Keto foods list

From WikiMD's Food, Medicine & Wellness Encyclopedia

Ketogenic food

Keto foods list - nutritional values[edit source]

This section provides a detailed list of Keto foods list, particularly focusing on their suitability for a low-carb or ketogenic diet. The table columns are color-coded for your convenience:

Name Food group Keto friendliness Calories Fat Protein Carbohydrate Fiber Net carbohydrates Sugars Cholesterol Saturated fats Serving weight Serving description
Alfalfa sprouts, raw Vegetables Keto friendly 2 tr tr 0.2 tr 8
Radishes Vegetables Keto friendly 2 tr tr 0.2 tr 0.2 14 3 medium
Brie Cheese Keto friendly 167 10 0 0 tr 56 0.1 50 g 50
Camembert Cheese Keto friendly 150 10 0 0 tr 31 0.1 50 g 50
Goat cheese, soft Cheese Keto friendly 134 9 0 0 tr 71 2.6 50 g 50
Gruyere Cheese Keto friendly 207 15 0 0 tr 29 1.7 50 g 50
Parmesan, grated Cheese Keto friendly 27 2 0 0 tr 62 4 15 mL 6
Processed cheese food, thin slices Cheese Keto friendly 78 5 0 0 tr 9 5.7 1 21
Romano, grated Cheese Keto friendly 25 2 0 0 tr 79 2.2 15 mL 6
Swiss, processed, thin slices Cheese Keto friendly 70 5 0 0 tr 51 3.2 1 21
Whipping cream, 35% M.F., not whipped Cream Keto friendly 49 tr 0 0 tr 40 3 15 mL 15
Egg white, cooked Eggs and Egg Dishes Keto friendly 16 3 0 0 7.9 1 large 33
Egg, poached Eggs and Egg Dishes Keto friendly 74 6 0 0 61 6 1 large 50
Anchovies, canned in oil, drained solids Fish Keto friendly 17 2 0 0 0 63 4.2 2 8
Arctic char, cooked Fish Keto friendly 119 20 0 0 0 53 6.1 75 g 75
Bass, mixed species, baked or broiled Fish Keto friendly 110 18 0 0 0 68 5.2 75 g 75
Burbot (loche), raw Fish Keto friendly 71 16 0 0 0 58 7.7 90 g 90
Catfish, channel, farmed, baked or broiled Fish Keto friendly 114 14 0 0 0 72 9.6 75 g 75
Cisco (lake herring, tullibee), baked or broiled Fish Keto friendly 98 17 0 0 0 53 6.3 75 g 75
Cisco (lake herring, tullibee), raw Fish Keto friendly 88 17 0 0 0 58 6.6 90 g 90
Cod, Atlantic, baked or broiled Fish Keto friendly 79 17 0 0 0 59 5.9 75 g 75
Cod, Atlantic, dried and salted, soaked in water Fish Keto friendly 62 13 0 0 0 57 5.1 75 g 75
Grayling, baked or broiled Fish Keto friendly 80 17 0 0 0 55 75 g 75
Haddock, baked or broiled Fish Keto friendly 84 18 0 0 0 68 1.8 75 g 75
Halibut, Atlantic and Pacific, baked or broiled Fish Keto friendly 105 20 0 0 0 55 0.4 75 g 75
Herring, Atlantic, kippered Fish Keto friendly 163 18 0 0 0 54 2.8 75 g 75
Mackerel, Atlantic, baked or broiled Fish Keto friendly 197 18 0 0 0 59 1.4 75 g 75
Ocean Perch, Atlantic, baked or broiled Fish Keto friendly 91 18 0 0 0 52 2.8 75 g 75
Pickerel (Walleye), baked or broiled Fish Keto friendly 89 18 0 0 0 1.5 75 g 75
Pike, northern, baked or broiled Fish Keto friendly 71 16 0 0 0 86 3.8 75 g 75
Pollock, Atlantic, baked or broiled Fish Keto friendly 89 19 0 0 0 78 1.5 75 g 75
Salmon, Atlantic, farmed, baked or broiled Fish Keto friendly 155 17 0 0 0 78 4.1 75 g 75
Salmon, chum (keta), baked or broiled Fish Keto friendly 116 19 0 0 0 77 3.8 75 g 75
Salmon, chum (keta), canned, drained solids with bone, salted Fish Keto friendly 106 16 0 0 0 84 75 g 75
Salmon, chum (keta), canned, drained solids with bone, unsalted Fish Keto friendly 106 16 0 0 0 77 7.3 75 g 75
Salmon, coho, farmed, baked or broiled Fish Keto friendly 134 18 0 0 0 77 1 75 g 75
Salmon, eggs, raw Fish Keto friendly 116 24 0 0 0 65 3.4 90 g 90
Salmon, pink, canned, drained with bones Fish Keto friendly 102 17 0 0 0 75 g 75
Salmon, smoked Fish Keto friendly 47 7 0 0 0 85 2 pieces 40
Salmon, smoked, lox Fish Keto friendly 47 7 0 0 0 62 2 2 pieces 40
Salmon, sockeye, baked or broiled Fish Keto friendly 162 20 0 0 0 69 1.6 75 g 75
Sardines, Atlantic, canned in oil, drained with bones Fish Keto friendly 220 26 0 0 0 60 2.5 1 can 106
Snapper, mixed species, baked or broiled Fish Keto friendly 96 20 0 0 0 62 75 g 75
Sole (flatfish), baked or broiled Fish Keto friendly 88 18 0 0 0 55 2.7 75 g 75
Trout, rainbow, farmed, baked or broiled Fish Keto friendly 127 18 0 0 0 67 1.6 75 g 75
Tuna, light, canned in water, drained, salted Fish Keto friendly 87 19 0 0 0 68 0.7 75 g 75
Tuna, light, canned with oil, drained, salted Fish Keto friendly 149 22 0 0 0 74 1.9 75 g 75
Turbot, baked or broiled Fish Keto friendly 92 15 0 0 0 52 0.9 75 g 75
Whitefish, lake, native, baked Fish Keto friendly 100 17 0 0 0 0.5 75 g 75
Crab, canned, drained Shellfish Keto friendly 71 15 0 0 0 71 0.6 125 mL 71
Crab, snow, boiled or steamed Shellfish Keto friendly 72 15 0 0 0 73 1.3 125 mL 62
Crayfish, mixed species, farmed, boiled or steamed Shellfish Keto friendly 52 11 0 0 0 69 1.8 4 medium 60
Scallops, cooked, steamed Shellfish Keto friendly 87 18 0 0 0 63 1.5 6 medium 78
Shrimp, boiled or steamed Shellfish Keto friendly 30 6 0 0 0 64 1.6 6 medium 30
Crab cake Fish Products Keto friendly 93 12 0 0 67 1.3 1 60
Blade roast, lean + fat, braised Beef Keto friendly 200 26 0 0 0 1.6 75 g 75
Blade steak, lean + fat, braised Beef Keto friendly 227 23 0 0 0 1.4 75 g 75
Composite, roast, lean + fat, cooked Beef Keto friendly 181 24 0 0 0 82 0.1 75 g 75
Composite, steak, lean + fat, cooked Beef Keto friendly 196 25 0 0 0 82 0.5 75 g 75
Cross rib roast, lean + fat, braised Beef Keto friendly 197 27 0 0 0 77 1.6 75 g 75
Eye of round roast, lean + fat, roasted Beef Keto friendly 148 24 0 0 0 58 7.4 75 g 75
Eye of round steak, lean + fat, braised Beef Keto friendly 171 28 0 0 0 55 0.1 75 g 75
Flank steak, lean + fat, braised Beef Keto friendly 184 25 0 0 0 0.8 75 g 75
Ground, extra lean, crumbled, pan-fried Beef Keto friendly 167 23 0 0 0 74 1.4 75 g 75
Ground, lean, crumbled, pan-fried Beef Keto friendly 194 22 0 0 0 88 0.9 75 g 75
Ground, medium, crumbled, pan-fried Beef Keto friendly 214 22 0 0 0 62 2 75 g 75
Ground, regular, crumbled, pan-fried Beef Keto friendly 243 22 0 0 0 82 1.4 75 g 75
Inside (top) round roast, lean + fat, roasted Beef Keto friendly 133 24 0 0 0 84 3.1 75 g 75
Inside (top) round steak, lean + fat, braised Beef Keto friendly 175 30 0 0 0 68 3 75 g 75
Outside (bottom) round roast, lean + fat, roasted Beef Keto friendly 158 25 0 0 0 56 1.3 75 g 75
Outside (bottom) round steak, lean + fat, braised Beef Keto friendly 195 29 0 0 0 51 2.5 75 g 75
Rib eye steak, lean + fat, broiled Beef Keto friendly 230 20 0 0 0 59 8.7 75 g 75
Rib steak, lean + fat, broiled Beef Keto friendly 232 23 0 0 0 3.7 75 g 75
Rump roast, lean + fat, broiled Beef Keto friendly 164 21 0 0 0 73 5.1 75 g 75
Short ribs, lean + fat, simmered Beef Keto friendly 309 17 0 0 0 62 4.9 75 g 75
Sirloin tip roast, lean + fat, roasted Beef Keto friendly 156 25 0 0 0 133 5.2 75g 75
Standing rib roast, lean + fat, roasted Beef Keto friendly 237 21 0 0 0 7.2 75g 75
Stewing beef, lean, simmered Beef Keto friendly 183 28 0 0 0 159 1.7 75g 75
Strip loin ( New York ) steak, lean + fat, broiled Beef Keto friendly 191 23 0 0 0 537 0.9 75g 75
T-Bone (Porterhouse) steak, lean + fat, broiled Beef Keto friendly 216 22 0 0 0 286 1.7 75g 75
Tenderloin, steak, lean + fat, broiled Beef Keto friendly 170 24 0 0 0 423 6.7 75g 75
Top sirloin steak, lean + fat, broiled Beef Keto friendly 146 21 0 0 0 364 0.8 75g 75
Composite cuts, lean + fat, cooked Veal Keto friendly 173 23 0 0 0 71 3.3 75g 75
Cutlets, grain-fed, pan-fried Veal Keto friendly 136 27 0 0 0 3.4 75g 75
Cutlets, milk-fed, pan-fried Veal Keto friendly 142 28 0 0 0 27 1.4 75g 75
Ground, broiled Veal Keto friendly 129 18 0 0 0 26 2.1 75g 75
Leg, lean + fat, roasted Veal Keto friendly 120 21 0 0 0 31 75g 75
Loin, lean + fat, roasted Veal Keto friendly 163 19 0 0 0 22 75g 75
Shoulder, whole, lean + fat, roasted Veal Keto friendly 142 23 0 0 0 55 0.8 75g 75
Stewing meat, lean, braised Veal Keto friendly 141 26 0 0 0 32 1.1 75g 75
Back ribs, lean + fat, roasted Pork Keto friendly 274 21 0 0 0 38 1.3 75g 75
Centre cut, loin, chop, lean + fat, broiled Pork Keto friendly 180 22 0 0 0 36 0.5 75g 75
Centre cut, loin, chop, lean + fat, pan-fried Pork Keto friendly 208 22 0 0 0 39 1 75g 75
Ground, lean, pan-fried Pork Keto friendly 175 19 0 0 0 22 0.7 75g 75
Ground, medium, pan-fried Pork Keto friendly 224 18 0 0 0 25 0.9 75g 75
Leg, butt end, lean + fat, roasted Pork Keto friendly 189 22 0 0 0 27 75g 75
Loin, rib end, lean + fat, broiled Pork Keto friendly 197 22 0 0 0 32 3.6 75g 75
Loin, rib end, lean + fat, pan-fried Pork Keto friendly 199 20 0 0 0 33 0.2 75g 75
Shoulder, butt, lean + fat, roasted Pork Keto friendly 198 19 0 0 0 31 1.1 75g 75
Shoulder, whole, lean + fat, roasted Pork Keto friendly 219 17 0 0 0 21 0.1 75g 75
Spareribs, lean + fat, braised Pork Keto friendly 251 20 0 0 0 21 0.1 75g 75
Tenderloin, lean, roasted Pork Keto friendly 108 21 0 0 0 16 0.2 75g 75
American, fresh, foreshank, lean + fat, cooked Lamb Keto friendly 182 21 0 0 0 41 0.9 75g 75
American, fresh, ground, cooked Lamb Keto friendly 212 19 0 0 0 38 0.1 75g 75
American, fresh, leg, whole, lean + fat, cooked Lamb Keto friendly 194 19 0 0 0 43 0.3 75g 75
American, fresh, loin, lean + fat, cooked Lamb Keto friendly 232 17 0 0 0 52 0.2 75g 75
American, fresh, rib, lean + fat, cooked Lamb Keto friendly 269 16 0 0 0 67 0.4 75g 75
American, fresh, shoulder, whole, lean+ fat, cooked Lamb Keto friendly 207 17 0 0 0 64 0.8 75g 75
New Zealand, frozen, composite, lean + fat, cooked Lamb Keto friendly 203 19 0 0 0 30 0.1 75g 75
New Zealand, frozen, foreshank, lean + fat, braised Lamb Keto friendly 194 20 0 0 0 40 0.2 75g 75
New Zealand, frozen, leg, whole, lean + fat, roasted Lamb Keto friendly 176 19 0 0 0 41 0.1 75g 75
New Zealand, frozen, loin, lean + fat, broiled Lamb Keto friendly 222 18 0 0 0 45 1.7 75g 75
Chicken, broiler, breast, meat and skin, roasted Poultry and Game Birds Keto friendly 142 19 0 0 0 9 2.6 75g 75
Chicken, broiler, breast, meat, roasted Poultry and Game Birds Keto friendly 119 25 0 0 0 11 2.2 75g 75
Chicken, broiler, drumstick, meat and skin, roasted Poultry and Game Birds Keto friendly 161 16 0 0 0 69 3.3 75g 75
Chicken, broiler, drumstick, meat, roasted Poultry and Game Birds Keto friendly 127 19 0 0 0 42 2.7 75g 75
Chicken, broiler, flesh and skin, roasted Poultry and Game Birds Keto friendly 179 20 0 0 0 23 3.2 75g 75
