25
24
10
200
Caramel Twix (2 oz. bar)
37.4
0.6
36.8
2.6
13.9
284
Chunky (1.4 oz. bar)
22.8
1.9
20.9
3.6
11.7
198
Crunch (1.4 oz. bar)
26.1
25
2.4
10.5
209
31
31
130
Gumdrops (10 pieces)
35.6
35.6
139
Hard candy, all flavors

(4 pieces)
23.5
23.5
0.1
95
Kisses (8 pieces)
22.4
1.3
21.1
2.6
11.6
194
Good & Plenty (33 pieces)
82 | Snacks, Cookies and Candies
Reeses Peanut Butter Cups (2)
25
24
14
250
Reeses Pieces (20 pieces)
9.8
0.5
9.4
2.2
3.4
79
Snickers (2 oz. bar)
33.8
1.4
32.3
4.6
14
273
Starburst Fruit Chews (5 pieces)
21.1
21.1
0.1
2.1
99
3 Musketeers (2.1 oz. bar)
46.1
45.1
1.9
7.7
250
31
31
0.5
130
13.9
0.2
13.7
1.3
2.6
84
Twizzlers (3 pieces)
Cookies
Animal Crackers (15)
Archway
Chocolate Chip (2)
Iced Molasses (2)
Oatmeal (2)
11.3
11.3
0.7
4.7
87
39
0.6
38.4
2.1
7.2
228
33.4
1.5
32
7.5
212
Snacks, Cookies and Candies | 83
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Nilla Wafers (2)
Barbaras
Old Fashioned
Oatmeal Crisp (1)
Traditional Shortbread Crisp
(1)
10
2.5
60
80
Chips Ahoy! (2)
14
13.3
1.3
5.3
107
Famous Amos Oatmeal Raisin

(2)
10
0.4
9.6
2.9
68
Fig bar (2)
22.7
1.5
21.2
1.2
2.3
111
Fudge Shoppe Deluxe Graham

Crackers (2)
12.1
0.5
11.5
0.9
4.5
91
11
0.3
10.8
0.5
1.3
60
Health Valley
Chocolate Chocolate Chip
(1)
Nutter Butter (2)

Oatmeal (2", from mix, 2)
Ginger snaps (2)
Food Item (Amount)
13
11
100
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
0.1
5.9
0.3
1.3
35
19
18
130
20.9
1.2
19.7
2.4
6.2
148
Oreo
Double Stuff (2)
Sandwich (2)
20
19
140
15.3
0.7
14.7
1.3
4.7
107
10
0.3
9.8
0.5
2.5
65
Pepperidge farm
Bordeaux (2)
Chessmen (2)
12
0.3
11.7
1.3
3.3
80
Milano (2)
14
0.3
13.7
1.3
6.7
120
175
Sandies Pecan Shortbread (2)
18.2
0.6
17.6
1.9
10.6
Shortbread (2)
10.3
0.3
10
3.9
80
4.9
4.9
0.3
1.7
36
Sugar wafer w/cream filling

(2)
14
13
100
Vienna Fingers (2)
21
21
150
Keebler Droxies (2)
14
14
1.3
94
Walkers Shortbread (1)
11
11
100
Keebler Oatmeal (2)
15.9
0.7
15.2
1.4
4.7
111
Snacks, Savory
9.5
9.5
3.5
70
Ultra Racquet Chips (6)
0.5
30
Champion Chip (2)
10
0.5
9.5
80
Cheetos Crunchy (21 pieces)
15
14
10
160
Fig Newmans (2)
13
0.5
12.5
0.8
60
Cheetos Curls (20 pieces)
10
1.3
18.7
2.7
13.3
200
Newman Os (2)
20
19
4.5
130
Peanut Crunch Oatmeal (1)
Lorna Doone (2)

Newmans Own
Cheese Snacks
Food Item (Amount)

Just the Cheese (1 oz.)
Roberts American Gourmet
Pirates Booty (1 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
10.1
162
18
1.5
16.5
128
1.9
18.4
2.5
11.8
188
Fritos Original (20 pieces)
9.4
0.6
8.8
1.3
6.3
100
Onion rings, dry snack (1 oz.)
19.5
19.5
0.1
134
Popcorn
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Lays Classic (20 pieces)
15
14
10
150
Pringles Original (14 pieces)
15
14
11
160
22
21
110
Soft (1)
38.4
0.9
37.5
4.5
1.7
190
Sticks (45 pieces)
21.6
0.9
20.6
2.8
0.9
103
Twisted (5 pieces)
23.8
22.8
2.7
1.1
114
7.2
3.8
3.4
7.6
5.5
101
Doritos 3D Cool Ranch

