Blame it all on that crazy Atkins guy, but everyone seems to be counting carbs these days. While a carb-free diet isn’t the healthiest way to to live, many people have decided to ignore the risks and press on in the hopes of dropping a few pounds.

To that end, we’ve put together the following chart – it lists the amount of carbohydrates, proteins, fat, calories, and fiber in many popular foods.

NEW! Check out my Subway nutrition calculator.

Happy dieting!

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CHEESES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece American Cheese, 2/3 oz. slice 79 4.7 0 6.6 0.3 0.3
2.00 tbs Blue Cheese, crumbled 60 3.6 0 4.8 0.4 0.4
2.00 tbs Cheddar Cheese Shredded 57 3.5 0 4.7 0.2 0.2
2.00 tbs Cream Cheese 101 2.2 0 10.1 0.8 0.8
0.50 cup Creamed Cottage Cheese 109 13.1 0 4.7 2.8 2.8

Small Curd

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Feta Cheese, crumbled 49 2.7 0 4.0 0.8 0.8
2.00 tbs Fontina Cheese Shredded 53 3.5 0 4.2 0.2 0.2
2.00 tbs Goat Cheese Soft Type 82 5.7 0 6.5 0.3 0.3
1.00 oz wt Mascarpone Cheese 126 2.0 0 13.2 0.6 0.6
2.00 tbs Monterey Jack Cheese 53 3.5 0 4.3 0.1 0.1

Shredded

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Mozzarella Cheese Whole Milk 40 2.7 0 3.1 0.3 0.3

Shredded

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Muenster Cheese Shredded 52 3.3 0 4.2 0.2 0.2
2.00 tbs Parmesan Cheese Shredded 42 3.8 0 2.7 0.3 0.3
1.00 oz wt Provolone Cheese Diced 100 7.3 0 7.5 0.6 0.6
0.25 cup Ricotta Cheese Whole Milk 107 6.9 0 8.0 1.9 1.9
2.00 tbs Swiss Cheese Shredded 51 3.8 0 3.7 0.5 0.5

MILK, CREAM & BUTTER

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Butter 34 0.0 0 3.8 0.0 0.0
1.00 cup Buttermilk, 1% lowfat 110 9.0 0 2.5 13.0 13.0
2.00 tbs Half and Half Cream 40 1.0 0 3.0 1.0 1.0
2.00 tbs Heavy Whipping Cream 103 0.6 0 11.0 0.8 0.8
1.00 cup Milk, 2% 121 8.1 0 4.7 11.7 11.7
1.00 cup Milk, Whole 150 8.0 0 8.1 11.4 11.4
2.00 tbs Sour Cream 62 0.9 0 6.0 1.2 1.2
1.00 tsp Whipped Butter 23 0.0 0 2.6 0.0 0.0
1.00 cup Yogurt, lowfat, plain 155 12.9 0 3.8 17.2 17.2
1.00 cup Yogurt, whole milk, plain 150 8.5 0 8.0 11.4 11.4

BEEF & VEAL

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Beef Brisket 569 41.8 0 43.2 0.0 0.0
6.00 oz wt Beef Chuck 498 50.1 0 31.6 0.0 0.0
6.00 oz wt Beef Eye Round 410 45.2 0 24.0 0.0 0.0
1.00 oz wt Beef Jerky 116 9.4 0.5 7.3 2.6 3.1
6.00 oz wt Beef Short Ribs 801 36.7 0 71.4 0.0 0.0
6.00 oz wt Beef Tenderloin 551 40.7 0 41.8 0.0 0.0
6.00 oz wt Beef, Ground, Chuck 562 38.9 0 44.0 0.0 0.0
6.00 oz wt Beef, Ground, Round 454 46.7 0 28.1 0.0 0.0
6.00 oz wt Calf Liver 304 40.5 0 9.9 10.4 10.4
6.00 oz wt Chuck Eye Steak 568 46.2 0 41.1 0.0 0.0
6.00 oz wt Corned Beef Brisket 449 33.3 0 33.8 0.3 0.3
6.00 oz wt Cubed steak 306 53.9 0 8.3 0.0 0.0
2.00 oz wt Frankfurter, Beef 185 7.2 0 16.6 1.1 1.1
6.00 oz wt Ground Veal 293 41.5 0 12.9 0.0 0.0
6.00 oz wt Meas Raw Boneless: Beef 261 36.0 0 11.8 0.0 0.0