Chicken, broiler, flesh, roasted Poultry and Game Birds Keto friendly 143 22 0 0 0 42 2.6 75g 75
Chicken, broiler, thigh, meat and skin, roasted Poultry and Game Birds Keto friendly 187 15 0 0 0 23 75g 75
Chicken, broiler, thigh, meat, roasted Poultry and Game Birds Keto friendly 127 19 0 0 0 19 1.4 75g 75
Chicken, broiler, wing, meat and skin, roasted Poultry and Game Birds Keto friendly 218 20 0 0 0 17 1.7 75g 75
Chicken, cornish game hens, flesh and skin, roasted Poultry and Game Birds Keto friendly 195 17 0 0 0 38 1.4 75g 75
Chicken, ground, lean, cooked Poultry and Game Birds Keto friendly 153 16 0 0 0 5.4 75g 75
Duck, domesticated, roasted Poultry and Game Birds Keto friendly 253 14 0 0 0 3.2 75g 75
Duck, wild, cooked Poultry and Game Birds Keto friendly 128 23 0 0 0 1.5 75g 75
Goose, domesticated, flesh, roasted Poultry and Game Birds Keto friendly 179 22 0 0 0 4.1 75g 75
Goose, wild ( Canada goose), flesh, roasted Poultry and Game Birds Keto friendly 150 23 0 0 0 3.1 75g 75
Ptarmigan, flesh, cooked Poultry and Game Birds Keto friendly 116 23 0 0 0 2.4 75g 75
Spruce grouse, flesh, cooked Poultry and Game Birds Keto friendly 99 20 0 0 0 2.4 75g 75
Turkey, dark meat and skin, roasted Poultry and Game Birds Keto friendly 162 17 0 0 0 1.6 75g 75
Turkey, dark meat, roasted Poultry and Game Birds Keto friendly 139 19 0 0 0 1.7 75g 75
Turkey, ground, cooked Poultry and Game Birds Keto friendly 176 21 0 0 0 1.7 75g 75
Turkey, light meat and skin, roasted Poultry and Game Birds Keto friendly 143 21 0 0 0 1.6 75g 75
Turkey, light meat, roasted Poultry and Game Birds Keto friendly 116 21 0 0 0 75g 75
Bear, simmered Game Meats and Other Meats Keto friendly 194 24 0 0 0 3.2 75g 75
Beaver, roasted Game Meats and Other Meats Keto friendly 95 20 0 0 0 2.3 75g 75
Bison, roasted Game Meats and Other Meats Keto friendly 107 21 0 0 0 75g 75
Caribou (reindeer), roasted Game Meats and Other Meats Keto friendly 122 24 0 0 0 0.4 75g 75
Deer (venison), roasted Game Meats and Other Meats Keto friendly 119 23 0 0 0 3 75g 75
Emu, inside drum, broiled Game Meats and Other Meats Keto friendly 117 24 0 0 0 1.7 75g 75
Goat, roasted Game Meats and Other Meats Keto friendly 107 20 0 0 0 75g 75
Horsemeat, roasted Game Meats and Other Meats Keto friendly 131 21 0 0 0 75g 75
Moose, roasted Game Meats and Other Meats Keto friendly 121 26 0 0 0 75g 75
Narwhal skin (muktuk), raw Game Meats and Other Meats Keto friendly 119 20 0 0 0 4.1 90 g 90
Ostrich, inside strip, cooked Game Meats and Other Meats Keto friendly 123 22 0 0 0 3.3 75g 75
Rabbit, composite cuts, roasted Game Meats and Other Meats Keto friendly 148 22 0 0 0 75g 75
Seal meat, boiled Game Meats and Other Meats Keto friendly 129 26 0 0 0 5 75g 75
Heart, beef, simmered Liver and Organ Meats Keto friendly 124 21 0 0 7 75g 75
Kidney, beef, simmered Liver and Organ Meats Keto friendly 119 20 0 0 0 0.5 75g 75
Thymus, veal, braised Liver and Organ Meats Keto friendly 94 17 0 0 0 4.7 75g 75
Tongue, beef, canned or pickled Liver and Organ Meats Keto friendly 200 14 0 0 12.8 75g 75
Bacon, pork, broiled, pan-fried or roasted Processed Meat Products Keto friendly 130 9 0 0 2.2 3 slices 24
Bacon, pork, broiled, pan-fried or roasted, reduced sodium Processed Meat Products Keto friendly 130 9 0 0 2.8 3 slices 24
Chicken, canned, flaked Processed Meat Products Keto friendly 89 9 0 0 0.8 60 mL 52
Creton Processed Meat Products Keto friendly 193 5 0 0 5.3 30 mL 34
Deli meat, beef, thin sliced Processed Meat Products Keto friendly 83 11 0 0 2.9 4 slices 56
Ham, extra lean, canned Processed Meat Products Keto friendly 62 9 0 0 1.2 2 slices 56
Ham, lean, canned Processed Meat Products Keto friendly 81 10 0 0 0 11 2 slices 56
Ham, flaked, canned Processed Meat Products Keto friendly 48 6 0 0 2.8 60 mL 35
Ham, lean and regular, roasted Processed Meat Products Keto friendly 124 16 0 0 2.7 75g 75
Pate, liver, canned Processed Meat Products Keto friendly 84 4 0 0 3 30 mL 26
Sausage, breakfast, pork and beef, cooked Processed Meat Products Keto friendly 51 2 0 0 14 5.1 1 13
Sausage, breakfast, pork, cooked Processed Meat Products Keto friendly 35 2 0 0 5 1 13
Sausage, turkey, cooked Processed Meat Products Keto friendly 147 18 0 0 0 1 75
Summer sausage, beef Processed Meat Products Keto friendly 188 9 0 0 243 2 slices 56
Turkey, canned, flaked Processed Meat Products Keto friendly 50 6 0 0 261 3.4 60 mL 34
Flaxseeds, whole and ground Seeds Keto friendly 56 2 3 3 0 tr 38 0.4 15 mL 11
Beef or chicken, broth/bouillon Soups Keto friendly 18 3 0 0 0 0 tr 250 mL 254
Becel, tub, calorie-reduced, canola and safflower oils (non-hydrogenated) Butter and Margarine Keto friendly 17 tr 0 0 0 2 5 mL 5
Becel, tub, canola and safflower oils (non-hydrogenated) Butter and Margarine Keto friendly 34 tr 0 0 0 3.6 5 mL 5
Butter Butter and Margarine Keto friendly 34 tr 0 0 2 1.5 5 mL 5
Chefmaster, tub, unspecified vegetable oils (hydrogenated) Butter and Margarine Keto friendly 34 tr 0 0 3 2.8 5 mL 5
Imperial, stick, soy and canola oils (hydrogenated) Butter and Margarine Keto friendly 34 tr 0 0 0 11.7 5 mL 5
Imperial, tub, soya oil (non-hydrogenated) Butter and Margarine Keto friendly 34 tr 0 0 0 5.2 5 mL 5
Lactantia, tub, soya oil (hydrogenated) Butter and Margarine Keto friendly 34 tr 0 0 0 0 5 mL 5
Margarine, tub, composite Butter and Margarine Keto friendly 34 tr 0 0 0 0.9 5 mL 5
Spread (20% butter / 80% margarine) Butter and Margarine Keto friendly 34 tr 0 0 0 10.5 5 mL 5
Spread (50% butter / 50% margarine) Butter and Margarine Keto friendly 33 tr 0 0 0 5 mL 5
Canola Oils Keto friendly 125 0 0 0 0 0 0 15 mL 14
Corn Oils Keto friendly 122 0 0 0 0 12 0 15 mL 14
Flaxseed Oils Keto friendly 122 0 0 0 0 15 mL 14
Grapeseed Oils Keto friendly 122 0 0 0 0 4 15 mL 14
Olive Oils Keto friendly 121 0 0 0 0 3 15 mL 14
Peanut Oils Keto friendly 121 0 0 0 0 0 tr 15 mL 14
Sesame Oils Keto friendly 122 0 0 0 0 6 1.3 15 mL 14
Soybean Oils Keto friendly 122 0 0 0 0 5 0.1 15 mL 14
Sunflower Oils Keto friendly 122 0 0 0 0 8 0.6 15 mL 14
Bacon grease Other Keto friendly 110 0 0 0 0 0 2.4 15 mL 12
Lard Other Keto friendly 117 0 0 0 0 2 2.6 15 mL 13
Shortening Other Keto friendly 115 0 0 0 0 0 1.1 15 mL 13
Blue cheese, low Calorie Salad Dressings Keto friendly 15 1 0 0 12 2.5 15 mL 16
Creamy Caesar Salad Dressings Keto friendly 79 tr 0 0 3 2.3 15 mL 15
Oil and vinegar Salad Dressings Keto friendly 73 0 0 0 39 0.9 15 mL 16
Sugar substitute, sucralose (Splenda) Sweets and Sugars Keto friendly 2 0 0 0 tr 0 1 5 mL 1
Coffee, brewed Beverages Keto friendly 3 tr 0 0 0 0 20 250 mL 250
Coffee, brewed, decaffeinated Beverages Keto friendly 3 tr 0 0 0 0 0 250 mL 251
Club soda Beverages Keto friendly 0 0 0 0 0 0 250 mL 250
Cola, aspartame sweetened Beverages Keto friendly 3 tr 0 0 0 250 mL 250
Non cola soda, aspartame sweetened Beverages Keto friendly 0 0 0 0 0 250 mL 250
Water, mineral (Perrier) Beverages Keto friendly 0 0 0 0 0 0 250 mL 250
Water, municipal Beverages Keto friendly 0 0 0 0 0 0 250 mL 250
Spirits (gin, rum, vodka, whisky) Beverages Keto friendly 109 0 0 0 0 0 50 mL 47
Spinach, chopped, raw Vegetables Keto friendly 7 tr 1 1 0.7 0.3 tr 0.2 32 250 mL
Belgium endive, raw Vegetables Keto friendly 9 tr tr 2 1.6 0.4 53 1 endive
Celery, raw Vegetables Keto friendly 6 tr tr 1 0.6 0.4 1 40 1 stalk
Lettuce, Boston, shredded Vegetables Keto friendly 8 tr 1 1 0.6 0.4 1 58 250 mL
Onions, green (scallion), raw Vegetables Keto friendly 5 tr tr 1 0.4 0.6 tr 15 1 medium
Pepper, jalapeno, raw Vegetables Keto friendly 4 tr tr 1 0.4 0.6 tr 14 1
Zucchini, raw, slices Vegetables Keto friendly 6 tr tr 1 0.4 0.6 1 11.9 40 4
Pecans, dried Nuts Keto friendly 173 2 3 2.4 0.6 1 15 1.6 60 mL 25
Fireweed leaves, raw Vegetables Keto friendly 13 tr 1 2 1.3 0.7 12 125 mL
Cucumber, peeled, raw Vegetables Keto friendly 3 tr tr 1 0.2 0.8 tr 28 4 slices
Lettuce, romaine, shredded Vegetables Keto friendly 10 tr 1 2 1.2 0.8 1 59 250 mL
Radicchio, chopped Vegetables Keto friendly 5 tr tr 1 0.2 0.8 tr 3.3 21 125 mL
Tomatoes, sun-dried Vegetables Keto friendly 5 tr tr 1 0.2 0.8 1 6.3 2 1 piece
Tomatoes, sun-dried, packed in oil, drained Vegetables Keto friendly 6 tr tr 1 0.2 0.8 0.8 3 1 piece
Lettuce, spring mix (mesclun) Vegetables Keto friendly 12 tr 1 2 1.1 0.9 tr 58 250 mL
Seaweed, dulse, dried Vegetables Keto friendly 8 tr 1 1 0.1 0.9 tr 3.2 4 60 mL
Lemon juice, canned or bottled Fruit Juices Keto friendly 3 tr 1 0.1 0.9 tr 6 3.6 15 mL 15
Lime juice, canned or bottled Fruit Juices Keto friendly 3 tr 1 0.1 0.9 tr 20 1.6 15 mL 16
Cabbage, napa, shredded, boiled, drained Vegetables Keto friendly 7 tr 1 1 0 1 58 125 mL
Mushrooms, white, sliced, stir-fried Vegetables Keto friendly 15 tr 2 2 1 1 0 57 125 mL
Skim milk powder Processed Milk Keto friendly 5 1 1 0 1 1 5 mL 1
Blue Cheese Keto friendly 177 11 1 0 1 tr 23 0.8 50 g 50
Brick Cheese Keto friendly 186 12 1 0 1 tr 0.4 50 g 50
Cheddar Cheese Keto friendly 202 12 1 0 1 tr 62 50 g 50
Cheddar, low fat (18% M.F.) Cheese Keto friendly 141 14 1 0 1 56 1.7 50 g 50
Cream cheese, regular Cheese Keto friendly 103 2 1 0 1 tr 38 0.2 30 mL 29
Edam Cheese Keto friendly 179 12 1 0 1 1 68 3.3 50 g 50
Gouda Cheese Keto friendly 178 13 1 0 1 1 29 1.4 50 g 50
Mozzarella (22.5% M.F.) Cheese Keto friendly 141 10 1 0 1 1 50 g 50
Mozzarella, partially skimmed (16.5% M.F.) Cheese Keto friendly 127 13 1 0 1 1 50 g 50
Half and half, 10% M.F. Cream Keto friendly 18 tr 1 0 1 tr 23 5.6 15 mL 15
Sour cream, 14% M.F. Cream Keto friendly 22 tr 1 0 1 tr 14 7 15 mL 15
Sour cream, light, 5% M.F. Cream Keto friendly 21 1 1 0 1 tr 47 1.4 15 mL 16
Table cream (coffee cream), 18% M.F. Cream Keto friendly 28 tr 1 0 1 tr 58 2.1 15 mL 15
Coffee whitener, powdered Imitation Cream Products Keto friendly 11 tr 1 0 1 1 82 11.2 5 mL 2
Coffee whitener, powdered, light Imitation Cream Products Keto friendly 9 tr 1 0 1 1 55 2.2 5 mL 2
Egg yolk, cooked Eggs and Egg Dishes Keto friendly 59 3 1 0 1 3.6 1 large 17
Egg, hard-boiled Eggs and Egg Dishes Keto friendly 78 6 1 0 1 71 4.1 1 large 50
Salmon, king or chinook, smoked, canned Fish Keto friendly 113 17 1 0 1 109 0.7 75 g 75
Sardines, Pacific, canned in tomato sauce, drained with bones Fish Keto friendly 197 22 1 0 1 66 0.9 1 can 106
