Low carb foods

From WikiMD's Food, Medicine & Wellnesspedia

Here is a list of the most common foods sorted for their usefulness on a low carb or ketogenic diet.

Keto meal
Low-carb

Ketogenic diet[edit | edit source]

The most popular low-carb diet is the ketogenic diet, which is a high-fat, moderate-protein, and very low-carb diet. On this diet, people typically aim to consume less than 50 grams of carbohydrates per day, and instead focus on eating healthy fats and proteins. Some of the most common low-carb foods include meats]], fish, eggs, vegetables, and healthy fats such as olive oil, avocado, and coconut oil.

Keto Chicken Meatballs

Sources of protein[edit | edit source]

Meats and fish are excellent sources of protein, which is an essential nutrient that is important for building and repairing muscle tissue. Additionally, they are typically low in carbohydrates, making them a great option for low-carb diets. Eggs are also a great source of protein and healthy fats, and they can be prepared in a variety of ways, making them a versatile addition to a low-carb diet.

Vegetables[edit | edit source]

Vegetables are also an important part of a low-carb diet, as they are low in carbohydrates and high in fiber and other essential nutrients. Leafy green vegetables such as spinach, broccoli, and kale are particularly good options, [[as they are low in carbohydrates and high in nutrients. Cruciferous vegetables such as cauliflower, broccoli, and cabbage are also great low-carb options, as they can be used as substitutes for higher-carb foods like potatoes and rice.

Healthy fats[edit | edit source]

In addition to meats, fish, eggs, and vegetables, healthy fats are also an important part of a low-carb diet. Healthy fats such as olive oil, avocado, and coconut oil are rich in monounsaturated and polyunsaturated fats, which can help to reduce inflammation and improve heart health.

Alternative foods[edit | edit source]

Low-carb foods can also include alternative foods that are specifically designed to be low in carbohydrates. These include low-carb bread, low-carb pasta, and low-carb snacks, which are made with alternative flours and ingredients that are lower in carbohydrates than traditional wheat flour. These alternative foods can be a great option for individuals looking to limit their carbohydrate intake, however, it's important to note that these foods are often lower in fiber and other nutrients compared to traditional wheat-based products.

Keto Caesar salad

List of the most common low carb / keto friendly foods[edit | edit source]

