|
I've listed carb counts for most of the items I use frequently. The figures are from Corinne T. Netzer's "The Complete Book of Food Counts," or from specific brands, which are indicated. There is a separate table just for spices at the bottom of the page. The fat and calories are listed as well, and I've just added a column for fiber, for those who subtract fiber from the carbs to find the usable carbs. Items are listed alphabetically, by individual item. For example, cheddar cheese is listed under "c", but provolone cheese is listed under "p." Some items are listed several times with different quantities (I got tired of doing the math when I had the count for 1T and needed the count for 1 cup!) |
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Alfredo Sauce (5 Bros) |
1/4 c |
3 |
|
10 |
110 |
3 |
|
|
Almonds |
1 oz |
5 |
3 |
15 |
170 |
6 |
|
|
American cheese |
1 oz |
.5 |
0 |
9 |
110 |
6 |
|
|
Artichoke Hearts |
3 pc. |
5 |
0 |
0 |
30 |
2 |
|
|
Asparagus |
4 spears |
2.6 |
1.2 |
.1 |
14 |
1 |
|
|
Atkins Baking Mix |
1 c / 1/4 c |
20 / 5 |
4 / 1 |
0 |
310 / 90 |
unk.. |
|
|
Bacon |
2 slices |
.5 |
0 |
4 |
60 |
4 |
|
|
Baking powder |
1 t |
2 |
0 |
0 |
8 |
0 |
|
|
Bamboo Shoots |
1/2 c |
2.1 |
2 |
.3 |
13 |
1 |
|
|
BBQ Sauce (recipe) |
1 T |
1.4 |
.2 |
0 |
7 |
.3 |
|
|
Black Soy Beans |
1 cup |
16 |
14 |
12 |
240 |
unk. |
|
|
Broccoli (frozen) |
1 1/4 c |
4 |
3 |
0 |
25 |
3 |
|
|
Broth - Knorr |
1 t |
>1 |
0 |
1.5 |
20 |
unk. |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Butter |
1 t (pat) |
0 |
0 |
3.8 |
33 |
0 |
|
|
Butter |
1 T |
0 |
0 |
11.4 |
100 |
tr. |
|
|
Cabbage (1 lb = 5 c shredded) |
1/2 c shredded |
1.9 |
.8 |
.1 |
9 |
1 |
|
|
Capers |
1 T |
1 |
0 |
0 |
5 |
0 |
|
|
Carrot |
1 |
7.3 |
2.2 |
.1 |
31 |
1 |
|
|
Cashews |
1 oz |
8 |
1 |
14 |
160 |
5 |
|
|
Cauliflower |
1/2 c (1" pieces |
2.6 |
1.7 |
.3 |
14 |
1 |
|
|
Cauliflower-frozen |
1 c |
3 |
2 |
0 |
20 |
3 |
|
|
Celery |
Stalk |
1.6 |
.7 |
.1 |
6 |
tr. |
|
|
Cheddar cheese (4 oz = 1 cup) |
1 oz |
.6 |
0 |
9 |
110 |
7 |
|
|
Chicken |
4 oz |
0 |
0 |
2.4 |
160 |
26 |
|
|
Chili sauce |
1 T |
5 |
0 |
0 |
20 |
tr. |
|
|
Chocolate-semi sw(Nestle) |
1/2 oz |
9 |
2 |
4 |
70 |
1 |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Chocolate-unsweetened |
1 oz |
9 |
4 |
14 |
140 |
3 |
|
|
Cocoa mix-Swiss Miss Diet |
1 pkg |
4 |
1 |
0 |
20 |
unk. |
|
|
Cocoa - unsweetened |
1 T |
3 |
1 |
.5 |
20 |
1 |
|
|
Coconut Milk |
1/4 c |
2 |
0 |
9 |
93 |
1 |
|
|