Lobster, boiled or steamed Shellfish Keto friendly 75 16 1 0 1 80 0.8 125 mL 77
Caviar, black or red Fish Products Keto friendly 41 4 1 0 1 66 15 mL 16
Liver, chicken, pan-fried Liver and Organ Meats Keto friendly 129 19 1 0 1 7.8 75g 75
Back bacon, pork, grilled Processed Meat Products Keto friendly 87 11 1 0 1 12.4 2 slices 47
Bologna (baloney), beef and pork, light Processed Meat Products Keto friendly 129 6 1 0 1 12 2 slices 56
Corned beef, brisket, cooked Processed Meat Products Keto friendly 101 11 1 0 1 6.8 2 slices 56
Cottage roll, pork, lean and fat, roasted Processed Meat Products Keto friendly 69 9 1 0 1 2.8 2 slices 56
Deli meat, chicken breast roll Processed Meat Products Keto friendly 75 8 1 0 1 6.7 2 slices 56
Deli meat, chicken breast, low fat Processed Meat Products Keto friendly 48 10 1 0 1 2 slices 56
Deli meat, ham, extra lean (5% fat) Processed Meat Products Keto friendly 62 10 1 0 1 3.5 2 slices 56
Ham, lean, roasted Processed Meat Products Keto friendly 118 19 1 0 1 2.4 75g 75
Liver sausage (liverwurst), pork Processed Meat Products Keto friendly 93 4 1 0 1 3.4 30 mL 27
Pastrami, beef Processed Meat Products Keto friendly 74 10 1 0 1 4.2 2 slices 56
Salami, pork and beef, dry or hard Processed Meat Products Keto friendly 185 12 1 0 1 19 4.6 5 slices 50
Vienna sausage (cocktail), beef and pork, canned Processed Meat Products Keto friendly 110 5 1 0 1 234 5.2 3 48
Chicken broth Soups Keto friendly 41 5 1 0 1 1 0 0.1 250 mL 254
Blue cheese Salad Dressings Keto friendly 78 1 1 0 1 5 1.8 15 mL 16
Italian, low Calorie Salad Dressings Keto friendly 11 tr 1 0 1 12 0.6 15 mL 15
Mayonnaise Salad Dressings Keto friendly 100 tr 1 0 1 2 tr 15 mL 14
Mayonnaise, light Salad Dressings Keto friendly 51 tr 1 0 1 0 tr 15 mL 16
Non creamy dressing, fat-free Salad Dressings Keto friendly 7 tr 1 0 1 25 0.1 15 mL 15
Ranch Salad Dressings Keto friendly 71 tr 1 0 1 20 1.6 15 mL 15
Sugar substitute, aspartame (Equal) Sweets and Sugars Keto friendly 4 tr 1 0 1 1 0 1 1 packet 1
Coffee, instant, regular, powder + water Beverages Keto friendly 5 tr 1 0 1 0 0 250 mL 253
Tea, brewed Beverages Keto friendly 3 0 1 0 1 0 250 mL 250
Tea, brewed, herbal Beverages Keto friendly 3 0 1 0 1 0 250 mL 250
Fruit flavour drink, low Calorie, powder + water (Crystal Light) Beverages Keto friendly 3 0 1 0 1 0 250 mL 254
Wine, table, white Beverages Keto friendly 85 tr 1 0 1 1 125 mL 125
Mustard Condiments Keto friendly 11 1 1 0 1 tr 15 mL 16
Olives, pickled, canned or bottled Condiments Keto friendly 23 tr 1 0 1 tr 4 16
Olives, ripe, canned, jumbo Condiments Keto friendly 13 tr 1 0 1 0 2 16
Salsa Condiments Keto friendly 5 tr 1 0 1 1 15 mL 17
Cream cheese dip Dips Keto friendly 108 2 1 0 1 tr 30 mL 30
Sauce, soy Gravies and Sauces Keto friendly 7 tr 1 0 1 tr 15 mL 18
Bok Choy, Pak-Choi, shredded, boiled, drained Vegetables Keto friendly 11 tr 1 2 0.9 1.1 1 90 125 mL
Sauerkraut, canned, not drained Vegetables Keto friendly 14 tr 1 3 1.9 1.1 1 3.3 75 125 mL
Cauliflower, pieces, boiled, drained Vegetables Keto friendly 15 tr 1 3 1.8 1.2 1 66 125 mL
Lettuce, looseleaf, shredded Vegetables Keto friendly 9 tr 1 2 0.8 1.2 tr 59 250 mL
Vegetable patty Meatless Products Keto friendly 138 18 7 5.7 1.3 5 1 90
Brazil nuts, dried Nuts Keto friendly 233 5 4 2.7 1.3 1 60 mL 36
Macadamia nuts, roasted, salted Nuts Keto friendly 243 3 4 2.7 1.3 1 89 1.5 60 mL 34
Cabbage, green, shredded, raw Vegetables Keto friendly 9 tr 1 2 0.7 1.3 1 37 125 mL
Lettuce, iceberg, shredded Vegetables Keto friendly 8 tr 1 2 0.7 1.3 1 58 250 mL
Walnuts, dried Nuts Keto friendly 166 4 3 1.7 1.3 1 137 60 mL 25
Asparagus, fresh or frozen, boiled, drained Vegetables Keto friendly 18 tr 2 3 1.6 1.4 1 90 6 spears
Hearts of palm, canned Vegetables Keto friendly 18 tr 2 3 1.6 1.4 66 2
Mushrooms, raw Vegetables Keto friendly 12 tr 2 2 0.6 1.4 1 54 3 medium
Asparagus, canned, drained Vegetables Keto friendly 21 1 2 3 1.5 1.5 1 108 6 spears
Beans, snap (green, yellow, Italian), canned, drained Vegetables Keto friendly 14 tr 1 3 1.5 1.5 1 71 125 mL
Vegetables, broccoli and cauliflower, frozen, boiled, drained Vegetables Keto friendly 22 tr 2 4 2.4 1.6 1 95 125 mL
Beef jerky (22 cm long) Chips Keto friendly 81 7 2 0.4 1.6 2 0 1 stick 20
Pepper, sweet, green, sauteed Vegetables Keto friendly 95 9 1 3 1.3 1.7 2 74 125 mL
Mushrooms, pieces, canned, drained Vegetables Keto friendly 21 tr 2 4 2.3 1.7 2 82 125 mL
Spinach, boiled, drained Vegetables Keto friendly 22 tr 3 4 2.3 1.7 tr 5.4 95 125 mL
Soy patty Meatless Products Keto friendly 136 15 5 3.2 1.8 1 36 3.6 1 70
Candy, chocolate covered, sweetened with sorbitol Candies Keto friendly 29 1 2 0.2 1.8 1 0 0 1 piece 5
Broccoli, chopped, raw Vegetables Keto friendly 16 tr 1 3 1.1 1.9 1 46 125 mL
Mushrooms, shiitake, sliced, stir-fried Vegetables Keto friendly 27 tr 2 4 2.1 1.9 tr 57 125 mL
Chewing gum Candies Keto friendly 7 0 2 0.1 1.9 2 0 0 1 stick 3
Artichoke hearts, canned in water Vegetables Keto friendly 13 tr 1 3 1 2 tr 27 1 heart
Artichoke hearts, marinated in oil Vegetables Keto friendly 27 2 1 3 1 2 tr 28 1 heart
Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. Processed Milk Keto friendly 15 1 2 0 2 2 1 1.9 15 mL 16
Milk, evaporated, skim, canned, undiluted, 0.2% M.F. Processed Milk Keto friendly 13 1 2 0 2 2 1 1.1 15 mL 16
Milk, evaporated, whole, canned, undiluted, 7.8% M.F. Processed Milk Keto friendly 21 1 2 0 2 2 1 1.5 15 mL 16
Cream cheese, light Cheese Keto friendly 70 3 2 0 2 tr 83 0.9 30 mL 30
Feta Cheese Keto friendly 132 7 2 0 2 2 47 3.6 50 g 50
Processed cheese food, thin slices, light Cheese Keto friendly 50 4 2 0 2 2 9 3.5 1 21
Whipped, pressurized Cream Keto friendly 39 tr 2 0 2 1 2.1 60 mL 15
Coffee whitener, frozen liquid Imitation Cream Products Keto friendly 21 tr 2 0 2 2 44 3.2 15 mL 15
Egg, fried Eggs and Egg Dishes Keto friendly 173 12 2 0 2 71 4.5 2 large 92
Deli meat, ham, regular (11% fat) Processed Meat Products Keto friendly 91 9 2 0 2 1.6 2 slices 56
Deli meat, mock chicken, loaved Processed Meat Products Keto friendly 147 7 2 0 2 1.6 2 slices 56
Kielbasa (Kolbassa), pork and beef Processed Meat Products Keto friendly 124 9 2 0 2 1 piece 56
Pepperoni, pork, beef Processed Meat Products Keto friendly 252 11 2 0 2 4.8 10 slices 55
Salami, beef and pork Processed Meat Products Keto friendly 118 6 2 0 2 23 2 slices 46
Sausage, Bratwurst, pork, cooked Processed Meat Products Keto friendly 184 11 2 0 2 11 3.6 1 75
Wiener (frankfurter), beef Processed Meat Products Keto friendly 104 5 2 0 2 93 7.8 1 38
Wiener (frankfurter), beef and pork Processed Meat Products Keto friendly 107 5 2 0 2 50 17.3 1 38
Wiener (frankfurter), beef and pork, light Processed Meat Products Keto friendly 58 4 2 0 2 78 4.1 1 38
Wiener (frankfurter), chicken Processed Meat Products Keto friendly 93 4 2 0 2 78 5.2 1 38
Vegetarian luncheon meat Meatless Products Keto friendly 106 10 2 0 2 1 77 2 4 slices 56
French Salad Dressings Keto friendly 72 tr 2 0 2 21 2.1 15 mL 16
Italian Salad Dressings Keto friendly 43 tr 2 0 2 2 1 15 mL 15
Salad dressing, mayonnaise type, light Salad Dressings Keto friendly 44 0 2 0 2 11 15 mL 15
Thousand Island Salad Dressings Keto friendly 59 tr 2 0 2 19 15 mL 16
Icing sugar (powdered) Sweets and Sugars Keto friendly 10 0 2 0 2 2 126 5 5 mL 3
Chewing gum, sugarless Candies Keto friendly 5 0 2 0 2 0 0 1 stick 2
Wine, table, red Beverages Keto friendly 90 tr 2 0 2 1 125 mL 125
Bacon bits, simulated meat Condiments Keto friendly 34 2 2 0 2 0 15 mL 7
Spinach dip Dips Keto friendly 74 1 2 0 2 tr 30 mL 30
Sauce, barbecue Gravies and Sauces Keto friendly 12 tr 2 0 2 4 15 mL 16
Sauce, steak (HP, A1) Gravies and Sauces Keto friendly 9 tr 2 0 2 15 mL 15
Cauliflower, pieces, raw Vegetables Keto friendly 13 tr 1 3 0.9 2.1 1 53 125 mL
Mushrooms, portobello, grilled Vegetables Keto friendly 30 1 4 4 1.9 2.1 0 85 125 mL
Swiss chard, chopped, boiled, drained Vegetables Keto friendly 18 tr 2 4 1.9 2.1 1 1.6 92 125 mL
Cabbage, red, shredded, raw Vegetables Keto friendly 11 tr 1 3 0.8 2.2 1 37 125 mL
Wiener, meatless Meatless Products Keto friendly 107 9 4 1.8 2.2 0 4.3 1 46
Coffee, substitute, powder + water Beverages Keto friendly 13 tr 3 0.8 2.2 tr 0 250 mL 254
Avocado Fruit Keto friendly 161 2 9 6.7 2.3 1 5 0 101
Peas, snowpeas, raw Vegetables Keto friendly 14 tr 1 3 0.6 2.4 1 34 10
Turnip (white turnip), cubed, boiled, drained Vegetables Keto friendly 18 tr 1 4 1.6 2.4 2 0.1 82 125 mL
Meatless ground beef Meatless Products Keto friendly 148 16 6 3.5 2.5 1 0 2.6 75 g 75
Kale, chopped, boiled, drained Vegetables Keto friendly 19 tr 1 4 1.4 2.6 1 69 125 mL
Broccoli, frozen spears, boiled, drained Vegetables Keto friendly 27 tr 3 5 2.3 2.7 1 97 125 mL
Cabbage, green, shredded, boiled, drained Vegetables Keto friendly 17 tr 1 4 1.3 2.7 2 79 125 mL
Zucchini, sliced, boiled, drained Vegetables Keto friendly 15 tr 1 4 1.3 2.7 2 0 95 125 mL
Hazelnuts or filberts, dried Nuts Keto friendly 215 5 6 3.3 2.7 1 335 2.7 60 mL 34
Pine nuts, pignolia, dried Nuts Keto friendly 230 5 4 1.3 2.7 1 1.7 60 mL 34
Zucchini, breaded and fried, sticks Side Dishes Keto friendly 60 1 3 0.3 2.7 1 40 0.1 4 36
Brussels sprouts, fresh or frozen, boiled, drained Vegetables Keto friendly 33 tr 3 6 3.2 2.8 2 84 4 sprouts
Pepper, sweet, green, raw Vegetables Keto friendly 16 tr 1 4 1.2 2.8 2 82
Almonds, dried Nuts Keto friendly 208 8 7 4.2 2.8 2 95 6.4 60 mL 36
Almonds, oil roasted Nuts Keto friendly 242 8 7 4.2 2.8 2 35 60 mL 40
Meatless breaded chicken nuggets Meatless Products Keto friendly 168 15 6 3.1 2.9 0 35 3 2 72
Greek Salads Keto friendly 139 4 4 1.1 2.9 2 2 0 250 mL 111
Almonds, roasted, salted Nuts Keto friendly 209 8 7 4.1 2.9 2 26 60 mL 35
Blackberries Fruit Keto friendly 33 1 7 4 3 4 21 9.3 125 mL 76
Cottage cheese (1% M.F.) Cheese Keto friendly 86 15 3 0 3 3 41 0.7 125 mL 119
Processed cheese spread (Cheez Whiz) Cheese Keto friendly 90 5 3 0 3 65 3.9 30 mL 31
Swiss (Emmental) Cheese Keto friendly 190 13 3 0 3 1 35 3.6 50 g 50
Whipping cream, 35% M.F., sweetened, whipped Cream Keto friendly 100 1 3 0 3 2 57 6.7 60 mL 30
Dessert topping, powdered, prepared with 2% milk Imitation Cream Products Keto friendly 37 1 3 0 3 3 72 4.3 60 mL 20
