
Please find a link here to a nutrition chart listing various foods and portions. This will help you determine what combinations of food and portions there of that you should eat.
We have listed a few featured low carbohydrate products in a list at the end of this blog post. A full shopping experience for low carbohydrate foods are located from the menu at Shop>Foods>Low Carb Pantry.
Here is a list of various food serving sizes and their carbohydrate content:
FOOD | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
---|---|---|---|
FRUIT CARB CHART | |||
Apple, dried | 32 g | 5 rings | 21 |
Apple, no skin | 110 g | 1 cup | 14 |
Applesauce, sweetened | 255 g | 1 cup | 45 |
Applesauce, unsweetened | 244g | 1 cup | 28 |
Apricot, raw | 35 g | 1 whole | 4 |
Apricot, dried | 18 g | 5 halves | 11 |
Banana | 118 g | 1 whole | 27 |
Blackberries | 72 g | 1/2 cup | 7 |
Blueberries | 73 g | 1/2 cup | 10 |
Blueberries, sweetened | 115 g | 1/2 cup | 25 |
Cantaloupe | 160 g | 1 cup | 13 |
Cherries, raw | 68 g | 10 cherries | 11 |
Dates | 25 g | 3 dates | 19 |
Figs | 38 g | 2 figs | 24 |
Grapefruit | 123 g | 1/2 fruit | 13 |
Grapes | 50 g | 10 grapes | 9 |
Honeydew melon | 170 g | 1 cup | 15 |
Kiwi | 76 g | 1 medium | 11 |
Mango | 207 g | 1 mango | 31 |
Nectarines | 136 g | 1 nectarine | 14 |
Papaya | 304 g | 1 papaya | 33 |
Peach | 98 g | 1 peach | 9 |
Pear | 166 g | 1 pear | 26 |
Pineapple | 47 g | 1 slice | 7 |
Raisins | 14 g | 1 packet | 11 |
Raspberries | 31 g | 1/4 cup | 4 |
Strawberries | 83 g | 1/2 cup | 6 |
Tangarine | 84 g | 1 tangerine | 11 |
VEGETABLES CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Artichoke | 120 g | 1 medium | 14 |
Asparagus | 60 g | 4 spears | 3 |
Avocado | 29 g | 1 oz | 2 |
Beets | 43 g | 1/4 cup | 4 |
Broccoli, cooked | 156 g | 1 cup | 11 |
Broccoli, raw | 88 g | 1 cup | 6 |
Brussel sprouts | 155 g | 1 cup | 12 |
Cabbage | 70 g | 1 cup | 4 |
Carrots, raw | 55 g | 1/2 cup | 6 |
Cauliflower, raw | 100 g | 1 cup | 5 |
Celery, raw | 60 g | 1/2 cup | 2 |
Corn on the cob | 63 g | 1 ear | 14 |
Corn, canned | 210 g | 1 cup | 41-47 |
Cucumber, raw | 104 g | 1 cup | 4 |
Eggplant | 99 g | 1 cup | 9 |
Kale, cooked | 65 g | 1/2 cup | 4 |
Leeks | 26 g | 1/4 cup | 2 |
Lettuce | 55 g | 1 cup | 2 |
Mushrooms, raw | 17 g | 1/4 cup | <1 |
Okra, cooked | 80 g | 1/2 cup | 5 |
Olives | 22 g | 5 olives | 1 |
Onion, cooked | 26 g | 2 TBSP | 2 |
Parsnips | 78 g | 1/2 cup | 13 |
Peas | 80 g | 1/2 cup | 6-11 |
Peppers | 10 g | 1 ring | <1 |
Pickle | 65 g | 1 pickle | 2 |
Potato | 202 g | 1 potato | 43 |
Potatoes, mashed | 210 g | 1 cup | 36 |
Potatoes, hash browns | 48 g | 1/2 cup | 27 |
Snap Beans | 135 g | 1 cup | 6-10 |
Spinach, raw | 30 g | 1 cup | 1 |
Squash, summer, cooked | 180 g | 1 cup | 8 |
Squash, winter, cooked | 240 g | 1 cup | 18-24 |
Sweet potato | 156 g | 1 potato | 28 |
Tomato | 20 g | 1 slice | <1 |
*Potato salad | 125 g | 1/2 cup | 14 |
GRAINS CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Bagel | 70-90 g | 1 whole | 35-50 |
Banana bread | 60 g | 1 slice | 33 |
Barley, cooked | 79 g | 1/2 cup | 22 |
Biscuits | 27 g | 2 1/2″ biscuit | 13 |
Bread, most types | 20-40 g | 1 slice | 11-13 |
Bread, hotdog bun | 43 g | 1 bun | 22 |
Bread, hamburger bun | 43 g | 1 bun | 22 |
Bread, dinner roll | 28 g | 1 roll | 15 |