Steak Shell All Lean 1/4″Trim

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

Brld

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Prime Rib 667 36.9 0 56.4 0.0 0.0
6.00 oz wt Rib Eye Roast 522 42.4 0 37.8 0.0 0.0
6.00 oz wt Rib Eye Steak 383 47.7 0 19.9 0.0 0.0
6.00 oz wt Roast Beef, Deli 193 34.3 0 5.2 2.3 2.3
6.00 oz wt Shell Steak 469 64.9 0 21.3 0.0 0.0
6.00 oz wt Sirloin Steak 344 51.7 0 13.6 0.0 0.0
6.00 oz wt Skirt Steak 758 61.6 0 54.7 0.0 0.0
6.00 oz wt Top Loin 327 51.0 0 12.1 0.0 0.0
6.00 oz wt Top Sirloin 463 44.2 0 30.4 0.0 0.0
6.00 oz wt Veal Arm Shoulder 291 40.4 0 13.1 0.0 0.0
6.00 oz wt Veal Breast 472 39.6 0 33.5 0.0 0.0
6.00 oz wt Veal Cutlet 502 53.4 0 30.4 0.0 0.0
6.00 oz wt Veal Loin 502 53.4 0 30.4 0.0 0.0
6.00 oz wt Veal Rib Chop 362 38.0 0 22.2 0.0 0.0
6.00 oz wt Veal Round Steak 265 47.6 0 7.0 0.0 0.0
6.00 oz wt Veal Scallops 279 52.2 0 6.3 0.0 0.0
6.00 oz wt Veal Shank 256 43.4 0 7.9 0.0 0.0
6.00 oz wt Veal Stew Meat 292 40.2 0 13.4 0.0 0.0

LAMB

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Ground Lamb 436 38.2 0 30.3 0.0 0.0
6.00 oz wt Lamb Rib Chops 614 37.6 0 50.3 0.0 0.0
6.00 oz wt Lamb Shoulder 312 46.2 0 12.6 0.0 0.0
6.00 oz wt Lamb Stew Meat 379 57.3 0 15.0 0.0 0.0
6.00 oz wt Leg of Lamb, bone in 203 30.0 0 8.2 0.0 0.0
6.00 oz wt Rack of Lamb, bone in 173 19.5 0 9.9 0.0 0.0

POULTRY

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Chicken Breast Cutlet 322 48.7 0 12.7 0.0 0.0
6.00 oz wt Chicken Breast, boneless 322 48.7 0 12.7 0.0 0.0
1.00 each Chicken leg 265 29.7 0 15.4 0.0 0.0
1.00 each Chicken Thigh 153 15.5 0 9.6 0.0 0.0
6.00 oz wt Chicken Thigh, boneless 479 39.2 0 34.6 0.0 0.0
6.00 oz wt Chicken Thigh, skinless, 270 44.6 0 8.9 0.0 0.0

boneless

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Chicken Wing 99 9.1 0 6.6 0.0 0.0
6.00 oz wt Chicken, ground 374 40.2 0 22.5 0.0 0.0
6.00 oz wt Chicken, light and dark, 323 49.2 0 12.6 0.0 0.0

roasted, chopped

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Chicken, whole 260 29.8 0 14.7 0.1 0.1
2.00 oz wt Chicken/turkey sausage 97 9.6 0 6.4 0.3 0.3
6.00 oz wt Cornish Game Hen 372 31.9 0 26.1 0.0 0.0
6.00 oz wt Duck breast, skinless 279 45.0 0 9.6 0.0 0.0
6.00 oz wt Duck, whole 916 26.1 0 89.2 0.0 0.0
6.00 oz wt Goose, whole 329 27.1 0 23.6 0.0 0.0
6.00 oz wt Turkey breast cutlet 266 59.3 0 1.5 0.0 0.0
6.00 oz wt Turkey Breast, skinless, 266 59.3 0 1.5 0.0 0.0

boneless

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
6.00 oz wt Turkey, ground 378 44.1 0 21.2 0.0 0.0
6.00 oz wt Turkey, whole 264 36.1 0 12.2 0.1 0.1