Dessert topping, pressurized Imitation Cream Products Keto friendly 47 tr 3 0 3 3 21 5.6 60 mL 18
Clams, mixed species, boiled or steamed Shellfish Keto friendly 89 15 3 0 3 73 1.4 5 large 60
Oysters, boiled or steamed Shellfish Keto friendly 58 6 3 0 3 76 1.1 6 medium 42
Liver, veal, pan-fried Liver and Organ Meats Keto friendly 145 21 3 0 3 11.4 75g 75
Bologna (baloney), beef and pork Processed Meat Products Keto friendly 153 7 3 0 3 8.1 2 slices 56
Sausage, Italian, pork, cooked Processed Meat Products Keto friendly 258 14 3 0 3 0 2.2 1 75
Tofu, regular, firm and extra firm Meatless Products Keto friendly 189 21 3 0 3 1 47 2.9 150 g 150
Creamy Caesar, low Calorie Salad Dressings Keto friendly 17 tr 3 0 3 4 15 mL 15
Ranch, low fat Salad Dressings Keto friendly 36 tr 3 0 3 24 2.1 15 mL 16
Salad dressing, mayonnaise type, fat-free Salad Dressings Keto friendly 14 tr 3 0 3 20 15 mL 16
Thousand Island, low Calorie Salad Dressings Keto friendly 32 tr 3 0 3 104 2 15 mL 16
Hard candy, reduced sugar Candies Keto friendly 11 0 3 0 3 3 0.1 1 3
Pickles, cucumber, dill Condiments Keto friendly 12 tr 3 0 3 1 1 medium pickle 65
Onion dip Dips Keto friendly 50 1 3 0 3 tr 30 mL 31
Gravy, beef, canned Gravies and Sauces Keto friendly 31 2 3 0 3 tr 60 mL 59
Gravy, beef, dehydrated, prepared with water Gravies and Sauces Keto friendly 20 1 3 0 3 0 60 mL 65
Gravy, chicken, canned Gravies and Sauces Keto friendly 48 1 3 0 3 tr 60 mL 60
Gravy, turkey, canned Gravies and Sauces Keto friendly 31 2 3 0 3 tr 60 mL 61
Sauce, nacho cheese, ready-to-serve Gravies and Sauces Keto friendly 121 5 3 0 3 0 60 mL 64
Sauce, teriyaki Gravies and Sauces Keto friendly 15 1 3 0 3 2 15 mL 18
Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained Vegetables Keto friendly 22 tr 1 5 1.9 3.1 1 71 125 mL
Garden Salads Keto friendly 47 1 4 0.9 3.1 3 0 250 mL 77
Onions, yellow, chopped, sauteed Vegetables Keto friendly 61 5 tr 4 0.8 3.2 2 46 125 mL
Pepper, sweet, red, raw Vegetables Keto friendly 15 tr 1 4 0.8 3.2 2 60
Sesame butter, tahini Nut Butters Keto friendly 181 5 6 2.8 3.2 tr 2.6 30 mL 30
Peanuts, all types, shelled, oil-roasted, salted Peanuts Keto friendly 219 10 6 2.7 3.3 2 14 0.1 60 mL 37
Onions, yellow, chopped, raw Vegetables Keto friendly 17 tr tr 4 0.6 3.4 2 41 60 mL
Leeks, chopped, boiled, drained Vegetables Keto friendly 17 tr tr 4 0.5 3.5 55 125 mL
Tomatoes, raw Vegetables Keto friendly 22 tr 1 5 1.5 3.5 3 tr 123 1
Peas, snowpeas, boiled, drained Vegetables Keto friendly 36 tr 3 6 2.4 3.6 3 85 125 mL
Edamame Vegetables Keto friendly 100 4 9 8 4.3 3.7 2 82 125 mL
Eggplant, pieces, boiled, drained Vegetables Keto friendly 18 tr tr 5 1.3 3.7 2 52 125 mL
Pepper, sweet, red, sauteed Vegetables Keto friendly 99 9 1 5 1.3 3.7 3 74 125 mL
Falafel, homemade Beans, Peas and Lentils Keto friendly 57 2 5 1.3 3.7 12 1.6 1 ball 17
Raspberries Fruit Keto friendly 34 1 8 4.2 3.8 3 50 125 mL 65
Tofu, silken, soft Meatless Products Keto friendly 83 7 4 0.2 3.8 2 49 2.9 150 g 150
Pretzels, hard, plain, salted Chips Keto friendly 19 tr 4 0.2 3.8 tr 6 10 sticks 5
Pretzels, hard, plain, unsalted Chips Keto friendly 19 tr 4 0.2 3.8 tr 10 sticks 5
Broccoli, chopped, boiled, drained Vegetables Keto friendly 29 tr 2 6 2 4 1 82 125 mL
Tomatoes, canned, whole Vegetables Keto friendly 22 tr 1 5 1 4 3 0.2 127 125 mL
Soy beverage, unsweetened, enriched Fruit Juices Keto friendly 85 7 4 0 4 1 9 0.2 250 mL 257
Processed cheese spread, light (Light Cheez Whiz) Cheese Keto friendly 69 6 4 0 4 3 151 3.6 30 mL 31
Dessert topping, frozen Imitation Cream Products Keto friendly 60 tr 4 0 4 4 42 6.9 60 mL 19
Dessert topping, frozen, low fat Imitation Cream Products Keto friendly 42 1 4 0 4 4 44 2.9 60 mL 19
Egg substitute, frozen (yolk replaced), cooked Eggs and Egg Dishes Keto friendly 226 14 4 0 4 2 eggs 111
Eggs, scrambled, made with 2 eggs Eggs and Egg Dishes Keto friendly 189 13 4 0 4 70 4.3 2 eggs 124
Clams, mixed species, canned, drained solids Shellfish Keto friendly 125 22 4 0 4 70 0.2 125 mL 85
Liver, beef, pan-fried Liver and Organ Meats Keto friendly 131 20 4 0 4 75g 75
Bologna (baloney), chicken Processed Meat Products Keto friendly 127 7 4 0 4 4.1 2 slices 56
Deli meat, turkey breast Processed Meat Products Keto friendly 63 8 4 0 4 1.8 2 slices 56
French, low fat Salad Dressings Keto friendly 33 tr 4 0 4 2 15 mL 16
Salad dressing, mayonnaise type Salad Dressings Keto friendly 58 tr 4 0 4 0 3 15 mL 15
White sugar (granulated) Sweets and Sugars Keto friendly 16 0 4 0 4 4 0 5 mL 4
Ketchup Condiments Keto friendly 15 tr 4 0 4 3 15 mL 15
Gravy, chicken, dehydrated, prepared with water Gravies and Sauces Keto friendly 22 1 4 0 4 0 60 mL 66
Gravy, unspecified, dehydrated, prepared with water Gravies and Sauces Keto friendly 22 1 4 0 4 0 60 mL 66
Sauce, sweet and sour Gravies and Sauces Keto friendly 20 tr 4 0 4 3 15 mL 17
Beets, sliced, canned, drained Vegetables Keto friendly 28 tr 1 6 1.9 4.1 5 90 125 mL
Carrots, fresh or frozen, boiled, drained Vegetables Keto friendly 28 tr 1 6 1.9 4.1 3 77 125 mL
Squash, spaghetti, baked Vegetables Keto friendly 22 tr 1 5 0.9 4.1 2 0.5 82 125 mL
Tomato juice Vegetables Keto friendly 22 tr 1 5 0.9 4.1 5 4.7 128 125 mL
Strawberries Fruit Keto friendly 27 1 6 1.9 4.1 4 53 0.7 7 84
Vegetables, Asian mix (broccoli, carrots, green beans, "mini corn", snow peas, sweet red pepper), frozen, boiled, drained Vegetables Keto friendly 29 tr 1 6 1.8 4.2 2 tr 74 125 mL
Peanut butter, smooth type, fat, sugar and salt added Peanuts Keto friendly 191 8 6 1.8 4.2 3 4 30 mL 32
Onion Soups Keto friendly 29 1 5 0.8 4.2 2 0 5.5 250 mL 260
Pepper, sweet, yellow, sauteed Vegetables Keto friendly 36 2 1 5 0.6 4.4 0 74 125 mL
Peanut butter, chunk type, fat, sugar and salt added Peanuts Keto friendly 191 8 7 2.6 4.4 3 44 5 30 mL 32
Carrots, raw Vegetables Keto friendly 25 tr 1 6 1.5 4.5 3 61 1 medium
Peanut butter, natural Peanuts Keto friendly 184 7 7 2.5 4.5 1 2.3 30 mL 31
Hot and sour soup Chinese Keto friendly 167 17 5 0.5 4.5 1 3 1.4 250 mL 258
Hummus, commercial Beans, Peas and Lentils Keto friendly 94 4 8 3.4 4.6 24 9.9 60 mL 57
Pumpkin and squash seeds, kernels, dried Seeds Keto friendly 189 9 6 1.4 4.6 tr 9 0.9 60 mL 35
Double fruit jam type spread, reduced sugar Sweets and Sugars Keto friendly 23 tr 5 0.4 4.6 5 0 0 15 mL 17
Mixed nuts, oil roasted, salted Nuts Keto friendly 222 6 8 3.2 4.8 2 32 1 60 mL 36
Pistachios, shelled, roasted, salted Nuts Keto friendly 177 7 8 3.2 4.8 2 39 0.6 60 mL 31
Microwave, low fat and reduced salt Snacks Keto friendly 34 1 6 1.1 4.9 tr 0 250 mL 8
Vegetable juice cocktail, low sodium Vegetables Low carb 28 tr 1 6 1 5 5 2.7 128 125 mL
Groundcherries Fruit Low carb 26 1 5 0 5 tr 5.2 10 49
Omelet, cheese, made with 2 eggs Eggs and Egg Dishes Low carb 273 18 5 0 5 50 4.8 1 omelet 150
Omelet, western, made with 2 eggs (green peppers, ham, onions) Eggs and Egg Dishes Low carb 237 17 5 0 5 54 5.9 1 omelet 158
Oysters, canned, solids and liquid Shellfish Low carb 90 9 5 0 5 85 0.8 125 mL 131
Oysters, raw Shellfish Low carb 50 4 5 0 5 1.1 6 medium 84
Soybeans, boiled Beans, Peas and Lentils Low carb 220 21 13 8 5 4 142 9.9 175 mL 127
Peanuts, all types, shelled, roasted Peanuts Low carb 217 9 8 3 5 2 85 0.1 60 mL 37
Creamy dressing, fat-free Salad Dressings Low carb 21 tr 5 0 5 tr 4.1 15 mL 16
Brown sugar Sweets and Sugars Low carb 18 0 5 0 5 4 63 3.5 5 mL 5
Butterscotch Candies Low carb 21 tr 5 0 5 4 0 tr 1 piece 5
Gelatin dessert, calorie-reduced, prepared (Jello) Frozen Desserts Low carb 25 1 5 0 5 0 0 125 mL 124
Beer, light (4% alcohol by volume) Beverages Low carb 99 1 5 0 5 tr 1 bottle 340
Pickle relish, sweet Condiments Low carb 20 tr 5 0 5 2 15 mL 15
Fiddleheads, frozen, boiled Vegetables Low carb 33 tr 4 6 0.9 5.1 98 125 mL
Sunflower seed kernels, roasted, salted Seeds Low carb 189 6 8 2.9 5.1 1 52 0.3 60 mL 32
Pepper, sweet, yellow, raw Vegetables Low carb 25 tr 1 6 0.8 5.2 93
Vegetable juice cocktail Vegetables Low carb 24 tr 1 6 0.7 5.3 4 3.8 128 125 mL
Caesar Salads Low carb 179 5 7 1.7 5.3 1 0 250 mL 114
Carrots, baby, raw Vegetables Low carb 28 tr 1 7 1.4 5.6 4 80 8
Sesame sticks, salted Chips Low carb 75 2 6 0.4 5.6 tr tr 60 mL 14
Melon, watermelon, cubes Fruit Low carb 24 tr 6 0.3 5.7 5 21 6.5 125 mL 80
Papaya, cubes Fruit Low carb 29 tr 7 1.3 5.7 4 24 3.3 125 mL 74
Air-popped Snacks Low carb 32 1 7 1.3 5.7 tr 0 250 mL 8
Bean sprouts, stir-fried Vegetables Low carb 33 tr 3 7 1.2 5.8 66 125 mL
Almond butter Nut Butters Low carb 205 5 7 1.2 5.8 19 0.4 30 mL 32
Oil-popped, regular and microwaved Snacks Low carb 58 1 7 1.2 5.8 tr 250 mL 12
Cranberry-apple juice-drink, ready-to-drink, low Calorie, vitamin C added Fruit Juices Low carb 24 tr 6 0.1 5.9 6 58 125 mL 127
Mixed nuts, roasted Nuts Low carb 206 6 9 3.1 5.9 51 1.5 60 mL 35
Mixed nuts, roasted, salted Nuts Low carb 206 6 9 3.1 5.9 2 27 2.2 60 mL 35
Cocktail, margarita Beverages Low carb 246 tr 6 0.1 5.9 4 125 mL 131
Imitation cheese Cheese Low carb 120 8 6 0 6 4 47 50 g 50
Gefiltefish Fish Low carb 63 7 6 0 6 58 7.9 75 g 75
Mussels, boiled or steamed Shellfish Low carb 129 18 6 0 6 77 15 small 75
Honey Sweets and Sugars Low carb 22 tr 6 0 6 6 tr 5 mL 7
Hard candy Candies Low carb 24 0 6 0 6 4 1 6
Marshmallows Candies Low carb 23 tr 6 0 6 4 0 0 1 7
Sauce, white, medium, homemade with 2% milk Gravies and Sauces Low carb 89 2 6 0 6 3 60 mL 61
Chicken noodle Soups Low carb 135 19 7 0.9 6.1 2 0 250 mL 255
Pumpkin, canned Vegetables Low carb 44 tr 1 10 3.8 6.2 4 1.6 129 125 mL
Cream of vegetable Soups Low carb 62 5 7 0.8 6.2 3 0 0.2 250 mL 251
Peach, canned halves or slices, water pack Fruit Low carb 31 1 8 1.7 6.3 6 12 1 125 mL 129
Rutabaga (yellow turnip), diced, boiled, drained Vegetables Low carb 35 tr 1 8 1.6 6.4 5 1.6 90 125 mL
Melon, cantaloupe, cubes Fruit Low carb 29 1 7 0.6 6.4 7 158 4.1 125 mL 85
Stir fry with chicken Other Low carb 255 18 8 1.5 6.5 2 tr tr 250 mL 171
Tomatoes, canned, stewed Vegetables Low carb 35 tr 1 8 1.4 6.6 6 0.2 135 125 mL
Vegetable Soups Low carb 49 3 8 1.4 6.6 2 tr 5.4 250 mL 252
Raisins, chocolate covered (Glosette) Chocolate Bars Low carb 39 tr 7 0.4 6.6 6 0 tr 10 pieces 10