  • Almond flour: Almond flour is a keto-friendly flour alternative made from ground almonds. It is low in carbs, high in protein and fiber, and has a slightly sweet taste. Almond flour can be used to make a variety of keto baked goods, such as breads, muffins, and pancakes.
Keto atlas culinario
  • Almond milk: A dairy-free milk alternative that is low in carbs and high in healthy fats. It is often used in keto recipes as a substitute for regular milk.
  • Almonds: Almonds are a great source of healthy fats, fiber, protein, and minerals such as magnesium and potassium. They are a great snack to keep you full and satisfied on a ketogenic diet.
  • Avocado: Avocados are a staple food on a ketogenic diet due to their high fat content. They are a great source of monounsaturated fats, fiber, and potassium.
  • Beef: Beef is a great source of protein and healthy fats on a ketogenic diet. It is also rich in vitamins and minerals such as iron, zinc, and vitamin B12.
  • Bell peppers: Bell peppers are low in carbs and high in fiber, making them a great keto-friendly vegetable. They are also a good source of vitamin C and other antioxidants.
  • Blueberries: Blueberries are a low-carb fruit that can be enjoyed in moderation on a ketogenic diet. They are a good source of fiber and antioxidants.
  • Broccoli: Broccoli is a low-carb vegetable that is rich in vitamins and minerals such as vitamin C, vitamin K, and potassium. It is also high in fiber, making it a great addition to a keto diet.
  • Brussels sprouts: Brussels sprouts are a keto-friendly vegetable that is low in carbs and high in fiber. They are also a good source of vitamins A and C, as well as potassium.
  • Butter: Butter is a great source of healthy fats and is a staple ingredient in many keto recipes. It is also rich in vitamins such as vitamin A and vitamin K2.
Keto-ten-collage.png
  • Cabbage: Cabbage is a low-carb, keto-friendly vegetable that is high in fiber and vitamin C. It can be enjoyed raw in salads or cooked in a variety of dishes, such as stir-fries, soups, and stews.
  • Cauliflower: Cauliflower is a keto-friendly vegetable that is low in carbs and high in fiber. It can be used as a substitute for rice or mashed potatoes in keto-friendly recipes.
  • Cheese: Cheese is a great source of healthy fats and protein on a ketogenic diet. It is also rich in calcium and other important nutrients.
  • Chia seeds: Chia seeds are a great source of healthy fats, fiber, and protein. They are also rich in minerals such as magnesium and potassium.
  • Chicken: Chicken is a great source of protein on a ketogenic diet. It is also low in fat and carbs, making it a great choice for those on a low-carb diet.
  • Chicken: Chicken is a keto-friendly meat option that is high in protein and low in carbs. It is also a good source of vitamin B12 and selenium.
  • Coconut aminos: A low-sodium, soy-free alternative to soy sauce that is often used in keto recipes. It is made from coconut sap and has a slightly sweet and salty flavor.
  • Coconut flour: Coconut flour is a keto-friendly flour alternative made from ground coconut meat. It is low in carbs, high in fiber, and has a slightly sweet taste. Coconut flour can be used to make a variety of keto baked goods, such as breads, pancakes, and muffins. It is also a great thickening agent for soups and sauces.
  • Coconut milk: Coconut milk is a keto-friendly dairy alternative that is made from the flesh of the coconut. It is high in healthy fats and contains no carbs. Coconut milk can be used in a variety of keto recipes, such as curries, soups, and smoothies.
  • Coconut oil: Coconut oil is a great source of healthy fats and can be used in cooking and baking on a ketogenic diet. It is also known for its antibacterial and antifungal properties.
  • Coffee: Coffee is a low-carb beverage that can be enjoyed on a ketogenic diet. It is also rich in antioxidants and can help improve mental focus and energy levels.
  • Collagen powder: A protein powder that is often used in keto recipes to add protein and improve skin, hair, and nail health. It is derived from animal bones and connective tissue.
  • Collard greens: Collard greens are a low-carb vegetable that is high in fiber and nutrients such as vitamin C, vitamin K, and calcium. They are also a great source of antioxidants.
  • Cottage cheese: Cottage cheese is a low-carb dairy product that is high in protein and calcium. It is also a great source of other important nutrients such as vitamin B12 and phosphorus.
  • Cucumber: Cucumbers are a low-carb vegetable that are high in water and fiber. They are also a good source of vitamin C and other antioxidants.
  • Dark chocolate: Dark chocolate is a low-carb treat that can be enjoyed in moderation on a ketogenic diet. It is also rich in antioxidants and can help improve heart health.
  • Eggs: Eggs are a great source of protein and healthy fats on a ketogenic diet. They are also rich in important nutrients such as choline and vitamin D.
  • Fatty fish: Fatty fish, such as salmon, trout, tuna, and mackerel, are some of the best sources of omega-3 fatty acids, which are essential fats that our body cannot produce on its own. These healthy fats have been linked to numerous health benefits, including reducing inflammation, improving brain function, and lowering the risk of heart disease.
  • Flaxseeds: Flaxseeds are a keto-friendly source of fiber and healthy fats. They can be ground and added to recipes or sprinkled on top of salads or yogurt.
  • Ghee: A clarified butter that is commonly used in Indian cooking. It is high in healthy fats and is a good source of vitamins A and E. It is often used in keto cooking as a substitute for regular butter.
  • Hazelnuts: Hazelnuts are a keto-friendly nut that is high in healthy fats and low in carbs. They are also a good source of vitamin E and other antioxidants.
  • Lamb: Lamb is a common keto-friendly meat option that is high in protein and healthy fats. It is also a good source of iron, vitamin B12, and zinc.
  • Lettuce: Lettuce is a keto-friendly leafy green vegetable that is low in carbs and high in fiber. It is also a good source of vitamins A and C.
  • Macadamia nuts: Macadamia nuts are a delicious, keto-friendly nut that are high in healthy fats and low in carbs. They contain just 4 grams of net carbs per 100 grams and are a good source of vitamin B1, magnesium, and manganese. Macadamia nuts can be enjoyed as a snack or used in a variety of keto recipes, such as nut butter or as a topping for salads.
  • Monk fruit sweetener: A natural sweetener that is often used in keto recipes as a sugar substitute. It has zero calories and a low glycemic index.
  • Mushrooms: Mushrooms are a keto-friendly vegetable that is low in carbs and high in fiber. They are also a good source of vitamins B and D.
  • Nutritional yeast: A deactivated yeast that is often used as a cheese substitute in vegan and keto recipes. It has a cheesy flavor and is a good source of protein and B vitamins.
  • Olives: Olives are a keto-friendly snack that is high in healthy fats and low in carbs. They are also a good source of vitamin E and other antioxidants.
  • Pecans: Pecans are a keto-friendly nut that is high in healthy fats and low in carbs. They are also a good source of vitamin E and other antioxidants.
  • Pork belly: Pork belly is a keto-friendly cut of pork that is high in healthy fats and contains no carbs. It can be cooked in a variety of ways, such as roasted, braised, or grilled, and is a great option for those on a keto diet.
  • Pork rinds: Pork rinds are a crunchy, keto-friendly snack made from fried pig skin. They are high in protein and contain no carbs. Pork rinds can be enjoyed plain or seasoned with a variety of spices, such as chili powder, garlic powder, and paprika. They can also be crushed up and used as a breadcrumb replacement in keto recipes.
  • Pork: Pork is a keto-friendly meat option that is high in protein and healthy fats. It is also a good source of vitamin B12 and zinc.
  • Psyllium husk: A high-fiber powder that is often used in keto baking to add texture to recipes. It is also a good source of prebiotic fiber.
  • Radishes: Radishes are a low-carb, crunchy root vegetable that are a great addition to a keto diet. They contain just 2 grams of net carbs per 100 grams and are high in vitamin C, folate, and potassium. Radishes can be enjoyed raw in salads or cooked in a variety of dishes, such as roasted radishes or sautéed with butter and herbs.
  • Salmon: Salmon is a keto-friendly fish that is high in protein and healthy fats, including omega-3 fatty acids. It is also a good source of vitamin D and B12.
  • Shirataki noodles: Shirataki noodles are a low-carb, keto-friendly noodle alternative made from konjac yam. They contain zero net carbs and are high in fiber, making them a great option for those on a keto diet. Shirataki noodles can be used in a variety of dishes, such as stir-fries, soups, and salads.
  • Shrimp: Shrimp is a keto-friendly seafood option that is high in protein and low in carbs. It is also a good source of omega-3 fatty acids and vitamin B12.
  • Spinach: Spinach is a keto-friendly leafy green vegetable that is low in carbs and high in fiber. It is also a good source of vitamins A and C, as well as iron and calcium.
  • Xylitol: A sugar alcohol that is commonly used as a sugar substitute in keto recipes. It has a similar sweetness to sugar but with fewer calories and a lower glycemic index.
  • Zucchini: Zucchini is a keto-friendly vegetable that is low in carbs and high in fiber. It is also a good source of vitamins A and C, as well as potassium.

Low carb recipes[edit | edit source]

The following is a list of keto friendly / low carb recipes with over 50,000 recipes. Choose a letter below.

A - B - C - D - E - F - G - H - I - J - K - L - M - N - O - P - Q - R - S - T - U - V - W - X - Y - Z

List of low carb / keto friendly foods[edit | edit source]

As the column headers allow you to sort and re-arrange the information, you can use the net carbohydrate column on the table below to get all the keto friendly foods on the top or use the drill down and choose the filter(s) of your choice.