PORK

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
3.00 piece Bacon 109 5.8 0 9.4 0.1 0.1
3.00 piece Canadian Bacon 129 16.9 0 5.9 0.9 0.9
6.00 oz wt Ground Pork 478 41.4 0 33.4 0.0 0.0
6.00 oz wt Ham, boneless 303 38.5 0 15.3 0.0 0.0
2.00 oz wt Kielbasa 191 7.6 0 17.2 0.8 0.8
1.00 oz wt Pancetta 163 8.6 0 14.0 0.2 0.2
6.00 oz wt Pork Chop, center cut 237 34.9 0 9.7 0.0 0.0
2.00 oz wt Pork frankfurter 181 6.4 0 16.5 1.4 1.4
6.00 oz wt Pork Loin Chops 412 27.9 0 32.4 0.0 0.0
6.00 oz wt Pork Loin Roas 333 36.4 0 19.7 0.0 0.0
6.00 oz wt Pork loin, boneless 422 46.1 0 24.9 0.0 0.0
2.00 each Pork Sausage 433 26.8 0 34.4 2.0 2.0
6.00 oz wt Pork Spareribs 675 49.4 0 51.5 0.0 0.0
6.00 oz wt Pork Tenderloin 279 47.9 0 8.2 0.0 0.0
6.00 oz wt Prosciutto 281 37.4 0 13.0 0.9 0.9

LUNCH MEATS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
3.00 oz wt Beef Bologna 265 10.4 0 24.2 0.7 0.7
3.00 oz wt Beef Salami 223 12.8 0 17.6 2.4 2.4
3.00 oz wt BeefPastrami 297 14.7 0 24.8 2.6 2.6
3.00 oz wt Deli ham 91 13.7 0 2.3 1.5 1.5
3.00 oz wt Pork Bologna 210 13.0 0 16.9 0.6 0.6
3.00 oz wt Pork Salami 346 19.2 0 28.7 1.4 1.4
3.00 oz wt Turkey Bologna 169 11.7 0 12.9 0.8 0.8
3.00 oz wt Turkey Breast 162 21.3 0 6.0 0.0 0.0
3.00 oz wt Turkey Roll 125 15.9 0 6.1 0.5 0.5

SEAFOOD

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 oz wt Anchovies in Oil Cnd Drained 60 8.2 0 2.8 0.0 0.0
6.00 oz wt Bluefish 270 43.7 0 9.3 0.0 0.0
6.00 oz wt Catfish 306 35.3 0 17.2 0.0 0.0
6.00 oz wt Clams, canned 252 43.5 0 3.3 8.7 8.7
6.00 oz wt Cod 179 38.8 0 1.5 0.0 0.0
3.00 oz wt Cod, salted 247 53.4 0 2.0 0.0 0.0
6.00 oz wt Conch 468 81.1 0 1.4 26.4 26.4
6.00 oz wt Crab meat 174 34.4 0 3.0 0.0 0.0
6.00 oz wt Crab, canned 168 34.9 0 2.1 0.0 0.0
6.00 oz wt Crab, steamed 174 34.4 0 3.0 0.0 0.0
6.00 oz wt Halibut 249 47.2 0 5.2 0.0 0.0
6.00 oz wt Lobster meat 167 34.9 0 1.0 2.2 2.2
6.00 oz wt Lobster, whole 167 34.9 0 1.0 2.2 2.2
6.00 oz wt Mackerel 446 40.6 0 30.3 0.0 0.0
6.00 oz wt Mahi mahi 193 42.0 0 1.6 0.0 0.0
6.00 oz wt Mussels 195 27.0 0 5.1 8.4 8.4
6.00 oz wt Oysters 134 11.8 0 3.5 12.5 12.5
6.00 oz wt Salmon steak 415 45.1 0 24.6 0.0 0.0
6.00 oz wt Salmon, smoked 199 31.1 0 7.3 0.0 0.0
6.00 oz wt Scallops 182 27.7 0 5.4 3.9 3.9
6.00 oz wt Scrod 179 38.8 0 1.5 0.0 0.0
6.00 oz wt Shrimp 168 35.6 0 1.8 0.0 0.0
6.00 oz wt Smoked fish 437 30.0 0 34.3 0.0 0.0
6.00 oz wt Snapper 227 46.5 0 3.0 0.0 0.0
6.00 oz wt Squid 209 35.3 0 3.1 7.0 7.0
6.00 oz wt Trout 287 41.3 0 12.2 0.0 0.0
6.00 oz wt Tuna filet 245 53.0 0 2.2 0.0 0.0
6.00 oz wt Tuna steak 245 53.0 0 2.2 0.0 0.0
6.00 oz wt Tuna, canned, oil packed 337 49.6 0 14.0 0.0 0.0
6.00 oz wt Tuna, canned, water packed 197 43.4 0 1.4 0.0 0.0

EGGS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Egg White 17 3.5 0 0.0 0.3 0.3
1.00 each Egg Yolk 59 2.8 0 5.1 0.3 0.3
1.00 each Egg, whole 78 6.3 0 5.3 0.6 0.6