Rice cakes, plain Chips Low carb 35 1 7 0.4 6.6 tr 2 1 9
Animal crackers (arrowroot, social tea) Bars Low carb 45 1 1 7 0.2 6.8 1 0 0.3 10 2
Beef and broccoli stir fry Chinese Low carb 266 24 9 2.2 6.8 1 8 0.6 250 mL 229
Pie filling, cherry, canned Sweets and Sugars Low carb 29 tr 7 0.2 6.8 0 30 mL 25
Plum Fruit Low carb 30 tr 8 1.1 6.9 7 4 0.1 1 66
Banana chips Chips Low carb 73 tr 8 1.1 6.9 5 0 10 chips 14
Peas, green, canned, drained Vegetables Low carb 62 tr 4 11 4 7 4 90 125 mL
Coleslaw with dressing, homemade Vegetables Low carb 44 2 1 8 1 7 0.9 63 125 mL
Kefir, plain Yogourts and Fermented Milk Products Low carb 104 6 7 0 7 6 7 175 mL 165
Ricotta cheese, partly skimmed milk Cheese Low carb 181 15 7 0 7 tr 65 2.1 125 mL 131
Crab, imitation, made from surimi Fish Products Low carb 68 8 7 0 7 70 3.3 125 mL 67
Leg, lean + fat, breaded, pan-fried Veal Low carb 171 20 7 0 7 26 75g 75
Salami, pork and beef, reduced salt Processed Meat Products Low carb 182 7 7 0 7 3.9 2 slices 46
Coffee, latte Beverages Low carb 101 5 7 0 7 9 0 250 mL 256
Sauce, cheese, dehydrated, prepared with 2% milk Gravies and Sauces Low carb 81 5 7 0 7 6 60 mL 71
Peach Fruit Low carb 38 1 9 1.9 7.1 8 27 1 98
Beets, sliced, boiled, drained Vegetables Low carb 40 tr 2 9 1.8 7.2 7 90 125 mL
Tomato juice, without added salt Vegetables Low carb 31 tr 1 8 0.7 7.3 7 184 125 mL
Melon, honeydew, cubes Fruit Low carb 32 tr 8 0.7 7.3 7 0 2.2 125 mL 90
Soybeans, roasted, salted Chips Low carb 205 15 15 7.7 7.3 2 1 60 mL 44
Blueberries, frozen, unsweetened Fruit Low carb 42 tr 10 2.6 7.4 7 21 9.4 125 mL 82
General Tao/Tso chicken Chinese Low carb 806 50 8 0.6 7.4 3 8 1.8 250 mL 258
Clementine Fruit Low carb 35 1 9 1.3 7.7 7 0 10.5 1 74
Tangerine (mandarin), canned, juice pack, drained Fruit Low carb 38 1 9 1.2 7.8 8 17 1.2 125 mL 100
Chicken chow mein Chinese Low carb 200 21 10 2.2 7.8 7 1.5 250 mL 232
Beer nuts Chips Low carb 186 8 10 2.2 7.8 5 10 nuts 34
Grapefruit, white Fruit Low carb 39 1 10 2.1 7.9 9 5 4.4 118
Pear, canned halves, water pack Fruit Low carb 37 tr 10 2 8 8 11 6.2 125 mL 128
Shrimp, breaded and fried Fish Products Low carb 160 14 8 0 8 59 3 6 medium 66
Toffee Candies Low carb 67 tr 8 0 8 8 0 5.1 1 piece 12
Sports drink, fruit flavour, low Calorie, ready-to-drink (Gatorade, Powerade) Beverages Low carb 29 0 8 0 8 0 250 mL 261
Tomato sauce, canned Vegetables Low carb 41 tr 2 10 1.9 8.1 6 1.1 129 125 mL
Beef noodle Soups Low carb 88 5 9 0.8 8.2 2 1.6 250 mL 258
Artichoke, boiled, drained Vegetables Low carb 60 tr 4 13 4.7 8.3 1 120 1 medium
Peas, green, frozen, boiled, drained Vegetables Low carb 66 tr 4 12 3.7 8.3 4 85 125 mL
Vegetables, peas and carrots, canned, not drained Vegetables Low carb 51 tr 3 11 2.7 8.3 3.3 135 125 mL
Egg roll Chinese Low carb 113 5 9 0.7 8.3 1 0 1 1 64
Caesar salad with chicken Salads Low carb 491 41 12 3.7 8.3 3 0 500 mL 327
Cashew butter Nut Butters Low carb 190 6 9 0.6 8.4 0 0.7 30 mL 32
Figs, raw Fruit Low carb 37 tr 10 1.5 8.5 8 7 6.5 1 50
Stir fry with tofu Other Low carb 183 14 10 1.4 8.6 3 0 2 250 mL 171
Kiwifruit Fruit Low carb 46 1 11 2.3 8.7 7 1.1 1 76
Chicken, breaded and fried (pieces) Other Low carb 283 22 9 0.3 8.7 0 14 5.2 2 pieces 98
Chicken noodle Soups Low carb 58 2 9 0.3 8.7 1 0 6.1 250 mL 254
Vanilla wafers Bars Low carb 57 2 1 9 0.2 8.8 0 0.6 12 2
Cocktail, daiquiri Beverages Low carb 237 tr 9 0.1 8.9 7 125 mL 128
Blueberries, raw Fruit Low carb 44 1 11 2 9 8 26 8.7 125 mL 77
Calamari, breaded and fried Fish Products Low carb 156 14 9 0 9 70 7.5 125 mL 79
Fish fillet, battered and fried Fish Products Low carb 265 22 9 0 9 63 4.7 1 134
Pickles, cucumber, sweet, slices Condiments Low carb 33 tr 9 0 9 5 4 28
Squash, butternut, cubed, baked Vegetables Low carb 43 tr 1 11 1.8 9.2 2 0.5 108 125 mL
Strawberries, frozen, unsweetened Fruit Low carb 41 1 11 1.8 9.2 5 28 0.2 125 mL 117
Chicken noodle Soups Low carb 79 4 10 0.8 9.2 0 2.5 250 mL 255
Beer, high alcohol (7%alcohol by volume) Beverages Low carb 183 1 10 0.7 9.3 1 bottle 342
Figs, dried Fruit Low carb 42 1 11 1.6 9.4 8 3.4 2 17
Tangerine (mandarin) Fruit Low carb 45 1 11 1.5 9.5 9 5 1.2 1 84
Cream of mushroom Soups Low carb 137 2 10 0.5 9.5 2 0 250 mL 258
Tomato vegetable Soups Low carb 56 2 10 0.5 9.5 2 0.9 250 mL 255
Double fruit jam type spread Sweets and Sugars Low carb 42 tr 10 0.5 9.5 9 1 0 15 mL 19
Cherries, sweet Fruit Low carb 43 1 11 1.4 9.6 9 0 7.6 10 68
Shortbread, commercial, plain Bars Low carb 80 4 1 10 0.3 9.7 2 3 1 16 2
Apricots, raw Fruit Low carb 50 1 12 2.1 9.9 10 18 tr 3 105
Pineapple, cubes Fruit Low carb 42 tr 11 1.1 9.9 8 6 0.3 125 mL 82
Fresh cheese (Danimal, Minigo) Yogourts and Fermented Milk Products Medium carb 68 3 10 0 10 10 0.9 1 60
Smelt, breaded and fried Fish Medium carb 201 17 10 0 10 72 0.7 5 80
Tuna salad Fish Products Medium carb 203 17 10 0 10 63 1.5 125 mL 108
Cashews, roasted, salted Nuts Medium carb 199 5 11 1 10 2 76 0.3 60 mL 35
Skittles Candies Medium carb 43 tr 10 0 10 8 16 tr 10 candies 11
Beer, regular (5% alcohol by volume) Beverages Medium carb 140 1 10 0 10 0 1 bottle 342
Sweet potato, baked, peeled after cooking Vegetables Medium carb 51 tr 1 12 1.9 10.1 5 57
Vegetables, mixed (corn, lima beans, snap beans, peas, carrots), frozen, boiled, drained Vegetables Medium carb 63 tr 3 13 2.8 10.2 3 3.4 96 125 mL
Vegetables with beef Soups Medium carb 83 6 11 0.7 10.3 1 0 1.3 250 mL 258
Fruit leather bar (Fruit to Go) Chips Medium carb 49 tr 11 0.5 10.5 11 1 bar 14
Graham crackers, plain or honey Bars Medium carb 59 1 1 11 0.4 10.6 4 0 0.2 14 2
Ginger snaps Bars Medium carb 58 1 1 11 0.3 10.7 3 0 0.3 14 2
Chicken noodle, low fat, reduced salt Soups Medium carb 105 9 13 2.1 10.9 1 4 0.6 250 mL 257
Carrot juice Vegetables Medium carb 50 tr 1 12 1 11 5 3.8 125 125 mL
Grapefruit, pink or red Fruit Medium carb 52 1 13 2 11 8 39 9.5 123
Milk, condensed, sweetened, canned (Eagle Brand) Processed Milk Medium carb 62 2 11 0 11 11 1 0.2 15 mL 19
Yogourt, plain, fat-free Yogourts and Fermented Milk Products Medium carb 79 8 11 0 11 9 48 0.1 175 mL 189
Taco salad Mexican Medium carb 193 12 13 2 11 2 0 1.7 250 mL 129
Liqueur, coffee and cream Beverages Medium carb 172 1 11 0 11 10 45 mL 53
Sweet potato, boiled without skin Vegetables Medium carb 57 tr 1 13 1.9 11.1 4 1.1 76
Peanut butter, smooth type, light Peanuts Medium carb 190 9 13 1.9 11.1 3 1.1 30 mL 36
Parsnip, sliced, boiled, drained Vegetables Medium carb 59 tr 1 14 2.7 11.3 4 82 125 mL
Potatoes, scalloped, homemade Vegetables Medium carb 111 5 4 14 2.5 11.5 1.4 129 125 mL
Butter chicken Other Medium carb 368 28 13 1.5 11.5 4 250 mL 258
Fruit leather Candies Medium carb 52 tr 12 0.5 11.5 7 0 0 1 roll 14
Grapefruit juice, ready-to-drink unsweetened or freshly squeezed Fruit Juices Medium carb 50 1 12 0.4 11.6 12 39 0 125 mL 130
Nectarine Fruit Medium carb 60 1 14 2.3 11.7 11 20 1.1 1 136
Pancake syrup Sweets and Sugars Medium carb 47 0 12 0.1 11.9 7 0 0 15 mL 20
Sangria Beverages Medium carb 87 tr 12 0.1 11.9 10 125 mL 123
Buttermilk Fruit Juices Medium carb 104 9 12 0 12 12 19 1.3 250 mL 259
Milk, partly skimmed, 2% M.F. Fruit Juices Medium carb 129 9 12 0 12 13 0 0.3 250 mL 258
Milk, whole, 3.3% M.F. Fruit Juices Medium carb 155 8 12 0 12 14 tr 0.1 250 mL 258
Yogourt, plain, 2-4% M.F. Yogourts and Fermented Milk Products Medium carb 129 9 12 0 12 8 54 0.2 175 mL 181
Taco with beef, cheese, salsa + vegetables Mexican Medium carb 168 9 12 0 12 7 0.8 78
Beef stew Other Medium carb 168 18 14 1.8 12.2 3 0 0 250 mL 259
Minestrone Soups Medium carb 83 5 13 0.8 12.2 0 7.1 250 mL 268
Chocolate chip, commercial Bars Medium carb 98 5 1 13 0.6 12.4 7 1.5 20 2
Pomegranate (9.5 cm diam) Fruit Medium carb 53 1 13 0.5 12.5 13 6 4.1 77
Vegetarian vegetable Soups Medium carb 76 2 13 0.5 12.5 4 7.5 250 mL 255
Biscuit, plain, refrigerated dough, baked Baked Goods Medium carb 93 4 2 13 0.4 12.6 tr 0 1 27 1
Potato salad, homemade Vegetables Medium carb 205 15 4 14 1.4 12.6 3 3.1 132 125 mL
Orange Fruit Medium carb 62 1 15 2.3 12.7 12 3 8.9 1 131
Orange juice, ready-to-drink Fruit Juices Medium carb 58 1 13 0.3 12.7 7 5.7 125 mL 132
Orange juice, ready-to-drink, refrigerated, vitamin D and calcium added Fruit Juices Medium carb 58 1 13 0.3 12.7 46 5.1 125 mL 132
Fudge, chocolate, homemade Candies Medium carb 70 tr 13 0.3 12.7 13 0 0 1 piece 17
Fondant, chocolate covered (After Eight) Chocolate Bars Medium carb 59 tr 13 0.3 12.7 11 0 tr 2 pieces 16
Orange and grapefruit juice, ready-to-drink Fruit Juices Medium carb 56 1 13 0.1 12.9 13 13 4.1 125 mL 130
Marmalade Sweets and Sugars Medium carb 50 tr 13 0.1 12.9 12 0 0 15 mL 20
Milk, skim Fruit Juices Medium carb 88 9 13 0 13 13 0 0.1 250 mL 259
Milk, partly skimmed, 1% M.F. Fruit Juices Medium carb 108 9 13 0 13 13 0 0.1 250 mL 258
Soy beverage, original and vanilla, enriched Fruit Juices Medium carb 110 7 13 0 13 9 3.1 250 mL 257
Milk, evaporated, whole, canned, diluted, 7.8% M.F. Processed Milk Medium carb 178 9 13 0 13 13 7 1.1 250 mL 258
Milk, reconstituted, from skim milk powder Processed Milk Medium carb 86 8 13 0 13 13 2.1 250 mL 259
Yogourt, plain, 1-2% M.F. Yogourts and Fermented Milk Products Medium carb 114 10 13 0 13 13 65 0.2 175 mL 181
Omelet, spanish, made with 2 eggs (mushrooms, onions, green peppers, tomatoes) Eggs and Egg Dishes Medium carb 319 15 13 0 13 61 5 1 omelet 290
Potato chips made from dried potatoes, plain (Pringles) Chips Medium carb 156 2 14 1 13 1 0 17 chips 28
Chocolate ice milk bar (Fudgesicle) Frozen Desserts Medium carb 65 3 14 0.9 13.1 10 0 5.8 1 51
Peach, canned halves or slices, juice pack Fruit Medium carb 58 1 15 1.7 13.3 14 30 1 125 mL 132
Chocolate sandwich Bars Medium carb 93 4 1 14 0.6 13.4 8 0 1.8 20 2
Potatoes, French fried, frozen, home-prepared in oven Vegetables Medium carb 96 4 2 15 1.6 13.4 tr 48 20 strips
Tomato clam cocktail Vegetables Medium carb 61 tr 1 14 0.5 13.5 4 4.2 128 125 mL
Applesauce, unsweetened Fruit Medium carb 55 tr 15 1.5 13.5 13 10 0 125 mL 129
Chocolate mousse, homemade Frozen Desserts Medium carb 203 4 14 0.5 13.5 13 0 1.7 125 mL 90
Biscuit, plain or buttermilk, from mix, baked Baked Goods Medium carb 97 4 2 14 0.4 13.6 3 2 1 30 1