Food Measure Category Net carbs Calories Protein Fat Sat.Fat Fiber Carbs Fiber Grams
Cheddar 1-in. cube Keto friendly Dairy products 0 70 4 6 5 0 0 0 17
Hydrogenated cooking fat 1/2 cup Keto friendly Fats, Oils, Shortenings 0 665 0 100 88 0 0 0 100
Lard 1/2 cup Keto friendly Fats, Oils, Shortenings 0 992 0 110 92 0 0 0 110
Corn oil 1 T. Keto friendly Fats, Oils, Shortenings 0 125 0 14 5 0 0 0 14
Olive oil 1T. Keto friendly Fats, Oils, Shortenings 0 125 0 14 3 0 0 0 14
Safflower seed oil 1 T. Keto friendly Fats, Oils, Shortenings 0 125 0 14 3 0 0 0 14
Salt pork 2 oz. Keto friendly Meat, Poultry 0 470 3 55 0 0 0 60
Beef 3 oz. Keto friendly Meat, Poultry 0 245 23 16 15 0 0 0 85
Hamburger 3 oz. Keto friendly Meat, Poultry 0 245 21 17 15 0 0 0 85
Ground beef lean 3 oz. Keto friendly Meat, Poultry 0 185 24 10 9 0 0 0 85
Roast beef 3 oz. Keto friendly Meat, Poultry 0 390 16 36 35 0 0 0 85
Steak 3 oz. Keto friendly Meat, Poultry 0 330 20 27 25 0 0 0 85
Steak, lean, as round 3 oz. Keto friendly Meat, Poultry 0 220 24 12 11 0 0 0 85
Corned beef 3 oz. Keto friendly Meat, Poultry 0 185 22 10 9 0 0 0 85
Corned beef hash Dried 2 oz. Keto friendly Meat, Poultry 0 115 19 4 4 0 0 0 56
chicken 3 oz. Keto friendly Meat, Poultry 0 185 23 9 7 0 0 0 85
Fried, breast or leg and thigh chicken 3 oz. Keto friendly Meat, Poultry 0 245 25 15 11 0 0 0 85
Roasted chicken 3 1/2 oz. Keto friendly Meat, Poultry 0 290 25 20 16 0 0 0 100
Duck, domestic 3 1/2 oz. Keto friendly Meat, Poultry 0 370 16 28 0 0 0 0 100
Lamb, chop, broiled 4 oz. Keto friendly Meat, Poultry 0 480 24 35 33 0 0 0 115
Leg roasted 3 oz. Keto friendly Meat, Poultry 0 314 20 14 14 0 0 0 86
Shoulder, braised 3 oz. Keto friendly Meat, Poultry 0 285 18 23 21 0 0 0 85
Pork, chop, 1 thick 3 1/2 oz. Keto friendly Meat, Poultry 0 260 16 21 18 0 0 0 100
Ham pan-broiled 3 oz. Keto friendly Meat, Poultry 0 290 16 22 19 0 0 0 85
Ham 2 oz. Keto friendly Meat, Poultry 0 170 13 13 11 0 0 0 57
Pork roast 3 oz. Keto friendly Meat, Poultry 0 310 21 24 21 0 0 0 85
Pork sausage 3 1/2 oz. Keto friendly Meat, Poultry 0 475 18 44 40 0 0 0 100
Turkey 3 1/2 oz. Keto friendly Meat, Poultry 0 265 27 15 0 0 0 0 100
Veal 3 oz. Keto friendly Meat, Poultry 0 185 23 9 8 0 0 0 85
Roast 3 oz. Keto friendly Meat, Poultry 0 305 13 14 13 0 0 0 85
Cod 3 1/2 oz. Keto friendly Fish, Seafood 0 170 28 5 0 0 0 0 100
Flounder 3 1/2 oz. Keto friendly Fish, Seafood 0 200 30 8 0 0 0 0 100
Halibut 3 1/2 oz. Keto friendly Fish, Seafood 0 182 26 8 0 0 0 0 100
Herring 1 small Keto friendly Fish, Seafood 0 211 22 13 0 0 0 0 100
Oyster stew 1 cup Keto friendly Fish, Seafood 0 125 19 6 1 0 0 0 85
Salmon 3 oz. Keto friendly Fish, Seafood 0 120 17 5 1 0 0 0 85
Sardines 3 oz. Keto friendly Fish, Seafood 0 180 22 9 4 0 0 0 85
Shad 3 oz. Keto friendly Fish, Seafood 0 170 20 10 0 0 0 0 85
Shrimp 3 oz. Keto friendly Fish, Seafood 0 110 23 1 0 0 0 0 85
Swordfish 1 steak Keto friendly Fish, Seafood 0 180 27 6 0 0 0 0 100
Tuna 3 oz. Keto friendly Fish, Seafood 0 170 25 7 3 0 0 0 85
OlivesRipe 10 Keto friendly Fruits G-P 0 105 1 13 12 1 1 1 65
Bouillon 1 cup Keto friendly Soups 0 24 5 0 0 0 0 0 240
Carbonated drinks Artificially sweetened 12 oz. Keto friendly Drinks,Alcohol, Beverages 0 0 0 0 0 0 0 0 346
Club soda 12 oz. Keto friendly Drinks,Alcohol, Beverages 0 0 0 0 0 0 0 0 346
Mackerel 3 oz. Keto friendly Fish, Seafood 0 155 18 9 0 0 0 0 85
Processed cheese 1 oz. Keto friendly Dairy products 0.1 105 7 9 8 0 0.1 0 28
Roquefort type 1 oz. Keto friendly Dairy products 0.1 105 6 9 8 0 0.1 0 28
Swiss 1 oz. Keto friendly Dairy products 0.1 105 7 8 7 0 0.1 0 28
Eggs raw 2 Keto friendly Dairy products 0.1 150 12 12 10 0 0.1 0 100
Yolks 2 Keto friendly Fats, Oils, Shortenings 0.1 120 6 10 8 0 0.1 0 34
Butter 1T. Keto friendly Fats, Oils, Shortenings 0.1 100 t 11 10 0 0.1 0 14
Margarine 1/2 cup Keto friendly Fats, Oils, Shortenings 0.1 806 t 91 76 0 0.1 0 112
Margarine, 2 pat or 1 T. Keto friendly Fats, Oils, Shortenings 0.1 100 t 11 9 0 0.1 0 14
Mayonnaise 1 T. Keto friendly Fats, Oils, Shortenings 0.1 110 t 12 5 0 0.1 0 15
Lobster aver. Keto friendly Fish, Seafood 0.1 92 18 1 0 0 0.1 0 100
Parsley 2 T. Keto friendly Vegetables F-P 0.1 2 t t 0 t 0.1 0 50