FATS, OILS & DRESSINGS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Corn Oil 40 0.0 0 4.5 0.0 0.0
1.00 tsp Mayonnaise 33 0.1 0 3.7 0.1 0.1
1.00 tsp Olive Oil 40 0.0 0 4.5 0.0 0.0
2.00 tbs Salad Dressing, blue cheese 154 1.5 0 16.0 2.3 2.3
2.00 tbs Salad Dressing, caesar 107 2.8 0.1 10.5 0.5 0.6
2.00 tbs Salad Dressing, Italian 137 0.2 0 14.2 3.0 3.0
2.00 tbs Salad Dressing, ranch 109 0.9 0 11.3 1.4 1.4
2.00 tbs Salad Dressing, thousand 118 0.3 0 11.2 4.8 4.8

island

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Sesame Oil 40 0.0 0 4.5 0.0 0.0

TOFU

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
8.00 fl oz Soy Milk 81 6.7 3.2 4.7 1.2 4.4
4.00 oz wt Tofu, firm 164 17.9 2.6 9.9 2.2 4.9
4.00 oz wt Tofu, silken 62 5.4 0.1 3.1 3.2 3.3

BEANS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Baby Lima Beans 115 7.3 7.0 0.3 14.2 21.2
0.50 cup Black Beans 114 7.6 7.5 0.5 12.9 20.4
0.50 cup Blackeyed Peas 100 6.6 5.6 0.5 12.3 17.9
0.50 cup CA Red Kidney Beans 110 8.1 8.2 0.1 11.6 19.8
0.50 cup Chickpea/Garbanzo Beans 134 7.3 6.2 2.1 16.2 22.5
0.50 cup Great Northern Beans 104 7.4 6.2 0.4 12.5 18.7
2.00 tbs Hummos/Hummus 53 1.5 1.6 2.6 4.6 6.2
0.50 cup Lentils 115 8.9 7.8 0.4 12.1 19.9
0.50 cup Navy Beans 129 7.9 5.8 0.5 18.1 23.9
0.50 cup Pink Beans 126 7.7 4.5 0.4 19.1 23.6
0.50 cup Pinto Beans 110 7.0 7.0 1.0 11.0 18.0
0.50 cup Soybeans 127 11.1 3.8 5.8 6.2 9.9

NUTS & SEEDS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Almond Butter 203 4.8 1.2 18.9 5.6 6.8
2.00 tbs Almonds, slivered 102 3.5 1.6 8.6 1.7 3.3
2.00 tbs Almonds, whole 106 3.7 2.2 8.9 1.4 3.6
6.00 each Chestnuts, roasted 124 1.6 2.6 1.1 24.2 26.7
2.00 tbs Hazelnuts, Chopped 90 2.1 1.4 8.7 1.0 2.4
2.00 tbs Hazelnuts, Whole 106 2.5 1.6 10.3 1.2 2.8
2.00 tbs Macadamia Nuts 120 1.3 1.4 12.7 0.9 2.3
2.00 tbs Peanut Butter, natural 187 7.7 2.1 15.9 4.8 6.9
2.00 tbs Peanut Butter, regular 190 8.1 1.9 16.3 4.3 6.2
2.00 tbs Peanuts 105 4.7 1.7 8.9 1.8 3.4
2.00 tbs Pecans, chopped 103 1.4 1.4 10.7 0.6 2.1
2.00 tbs Pine Nuts 96 4.1 0.8 8.6 1.7 2.4
2.00 tbs Pistachio Nuts 88 3.3 1.6 6.9 3.1 4.7
2.00 tbs Pumpkin Seeds 93 4.2 0.7 7.9 2.4 3.1
2.00 tbs Sunflower Seeds 103 4.1 1.9 8.9 1.5 3.4
2.00 tbs Walnuts, chopped 98 2.3 1.0 9.8 1.1 2.1
2.00 tbs Walnuts, halves 82 1.9 0.8 8.2 0.9 1.7