Almonds, chocolate covered Chocolate Bars Medium carb 180 4 15 1.4 13.6 12 4 0 10 32
Fruit cocktail, canned, juice pack Fruit Medium carb 58 1 15 1.3 13.7 14 10 8.8 125 mL 125
Orange juice, frozen, diluted Fruit Juices Medium carb 59 1 14 0.3 13.7 11 41 8 125 mL 132
Ramen noodles, chicken flavour, cooked Soups Medium carb 162 3 20 6.2 13.8 0 5.8 250 mL 258
Jams and preserves Sweets and Sugars Medium carb 56 tr 14 0.2 13.8 10 0 0 15 mL 20
Potatoes, mashed, dried, with 2% milk and margarine Vegetables Medium carb 107 4 3 15 1.1 13.9 2 111 125 mL
Squash, acorn, cubed, baked Vegetables Medium carb 61 tr 1 16 2.1 13.9 0.6 108 125 mL
Chicken noodle, chunky Soups Medium carb 185 13 18 4.1 13.9 2 3 1 250 mL 254
Beans, lima, frozen, boiled, drained Vegetables Medium carb 100 tr 6 18 4 14 1 95 125 mL
Milk, partly skimmed, 2% M.F., with added milk solids Fruit Juices Medium carb 146 10 14 0 14 14 0 250 mL 260
Won ton soup Chinese Medium carb 191 15 15 1 14 1 0 1.8 250 mL 255
Maple syrup Sweets and Sugars Medium carb 55 0 14 0 14 12 2 15 mL 20
Popsicles Frozen Desserts Medium carb 54 0 14 0 14 10 0 tr 1 75
Prunes, dried Fruit Medium carb 60 1 16 1.8 14.2 10 2.1 3 25
Prunes, dried, cooked, without added sugar Fruit Medium carb 67 1 18 3.6 14.4 16 38 2 60 mL 63
Ice cream, vanilla, low fat, aspartame sweetened Frozen Desserts Medium carb 106 3 15 0.5 14.5 4 0 2.1 125 mL 69
Trail mix, regular Chips Medium carb 176 5 17 2.5 14.5 1 60 mL 38
Granola bar, hard, plain Bars Medium carb 118 5 3 16 1.3 14.7 0 0.6 25 1
Lychees (litchis) Fruit Medium carb 63 1 16 1.2 14.8 15 20 4.1 10 96
Orange, strawberry and banana juice, ready-to-drink Fruit Juices Medium carb 57 1 15 0.2 14.8 13 18 125 mL 124
Jelly Sweets and Sugars Medium carb 56 tr 15 0.2 14.8 11 0 0 15 mL 21
Sponge, commercial, individual shell Cakes Medium carb 72 1 1 15 0.1 14.9 9 26 0.2 25 1
Pear, canned halves, juice pack Fruit Medium carb 66 tr 17 2.1 14.9 13 25 2.1 125 mL 131
Apple juice, ready-to-drink, vitamin C added Fruit Juices Medium carb 59 tr 15 0.1 14.9 14 45 0 125 mL 126
Grapefruit juice, ready-to-drink, sweetened Fruit Juices Medium carb 61 1 15 0.1 14.9 15 29 1.7 125 mL 132
Potatoes, scalloped, from mix with water, with 2% milk and margarine Vegetables Medium carb 120 5 3 16 1 15 2 129 125 mL
Milk, evaporated, partly skimmed, canned, diluted, 2% M.F. Processed Milk Medium carb 122 10 15 0 15 13 7 0.1 250 mL 258
Milk, evaporated, skim, canned, diluted, 0.2% M.F. Processed Milk Medium carb 105 10 15 0 15 15 1 0.8 250 mL 259
Hot chocolate, aspartame sweetened, powder + water Milk Beverages Medium carb 78 3 15 0 15 9 216 1.6 250 mL 270
Fish cake Fish Products Medium carb 240 16 15 0 15 71 3.3 1 120
Chicken, breaded and fried, boneless (nuggets) Other Medium carb 285 15 16 0.9 15.1 1 10 3.2 6 96
Sesame crunch (sesame snap) Candies Medium carb 181 4 18 2.8 15.2 11 0 tr 4 pieces 35
Fruit and juice bar Frozen Desserts Medium carb 63 1 16 0.8 15.2 13 0 1 77
Chicken almond guy ding Chinese Medium carb 295 22 18 2.6 15.4 3 0 1 250 mL 256
Cream of mushroom Soups Medium carb 202 6 16 0.5 15.5 0 7.6 250 mL 262
Chocolate chip, refrigerated dough, baked Bars Medium carb 118 5 1 16 0.4 15.6 6 1.9 24 2
Angelfood, commercial (25 cm diam) Cakes Medium carb 73 tr 2 16 0.4 15.6 0 tr 28
Cream of chicken Soups Medium carb 189 8 16 0.3 15.7 7 0 5.8 250 mL 262
Apricots, dried Fruit Medium carb 67 1 17 1.2 15.8 8 2.3 3 21
Caramel with nuts, chocolate covered (Turtles) Chocolate Bars Medium carb 132 3 17 1.2 15.8 12 0 0 2 28
Granola bar, hard, chocolate chip Bars Medium carb 105 4 2 17 1.1 15.9 0 2.7 24 1
Cranberry juice, unsweetened, ready-to-drink Fruit Juices Medium carb 61 1 16 0.1 15.9 16 23 tr 125 mL 134
Minestrone, chunky Soups Medium carb 134 5 22 6.1 15.9 6 4 0 250 mL 254
Yogourt, vanilla or fruit, fat-free with sugar substitute Yogourts and Fermented Milk Products Medium carb 94 7 16 0 16 14 41 0.6 175 mL 189
Corn syrup Sweets and Sugars Medium carb 59 0 16 0 16 6 0 tr 15 mL 21
Molasses Sweets and Sugars Medium carb 62 0 16 0 16 12 0 0 15 mL 21
Sports drink, fruit flavour, ready-to-drink (Gatorade, Powerade) Beverages Medium carb 67 0 16 0 16 14 250 mL 258
Mango Fruit Medium carb 67 1 18 1.9 16.1 15 21 1.8 104
Cream of mushroom, reduced salt Soups Medium carb 134 6 17 0.8 16.2 9 0 8.6 250 mL 262
Granola bar, soft, nuts and raisins Bars Medium carb 127 6 2 18 1.6 16.4 tr 2.7 28 1
Apple with skin (7 cm.diam) Fruit Medium carb 72 tr 19 2.6 16.4 14 3.3 1 138
Clam chowder, New England Soups Medium carb 157 10 18 1.6 16.4 0 4.5 250 mL 262
Sweet and sour chicken balls Chinese Medium carb 199 9 17 0.5 16.5 7 0 1.3 3 75
Nectar, mango Fruit Juices Medium carb 68 tr 17 0.4 16.6 17 17 12.5 125 mL 133
Potatoes, mashed, homemade with 2% milk and margarine Vegetables Medium carb 116 4 2 19 2.2 16.8 111 125 mL
Grapes Fruit Medium carb 69 1 18 1.2 16.8 15 4 6.8 20 100
Beans, black, canned, not drained Beans, Peas and Lentils Medium carb 162 11 29 12.2 16.8 35 7.4 175 mL 178
Tomato Soups Medium carb 90 2 18 1.2 16.8 9 0 4.8 250 mL 258
Fruit salad, tropical, canned, juice pack Fruit Medium carb 70 1 18 1.1 16.9 16 1 9 125 mL 131
Grape juice, frozen, sweetened, diluted, vitamin C added Fruit Juices Medium carb 67 tr 17 0.1 16.9 17 55 125 mL 132
Corn, sweet, on or off cob, fresh or frozen, boiled, drained Vegetables Medium carb 82 1 3 19 2 17 3 87 125 mL
Dates, dried Fruit Medium carb 70 1 19 2 17 16 0 0.8 3 25
Clam chowder, Manhattan Soups Medium carb 142 8 20 3 17 4 0 0 250 mL 254
Wine, dessert, sweet Beverages Medium carb 203 tr 17 0 17 10 125 mL 127
Hot-dog, plain Other Medium carb 242 10 18 0.9 17.1 3 0.4 1 98
Brownies, homemade (5 cm X 5 cm) Cakes Medium carb 168 10 2 18 0.8 17.2 26 2.6 36 1 square
Oatmeal, with raisins, commercial Bars Medium carb 117 5 2 18 0.7 17.3 6 0 1.2 26 2
Peach, canned halves or slices, light syrup pack Fruit Medium carb 72 1 19 1.7 17.3 18 1.3 125 mL 133
Peanut butter sandwich Bars Medium carb 134 6 2 18 0.5 17.5 10 0 1.4 28 2
Ice cream, vanilla, regular Frozen Desserts Medium carb 153 3 18 0.5 17.5 16 4.3 125 mL 76
Granola bar, soft, plain Bars Medium carb 124 5 2 19 1.3 17.7 tr 2 28 1
Potato, canned, drained Vegetables Medium carb 84 tr 2 19 1.3 17.7 140 4
Fruit cocktail, canned, light syrup pack Fruit Medium carb 73 1 19 1.3 17.7 18 1 7.7 125 mL 128
Pineapple juice, ready-to-drink, vitamin C added Fruit Juices Medium carb 74 tr 18 0.3 17.7 13 125 mL 132
Beets, pickled, sliced, not drained Vegetables Medium carb 78 tr 1 20 2.2 17.8 120 125 mL
Stir fry with beef Other Medium carb 290 22 20 2.2 17.8 11 tr 1.5 250 mL 229
Rice Krispies Squares, commercial Other Baked Goods Medium carb 91 2 1 18 0.1 17.9 0 0.3 22 1 square
Pear, canned halves, light syrup pack Fruit Medium carb 76 tr 20 2.1 17.9 16 14 3.3 125 mL 133
Beans, kidney, dark red, canned, not drained Beans, Peas and Lentils Medium carb 161 10 30 12.1 17.9 tr 163 6.6 175 mL 189
Fudge, vanilla, homemade Candies Medium carb 84 tr 18 0 18 18 0 0 1 piece 22
Frozen yogourt, vanilla Frozen Desserts Medium carb 124 3 18 0 18 18 0 1.6 125 mL 76
Chocolate chip, homemade Bars Medium carb 156 9 2 19 0.9 18.1 10 2.6 32 2
Black-eyed peas, canned, not drained Beans, Peas and Lentils Medium carb 137 8 24 5.9 18.1 14 175 mL 178
Chili con carne Other Medium carb 270 26 23 4.9 18.1 250 mL 267
Peanuts, chocolate covered Chocolate Bars Medium carb 208 5 20 1.9 18.1 15 0 tr 10 40
Nectar, apricot Fruit Juices Medium carb 74 tr 19 0.8 18.2 18 11 1.5 125 mL 133
Ice cream, strawberry Frozen Desserts Medium carb 134 2 19 0.6 18.4 0 0.2 125 mL 70
Shortbread, homemade Bars Medium carb 185 12 2 19 0.5 18.5 7 31 7.3 33 2
Tomato, reduced salt Soups Medium carb 90 2 19 0.5 18.5 8 0 5.2 250 mL 258
Vegetable, chunky Soups Medium carb 129 4 20 1.3 18.7 4 0 250 mL 254
Beans, pinto, canned, not drained Beans, Peas and Lentils Medium carb 153 9 27 8.2 18.8 tr 46 4 175 mL 178
Frozen yogourt, chocolate Frozen Desserts Medium carb 116 3 20 1.2 18.8 20 0 2.5 125 mL 91
Cranberry juice cocktail, ready-to-drink, vitamin C added Fruit Juices Medium carb 76 0 19 0.1 18.9 16 46 0.6 125 mL 134
Granola bar, soft, chocolate chip, graham and -marshmallow Bars Medium carb 109 3 1 20 1 19 6 0 0.6 26 1
Granola bar, soft, peanut butter, chocolate coated Bars Medium carb 188 12 4 20 1 19 4 6.3 37 1
Tapioca, ready-to-eat Pudding Medium carb 118 2 19 0 19 18 13 2.3 1 unit 99
Tomato sauce for spaghetti, canned Vegetables Medium carb 143 6 2 21 1.9 19.1 2.1 132 125 mL
Beans, refried, canned Beans, Peas and Lentils Medium carb 175 10 29 9.9 19.1 tr 53 0.9 175 mL 186
Chicken vegetable, chunky Soups Medium carb 175 13 20 0.9 19.1 1 0 250 mL 254
Bits and bites snack bites (Bits & Bites) Chips Medium carb 132 4 21 1.9 19.1 3 28 125 mL 31
Ice cream, chocolate Frozen Desserts Medium carb 151 3 20 0.8 19.2 18 0 0.2 125 mL 70
Oatmeal, without raisins, homemade Bars Medium carb 134 5 2 20 0.7 19.3 11 1.1 30 2
Potato chips, plain Chips Medium carb 230 3 21 1.6 19.4 tr 0 1 small bag 43
Beef, chunky Soups Medium carb 180 12 21 1.5 19.5 2 5 0.1 250 mL 254
Corn-based puffs or twists, cheese (Cheesies) Chips Medium carb 205 3 20 0.4 19.6 1 250 mL 37
Corn, sweet, canned, niblets Vegetables Medium carb 88 1 3 22 2.3 19.7 4 111 125 mL
Sugar cookies, commercial Bars Medium carb 143 6 2 20 0.2 19.8 11 15 1.6 30 2
Pineapple, canned, juice pack Fruit Medium carb 79 1 21 1.2 19.8 19 17 125 mL 132
Grape juice, ready-to-drink, vitamin C added Fruit Juices High carb 81 1 20 0.1 19.9 20 18 2.9 125 mL 132
Pomegranate juice, ready-to-drink Fruit Juices High carb 72 0 20 0 20 17 5 125 mL 128
Chocolate, ready-to-eat, fat-free Pudding High carb 96 3 20 0 20 15 197 3.2 1 unit 99
Tapioca, ready-to-eat, fat-free Pudding High carb 88 2 20 0 20 16 63 2.3 1 unit 99
Fish sticks, frozen, heated (10 cm x 2.5 cm x 1.3 cm) Fish Products High carb 227 13 20 0 20 98 4.1 3 sticks 83
Ice cream, vanilla, low fat Frozen Desserts High carb 117 5 20 0 20 10 0 tr 125 mL 93
Gelatin dessert, prepared (Jello) Frozen Desserts High carb 88 2 20 0 20 19 31 125 mL 143
Ice cream, dairy free Frozen Desserts High carb 237 4 21 0.8 20.2 0.4 125 mL 87
Chocolate coated marshmallow Bars High carb 129 4 1 21 0.6 20.4 14 tr 2.2 30 2