Gin 1 oz. Keto friendly Drinks,Alcohol, Beverages 0.1 70 0 0 0 0 0.1 0 28
Stalk raw 1 large Keto friendly Vegetables A-E 0.7 5 1 t 0 0.3 1 0.3 40
Watercress stems, raw 1 cup Keto friendly Fruits A-F 0.7 9 1 t 0 0.3 1 0.3 50
Beetroots 1 cup Keto friendly Vegetables A-E 0.8 1 12 0 t 0.8 0 165
Cucumbers 8 Keto friendly Vegetables A-E 0.8 6 t 0 0 0.2 1 0.2 50
Cheddar, grated cup 1/2 cup Keto friendly Dairy products 1 226 14 19 17 0 1 0 56
Cream cheese 1 oz. Keto friendly Dairy products 1 105 2 11 10 0 1 0 28
Eggs Scrambled or fried 2 Keto friendly Dairy products 1 220 13 16 14 0 1 0 128
Butter 1/2 cup Keto friendly Fats, Oils, Shortenings 1 113 114 115 116 117 118 117 112
Butter 1/4 lb. Keto friendly Fats, Oils, Shortenings 1 113 114 115 116 117 118 117 112
Thousand Island sauce 1 T. Keto friendly Fats, Oils, Shortenings 1 75 t 8 3 0 1 0 15
Bacon 2 slices Keto friendly Meat, Poultry 1 95 4 8 7 0 1 0 16
Ham, canned, spiced 2 oz. Keto friendly Meat, Poultry 1 165 8 14 12 0 1 0 57
Crab meat 3 oz. Keto friendly Fish, Seafood 1 90 14 2 0 0 1 0 85
Oysters 6-8 med. Keto friendly Fish, Seafood 1 231 232 233 234 235 236 235 230
Coffee 1 cup Keto friendly Drinks,Alcohol, Beverages 1 3 t 0 0 0 1 0 230
Tea 1 cup Keto friendly Drinks,Alcohol, Beverages 1 4 0 t 0 0 1 0 230
Endive 2 oz. Keto friendly Vegetables A-E 1.4 10 1 t 0 0.6 2 0.6 57
Lettuce 1/4 head Keto friendly Vegetables F-P 1.5 14 1 t 0 0.5 2 0.5 100
Radishes 5 small Keto friendly Vegetables R-Z 1.7 10 t 0 0 0.3 2 0.3 50
Whipping 1/2 cup Keto friendly Dairy products 2 430 2 44 27 1 3 1 119
French dressing 1 T. Keto friendly Fats, Oils, Shortenings 2 60 t 6 2 0 2 0 15
Clams 3 oz. Keto friendly Fish, Seafood 2 87 12 1 0 0 2 0 85
Peppers canned 1 pod Keto friendly Vegetables R-Z 2 10 t t 0 t 2 0 38
Spinach 1 cup Keto friendly Vegetables R-Z 2 26 3 t 0 1 3 1 100
Olives large 10 Keto friendly Fruits G-P 2.2 72 1 10 9 0.8 3 0.8 65
Chicken livers, fried 3 med. Keto friendly Meat, Poultry 2.3 140 22 14 12 0 2.3 0 100
Asparagus 6 spears Keto friendly Vegetables A-E 2.5 18 1 t t 0.5 3 0.5 96
Iceberg 1/4 head Keto friendly Vegetables F-P 2.5 13 t t 0 0.5 3 0.5 100
Bean sprouts 1 cup Keto friendly Vegetables A-E 2.7 17 1 t 0 0.3 3 0.3 50
Celery 1 cup Keto friendly Vegetables A-E 3 20 1 t 0 1 4 1 100
Apple vinegar 1/3 cup Keto friendly Fruits A-F 3 14 t 0 0 0 3 0 100
Molasses 1 T. Keto friendly Jams, Jellies 3 45 0 0 0 8 11 8 20
Lambs quarters, steamed 1 cup Keto friendly Vegetables F-P 3.8 48 5 t 0 3.2 7 3.2 150
Mushrooms canned 4 Keto friendly Vegetables F-P 4 12 2 t 0 t 4 0 120
Raw, green 6 small Keto friendly Vegetables F-P 4 22 t t 0 1 5 1 50
Tomato catsup 1 T. Keto friendly Vegetables R-Z 4 15 t t 0 t 4 0 17
Avocado 1/2 large Keto friendly Fruits A-F 4.2 185 2 18 12 1.8 6 1.8 108
Strips, from raw 1 mad. Keto friendly Vegetables A-E 4.5 20 t t 0 0.5 5 0.5 50
Beet greens 1 cup Keto friendly Vegetables A-E 4.6 27 2 t 0 1.4 6 1.4 100
Peppers Raw, green, sweet 1 large Keto friendly Vegetables R-Z 4.6 25 1 t 0 1.4 6 1.4 100
Mustard greens 1 Keto friendly Vegetables F-P 4.8 30 3 t 0 1.2 6 1.2 140
Cream or half-and-half 1/2 cup Low carb Dairy products 5 170 4 15 13 0 5 0 120
Cauliflower 1 cup Low carb Vegetables A-E 5 30 3 t 0 1 6 1 120
Brazil nuts 1/2 cup Low carb Seeds and Nuts 5 457 10 47 31 2 7 2 70
Table (12.2% alcohol) 1/2 cup Low carb Drinks,Alcohol, Beverages 5 100 t 0 0 0 5 0 120
Beans 1 cup Low carb Vegetables A-E 5.2 25 1 t t 0.8 6 0.8 125
Raw, 2 by 2 1/2 1 med. Low carb Vegetables R-Z 5.4 30 1 t 0 0.6 6 0.6 150
Chard steamed 1 cup Low carb Vegetables A-E 5.6 30 2 t 0 1.4 7 1.4 150
Sauerkraut 1 cup Low carb Vegetables A-E 5.8 32 1 t 0 1.2 7 1.2 150
Pecans 1/2 cup Low carb Seeds and Nuts 5.9 343 5 35 25 1.1 7 1.1 52
Cheese 1 cup Low carb Dairy products 6 240 30 11 10 0 6 0 225
uncreamed 1 cup Low carb Dairy products 6 195 38 t t 0 6 0 225
Corned beef hash canned 3 oz. Low carb Meat, Poultry 6 120 12 8 7 t 6 0 85
Haddock 3 oz. Low carb Fish, Seafood 6 135 16 5 4 0 6 0 85
Collards 1 cup Low carb Vegetables A-E 6 51 5 t 0 2 8 2 150
Okra 1 1/3 cups Low carb Vegetables F-P 6 32 1 t 0 1 7 1 100