Bulgur, cooked | 182 g | 1 cup | 34 |
Cereals | 30-55 g | 1 serving | 21-40 |
Cornbread | 60 g | 1 piece | 29 |
Crackers | 10 g | 4 crackers | 4-16 |
Couscous, cooked | 157 g | 1 cup | 36 |
Croissant | 57 g | 1 whole | 26 |
Croutons | 10 g | 1/4 cup | 6 |
English muffin | 57 g | 1 muffin | 25 |
Macaroni, cooked | 140 g | 1 cup | 43 |
Muffin | 57 g | 1 muffin | 19-28 |
Noodles | 160 g | 1 cup | 40 |
Oat bran | 12 g | 2 TBSP | 8 |
Pancake | 38 g | 1 pancake | 11-14 |
Popcorn | 8 g | 1 cup | 6 |
Pita, white | 60 g | 1 pita | 33 |
Rice, brown cooked | 195 g | 1 cup | 45 |
Rice, white cooked | 158 g | 1 cup | 44 |
Stuffing | 100 g | 1/2 cup | 22 |
Spaghetti | 140 g | 1 cup | 37-43 |
Taco shell | 13 g | 1 shell | 8 |
Tortilla | 32 g | 1 tortilla | 12-17 |
Waffle | 75 g | 1 waffle | 25 |
*Pizza | 79 g | 1 slice | 19 |
MEAT CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
*Egg | 33-61 g | 1 egg | <1 |
Bacon | 19 g | 3 slices | <1 |
Beef | any | any | 0 |
Bologna | 57 g | 2 slices | 3 |
Clams | 85 g | 3 oz | 3-5 |
Chicken, meat only | 44 g | 1 drumstick | 0 |
Chicken, battered & fried | 72 g | 1 drumstick | 6 |
Chicken, flour & fried | 49 g | 1 drumstick | .8 |
Crab | any | any | 0 |
Crab, imitation | 85 g | 3 oz | 13 |
Fish | any | any | 0 |
Fish sticks, breaded | 57 g | 1 serving | 12 |
Ham | 57 g | 2 slices | 1-2 |
Hotdog | 45 g | 1 frank | 1 |
Lamb | any | any | 0 |
Lobster | any | any | 0 |
Oysters | 84 g | 6 oysters | 2 |
Pork | any | any | 0 |
Shrimp | any | any | 0 |
Shrimp, breaded & fried | 45 g | 6 large | 5 |
Turkey, meat | any | any | 0 |
Veal | any | any | 0 |
BEANS CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Baked beans, canned | 127 g | 1/2 cup | 24 |
Black beans, cooked | 86 g | 1/2 cup | 20 |
Chickpeas | 100 g | 1/2 cup | 16-22 |
Great northern beans | 89 g | 1/2 cup | 19 |
Hummus | 28 g | 2 TBSP | 4 |
Kidney beans | 89 g | 1/2 cup | 20 |
Lentils | 99 g | 1/2 cup | 20 |
Lima beans | 60 g | 1/2 cup | 17 |
White beans, canned | 131 g | 1/2 cup | 28 |
NUTS CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Almonds | 14 g | 12 nuts | 3 |
Cashews | 28 g | 18 nuts | 9 |
Macadamia nuts | 14 g | 6 nuts | 2 |
Mixed nuts | 28 g | 1 oz | 6 |
Peanuts | 14 g | 14 nuts | 2-3 |
Pecans | 14 g | 10 halves | 2 |
Pine nuts | 8 g | 1 TBSP, 1/2 oz | 1 |
Pistachios | 7 g | 11 nuts | 2 |
Walnuts | 14 g | 7 halves | 2 |
*Peanut butter | 16 g | 1 TBSP | 3 |
FATS CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Butter | 14 g | 1 TBSP | .01 |
Cheese, blue | 28 g | 1 oz | .66 |
Cheese, cheddar | 28 g | 1 oz | .36 |
Cheese, cottage | 226 g | 1 cup | 6-10 |
Cheese, cream | 15 g | 1 TBSP | 1 |
Cheese, feta | 28 g | 1 oz | 1 |
Cheese, mozarella | 28 g | 1 oz | 1 |
Cheese, parmesan | 5 g | 1 TBSP | .2 |
Cheese, american | 28 g | 1 oz | 1 |
Cheese, swiss | 28 g | 1 oz | .6 |
Cheese, provolone | 28 g | 1 oz | .6 |
Cheese, ricotta | 62 g | 1/4 cup | 2-3 |
Cream | 15 g | 1 TBSP | .5 |
Cream, sour | 15 g | 1 TBSP | .6 |
Lard | 0 | ||
Margarine | 14 g | 1 TBSP | <1 |
Oils (all types) | 0 | ||
Shortening | 0 | ||
YOGURT CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Yogurt, plain | 227 g | 8 oz | 11-17 |
Yogurt, fruit | 227 g | 8 oz | 43 |
Yogurt, frozen | 144 g | 1 cup | 36 |
DESSERT CARB CHART | |||
