Designing meals around a low-carbohydrate diet can be difficult without the right information at your finger tips. A well intentioned menu can inadvertently place high carbohydrates right on your plate. To keep track of a range of foods and the carbohydrate totals maintain a list of the foods you like. To make menu planning easier keep the list organized in food groups.
Vegetables and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Bamboo shoots, canned 3.22
Beans: Lima 13.33, Mung 2.14 , Pinto 30.88, Shellie 6.19
Carrots, raw 9.58
Cauliflower, raw 5.30
Celery, raw 2.97
Chard, swiss, raw 3.74
Collards, raw 5.69
Coriander leaves 3.67
Corn sweet, raw white 19.02
Eggplant, raw 5.70
Ginger root, raw 17.77
Kale, raw 10.01
Lettuce iceberg 2.09
Mushrooms, raw 3.24
Mustard spinach 2.80
Okra, raw 7.03
Onions, raw 10.11
Peppers sweet red, raw 6.03
Potato flesh and skin, raw 17.47
Rutabagas, raw 8.13
Dairy and Egg and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Cheese: fondue 3.77, American 8.32, sauce 5.48, spread 3.50, mozzarella 3.10, feta 1.43, Goat 2.54, Swiss 4.3, Parmesan 3.22
Milk: whole 4.52, reduced fat 4.68, 1% 4.99, goat 4.45, chocolate 10.44
Yogurt: 19.05
Egg: hard boiled 1.12, powdered substitute 21.80, liquid substitute .64
Cereals and Grains and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Cornmeal 77.68
Macaroni 74.69
Oat bran, raw 66.22
Rice brown, medium 23.51
Flour: rye 68.71, wheat 76.31
Meats and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Liver 5.13
Beef 0, except briskets .12
Frozen USDA commodity beef patties 7.89
Bacon 1.43
Canadian-style 1.68
Ham, cured .05
Pork, cured shoulder arm picnic 0
Pork back fat 0
Pork back ribs 0
Chicken, fried 5.68
Chicken, fried and battered 8.99
Fruits and Fruit Juices and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Apple juice 11.68
Apples, canned 16.84
Apples, raw with skin 13.81
Applesauce, canned 11.29
Apricots, canned 12.50
Apricot juice, canned 12.34
Apricots, raw 11.12
Avocados, raw 7.82
Bananas, raw 22.84
Blackberries, raw 9.61
Cherries red sour, raw 12.18, sweet raw 16.01
Figs, canned 17.95
Gooseberries, raw 10.18
Grape juice, frozen concentrate 12.75
Grapefruit, raw 7.50
Grapes American, raw 17.15
Kiwifruit, Chinese raw 14.88
Lemon juice 6.48
Lemon, raw 16
Cantaloupe, raw 8.16
Casaba, raw 6.58
Honeydew, raw 9.09
Snacks and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Cheese puffs and twists 72.35
Rice cake cracker 81.10
Banana chips 58.40
Granola bars 62.30
Corn Nuts, plain 71.86
Popcorn 77.90
Potato chips: cheese flavor 57.70, barbecue flavor 52.80
Pretzels, hard 81.20
Rice cakes, brown 80.10
Sesame sticks, wheat 46.50
Tortilla: chips light 73.40, low fat 63.10, nacho flavor 62.40
Fast Foods and Carbohydrate Content
Carb values are listed in grams per each serving of food.
Biscuit with egg and sausage 22.86
Boneless breaded chicken, fried 14.41
French toast sticks 41.03
Large single patty hamburger 21.41
French fries 39.81
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