Broccoli 1 cup Low carb Vegetables A-E 6.1 45 5 t 0 1.9 8 1.9 150
Turnip greens 1 cup Low carb Vegetables R-Z 6.2 45 4 1 0 1.8 8 1.8 145
Rutabagas 4 cups Low carb Vegetables R-Z 6.6 32 t 0 0 1.4 8 1.4 100
Cantaloupe 1/2 med. Low carb Fruits A-F 6.8 40 1 t 0 2.2 9 2.2 380
Raw, 2" diameter 1 Low carb Fruits G-P 6.8 30 t t 0 0.2 7 0.2 60
Sesame seeds 1/2 cup Low carb Seeds and Nuts 6.9 280 9 24 13 3.1 10 3.1 50
Walnuts 1/2 cup Low carb Seeds and Nuts 7 325 7 32 7 1 8 1 50
Kale 1 cup Low carb Vegetables F-P 7.1 45 4 1 0 0.9 8 0.9 110
Peanut butter, natural 1/3 cup Low carb Seeds and Nuts 7.1 284 13 24 10 0.9 8 0.9 50
Turnips, steamed 1 cup Low carb Vegetables R-Z 7.2 40 1 t 0 1.8 9 1.8 155
Squash 1 cup Low carb Vegetables R-Z 7.4 35 1 t 0 0.6 8 0.6 210
Kohlrabi 1 cup Low carb Vegetables F-P 7.5 40 2 t 0 1.5 9 1.5 140
Steamed cabbage 1 cup Low carb Vegetables A-E 7.7 40 2 t 0 1.3 9 1.3 170
Peanuts 1/3 cup Low carb Seeds and Nuts 7.8 290 13 25 16 1.2 9 1.2 50
Fish sticks fried 5 Low carb Fish, Seafood 8 200 19 10 5 0 8 0 112
Artichoke 1 large Low carb Vegetables A-E 8 Aug-44 2 t t 2 10 2 100
Eggplant 1 cup Low carb Vegetables A-E 8 30 2 t 0 1 9 1 180
Tomatoes 1 cup Low carb Vegetables R-Z 8 50 2 t 0 1 9 1 240
Soda, 2 1/2 square 2 Low carb Breads, cereals, fastfood,grains 8 45 1 1 0 t 8 0 11
Beer 2 cups Low carb Drinks,Alcohol, Beverages 8 228 t 0 0 0 8 0 480
Peanut butter 1/3 cup Low carb Seeds and Nuts 8.1 300 12 25 17 0.9 9 0.9 50
Sunflower seeds 1/2 cup Low carb Seeds and Nuts 8.1 280 12 26 7 1.9 10 1.9 50
Raw, grated 1 cup Low carb Vegetables A-E 8.8 45 1 t 0 1.2 10 1.2 110
heated peas 1 cup Low carb Vegetables R-Z 9 53 3 t 0 1 10 1 100
Raw, red 3/4 cup Low carb Fruits R-Z 9 57 t t 0 5 14 5 100
Tangerines I med. Low carb Fruits R-Z 9 40 1 t 0 1 10 1 114
Wines 1/2 cup Low carb Drinks,Alcohol, Beverages 9 164 t 0 0 0 9 0 120
Carrots 1 cup Low carb Vegetables A-E 9.1 45 1 t 0 0.9 10 0.9 150
Tomato juice 1 cup Low carb Vegetables R-Z 9.4 50 2 t 0 0.6 10 0.6 240
Fresh, raw 1 med. Low carb Fruits G-P 9.4 35 1 t 0 0.6 10 0.6 114
Fresh, steamed peas 1 cup Low carb Vegetables R-Z 9.8 70 5 t 0 2.2 12 2.2 100
Scallops 3 1/2 oz. Medium carb Fish, Seafood 10 104 18 8 0 0 10 0 100
Potato chips 10 Medium carb Vegetables R-Z 10 110 1 7 4 t 10 0 20
Lemon juice 1/2 cup Medium carb Fruits G-P 10 30 t t 0 t 10 0 125
Crackers 2 med. Medium carb Breads, cereals, fastfood,grains 10 55 1 1 0 t 10 0 14
chicken soup 1 cup Medium carb Soups 10 75 4 2 2 0 10 0 250
Raw 1 cup Medium carb Fruits R-Z 10.1 54 t t 0 1.9 12 1.9 149
Frozen peas 1 cup Medium carb Vegetables R-Z 10.2 5 t 0 1.8 12 1.8 100
Brussels sprouts 1 cup Medium carb Vegetables A-E 10.3 60 6 t 0 1.7 12 1.7 130
Beef soup 1 cup Medium carb Soups 10.5 100 6 4 4 0.5 11 0.5 250
Whole-wheat 1 slice Medium carb Breads, cereals, fastfood,grains 10.69 55 2 1 0 0.31 11 0.31 23
Goats' milk 1 cup Medium carb Dairy products 11 165 8 10 8 0 11 0 244
Almonds 1/2 cup Medium carb Seeds and Nuts 11.2 425 13 38 28 1.8 13 1.8 70
roasted and salted 1/2 cup Medium carb Seeds and Nuts 11.2 439 13 40 31 1.8 13 1.8 70
Clam chowder 1 cup Medium carb Soups 11.5 85 5 2 8 0.5 12 0.5 255
Bread, cracked wheat 1 slice Medium carb Breads, cereals, fastfood,grains 11.9 60 2 1 1 0.1 12 0.1 23
Rye 1 slice Medium carb Breads, cereals, fastfood,grains 11.9 55 2 1 1 0.1 12 0.1 23
skim. milk 1 cup Medium carb Dairy products 12 128 18 4 3 1 13 1 250
Puffed rice 1 cup Medium carb Breads, cereals, fastfood,grains 12 55 t t 0 t 12 0 14
3 teaspoons sugar 1 T. Medium carb Desserts, sweets 12 50 0 0 0 0 12 0 12
Blackberries 1 cup Medium carb Fruits A-F 12.4 85 2 1 0 6.6 19 6.6 144
Dandelion greens 1 cup Medium carb Vegetables A-E 12.8 80 5 1 0 3.2 16 3.2 180
Noodle 1 cup Medium carb Soups 12.8 115 6 4 3 0.2 13 0.2 250
Peas 1 cup Medium carb Vegetables F-P 12.9 66 3 t 0 0.1 13 0.1 100
Buttermilk 1 cup Medium carb Dairy products 13 127 9 5 4 0 13 0 246
Grapefruit, fresh, 5" diameter 2-Jan Medium carb Fruits G-P 13 50 1 t t 1 14 1 285
Jellies 1 T. Medium carb Jams, Jellies 13 50 0 0 0 0 13 0 20
Cane Syrup 1 T. Medium carb Jams, Jellies 13 50 0 0 0 0 13 0 20
Fresh 3 med. Medium carb Fruits A-F 13.3 55 1 t 0 0.7 14 0.7 114