Angelfood cake | 50 g | 1 piece | 29 |
Brownie | 56 g | 1 piece | 36 |
Cake | 64 g | 1 piece | 34-50 |
Cake, pound | 28 g | 1 piece | 14-17 |
Cake, snack | 43 g | 1 piece | 28 |
Cheesecake | 80 g | 1 piece | 20 |
Choc. chip cookie, homemade | 16 g | 1 cookie | 9 |
Choc. chip cookie, refrig. dough | 26 g | 1 cookie | 18 |
Cookie, oatmeal | 15 g | 1 cookie | 9-17 |
Cookie, peanut butter | 15 g | 1 cookie | 9-12 |
Cookie, sugar | 15 g | 1 cookie | 9 |
Crust, graham cracker | 30 g | 1 piece | 20 |
Crust, pie | 16 g | 1 piece | 9 |
Doughnuts | 13-60 g | 1 doughnut | 7-30 |
Fudge | 19 g | 1 piece | 11-13 |
Graham cracker | 14 g | 2 squares | 11 |
Ice cream | 132 g | 1 cup | 30-38 |
Kit Kat | 42 g | 1 whole | 27 |
m&m’s, plain | 7 g | 10 pieces | 5 |
m&m’s, peanut | 20 g | 10 pieces | 12 |
Milky Way | 61 g | 1 bar | 43 |
Pastry | 71 g | 1 pastry | 26-34 |
Pie, apple | 155 g | 1 piece | 40-57 |
Pie, blueberry | 147 g | 1 piece | 41-49 |
Pie, cherry | 180 g | 1 piece | 47-70 |
Pie, chocolate | 113 g | 1 piece | 38 |
Pie, coconut | 104 g | 1 piece | 31 |
Pie, lemon meringue | 113 g | 1 piece | 53 |
Pie, pecan | 122 g | 1 piece | 64-67 |
Pie, pumpkin | 155 g | 1 piece | 40 |
Snickers | 57 g | 1 bar | 35 |
Marshmallows | 50 g | 1 cup | 41 |
Mr. Goodbar | 49 g | 1 bar | 27 |
Nestle Crunch | 44 g | 1 bar | 29 |
Reece’s Peanut Butter Cups | 45 g | 2 cups | 25 |
Yogurt, frozen | 144 g | 1 cup | 36 |
BEVERAGES CARB CHART | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
Apple juice, unsweetened | 248 g | 1 cup | 28 |
Coffee | any | any | 0 |
Cranberry juice | 253 g | 8 fl oz | 34 |
Grape juice | 250 g | 1 cup | 31 |
Hot cocoa | 206 g | 1 serving | 24 |
Lemonade | 248 g | 8 fl oz | 18-26 |
Milk, chocolate | 250 g | 1 cup | 26-30 |
Milk, white | 244 g | 1 cup | 12 |
Milkshake, thick | 300 g | 11 fl oz | 56-64 |
Orange juice | 249 g | 1 cup | 28 |
Soda pop | 355 g | 12 fl oz | 32-46 |
Soda pop, diet | 355 g | 12 fl oz | 0-1 |
Tea | 178 g | 6-8 fl oz | <1 |
Tomato juice | 243 g | 1 cup | 10 |
Water | any | any | 0 |
Alcohol: | |||
Beer, light | 354 g | 12 fl oz | 6 |
Beer | 355 g | 12 fl oz | 13 |
Daiquiri | 60 g | 2 fl oz | 4 |
Gin | 42 g | 1.5 fl oz | 0 |
Rum | 42 g | 1.5 fl oz | 0 |
Vodka | 42 g | 1.5 fl oz | 0 |
Whiskey | 42 g | 1.5 fl oz | 0 |
Dessert wine | 103 g | 3.5 fl oz | 12-14 |
Table wine | 103 g | 3.5 fl oz | 3 |
OTHER | WEIGHT (g) | COMMON MEASURE | CARBOHYDRATE (g) |
CONDIMENTS: | |||
Creamer | 2 g | 1 serving | 1-2 |
Chocolate syrup | 19 g | 1 TBSP | 12 |
Gravy | 60 g | 1/4 cup | 3 |
Honey | 21 g | 1 TBSP | 17 |
Ketchup | 15 g | 1 TBSP | 4 |
Jam/Jelly | 20 g | 1 TBSP | 13 |
Mustard | 5 g | 1 tsp | <1 |
INGREDIENTS: | |||
Baking powder | 5 g | 1 tsp | 2 |
Baking soda | 4.6 g | 1 tsp | 0 |
Cream of tartar | 3 g | 1 tsp | 1.85 |
Spices | 1-2 g | 1 t-1 T | 1 |
Yeast | 4 g | 1 tsp | 1.65 |
Lemon juice | 24 g | 1/2 lemon | 2 |
Lime juice | 19 g | 1/2 lime | 2 |
Buttermilk | 61 g | 1/4 cup | 3 |
SWEETENERS: | |||
Sweeetened condensed milk | 77 g | 1/4 cup | 42 |
Coconut, dried & sweetened | 18 g | 2 TBSP | 6 |
Sugar, brown | 3.2 g | 1 tsp | 3 |
Sugar, granulated | 4.2 g | 1 tsp | 4 |
Sugar, powdered | 8 g | 1 TBSP | 8 |
Syrup, chocolate | 19 g | 1 TBSP | 12 |
Syrup, corn | 20 g | 1 TBSP | 15 |
Syrup, maple | 20 g | 1 TBSP | 13 |