BAKING PRODUCTS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs All Purpose White Flour 57 1.6 0.4 0.2 11.5 11.9
1.00 tsp Atkins Thicken/Thin 6 0.1 1.5 0.0 0.0 1.5
1.00 oz wt Baking Chocolate,unsweetened 148 2.9 4.4 15.7 3.7 8.0
0.50 tsp Baking Powder 1 0.0 0.0 0.0 0.6 0.6
0.50 tsp Baking Soda 0 0.0 0.0 0.0 0.0 0.0
2.00 tbs Chocolate Chips, semisweet 101 0.9 1.2 6.3 12.0 13.3
0.50 tsp Cinnamon 3 0.0 0.6 0.0 0.3 0.9
0.50 tsp Cocoa Powder, unsweetened 3 0.2 0.3 0.1 0.2 0.5
2.00 tbs Coconut Milk Canned 56 0.6 0.3 6.0 0.5 0.8
2.00 tbs Coconut, dried, unsweetened 64 0.7 1.6 6.3 0.8 2.4
2.00 tbs Cornmeal 63 1.5 1.3 0.3 12.1 13.4
1.00 each Gelatin, unsweetened 23 6.0 0.0 0.0 0.0 0.0
1.00 tsp Ghee 37 0.0 0.0 4.2 0.0 0.0
1.00 tsp Margarine 34 0.0 0.0 3.8 0.0 0.0
1.00 tbs Molasses 48 0.0 0.0 0.0 12.5 12.5
1.00 tsp Sugar, brown 17 0.0 0.0 0.0 4.5 4.5
1.00 tsp Sugar, white 16 0.0 0.0 0.0 4.2 4.2

GRAINS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Bulgur Wheat Cooked 76 2.8 4.1 0.2 12.8 16.9
2.00 tbs Cornmeal 55 1.2 1.1 0.5 10.6 11.7
0.50 cup Couscous Cooked 88 3.0 1.1 0.1 17.1 18.2
0.50 cup Hominy Cooked 59 1.2 2.1 0.7 9.7 11.8
0.50 cup Kasha Cooked 343 11.6 9.4 2.7 64.8 74.3
0.50 cup Millet Cooked 143 4.2 1.6 1.2 26.8 28.4
2.00 tbs Oat Bran Dry 29 2.0 1.8 0.8 6.0 7.8
0.50 cup Pearled Barley Cooked 97 1.8 3.0 0.3 19.2 22.2
0.25 cup Quinoa Grain Dry 159 5.6 2.5 2.5 26.8 29.3
0.50 cup Rice, brown, cooked 108 2.5 1.8 0.9 20.6 22.4
0.50 cup Rice, white, cooked 103 2.1 0.3 0.2 21.9 22.3
0.50 cup Rice, wild, cooked 83 3.3 1.5 0.3 16.0 17.5
2.00 tbs Wheat Germ Toasted 54 4.1 1.8 1.5 5.2 7.0

CEREALS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 cup Corn Flakes 102 1.8 0.8 0.2 23.4 24.2
0.50 cup Cream of Rice Cereal Cooked 63 1.1 0.1 0.1 13.8 13.9
Cooked 77 2.2 1.4 0.2 14.3 15.8
0.50 cup Oatmeal Cooked 73 3.0 2.0 1.2 10.6 12.6
1.00 cup Puffed Wheat Cereal 51 2.1 0.6 0.2 10.5 11.1
1.00 cup Raisin Bran 186 5.6 8.2 1.5 38.9 47.1
1.00 cup Rice Krispies 100 1.7 0.3 0.3 22.5 22.8

PASTA

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Noodles, egg, cooked 106 3.8 0.9 1.2 19.0 19.9
0.50 cup Pasta, spinach, cooked 91 3.2 2.5 0.4 15.9 18.3
0.50 cup Pasta, whole wheat, cooked 87 3.7 2.0 0.4 16.6 18.6
0.50 cup Pasta/Noodles, dry, cooked 99 3.3 1.2 0.5 18.6 19.8
4.00 oz wt Pasta/Noodles, fresh, cooked 149 5.8 2.0 1.2 26.3 28.3

BREADS, ROLLS &

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

CRACKERS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Bagel, 2 1/2 oz 195 7.5 1.7 1.1 36.3 38.0
1.00 each Biscuit, 2 oz 191 4.2 1.0 6.9 26.6 27.6
1.00 each Blueberry Muffin, 2 oz 158 3.1 1.5 3.7 25.9 27.4
1.00 each Bran Muffin, 2 oz 164 4.0 4.0 7.3 19.8 23.8
1.00 each Breadsticks, sesame, small 15 0.4 0.1 0.5 2.1 2.2
1.00 each Corn Muffin, 2 oz 174 3.4 1.9 4.8 27.1 29.0
1.00 piece Cornbread 2.5 x 2.5 x 1.5 pce 152 4.0 1.9 4.9 20.7 22.7
5.00 each Crackers, butter type 393 5.8 1.5 18.3 49.8 51.4
5.00 each Crackers, rye wafers 184 5.3 12.6 0.5 31.6 44.2
5.00 each Crackers, saltines 65 1.4 0.5 1.8 10.3 10.7
5.00 each Crackers, water 44 1.3 0.6 0.0 9.4 10.0
1.00 each Croissant 270 4.0 0.0 17.0 27.0 27.0
1.00 each English Muffin 133 4.4 1.5 1.0 24.5 26.0
1.00 each Hard White Roll 167 5.6 1.3 2.5 28.7 30.0
1.00 piece Italian Bread 81 2.6 0.8 1.1 14.2 15.0
1.00 each Pita Pocket Bread, 6 165 5.5 1.3 0.7 32.1 33.4