Scalloped with cheese potatoes 3/4 cup Medium carb Vegetables R-Z 13.6 145 6 8 7 0.4 14 0.4 100
Farina 1 cup Medium carb Breads, cereals, fastfood,grains 14 105 3 t 0 8 22 8 238
Vegetable 1 cup Medium carb Soups 14 80 4 2 2 0 14 0 250
preserves 1 T. Medium carb Jams, Jellies 14 55 0 0 0 t 14 0 20
Fresh, raw 1 cup Medium carb Fruits A-F 14.2 65 1 t 0 0.8 15 0.8 114
Corn bread ground meal 1 serving Medium carb Breads, cereals, fastfood,grains 14.7 100 3 4 2 0.3 15 0.3 50
Corned beef hash Stew 1 cup Medium carb Meat, Poultry 15 185 15 10 9 t 15 0 235
Oranges 3" diameter 1 med. Medium carb Fruits G-P 15 60 2 t t 1 16 1 180
Grapes 1 cup Medium carb Fruits G-P 15.2 70 1 t 0 0.8 16 0.8 153
Papaya 1/2 med. Medium carb Fruits G-P 16.2 75 1 t 0 1.8 18 1.8 200
Onions 1 Medium carb Vegetables F-P 16.4 80 2 t 0 1.6 18 1.6 210
Soybeans 1 cup Medium carb Vegetables R-Z 16.8 260 22 11 0 3.2 20 3.2 200
Cream soups 1 cup Medium carb Soups 16.8 200 7 12 11 1.2 18 1.2 255
Fruit cake 1 slice Medium carb Desserts, sweets 16.8 105 2 4 3 0.2 17 0.2 30
Apples, raw 1 med Medium carb Fruits A-F 17 70 t t 0 1 18 1 130
Doughnuts 1 Medium carb Desserts, sweets 17 135 2 7 4 t 17 0 33
Persimmons 1 med. Medium carb Fruits G-P 18 75 1 t 0 2 20 2 125
Biscuits 1 Medium carb Breads, cereals, fastfood,grains 18 130 3 4 3 t 18 0 38
Raw, diced 1 cup Medium carb Fruits G-P 18.4 75 1 t' 0 0.6 19 0.6 140
Steamed potatoes before peeling 1 med. Medium carb Vegetables R-Z 18.6 80 2 t 0 0.4 19 0.4 100
Parsnips 1 cup Medium carb Vegetables F-P 19 95 2 1 0 3 22 3 155
Muffins 1 Medium carb Breads, cereals, fastfood,grains 19 135 4 5 4 t 19 0 48
Candy 5 Medium carb Desserts, sweets 19 104 t 3 3 0 19 0 25
Cashews 1/2 cup Medium carb Seeds and Nuts 19.1 392 12 32 28 0.9 20 0.9 70
Popcorn salted 2 cups Medium carb Breads, cereals, fastfood,grains 19.5 152 3 7 2 0.5 20 0.5 28
French-fried 10 pieces Medium carb Vegetables R-Z 19.6 155 -1 7 3 0.4 20 0.4 60
whole-wheat 1 Medium carb Breads, cereals, fastfood,grains 19.9 102 4 1 0 0.1 20 0.1 40
of refined flour 1 High carb Breads, cereals, fastfood,grains 20 115 3 2 2 t 20 0 38
Corn 1 ear High carb Vegetables A-E 20.2 92 3 1 t 0.8 21 0.8 100
Winter, mashed 1 cup High carb Vegetables R-Z 20.4 95 4 t 0 2.6 23 2.6 200
Split cooked peas 4 cups High carb Vegetables R-Z 20.6 115 8 t 0 0.4 21 0.4 100
Lima 1 cup High carb Vegetables A-E 21 140 8 t t 3 24 3 160
Fresh, raw figs 3 med. High carb Fruits A-F 21 90 2 t 0 1 22 1 114
Oatmeal 1 cup High carb Breads, cereals, fastfood,grains 21.4 150 5 3 2 4.6 26 4.6 236
Potatoes, baked 1 med. High carb Vegetables R-Z 21.5 100 2 t 0 0.5 22 0.5 100
Tomato soup 1 cup High carb Soups 21.5 175 6 7 6 0.5 22 0.5 245
Sponge cake 1 slice High carb Desserts, sweets 22 115 3 2 2 0 22 0 40
Chocolate syrup 2 T. High carb Desserts, sweets 22 80 t t t 0 22 0 40
Banana 1 med. High carb Fruits A-F 22.1 85 1 t 0 0.9 23 0.9 150
Shredded wheat biscuit 1 High carb Breads, cereals, fastfood,grains 22.3 100 3 1 0 0.7 23 0.7 28
Rolls 1 large High carb Breads, cereals, fastfood,grains 22.9 411 3 12 11 0.1 23 0.1 50
Peppers with beef and crumbs 1 med. High carb Vegetables R-Z 23 255 19 9 8 1 24 1 150
Grapefruit juice 1 cup High carb Fruits G-P 23 100 1 t 0 1 24 1 250
Raw, 3 by 2V 1 med. High carb Fruits G-P 23 100 1 1 0 2 25 2 182
Raspberries 1/2 cup High carb Fruits R-Z 23 100 t t 0 2 25 2 100
Pizza 14" diam. 1 section High carb Breads, cereals, fastfood,grains 23 180 8 6 5 t 23 0 75
Cakes 1 slice High carb Desserts, sweets 23 110 3 t 0 0 23 0 40
Marshmallows 5 High carb Desserts, sweets 23 98 1 0 0 0 23 0 30
Evaporated, undiluted 1 cup High carb Dairy products 24 345 16 20 18 0 24 0 252
Stewed or canned 1 cup High carb Fruits A-F 24 100 t t 0 2 26 2 240
Cherries 1 cup High carb Fruits A-F 24 100 2 1 0 2 26 2 257
Chocolate creams 2 High carb Desserts, sweets 24 130 t 4 4 0 24 0 30
coconut sweetened 1/2 cup High carb Seeds and Nuts 24 274 1 20 19 2 26 2 50
Wheat meal cereal unrefined 3/4 cup High carb Breads, cereals, fastfood,grains 24.3 103 4 1 0 0.7 25 0.7 30
Split-pea soup 1 cup High carb Soups 24.5 147 8 3 3 0.5 25 0.5 250
Orange juice 8 oz. or High carb Fruits G-P 24.8 112 2 t 0 0.2 25 0.2 250