Trail mix, tropical Chips High carb 144 2 23 2.4 20.6 1 60 mL 36
Pear with skin Fruit High carb 96 1 26 5 21 16 6 1.7 1 166
Yogourt, vanilla or fruit, fat-free Yogourts and Fermented Milk Products High carb 116 8 21 0 21 19 45 0.1 175 mL 181
Spread, chocolate hazelnut (Nutella) Sweets and Sugars High carb 203 2 23 2 21 21 0 0 30 mL 38
Ice cream cone, vanilla, chocolate covered, with nuts Frozen Desserts High carb 222 5 23 1.9 21.1 16 0 0.7 1 78
Ice cream sandwich Frozen Desserts High carb 143 3 22 0.9 21.1 14 0 0.9 1 59
Potato chips, flavoured Chips High carb 211 3 23 1.9 21.1 0 1 small bag 43
Potatoes, hashed brown, plain, frozen, heated Vegetables High carb 180 9 3 23 1.8 21.2 1 82 125 mL
Brownies, commercial (5 cm X 5 cm) Cakes High carb 138 6 2 22 0.7 21.3 12 6 1.4 34 1 square
Sherbet, orange Frozen Desserts High carb 113 1 24 2.6 21.4 19 0 tr 125 mL 78
Fig Bars High carb 111 2 1 23 1.5 21.5 15 0 0.4 32 2
Pizza with cheese and pepperoni (medium - 12 inches) Pizza High carb 219 11 23 1.4 21.6 1 2 85
Molasses Bars High carb 129 4 2 22 0.3 21.7 5 0 1 30 2
Chicken sandwich, grilled chicken + condiments + vegetables Sandwiches High carb 335 33 23 1.2 21.8 3 95 0.6 1 169
Tourtiere, homemade (20 cm diam) Other High carb 307 15 23 1.2 21.8 1 1 0.1 113
Lentil Soups High carb 193 12 27 5.1 21.9 3 0 2.6 250 mL 262
Rice, ready-to-eat Pudding High carb 161 2 22 0 22 90 0.6 1 unit 99
Vanilla, ready-to-eat Pudding High carb 128 2 22 0 22 20 71 1.4 1 unit 99
Vanilla, ready-to-eat, fat-free Pudding High carb 92 2 22 0 22 16 93 3.9 1 unit 99
Muffin, fruit, homemade Baked Goods High carb 162 6 4 23 0.9 22.1 21 1.2 57 1
Pizza with cheese, meat and vegetables (medium - 12 inches) Pizza High carb 250 11 24 1.9 22.1 3 21 105
Pizza with cheese and vegetables (medium - 12 inches) Pizza High carb 193 8 24 1.8 22.2 3 16 1.4 93
Doughnut, cake-type, plain (8 cm diam) Other Baked Goods High carb 198 11 2 23 0.7 22.3 11 17 1.7 47 1
Peanut butter, homemade Bars High carb 190 10 4 24 1.5 22.5 12 1.8 40 2
Prune juice, ready-to-drink Fruit Juices High carb 96 1 24 1.4 22.6 22 6 0.2 125 mL 135
Cream of tomato Soups High carb 155 6 24 1.3 22.7 16 1.3 250 mL 262
Lentils, boiled, salted Beans, Peas and Lentils High carb 170 13 29 6.2 22.8 3 2.1 175 mL 146
Corndog (Pogo) Other High carb 197 7 24 1.1 22.9 10 1.5 1 75
Chocolate topping, fudge-type Sweets and Sugars High carb 135 2 24 1.1 22.9 13 0 30 mL 39
Chocolate, ready-to-eat Pudding High carb 138 3 23 0 23 18 1 unit 99
Iced tea, lemon flavor, ready-to-drink Beverages High carb 91 0 23 0 23 23 250 mL 254
Iced tea, lemon flavour, powder + water Beverages High carb 93 tr 23 0 23 23 250 mL 274
Ginger ale Beverages High carb 88 0 23 0 23 22 250 mL 258
Bread pudding with raisins, homemade Other Baked Goods High carb 162 5 6 24 0.9 23.1 15 61 1.8 106 125 mL
Plantain, baked or boiled, sliced Fruit High carb 94 1 25 1.9 23.1 11 17 0.6 125 mL 81
Poutine Other High carb 380 13 25 1.9 23.1 1 tr 250 mL 165
Coconut cream, commercial (20 cm diam) Pies High carb 191 11 1 24 0.8 23.2 23 0 4.5 64
Corn, sweet, canned, cream style Vegetables High carb 97 1 2 25 1.8 23.2 4 135 125 mL
Cranberries, dried, sweetened Fruit High carb 95 tr 25 1.8 23.2 20 0 5.8 60 mL 31
Burrito with beans and cheese Mexican High carb 189 8 27 3.8 23.2 0.9 1 93
Eclairs, custard filled, chocolate glaze Other Baked Goods High carb 262 16 6 24 0.6 23.4 7 127 4.1 100 1
Coffee cake, cinnamon with crumb topping, from mix (20 cm X 15 cm) Cakes High carb 142 4 2 24 0.5 23.5 13 22 0.8 45
Veggie burger, single patty + condiments + vegetables Sandwiches High carb 359 19 28 4.5 23.5 4 18 0.5 1 157
Pizza with cheese (medium - 12 inches) Pizza High carb 210 9 25 1.5 23.5 2 0 2 84
Toffee, chocolate covered (Skor) Chocolate Bars High carb 209 1 24 0.5 23.5 23 tr 1 bar 39
Split pea with ham, chunky Soups High carb 195 12 28 4.1 23.9 5 tr 0 250 mL 254
Muffin, blueberry, from mix, prepared Baked Goods High carb 149 5 3 24 0 24 32 1.2 54 1
Drinkable yogourt Yogourts and Fermented Milk Products High carb 145 5 24 0 24 24 200 mL 207
Biscuit, plain or buttermilk, fast food Baked Goods High carb 186 8 3 25 0.7 24.3 2 1 1.3 51 1
Fruitcake, commercial Cakes High carb 139 4 1 26 1.6 24.4 13 2 0.5 43 1 piece
Croissant, butter Baked Goods High carb 231 12 5 26 1.5 24.5 6 38 6.6 57 1
Garlic bread Side Dishes High carb 192 5 26 1.5 24.5 tr 62 0.3 2 slices 52
Pad Thaï Other High carb 220 15 26 1.5 24.5 4 0 tr 250 mL 171
Chocolate, semisweet, bars or chips Chocolate Bars High carb 204 2 27 2.5 24.5 23 0 60 mL 43
Sugar cookies, homemade Bars High carb 142 4 2 25 0.4 24.6 16 8 1.1 32 2
Cereal bar, fruit filled (Nutri-Grain) Bars High carb 135 3 2 26 1.2 24.8 14 tr 0.5 37 1
Coffee cake, cinnamon with crumb topping, commercial Cakes High carb 237 13 4 26 1.1 24.9 18 3.3 57
Banana Fruit High carb 105 1 27 2.1 24.9 14 13 1 118
Chocolate syrup, thin type Sweets and Sugars High carb 110 1 26 1 25 20 tr 15 mL 20
Milk chocolate and crisped rice (Nestle Crunch) Chocolate Bars High carb 209 2 26 1 25 22 0 0.3 1 bar 40
Ice cream, vanilla, premium Frozen Desserts High carb 282 4 25 0 25 23 0 tr 125 mL 113
Potato, boiled without skin Vegetables High carb 116 tr 2 27 1.9 25.1 1 135 1
Breakfast English muffin with egg, cheese and bacon Sandwiches High carb 289 17 27 1.5 25.5 3 63 0.7 1 137
Cheesecake, commercial (15 cm diam) Cakes High carb 321 23 6 26 0.4 25.6 55 9.9 100
Egg salad Sandwiches High carb 479 14 27 1.2 25.8 3 1.2 1 157
Doughnut, cake-type, plain, chocolate coated (9 cm diam) Other Baked Goods High carb 270 18 3 27 1.1 25.9 13 35 4.6 57 1
Ham Sandwiches High carb 260 13 28 2.1 25.9 2 0 0.7 1 121
Jellybeans Candies High carb 105 0 26 0.1 25.9 20 13 0 10 beans 28
Chocolate, candy coated (M&M'S, Smarties) Chocolate Bars High carb 201 2 27 1.1 25.9 25 1 package 40
Rice beverage, flavoured and unflavoured, enriched Fruit Juices High carb 127 tr 26 0 26 1 0.3 250 mL 259
Soy beverage, chocolate, enriched Fruit Juices High carb 162 6 26 0 26 20 0 2.1 250 mL 257
Tortilla chips, plain Chips High carb 234 3 29 3 26 tr 0 26 small 47
Chai, latte Beverages High carb 149 5 26 0 26 26 0 250 mL 242
Iced coffee, Frappuccino (Starbucks) Beverages High carb 127 3 26 0 26 22 250 mL
Fruit punch flavour drink, powder (Kool-Aid) + water Beverages High carb 102 0 26 0 26 250 mL 276
Fruit punch flavour drink, vitamin C added, powder + water Beverages High carb 102 0 26 0 26 250 mL 277
Biscuit, plain or buttermilk, homemade Baked Goods High carb 212 10 4 27 0.9 26.1 1 2 2.6 60 1
Lentils, pink, boiled Beans, Peas and Lentils High carb 190 14 32 5.9 26.1 85 9.5 175 mL 179
French onion Soups High carb 204 10 28 1.9 26.1 3 tr 2.1 250 mL 255
Peanut butter cups (Reese's) Chocolate Bars High carb 263 5 28 1.8 26.2 24 0 tr 3 cups 51
Doughnut, yeast-leavened, honey bun, glazed (9 cm x 6 cm) Other Baked Goods High carb 242 14 4 27 0.7 26.3 14 4 3.5 60 1
French fries Side Dishes High carb 236 3 29 2.5 26.5 33 20-25 fries 76
Sushi with vegetables, no fish Other High carb 122 2 27 0.5 26.5 5 0 tr 4 104
Coconut candy, chocolate covered (Bounty, -Almond Joy) Chocolate Bars High carb 235 2 29 2.5 26.5 24 0 0.3 1 bar 49
Beans, baked, with pork, canned Beans, Peas and Lentils High carb 198 10 37 10.4 26.6 99 175 mL 187
Topping or spread, butterscotch Sweets and Sugars High carb 105 1 27 0.4 26.6 10 tr 30 mL 42
Chocolate covered wafer (Kit Kat, Coffee Crisp) Chocolate Bars High carb 218 3 27 0.4 26.6 20 0 0 1 bar 42
Peas, split, boiled Beans, Peas and Lentils High carb 171 12 31 4.2 26.8 4 53 0.9 175 mL 145
Lemonade, pink or white, frozen, diluted Beverages High carb 105 tr 27 0.2 26.8 13 250 mL 262
Muffin, bran, from mix, prepared Baked Goods High carb 159 5 4 27 0 27 32 1.4 55 1
Milk, chocolate, 2% M.F. Fruit Juices High carb 190 8 27 0 27 26 1.1 250 mL 264
All flavours, instant, from mix, prepared with 2% milk Pudding High carb 149 4 27 0 27 23 59 2.6 125 mL 139
Iced cappuccino - with 2% milk (Tim Hortons) Beverages High carb 127 3 27 0 27 27 250 mL
Lemon-lime soda Beverages High carb 104 0 27 0 27 23 250 mL 260
Sauce, cranberry, canned, sweetened Gravies and Sauces High carb 106 tr 27 0 27 27 60 mL 70
Pumpkin, commercial (20 cm diam) Pies High carb 229 10 4 30 2.9 27.1 15 22 1.9 109
Caramel-coated Snacks High carb 160 1 29 1.9 27.1 20 0 250 mL 37
Split pea with ham Soups High carb 190 13 31 3.8 27.2 5 0 250 mL 267
Potato, boiled, flesh and skin Vegetables High carb 129 tr 3 30 2.5 27.5 1 150 1
Raisins Fruit High carb 110 1 29 1.3 27.7 22 47 3.4 60 mL 37
Milk, chocolate, 1% M.F. Fruit Juices High carb 166 9 28 0 28 26 36 250 mL 264
Hot chocolate, homemade with cocoa + 2% milk Milk Beverages High carb 203 9 28 0 28 26 215 2.8 250 mL 264
Iced cappuccino - original - with cream (Tim Hortons) Beverages High carb 211 2 28 0 28 28 4 250 mL
Cola Beverages High carb 110 tr 28 0 28 24 250 mL 262
Cola, decaffeinated Beverages High carb 107 0 28 0 28 28 250 mL 262
Danish pastry, cinnamon (11 cm diam) Other Baked Goods High carb 262 15 5 29 0.8 28.2 13 14 3.7 65 1
Fruit salad, tropical, canned, heavy syrup pack Fruit High carb 117 1 30 1.8 28.2 5 7.3 125 mL 136
Muffin, bran, homemade Baked Goods High carb 199 8 4 32 3.7 28.3 13 23 0.9 57 1
Butter tart Pies High carb 248 14 2 29 0.7 28.3 15 30 5.6 54 1
Milk chocolate, bars or chips Chocolate Bars High carb 268 4 30 1.7 28.3 26 0 0.1 1 bar 50
Tortilla chips, nacho flavoured (Doritos) Chips High carb 249 4 31 2.7 28.3 2 0 1 small bag 50
Banana cream, from mix, no-bake type (23 cm diam) Pies High carb 231 12 3 29 0.6 28.4 27 6.4 92
Topping, strawberry Sweets and Sugars High carb 110 tr 29 0.3 28.7 12 0 tr 30 mL 43
Mixed vegetable and fruit juice drink, ready-to-drink (V8 Splash) Beverages High carb 113 tr 29 0.3 28.7 5 250 mL 257
Angelfood, from mix (25 cm diam) Cakes High carb 129 tr 3 29 0.1 28.9 15 0 tr 50
Potato chips, baked, plain Chips High carb 202 2 31 2.1 28.9 2 0 1 small bag 43
Onion rings, breaded and fried Side Dishes High carb 276 4 31 1.7 29.3 68 0.9 83
Hot chicken sandwich Sandwiches High carb 388 40 31 1.7 29.3 2 0.2 1 284
Muffin bar (Hop&Go, Sweet Mornings) Bars High carb 178 6 2 30 0.6 29.4 18 20 1 50 1