1/2″diameter

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Popover 67 2.6 0.3 1.5 10.1 10.4
1.00 piece Pumpernickel Bread 65 2.3 1.7 0.8 10.7 12.4
1.00 piece Raisin Bread 71 2.1 1.1 1.1 12.5 13.6
1.00 piece Rye Bread 83 2.7 1.9 1.1 13.6 15.5
1.00 each Soft Hoagie Roll 200 7.0 2.0 4.5 30.0 32.0
1.00 piece Sourdough Bread 69 2.2 0.8 0.8 12.2 13.0
1.00 each Tortilla, corn 58 1.5 1.4 0.7 10.8 12.1
1.00 each Tortillas, flour, 8″ 146 4.4 0.0 3.1 25.3 25.3
1.00 piece Wheat Bread 65 2.3 1.1 1.0 10.7 11.8
1.00 piece White Bread 80 2.5 0.7 1.1 14.2 14.9
1.00 piece Whole grain bread 65 2.3 1.1 1.0 10.7 11.8

PANCAKES, WAFFLES &

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)

FRENCH TOAST

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece French Toast Frozen 126 4.4 0.7 3.6 18.3 18.9
1.00 each Pancakes Frozen Ready To 167 3.8 1.3 2.4 30.5 31.8

Eat 6 inch

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Pancakes Homemade 6″ 175 4.9 1.1 7.5 20.7 21.8
1.00 each Waffles Frozen 4″ square 88 2.1 0.8 2.7 12.7 13.5
1.00 each Waffles Homemade 7″ diam 218 5.9 1.1 10.6 23.6 24.7

GRAVIES & SAUCES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Barbecue Sauce 23 0.6 0.4 0.6 3.6 4.0
0.25 cup Gravy, au jus 10 0.7 0.0 0.1 1.5 1.5
0.25 cup Gravy, canned (chicken, beef, 47 1.1 0.2 3.4 3.0 3.2

turkey, etc)

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
2.00 tbs Hollandaise Sauce 85 1.0 0.0 9.1 0.3 0.3
0.25 cup Spaghetti/Marinara Sauce 36 0.9 1.0 1.3 4.1 5.1
0.25 cup Sweet & Sour Sauce 59 0.2 0.1 0.0 15.1 15.1
2.00 tbs Tartar Sauce 149 0.4 0.1 16.4 1.1 1.2
2.00 tbs Teriyaki Sauce 30 2.1 0.0 0.0 5.7 5.7
0.25 cup Tomato Sauce 18 0.8 0.9 0.1 3.5 4.4

ALCOHOL

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
12.00 fl oz Beer 146 1.1 0.7 0.0 12.5 13.2
1.00 fl oz Bourbon 80 Proof 64 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Brandy 86 Proof 71 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Brandy 86 Proof 71 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Gin 80 Proof 65 0.0 0.0 0.0 0.0 0.0
4.00 fl oz Medium White Wine 80 0.1 0.0 0.0 0.9 0.9
4.00 fl oz Red Wine 85 0.2 0.0 0.0 2.0 2.0
1.00 oz wt Rum 80 Proof 65 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Tequila 80 Proof 65 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Triple Sec Liqueur 1 Shot 100 0.0 0.0 0.1 12.5 12.5
1.00 oz wt Vodka 80 Proof 65 0.0 0.0 0.0 0.0 0.0
1.00 oz wt Whiskey 80 Proof 65 0.0 0.0 0.0 0.0 0.0

MISC.