Coconut - unsweetened |
1 c |
12.2 |
7.2 |
26.8 |
282 |
0 |
|
|
Cornstarch |
1T |
6.2 |
0 |
0 |
30 |
tr. |
|
|
Cottage cheese |
1 c |
8 |
0 |
10 |
240 |
31 |
|
|
Crab |
4 oz |
.5 |
0 |
1.4 |
112 |
20 |
|
|
Cream-Heavy |
1 T |
.4 |
0 |
5 |
50 |
tr. |
|
|
Cream-Heavy |
1/4 c |
1.7 |
0 |
20 |
200 |
2 |
|
|
Cream-Heavy |
1/2 c |
3.3 |
0 |
40 |
400 |
4 |
|
|
Cream-Heavy |
1 c |
6.6 |
0 |
88 |
821 |
8 |
|
|
Cream-Light |
1 T |
1 |
0 |
2.5 |
30 |
tr. |
|
|
Cream-light |
1/4 c |
4 |
0 |
10 |
120 |
2 |
|
|
Cream-light |
1/2 c |
8 |
0 |
20 |
240 |
4 |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Cream-Light |
1 c |
16 |
0 |
40 |
480 |
8 |
|
|
Cream Cheese |
1 oz - 2 T |
1 |
0 |
10 |
100 |
2 |
|
|
Cucumber |
1/4 c (sliced) |
1.4 |
.4 |
0 |
7 |
tr. |
|
|
Dressing-Ranch |
2 T |
1 |
0 |
14 |
140 |
1 |
|
|
Egg |
1 |
.6 |
0 |
5 |
75 |
5 |
|
|
Egg-deviled |
1 |
.7 |
0 |
11.6 |
135 |
5 |
|
|
Egg white |
1 |
.3 |
0 |
0 |
17 |
4 |
|
|
Flax Seed Meal |
1/8 c |
4 |
4 |
5 |
60 |
3 |
|
|
Flounder |
4 oz |
0 |
0 |
1.7 |
133 |
21 |
|
|
Flour-High Gluten |
1/4 c |
22 |
1 |
0 |
100 |
4 |
|
|
Flour - oat |
1/4 c |
15 |
3 |
1 |
90 |
4 |
|
|
Flour - soy |
1/4 c |
7 |
2 |
4 |
93 |
7 |
|
|
Flour - white |
1/4 c |
24 |
0 |
.3 |
114 |
3 |
|
|
Flour - wheat whole grain |
1/4 c |
22 |
4 |
1 |
102 |
4 |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Garlic clove |
1 |
.9 |
.1 |
0 |
4 |
tr. |
|
|
Gelatin |
1 pkt |
0 |
0 |
0 |
25 |
6 |
|
|
Gravy |
1/4 c |
3 |
0 |
4 |
45 |
1 |
|
|
Green beans (frozen) |
3/4 c |
5 |
3 |
0 |
25 |
2 |
|
|
Green chiles |
2T |
1 |
0 |
0 |
5 |
tr. |
|
|
Ground beef, lean |
4 oz / 1 lb |
0 |
0 |
21/ 84 |
308 / 1232 |
28 / 112 |
|
|
Ground turkey |
4 oz |
0 |
0 |
8 |
160 |
20 |
|
|
Guar/Xanthan Gum |
1 T |
8 |
8 |
0 |
0 |
unk. |
|
|
Ham |
3 oz |
3 |
0 |
3 |
100 |
14 |
|
|
Horseradish (prepared) |
1 t |
0 |
0 |
0 |
30 |
tr. |
|
|
Hot dog |
1 |
1 |
0 |
13 |
140 |
6 |
|
|
Jello - sugar free |
1 pkg |
.4 |
0 |
0 |
0 |
0 |
|
|
Jicama |
1/2 c |
5.3 |
0 |
.1 |
12 |
tr. |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Ketchup (Westbrae Unsw.) |
1 T |
1 |
0 |
0 |
5 |
0 |
|
|
Lemon juice |
1 T |
1.4 |
0 |
0 |
4 |
tr. |
|
|
Lettuce-Iceberg |
6" hd/1 1/2 c |
11.3 / 1 |
7.5 / 1 |
1 |
18 |
1 |
|
|
Lettuce-Romaine |
1 1/2 c |
2 |
1 |
1 |
18 |
1 |
|
|
Mayo |
1 T |
0 |
0 |
11 |
100 |
tr. |
|
|
Mozzarella (4 oz = 1 cup) |
1 oz |
1 |
0 |
5 |
80 |
1 |
|
|
Mushrooms |
1 c |
3.1 |
.8 |
.4 |
18 |
1 |
|
|
Mustard - dijon |
1 t / 1 T |
.3 / 1 |
0 |
0 |
4 / 11 |