Cornflakes 1 cup High carb Breads, cereals, fastfood,grains 24.9 110 2 t 0 0.1 25 0.1 25
Syrup 2 T. High carb Jams, Jellies 25 100 0 0 0 0 25 0 40
European, as Muscat, Tokay 1 cup High carb Fruits G-P 25.3 100 1 t 0 0.7 26 0.7 160
Watermelon 1 wedge High carb Fruits R-Z 25.4 120 2 1 0 3.6 29 3.6 925
Puffed wheat presweetened 1 cup High carb Breads, cereals, fastfood,grains 25.4 105 1 t 0 0.6 26 0.6 28
Pineapple 1 large slice High carb Fruits G-P 25.6 95 t t 0 0.4 26 0.4 122
Rice flakes 1 cup High carb Breads, cereals, fastfood,grains 25.9 115 2 t 0 0.1 26 0.1 30
Cocoa 1 cup High carb Dairy products 26 235 8 11 10 0 26 0 252
Pumpkin Pie 1 slice High carb Desserts, sweets 26 265 5 12 11 8 34 8 130
Corn grits cooked 1 cup High carb Breads, cereals, fastfood,grains 26.8 120 8 t 0 0.2 27 0.2 242
Rice polish 1/2 cup High carb Breads, cereals, fastfood,grains 26.8 132 6 6 0 1.2 28 1.2 50
Potatoes Mashed with milk and butter 1 cup High carb Vegetables R-Z 27.3 230 4 12 11 0.7 28 0.7 200
Pancakes 4" diam. 4 High carb Breads, cereals, fastfood,grains 27.9 250 7 9 0 0.1 28 0.1 108
Wheat, pancakes 4" diam. 4 High carb Breads, cereals, fastfood,grains 27.9 250 7 9 0 0.1 28 0.1 108
Custard 1 cup High carb Dairy products 28 285 13 14 11 0 28 0 248
Gingerbread 1 slice High carb Desserts, sweets 28 180 2 7 6 t 28 0 55
Hard candies 1 oz. High carb Desserts, sweets 28 90 t 0 0 0 28 0 28
Ginger ale 12 oz. High carb Drinks,Alcohol, Beverages 28 105 0 0 0 0 28 0 346
Figs 2 High carb Fruits A-F 28.1 120 2 t 0 1.9 30 1.9 42
Apple betty 1 serving High carb Desserts, sweets 28.5 150 1 4 0 0.5 29 0.5 100
Ice cream 1 cup High carb Dairy products 29 300 6 18 16 0 29 0 188
table blends sugar 2 T. High carb Jams, Jellies 29 110 0 0 0 0 29 0 40
Bean soups 1 cup High carb Soups 29.4 190 8 5 4 0.6 30 0.6 250
Waffles 1 High carb Breads, cereals, fastfood,grains 29.9 240 8 9 1 0.1 30 0.1 75
Honey 2 T. High carb Jams, Jellies 30 120 t 0 0 0 30 0 42
Flour 1 cup High carb Breads, cereals, fastfood,grains 30.1 460 39 22 0 2.9 33 2.9 110
Wheat, cooked 3/4 cup High carb Breads, cereals, fastfood,grains 30.6 275 12 1 0 4.4 35 4.4 200
figs Canned with syrup 3 High carb Fruits A-F 31 130 1 t 0 1 32 1 115
Cupcake 1 High carb Desserts, sweets 31 160 3 3 2 t 31 0 50
Plain, with no icing 1 slice High carb Desserts, sweets 31 180 4 5 4 t 31 0 55
Wheat germ 1 cup High carb Breads, cereals, fastfood,grains 31.5 245 17 7 3 2.5 34 2.5 68
Pineapple juice 1 cup High carb Fruits G-P 31.8 120 1 t 0 0.2 32 0.2 250
Bran flakes 1 cup High carb Breads, cereals, fastfood,grains 31.9 117 3 t 0 0.1 32 0.1 25
Macaroni 1 cup High carb Breads, cereals, fastfood,grains 31.9 155 5 1 0 0.1 32 0.1 140
Ice milk 1 cup High carb Dairy products 32 275 9 10 9 0 32 0 190
Pot-pie 1 pie High carb Meat, Poultry 32 480 18 28 25 t 32 0 227
Potatoes, pan-tried 3/4 cup High carb Vegetables R-Z 32.6 268 4 14 6 0.4 33 0.4 100
Wheat-germ cereal toasted 1 cup High carb Breads, cereals, fastfood,grains 33.5 260 20 7 3 2.5 36 2.5 65
Ice cream 2 cups High carb Desserts, sweets 34 250 0 0 12 10 35 0.5 300
Apple juice canned 1 cup High carb Fruits A-F 34 125 t 0 0 0 34 0 250
Nectar, or juice 1 cup High carb Fruits A-F 34 140 1 t 0 2 36 2 250
Custard 1 slice High carb Desserts, sweets 34 265 7 11 10 0 34 0 130
Spaghetti with meat sauce 1 cup High carb Breads, cereals, fastfood,grains 34.5 285 13 10 6 0.5 35 0.5 250
Navy, baked with pork 3/4 cup High carb Vegetables A-E 35 250 11 6 6 2 37 2 200
Sweet potatoes 1 med. High carb Vegetables R-Z 35 155 2 1 0 1 36 1 110
Root beer 12 oz. High carb Drinks,Alcohol, Beverages 35 140 0 0 0 0 35 0 346
with tomatoes and cheese 1 cup High carb Breads, cereals, fastfood,grains 35.5 210 6 5 3 0.5 36 0.5 250
Lentils 1 cup High carb Vegetables F-P 35.6 212 15 t 0 2.4 38 2.4 200
Gelatin, made with water 1 cup High carb Desserts, sweets 36 155 4 t t 0 36 0 239
Noodles 1 cup High carb Breads, cereals, fastfood,grains 36.9 200 7 2 2 0.1 37 0.1 160
Cola drinks 12 oz. High carb Drinks,Alcohol, Beverages 38 137 0 0 0 0 38 0 346
Spanish rice 1 cup High carb Breads, cereals, fastfood,grains 38.8 217 4 4 0 1.2 40 1.2 250
Powdered milk 1 cup High carb Dairy products 39 515 27 28 24 0 39 0 103