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Atkins Low Carb Tortilla 60 5.0 9.0 2.0 3.0 12.0
2.00 tbs Chicken Liver Pate Canned 52 3.5 0.0 3.4 1.7 1.7

DESSERTS & PASTRIES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece Cake, angelfood, 1/12 cake 129 3.1 0.1 0.2 29.2 29.4
1.00 piece Cake, chocolate layer, 3 oz 300 2.0 2.0 16.0 36.0 38.0

slice

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece Cake, coffeecake, 2 oz slice 178 3.1 0.7 5.4 28.9 29.6
1.00 piece Cake, pound cake, 1 oz slice 110 1.6 0.1 5.6 13.7 13.8
1.00 oz wt Chocolate, dark 136 1.2 1.7 8.5 16.2 17.9
1.00 oz wt Chocolate, milk 145 2.0 1.0 8.7 15.8 16.8
1.00 each Cookie, chocolate chip, 1/2 oz 79 0.9 0.2 4.1 10.0 10.3
1.00 each Cookie, oatmeal, 1/2 oz 81 1.1 0.5 3.3 11.9 12.4
1.00 each Cookie, peanut butter, 2/3 oz 95 1.8 0.4 4.8 11.4 11.8
1.00 each Cookie, sugar, 1/2 oz 72 0.8 0.1 3.2 10.1 10.2
1.00 each Doughnut, glazed 242 3.8 0.7 13.7 25.9 26.6
1.00 each Doughnut, plain 180 3.0 1.0 11.0 18.0 19.0
0.50 cup Ice cream, chocolate 143 2.5 0.8 7.3 17.8 18.6
0.50 cup Ice cream, fruit 127 2.1 0.2 5.5 18.0 18.2
0.50 cup Ice cream, vanilla 133 2.3 0.0 7.3 15.6 15.6
1.00 piece Pie, apple, 1/8 of 9″ pie 411 3.7 2.2 19.4 55.3 57.5
1.00 piece Pie, cherry, 1/8 of 9″ pie 486 5.0 2.7 22.0 66.6 69.3
1.00 piece Pie, lemon meringue, 1/6 of 8″ 303 1.7 1.4 9.8 52.0 53.3

pie

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 piece Pie, pecan, 1/8 of 9″ pie 503 6.0 6.1 27.1 57.6 63.7
1.00 piece Pie, pumpkin, 1/8 of 9″ pie 316 7.0 4.2 14.4 36.7 40.9

SNACKS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
10.00 piece Potato Chips 107 1.4 0.9 6.9 9.7 10.6
10.00 piece Pretzels 229 5.5 1.9 2.1 45.6 47.5
0.50 oz wt Soy Nuts 60 6.0 2.5 2.0 2.0 4.5
10.00 piece Tortilla Chips 90 1.3 1.2 4.7 10.2 11.3

SOUPS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 cup Broth, beef 38 4.8 0.0 1.4 1.0 1.0
1.00 cup Broth, chicken 31 3.1 0.0 1.5 1.5 1.5
1.00 cup Soup, black bean 116 5.6 4.4 1.5 15.4 19.8
1.00 cup Soup, chicken noodle 75 4.0 0.7 2.5 8.6 9.4
1.00 cup Soup, cream of potato 149 5.8 0.5 6.4 16.7 17.2
1.00 cup Soup, cream of tomato 161 6.1 2.7 6.0 19.6 22.3
1.00 cup Soup, minestrone 82 4.3 1.0 2.5 10.3 11.2
1.00 cup Soup, New England clam 164 9.5 1.5 6.6 15.1 16.6

chowder

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 cup Soup, onion 58 3.8 1.0 1.7 7.2 8.2
1.00 cup Soup, vegetable 122 3.5 1.2 3.7 17.8 19.0