tr. / 1 |
|
|
Mustard-regular |
1 t / 1 T |
.3 / .8 |
0 |
0 / 1 |
0 / 11 |
tr / 1 |
|
|
Not/cereal |
1 serving (1T) |
1.6 |
1.3 |
0 |
24 |
4 |
|
|
Not/Starch (thickener) |
1 t |
1.7 |
1.7 |
0 |
7 |
.1 |
|
|
Oil - olive |
1 t |
0 |
0 |
14 |
120 |
0 |
|
|
Onion (1 med = 1/2 c chpd) |
1 c / 1/4 c |
13.8 / 3.5 |
2.8 / .7 |
.2 / 0 |
60 / 15 |
2 / .5 |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Onion-green |
1/2 c |
3.7 |
1.3 |
0 |
16 |
1 |
|
|
Onion soup mix |
1 T |
4 |
0 |
0 |
20 |
2 |
|
|
Onion soup mix |
1 pkg (4 T) |
16 |
0 |
0 |
80 |
8 |
|
|
Parmesan |
1 T / 1/2 c |
.2 / 1.6 |
0 |
1.5 / 12 |
25 / 182 |
2 / 17 |
|
|
Peanut butter-Sugar Free |
1 T |
6 |
1 |
8.5 |
100 |
5 |
|
|
Peanut butter-SF(Arrowhead Mills) |
1/2 c |
24 |
4 |
68 |
800 |
36 |
|
|
Peanuts |
1 oz (1/4 cup) |
6 |
3 |
13 |
160 |
9 |
|
|
Pecans (halves or pieces) |
1 oz (1/4 cup) |
4 |
2 |
20 |
190 |
2 |
|
|
Pepper-green/red (1 med = 1 c diced) |
1 c |
6.4 |
1.8 |
.2 |
26 |
.8 |
|
|
Pepper-roasted red |
1 oz |
1 |
0 |
0 |
9 |
tr. |
|
|
Pesto |
1/4 c |
6 |
1 |
9 |
110 |
8 |
|
|
Pork |
4 oz |
0 |
0 |
4.5 |
120 |
21 |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Pork Rinds |
1/2 oz |
0 |
0 |
5 |
80 |
9 |
|
|
Proscuitto |
2 oz |
0 |
0 |
18 |
210 |
16 |
|
|
Protein Powder (Designer-van) |
1 scoop |
2 |
>1 |
1.5 |
90 |
17 |
|
|
Provolone |
1 oz |
1 |
0 |
8 |
100 |
7 |
|
|
Pudding-choc SF |
1 pkg (4 T) |
32 |
0 |
0 |
140 |
3 |
|
|
Pudding-Butterscotch-SF |
1 pkg (4 T) |
24 |
0 |
0 |
100 |
0 |
|
|
Pudding-Vanilla-SF |
1 pkg (4 T) |
24 |
0 |
0 |
100 |
0 |
|
|
Pumpkin |
1/2 c |
10 |
4 |
0 |
50 |
1 |
|
|
Pumpkin Seeds |
1 oz no shell |
3.8 |
1.8 |
12 |
148 |
9 |
|
|
Relish-dill |
1 T |
0 |
0 |
0 |
0 |
0 |
|
|
Ricotta |
1 c / 1 T |
8 / .5 |
0 |
32 / 2 |
428/ 27 |
28 / 2 |
|
|
Rutabaga (boiled) |
1/2 c (cubed) |
7.4 |
1.5 |
0 |
25 |
1 |
|
|
Salmon |
4 oz |
0 |
0 |
14 |
234 |
23 |
|
|
Salsa |
2 T |
2.5 |
0 |
0 |
10 |
tr. |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Sausage-bulk |
1 oz |
.4 |
0 |
7.3 |
92 |
2 |
|
|
Sausage-link |
1 |
0 |
0 |
6.3 |
60 |
2 |
|
|
Scallops |
4 oz |
2.7 |
0 |
.9 |
100 |
19 |
|
|
Sesame Seeds - whole |
1 oz (1/8 cup) |
7.3 |
4 |
13.6 |
161 |
5 |
|
|
Shrimp |
4 oz |
.5 |
0 |
1.2 |
112 |
23 |
|
|
Sour cream |
2 T |
1 |
0 |
5 |
60 |
1 |
|
|
Sour cream |
1/2 c |
4 |
0 |
20 |
240 |
4 |
|
|
Soy sauce (Kikkomen) |
1 T |
0 |
0 |
0 |
10 |
.5 |
|
|
Spaghetti squash |
1/2 c |
5 |
1.1 |
.2 |
23 |
tr. |
|
|
Splenda |
1 c |
24 |
0 |
0 |
100 |