(20 pieces)
13.3
0.7
12.6
1.5
4.4
104
Doritos Nacho Cheesier

(20 pieces)
22.7
1.3
21.3
2.7
9.3
187
19
17
150
Tortilla chips (20 pieces)
22.6
2.3
20.3
2.5
9.4
180
Tostitos Baked (20 pieces)
36.9
3.1
33.8
3.1
1.5
169
Soybeans, roasted (2 T)
Cracker Jacks ( C)
23
22
120
Newmans Own Microwave

Popcorn (1 C)
4.6
0.9
3.7
0.6
3.1
49
Orville Redenbacher
HomeStyle (1 C)
35
PopSecret (1 C)
2.5
40
12.3
6.3
109
Potato chips
Baked KC Masterpiece BBQ
(15 pieces)
Fiber
(g)
Rods (3 pieces)
20.2
Pork Rinds (20)
Carb
(g)
Pretzels
Corn Chips
Barbecue (20 pieces)
Food Item (Amount)
Tortilla chips
Newmans Own Yellow Corn

(1 oz.)
30
2.7
27.3
2.7
4.1
164
13.7
1.1
12.6
8.4
128
Cape Cod Yukon Gold

(1 oz.)
19
18
135
GeniSoy Soy Crisps

(25 pieces)
17
15
7.5
110
Lays Baked (15 pieces)
31.4
2.7
28.6
2.7
2.1
150
Good Health Veggie Crinkle

Chips (1 oz.)
18
17
140
Barbecue (20 pieces)
Vegetable chips
and Snacks
Food Item (Amount)

Roberts American Gourmet
Original Veggie Chips
(1 oz.)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Food Item (Amount)
19
17
130
Flour, all purpose (1 C)

Gelatin, unsweetened
(1 envelope)
Terra Chips (1 oz.)
18
15
140
Ghee (1 t)
Terra Stix (1 oz.)
16
13
150
Molasses (1 T)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
23.9
0.8
23
3.2
0.3
114
23
4.3
37
14.1
14.1
55
Terra Taro Chips (1 oz.)
19
15
140
Sugar, brown (1 t)
4.5
4.5
17
Top Banana Plantain Chips

(1 oz.)
17
15
130
Sugar, white (1 t)
4.2
4.2
16
ThickenThin not/Starch (1 t)
2.3
2.3
Cheeseburger (1)
36
34
15
14
330
Big Mac (1)
47
44
24
34
590
N/A
12
12
110
46
44
26
18
450
N/A
21
4.5
35
Chef Salad (1)
17
150
Garden Salad (1)
100
Baking Products
Baking soda ( t)
Chocolate, baking,
unsweetened (1 oz.)
4.4
3.7
2.9
15.7
148
14.4
1.3
13
6.8
109
Chocolate chips, semisweet

(2 T)
Chocolate chips, semisweet,
mini (2 T)
13.7
1.3
12.4
0.9
6.5
104
Cinnamon, ground (1 t)
1.8
1.3
0.6
0.1
0.1
Cocoa powder, unsweetened

(2 T)
5.8
3.6
2.3
2.1
1.5
25
Coconut, shredded (1 C)
3.1
Coconut milk, canned ( C)

Cornmeal (2 T)
88 | Baking Products
Fast Food
Burger Chains
McDonalds
Hamburger Patty (1)

Chicken McGrill Sandwich
(1)
Chicken Fillet (1)
McSalad Shaker Salads
1.8
1.3
0.7
6.7
71
3.2
1.3
1.9
2.3
24.1
223
13.4
1.3
12.1
1.5
0.3
63
FAST FOOD | 89
Food Item (Amount)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
Burger King
Hamburger
Hamburger Patty
Whopper
Whopper Patty
BK Broiler Sandwich
BK Broiler Chicken Breast
Patty
Protein
(g)
Fat
(g)
Calories
Turkey Club Salad
33
21
350
Grilled Chicken
Caesar Salad
33
230
29
27
20
17
340
15
14.5
180
30
27
24
10
310
N/A
21
4.5
35
<1
<1
23
12
220
28
18
14
130
11
10
140
53
49
29
39
680
25
23
320
DQ Homestyle Cheeseburger
Cheeseburger Patty
52
3..0
49
30
25
550
N/A
21
4.5
35
Dairy Queen/Brazier
Grilled Chicken Sandwich

Grilled Chicken
Pizza Chains
37
34
25
19
410
19
14
200
100
Chicken Fillet Sandwich
46
44
27
16
430
19
3.5
110
Regular Roast Beef Sandwich
34
32
21
16
350
Regular Roast Beef Sandwich,

w/o bun
16
13.5
175
Grilled Chicken Delux

Sandwich
37
35
29
22
450
Grilled Chicken Delux

Sandwich, w/o bun
N/A
21
4.5
35
90 | FAST FOOD
Net Carbs
(g)
lb. Hamburger Patty
Arbys
Fiber
(g)
2 oz. Hamburger Patty
Grilled Chicken Fillet
Carb
(g)
30
Wendys
Classic Single w/Everything
Food Item (Amount)
Pizza Hut
Mild Buffalo Wings
(5 pieces)
22
12
210
Pepperoni Lovers Pizza