cooked or canned 1 cup High carb Vegetables A-E 39.4 170 5 t 0 1.6 41 1.6 200
Red kidney 1 cup High carb Vegetables A-E 39.5 230 15 1 0 2.5 42 2.5 260
(cornstarch) 1 cup High carb Dairy products 40 275 9 10 9 0 40 0 248
skim, non-instant 2/3 cup High carb Dairy products 41 290 30 t t 1 42 1 85
skim, instant 1 1/3 cups High carb Dairy products 42 290 30 t t 0 42 0 85
Grape juice 1 cup High carb Fruits G-P 42 160 1 t 0 t 42 0 250
Tapioca cream pudding 1 cup High carb Desserts, sweets 42 335 10 10 9 0 42 0 250
Fruit-flavored soda 12 oz. High carb Drinks,Alcohol, Beverages 42 161 0 0 0 0 42 0 346
Grapefruit sections 1 cup High carb Fruits G-P 43.5 170 1 t 0 0.5 44 0.5 250
Milk chocolate 2-oz. bar High carb Desserts, sweets 43.8 290 2 6 6 0.2 44 0.2 56
Baked with cheese 1 cup High carb Breads, cereals, fastfood,grains 44 475 18 25 24 t 44 0 220
Prune juice 1 cup High carb Fruits G-P 44.3 170 1 t 0 0.7 45 0.7 240
Lemon meringue 1 slice High carb Desserts, sweets 44.9 300 4 12 10 0.1 45 0.1 120
Lima, dry, cooked 1 cup High carb Vegetables A-E 46 260 16 t t 2 48 2 192
Cows' milk 1 qt. High carb Dairy products 48 660 32 40 36 0 48 0 976
Pears 1 cup High carb Fruits G-P 48 195 1 t 0 2 50 2 255
Ices 1 cup High carb Desserts, sweets 48 117 0 0 0 0 48 0 150
Dried, uncooked 1/2 cup High carb Fruits A-F 49 220 4 t 0 1 50 1 75
Plums 1 cup High carb Fruits G-P 49.3 185 1 t 0 0.7 50 0.7 256
Fruit cocktail, canned 1 cup High carb Fruits A-F 49.5 195 1 t 0 0.5 50 0.5 256
Peaches 1 cup High carb Fruits G-P 51 200 1 t 0 1 52 1 257
Milk skim 1 qt. High carb Dairy products 52 360 36 t t 0 52 0 984
9" diam. pie 1 slice High carb Desserts, sweets 52.9 330 3 13 11 0.1 53 0.1 135
Pineapple Crushed 1 cup High carb Fruits G-P 54.3 205 1 t 0 0.7 55 0.7 260
Cherry Pie 1 slice High carb Desserts, sweets 54.9 340 3 13 11 0.1 55 0.1 135
Bread pudding 3/4 cup High carb Desserts, sweets 55.8 374 11 12 11 0.2 56 0.2 200
Apricots 1 cup High carb Fruits A-F 56 220 2 t 0 1 57 1 250
Strawberries 1 cup High carb Fruits R-Z 58.7 242 1 t 0 1.3 60 1.3 227
Mince 1 slice High carb Desserts, sweets 61.3 340 3 9 8 0.7 62 0.7 135
Blueberries 1 cup High carb Fruits A-F 63 245 1 t 0 2 65 2 250
Chocolate fudge 1 slice High carb Desserts, sweets 69.7 420 5 14 12 0.3 70 0.3 120
(1/2 cup ice cream) 2 cups High carb Dairy products 70 690 24 24 22 0 70 0 540
Corn meal 1 cup High carb Breads, cereals, fastfood,grains 72.4 360 9 4 2 1.6 74 1.6 118
Wheat (whole) 1 cup High carb Breads, cereals, fastfood,grains 76.2 390 13 2 0 2.8 79 2.8 120
Frozen 6-oz. can High carb Fruits G-P 77.6 330 2 t t 0.4 78 0.4 210
Candied 1 med. High carb Vegetables R-Z 78.5 235 2 6 5 1.5 80 1.5 175
Fudge 2 pieces High carb Desserts, sweets 79.9 370 t 12 11 0.1 80 0.1 90
Prunes 1 cup High carb Fruits G-P 80.2 300 3 1 0 0.8 81 0.8 270
Raisins 1/2 cup High carb Fruits R-Z 81.3 230 2 t 0 0.7 82 0.7 88
Wheat (all purpose) 1 cup High carb Breads, cereals, fastfood,grains 83.7 400 12 1 0 0.3 84 0.3 110
Rhubarb sweetened 1 cup High carb Fruits R-Z 96.1 385 1 t 0 1.9 98 1.9 270
Limeade concentrate frozen 6-oz. can High carb Fruits G-P 108 405 t t 0 t 108 0 218
Lemonade concentratefrozen 6-oz. can High carb Fruits G-P 112 430 t t 0 t 112 0 220
Fortified milk 6 cups High carb Dairy products 117.6 1,373 89 42 23 1.4 119 1.4 1,419
Dates 1 cup High carb Fruits A-F 130.4 505 4 t 0 3.6 134 3.6 178
Cranberry sauce sweetened 1 cup High carb Fruits A-F 140.8 530 t t 0 1.2 142 1.2 277
Converted 1 cup High carb Breads, cereals, fastfood,grains 141.6 677 14 t 0 0.4 142 0.4 187
Whole-wheat 1-lb. loaf High carb Breads, cereals, fastfood,grains 148.5 1,100 48 14 10 67.5 216 67.5 454
White 1 cup High carb Breads, cereals, fastfood,grains 149.7 692 14 t 0 0.3 150 0.3 191
Rice 1 cup High carb Breads, cereals, fastfood,grains 152.8 748 15 3 0 1.2 154 1.2 208
Puddings Sugar 1 cup High carb Desserts, sweets 199 770 0 0 0 0 199 0 200
Sugar, Brown, firm-packed, dark 1 cup High carb Jams, Jellies 210 815 0 t 0 0 210 0 220
Sugar, White, 20 slices 1-lb. loaf High carb Breads, cereals, fastfood,grains 220 1,225 39 15 12 9 229 9 454


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