0 |
|
|
Splenda |
1 pkt |
.5 |
0 |
0 |
2 |
0 |
|
|
Spinach (fresh) |
2 c (1/2 pkg) |
3 |
2 |
0 |
20 |
2 |
|
|
Steak |
4 oz |
0 |
0 |
20 |
249 |
16 |
|
|
Soy isolate |
1/4 c |
0 |
|
0 |
50 |
unk. |
|
|
Sunflower Seeds |
1/4 c (1 oz +) |
6 |
4 |
17 |
190 |
8 |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Tomato |
1 (2 3/5") |
5.7 |
1.4 |
.4 |
26 |
1 |
|
|
Tomatoes Canned |
1/2 c |
5 |
1 |
0 |
25 |
1 |
|
|
Tomato-sun dried |
1 pc |
1.1 |
.3 |
.1 |
5 |
tr. |
|
|
Tomato sauce (Ragu Pizza Sauce) |
1/4 c |
4 |
1 |
1 |
30 |
1 |
|
|
Tomato paste (Hunts) |
2 T |
6 |
2 |
0 |
30 |
1 |
|
|
Turkey |
4 oz |
0 |
0 |
7 |
144 |
18 |
|
|
Turnip |
1/2 c |
4.1 |
1.2 |
.1 |
18 |
1 |
|
|
Vanilla |
1 t |
1.5 |
0 |
0 |
0 |
0 |
|
|
Veal |
4 oz |
0 |
0 |
4.9 |
213 |
22 |
|
|
Vinegar |
1 T |
.9 |
0 |
0 |
0 |
0 |
|
|
Vinegar-balsamic |
1 T |
2 |
0 |
0 |
5 |
0 |
|
|
Walnuts (diced) |
1/4 c (1 oz) |
3 |
1 |
16 |
172 |
7 |
|
|
Water chestnuts |
1 oz (4) |
3.5 |
.7 |
0 |
14 |
tr. |
|
|
ITEM |
QTY |
CARB |
FIBER |
FAT |
CAL |
PROT |
|
|
Wheat Bran |
1/4 c |
7 |
6 |
.5 |
30 |
3 |
|
|
Wheat Germ |
2 T |
6 |
2 |
1 |
50 |
3 |
|
|
Wine-marsala |
2 T |
2 |
0 |
0 |
35 |
0 |
|
|
Wine-red |
2 T |
1 |
0 |
0 |
20 |
0 |
|
|
Wine-white |
2 T |
0 |
0 |
0 |
2 |
0 |
|
|
Vital Wheat Gluten |
1 T |
3 |
2 |
0 |
49 |
10 |
|
|
Worcestershire |
1 t |
1 |
0 |
0 |
5 |
tr. |
|
|
Zucchini (raw) |
1 c |
3.8 |
1.6 |
.2 |
18 |
1.6 |
|
| All carb counts listed are for 1 teaspoon. Depending on how the herbs and spices normally come in a package, the measurement is for ground spice or crushed leaves. |
|
ITEM |
CARB |
FIBER |
|
ITEM |
CARB |
FIBER |
|
Allspice |
1.4 |
.4 |
|
Marjoram |
.4 |
.1 |
|
Basil |
.4 |
.4 |
|
Nutmeg |
1.1 |
.1 |
|
Basil - 1 oz / 5 leaves(fresh) |
1.2 / .1 |
0 |
|
Onion Powder |
2.4 |
.2 |
|
Bay Leaf |
.3 |
.3 |
|
Oregano |
.5 |
.1 |
|
Chili Powder |
1.4 |
.9 |
|
Paprika |
1.2 |
.6 |
|
Cilantro |
.3 |
.1 |
|
Parsley |
.2 |
.2 |
|
Cinnamon |
2.1 |
1.4 |
|
Pepper, black |
1.7 |
.7 |
|
Cloves (ground) |
1.3 |
.2 |
|
Pepper, crushed red |
1.0 |
.7 |
|
Cream of Tartar |
.6 |
0 |
|
Poultry Seasoning |
1.0 |
.2 |
|
Cumin |
.9 |
.2 |
|
Pumpkin Pie Spice |
1.2 |
.3 |
|
Curry Powder |
1.2 |
.3 |
|
Rosemary |
.8 |
.2 |
|
Dill |
.6 |
.1 |
|
Sage |
.4 |
0 |
|
Dry Mustard |
.3 |
|
|
Sesame Seeds |
1.5 |
<1 |
|
Garlic Powder |
2.3 |
0 |
|
Tarragon |
.8 |
.1 |
|
Ginger |
.2 |
|
Thyme |
.8 |
.3 |
I have been doing Atkins for 64 days now and have lost 16lbs.
Thanks for your thread.