(1 slice)
Hot Buffalo Wings (4 pieces)
27
25
11
11
250
Veggie Lovers Pizza (1 slice)
29
27
220
Buffalo Wings, BBQ

(1 avg. piece)
1.5
<1
1.5
5.5
2.5
51
Buffalo Wings, hot

(1 avg. piece)
1.5
<1
0.5
5.5
2.5
45
Classic Hand Tossed Pizza

( of 12" med. pie)
55
52
15.5
11
375
Dominos
FAST FOOD | 91
Food Item (Amount)

Crunchy Thin Crust Pizza
( of 12" med. pie)
Ultimate Deep Dish
( of 12" med. pie)
Carb
(g)
Fiber
(g)
Net Carbs
(g)
Protein
(g)
Fat
(g)
Calories
31
29
12
12
273
68.5
64.5
23
27.5
598
18
15
12
210
120
Notes
Taco Bell
Taco (1)
Taco, w/o tortilla (1)
Taco Salad (10)
69
16
53
30
52
850
Taco Salad, w/o shell (1)
31
15
16
24
22
400
10
10
165
Sandwich Chains
Subway
Tuna Salad (1)
Roast Beef Salad (1)
11
12
114
Turkey Breast Salad (1)
11
11
105
50
Original Recipe Chicken

Breast Sandwich (1)
16
15
29
24
400
Hot & Spicy Chicken Breast

Sandwich (1)
23
22
38
29
505
Tender Roast Sandwich,

w/o sauce (1)
23
22
31
270
Veggie Delight (1)

KFC
92 | FAST FOOD
NOTES | 93
Notes
94 | NOTES
Notes
NOTES | 95
Notes
96 | NOTES
Notes
NOTES | 97
Notes
98 | NOTES
Notes
NOTES | 99
Notes
100 | NOTES
Notes
NOTES |101

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atkins

Butter, Cream, Milk and Yogurt. . . . . . . . . . . . . . . . . Pg. 29

Abbreviations and Symbols

Fats, Oils and Salad Dressings . . . . . . . . . . . . . . . . . Pg. 40

N/A = not applicable

Fish and Shellfish . . . . . . . . . . . . . . . . . . . . . . . . . . Pg. 46

fl. oz. = fluid ounce

Beef, Pork and Lamb. . . . . . . . . . . . . . . . . . . . . . . . Pg. 51

Nuts, Nut Butters and Seeds. . . . . . . . . . . . . . . . . . . Pg. 58

< = less than

Atkins and Net Carbs

Food Item (Amount)

Food Item (Amount)

Cranberry juice cocktail

Fruit punch (4 fl. oz.)

Cranberry juice cocktail,

Hot cocoa, Nestle,

Hot cocoa, Nestle Rich

Cranberry juice cocktail,

Grape (4 fl. oz.)

Nesquik Chocolate Drink

YooHoo (8 fl. oz.)

Guava nectar (4 fl. oz.)

Mango nectar (4 fl. oz.)

Orange, fresh (4 fl. oz.)

Orange, from concentrate

Orange Peach Mango,

Apple (4 fl. oz.)

Orange Strawberry Banana,

Food Item (Amount)

Peach nectar (4 fl. oz.)

Pear nectar (4 fl. oz.)

Pineapple (4 fl. oz.)

Prune (4 fl. oz.)

Tangerine Orange, Tropicana

Clam & tomato (4 fl. oz.)

Chocolate, Reduced Fat,

Double Chocolate, Nesquik

Strawberry, Low Fat,

100% Apple Juice (8 fl. oz.)

Squeezed Blueberry Tea

Food Item (Amount)

Tomato (4 fl. oz.)

Vegetable juice cocktail

Squeezed Diet Lemon Tea

Cranberry Raspberry Drink,

Kiwi Strawberry Juice Drink

Prepared from concentrate

Prepared from powder

Crystal Light, prepared

Tea, Lemon, Sweetened

Food Item (Amount)

Soda (ALL BRANDS)

Food Item (Amount)

Diet soda (12 fl. oz.)

Brewed (8 fl. oz.)

Herbal, brewed (8 fl. oz.)

Ginger ale (12 fl. oz.)

Iced, Diet, Nestea (8 fl. oz.)

Iced, Sweetened, Nestea

Grape (12 fl. oz.)

Lemon-lime (12 fl. oz.)

Root beer (12 fl. oz.)