Beans, baked, homemade Beans, Peas and Lentils High carb 283 10 40 10.3 29.7 42 3.9 175 mL 187
Hamburger, single patty, plain Sandwiches High carb 275 12 31 1.3 29.7 5 1 90
Burrito with beef, cheese and chilli Mexican High carb 316 20 32 2.2 29.8 64 0.3 1 152
Samosa, vegetarian Other High carb 306 5 32 2.1 29.9 1 3 0 2 100
Yogourt, vanilla or fruit, 1-2% M.F. Yogourts and Fermented Milk Products High carb 183 7 30 0 30 25 0.1 175 mL 185
Eggs benedict Eggs and Egg Dishes High carb 572 34 30 0 30 64 3.9 2 eggs 310
Licorice, strawberry (Twizzlers) Candies High carb 132 1 30 0 30 15 0 0 3 strips 38
Beans, navy, canned, not drained Beans, Peas and Lentils High carb 219 15 40 9.9 30.1 1 36 4.1 175 mL 194
Macaroni casserole with beef and tomato soup Pasta High carb 319 23 32 1.9 30.1 6 0 250 mL 263
Sugar pie, homemade, 1 crust Pies High carb 407 31 3 31 0.5 30.5 18 84 17.3 88
Roast beef Sandwiches High carb 346 22 33 2.5 30.5 0 0.1 1 139
Caramel Candies High carb 154 2 31 0.5 30.5 26 0 tr 4 40
Breakfast bar, Oatmeal to Go Bars High carb 197 5 3 33 2.4 30.6 10 tr 0.9 47 1
Potato, baked, flesh Vegetables High carb 145 tr 3 34 3.4 30.6 3 156 1
Cheeseburger, single patty, plain Sandwiches High carb 319 15 32 1.3 30.7 6 3 2.9 1 102
Milk shake, vanilla Beverages High carb 195 6 31 0.2 30.8 31 39 2.4 250 mL 175
Pasta salad with vegetables Salads High carb 245 5 33 2.2 30.8 5 5 0 250 mL 187
Salmon salad Sandwiches High carb 340 16 33 1.7 31.3 5 10 0.2 1 162
Tuna salad Sandwiches High carb 371 20 33 1.7 31.3 5 0 0.8 1 162
Citrus juice drink, frozen, diluted (Five Alive) Beverages High carb 131 tr 32 0.3 31.7 30 250 mL 262
Breakfast biscuit with egg, cheese and bacon Sandwiches High carb 477 16 33 1.1 31.9 3 46 1 144
Nachos with cheese Mexican High carb 346 9 36 4.1 31.9 2 0.7 15-20 nachos 113
Rice, homemade Pudding High carb 160 4 32 0 32 19 95 0.7 125 mL 119
Orange soda Beverages High carb 126 0 32 0 32 250 mL 262
Tonic water Beverages High carb 124 0 32 0 32 32 250 mL 258
Doughnut, yeast-leavened, jelly filled (9 cm X 6 cm) Other Baked Goods High carb 289 16 5 33 0.8 32.2 18 22 4.1 85 1
Chickpeas (garbanzo beans), canned, not drained Beans, Peas and Lentils High carb 211 9 40 7.8 32.2 21 11.4 175 mL 178
Banana bread, homemade (11 cm X 6 cm X 1 cm) Cakes High carb 196 6 3 33 0.7 32.3 26 1.3 60 1 slice
Beans, baked, plain or vegetarian, canned Beans, Peas and Lentils High carb 177 9 40 7.7 32.3 17 51 1.6 175 mL 188
Sweet and sour meatballs Other High carb 472 26 33 0.7 32.3 19 0 6 258
Potato, microwaved, peeled after cooking Vegetables High carb 156 tr 3 36 3.4 32.6 156 1
Danish pastry, fruit (11 cm diam) Other Baked Goods High carb 263 13 4 34 1.3 32.7 20 81 3.5 71 1
Milk shake, chocolate Beverages High carb 223 6 36 3.3 32.7 33 41 4.2 250 mL 175
Vodka cooler Beverages High carb 220 tr 33 0.3 32.7 12 1 bottle 390
Shortcake, biscuit-type, homemade (4 cm X 7.5 cm diam) Cakes High carb 234 8 5 34 1 33 8 28 2.4 75 1
Chocolate milk, chocolate flavour powder + 2% milk Milk Beverages High carb 207 9 33 0 33 0 0.4 250 mL 279
Fruit punch juice drink, ready-to-drink (Sunny D) Beverages High carb 123 0 33 0 33 31 250 mL 262
Potato, baked, flesh and skin Vegetables High carb 161 tr 4 37 3.8 33.2 2 173 1
Toaster pastries (Pop-Tarts), brown sugar & cinnamon Other Baked Goods High carb 206 7 3 34 0.5 33.5 0 1.8 50 1
Beans, white, canned, not drained Beans, Peas and Lentils High carb 227 14 43 9.3 33.7 4.5 175 mL 194
Chicken pot pie, commercial, individual Other High carb 494 21 37 3.1 33.9 3 12 0 1 serving 227
Hot chocolate, powder + water Milk Beverages High carb 160 2 34 0 34 30 363 0.3 250 mL 291
Orange drink, vitamin C added (Hi-C), ready-to-drink Beverages High carb 134 0 34 0 34 29 250 mL 262
Orange drink, vitamin C added (Tang, Quench, Rise'n Shine), powder + water Beverages High carb 135 0 34 0 34 34 250 mL 286
Coconut macaroons, homemade Bars High carb 194 6 2 35 0.9 34.1 34 0 5.4 48 2
Gingerbread, from mix (23 cm X 23 cm) Cakes High carb 212 7 3 35 0.8 34.2 22 22 1.8 69
Sushi with fish Other High carb 164 5 35 0.8 34.2 7 0 tr 4 104
Caramel, chocolate covered (Rolo, Caramilk) Chocolate Bars High carb 246 3 35 0.5 34.5 33 0 0 1 bar 52
Submarine sandwich (6 inches), vegetarian Sandwiches High carb 216 7 38 3.4 34.6 3 0 0.3 1 167
Lasagna with meat (7.5 cm x 9 cm) Pasta High carb 364 22 37 2.4 34.6 6 0 0 1 piece 232
Date squares, homemade Other Baked Goods High carb 226 8 3 37 2.3 34.7 20 4.7 61 1 square
Donair / Gyro Sandwiches High carb 310 22 37 2 35 3 47 0.2 1 195
Chocolate cream, commercial (20 cm diam) Pies High carb 344 22 3 38 2.3 35.7 6 5.6 113
Sponge, homemade (25 cm diam) Cakes High carb 187 3 5 36 0.2 35.8 107 0.8 63
Eggnog Milk Beverages High carb 362 10 36 0 36 23 367 1.4 250 mL 268
Instant breakfast powder + 2% milk Milk Beverages High carb 260 16 36 0 36 12 376 0.3 250 mL 280
Gumdrops Candies High carb 143 0 36 0 36 21 0 10 pieces 36
Shepherd's pie Other High carb 389 17 40 3.1 36.9 5 tr 250 mL 257
Hamburger, double patty + condiments Sandwiches High carb 576 32 39 1.9 37.1 1 215
Apple crisp, homemade Other Baked Goods High carb 206 4 2 39 1.8 37.2 25 0 0.9 128 125 mL
Caramel coated cookies, chocolate covered (Twix) Chocolate Bars High carb 289 3 38 0.6 37.4 28 7 tr 1 package 58
Rhubarb, frozen, cooked, with added sugar Fruit High carb 147 tr 40 2.5 37.5 36 36 1.6 125 mL 127
Quesadilla with meat Mexican High carb 627 31 40 2.5 37.5 tr 13 0.1 1 184
Boston cream pie, commercial Cakes High carb 232 8 2 39 1.3 37.7 33 34 2.2 92
Chocolate milk, syrup + 2% milk Milk Beverages High carb 238 10 38 0 38 202 0.4 250 mL 298
Toaster pastries (Pop-Tarts), fruit, frosted Other Baked Goods High carb 215 6 2 39 0.4 38.6 20 0 1.5 55 1
Fudge, caramel and nuts, chocolate covered (Oh Henry!) Chocolate Bars High carb 289 5 41 1.3 39.7 31 0 tr 1 bar 63
Chicken sandwich, breaded chicken + condiments + vegetables Sandwiches High carb 632 29 42 2.2 39.8 0 0.4 1 228
Yogourt parfait with berries and granola Yogourts and Fermented Milk Products High carb 233 7 40 0 40 3 0.1 175 mL 188
Wrap sandwich, chicken ranch Sandwiches High carb 532 32 44 3.5 40.5 3 15 0.9 1 249
Submarine sandwich (6 inches), with grilled/roasted chicken Sandwiches High carb 417 24 44 3.3 40.7 3 20 2.5 1 229
Apple, commercial, 2 crust (23 cm diam) Pies High carb 296 14 2 43 2 41 20 0 4.7 125
Hot chocolate, powder + 2% milk Milk Beverages High carb 255 10 41 0 41 37 458 2.5 250 mL 264
Chocolate malt-nougat and caramel, chocolate covered (Mars) Chocolate Bars High carb 245 3 42 1 41 35 0 1 bar 58
Pound cake, homemade (23 cm X 13 cm X 7.5 cm) Cakes High carb 391 23 5 42 0.4 41.6 22 96 4.1 91
Ice cream cone, vanilla, soft serve Frozen Desserts High carb 266 7 43 0.6 42.4 32 0 0.2 1 150
Chicken fried rice Chinese High carb 343 12 44 1.3 42.7 1 5 250 mL 209
Lasagna, vegetarian (7.5 cm x 9 cm) Pasta High carb 355 19 46 2.9 43.1 7 0 0 1 piece 256
Potato, microwaved, flesh and skin Vegetables High carb 212 tr 5 49 5.1 43.9 202 1
Milk shake, vanilla Milk Beverages High carb 279 10 44 0 44 44 346 0.2 250 mL 249
Club sandwich Sandwiches High carb 558 32 47 2.8 44.2 5 1.5 1 246
Spaghetti with cream sauce Pasta High carb 250 9 47 1.9 45.1 4 0 0.2 250 mL 211
Spaghetti with meat sauce Pasta High carb 401 19 50 4.9 45.1 9 0 0 250 mL 262
Fish sandwich with breaded fish Sandwiches High carb 523 21 48 2.4 45.6 1 183
Chicken fajita Other High carb 350 19 50 4.1 45.9 3 12 0 1 fajita 223
Chocolate, frozen, commercial, with chocolate icing (1 layer, 5 cm X 20 cm diam) Cakes High carb 282 10 3 48 2 46 37 33 1 85
Macaroni and cheese (Kraft Dinner) Pasta High carb 395 11 49 2 47 6 0 0 250 mL 202
Beer, de-alcoholized, (Labbat .5) Beverages High carb 210 1 47 0 47 28 1 can 350
Muffin, carrot, commercial Baked Goods High carb 344 14 7 49 1.9 47.1 17 34 1.6 113 1
Submarine sandwich (6 inches), with cold cuts Sandwiches High carb 456 22 51 3 48 15 0.5 1 228
Cherry, commercial, 2 crust (23 cm diam) Pies High carb 325 14 3 50 1 49 18 0 3.2 125
Cheesecake, from mix, no-bake type (20 cm diam) Cakes High carb 407 19 8 53 2.8 50.2 43 9.9 149
Muffin, chocolate chip, commercial Baked Goods High carb 366 14 8 53 2.4 50.6 16 37 5.3 113 1
White, frozen, commercial, with icing (1 layer, 5 cm X 20 cm diam) Cakes High carb 283 8 2 52 1 51 40 0 1 85
Muffin, fruit, commercial Baked Goods High carb 313 7 6 54 2.9 51.1 22 34 1.6 113 1
Cheeseburger, double patty + condiments + vegetables Sandwiches High carb 650 30 53 1.8 51.2 tr 0.7 1 228
Lemon meringue, commercial (20 cm diam) Pies High carb 303 10 2 53 1.4 51.6 27 51 2 113
Breakfast bagel, with ham, egg and cheese Sandwiches High carb 483 27 52 0.4 51.6 7 41 0.4 1 191
Fried pie, fruit (13 cm X 10 cm) Pies High carb 404 21 4 55 3.3 51.7 27 0 3.1 128 1
Submarine sandwich (6 inches), with tuna Sandwiches High carb 584 30 55 2.9 52.1 13 0.5 1 256
Milk shake, chocolate Milk Beverages High carb 296 8 53 0 53 52 353 1.6 250 mL 249
Cheesecake, plain, homemade with cherry topping (20 cm diam) Cakes High carb 459 23 11 55 0.8 54.2 45 75 8.8 168
Beef pot pie, commercial, individual Other High carb 638 18 57 2 55 0 tr 1 serving 227
Apple, homemade, 2 crust (23 cm diam) Pies High carb 411 19 4 58 2.3 55.7 0 4.7 155
Chocolate, from mix, with icing (23 cm diam) Cakes High carb 362 13 4 61 2 59 47 43 1.9 109
Pecan, commercial (20 cm diam) Pies High carb 452 21 5 65 4 61 32 36 4 113
Yellow, from mix, with icing (2 layer, 23 cm diam) Cakes High carb 363 11 4 64 0.9 63.1 47 46 2 109
Chocolate, homemade, with icing (2 layer, 23 cm diam) Cakes High carb 408 16 4 67 1.9 65.1 52 28 5 109
White, from mix, with icing (2 layer, 23 cm diam) Cakes High carb 363 10 3 66 0.9 65.1 51 1.6 109
Carrot, homemade with cream cheese icing (2 layer, 23 cm diam) Cakes High carb 542 28 5 70 1.5 68.5 52 73 3.8 133
White, homemade, with icing (2 layer, 23 cm diam) Cakes High carb 371 9 3 70 0.3 69.7 56 1 2.5 109
Mincemeat pie, homemade, 2 crust (23 cm diam) Pies High carb 477 18 4 79 4.3 74.7 47 0 4.4 165
Soft serve ice cream with Oreo cookies (Blizzard, McFlurry) Frozen Desserts High carb 575 13 89 1.9 87.1 68 0 0.1 1 small 275
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