CONDIMENTS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tsp Atkins low carb jam 3 0.0 0.0 0.0 0.3 0.3
1.00 tbs Balsamic Vinegar 10 0.1 0.0 0.0 2.3 2.3
1.00 tbs Capers 2 0.2 0.3 0.1 0.1 0.4
1.00 tsp Chili Powder 8 0.3 0.9 0.4 0.5 1.4
1.00 tbs Cider Vinegar 2 0.0 0.0 0.0 0.9 0.9
2.00 tbs Cranberry Sauce 52 0.1 0.3 0.1 13.1 13.5
1.00 tsp Cumin 9 0.4 0.7 0.5 0.1 0.8
1.00 tsp Dijon Mustard 6 0.3 0.1 0.5 0.5 0.6
1.00 each Dill Pickle 12 0.4 0.8 0.1 1.9 2.7
1.00 tsp Fish Sauce 2 0.3 0.0 0.0 0.2 0.2
1.00 each Garlic 4 0.2 0.1 0.0 0.9 1.0
1.00 tbs Ginger, Root Slices 4 0.1 0.1 0.0 0.8 0.9
1.00 tsp Honey 21 0.0 0.0 0.0 5.8 5.8
1.00 tsp Horseradish Prepared 2 0.1 0.2 0.0 0.4 0.6
1.00 tsp Jam 19 0.0 0.1 0.0 4.5 4.6
1.00 tsp Jelly 18 0.0 0.1 0.0 4.4 4.5
1.00 tbs Ketchup/Catsup 16 0.2 0.2 0.1 4.0 4.2
1.00 tbs Maple Syrup 52 0.0 0.0 0.0 13.4 13.4
1.00 tbs Miso Paste 27 1.9 0.4 0.8 2.6 3.0
5.00 each Olives, black 25 0.2 0.7 2.3 0.7 1.4
5.00 each Olives, green 50 0.0 0.0 5.0 2.5 2.5
1.00 tbs Pesto Sauce 78 2.8 0.4 7.1 0.6 1.0
1.00 tbs Pickle Relish 20 0.1 0.2 0.1 5.2 5.4
1.00 tsp Preserves 19 0.0 0.1 0.0 4.5 4.6
1.00 tbs Red Wine Vinegar 0 0.0 0.0 0.0 0.0 0.0
1.00 tbs Rice Vinegar, seasoned 12 0.0 0.0 0.0 3.0 3.0
1.00 tbs Salsa, green 4 0.2 0.1 0.0 0.6 0.6
1.00 tbs Salsa, red 4 0.1 0.1 0.0 0.7 0.8
1.00 tbs Sherry vinegar 2 0.0 0.0 0.0 0.9 0.9
1.00 tbs Soy sauce 11 1.9 0.1 0.0 0.9 1.0
1.00 tbs Soy Sauce Low Sodium 8 0.8 0.1 0.0 1.2 1.4
1.00 tbs Tahini 89 2.6 0.7 8.0 2.5 3.2
1.00 tbs White Wine Vinegar 5 0.0 0.0 0.0 1.5 1.5
1.00 tsp Worcestershire Sauce 4 0.0 0.0 0.0 0.9 0.9

HERBS

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 tbs Basil, fresh 1 0.1 0.1 0.0 0.0 0.1
1.00 tbs Chives, fresh 1 0.1 0.1 0.0 0.1 0.1
1.00 tbs Cilantro (Chinese Parsley) 1 0.1 0.1 0.0 0.0 0.1
1.00 tbs Dill, fresh 0 0.0 0.0 0.0 0.0 0.0
1.00 tbs Parsley, fresh 1 0.1 0.1 0.0 0.1 0.2

FRUIT & FRUIT JUICES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Apple, medium 81 0.3 3.7 0.5 17.3 21.0
0.25 cup Applesauce 26 0.1 0.7 0.0 6.2 6.9
0.25 cup Apricots, dried 96 1.5 3.6 0.2 21.3 24.9
1.00 each Apricots, fresh 17 0.5 0.8 0.1 3.1 3.9
1.00 each Avocado 324 4.0 10.1 30.8 4.8 14.9
1.00 each Banana, small 93 1.0 2.4 0.5 21.2 23.7
0.25 cup Blackberries 19 0.3 1.9 0.1 2.7 4.6
0.25 cup Blueberries 20 0.2 1.0 0.1 4.1 5.1
0.25 cup Cantaloupe 14 0.4 0.3 0.1 3.0 3.3
0.25 cup Cherries 21 0.4 0.7 0.3 4.2 4.8
0.25 cup Cranberries, raw 12 0.1 1.0 0.0 2.0 3.0
0.25 cup Currants, dried 102 1.5 2.4 0.1 24.2 26.7
0.25 cup Dates, chopped 122 0.9 3.3 0.2 29.4 32.7
0.25 cup Figs, dried 127 1.5 5.8 0.6 26.7 32.5
1.00 each Figs, fresh 37 0.4 1.7 0.2 7.9 9.6
0.50 each Grapefruit Juice 37 0.7 1.4 0.1 7.9 Canned9.2

Unsweetened Cup

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.25 cup Grapes 28 0.3 0.4 0.2 6.7 7.1
0.25 cup Honeydew Melon 15 0.2 0.3 0.0 3.6 3.9
0.50 cup Juice, apple 58 0.1 0.1 0.1 14.4 14.5
0.50 cup Juice, cranberry 72 0.0 0.1 0.1 18.1 18.2
0.50 cup Juice, grape 77 0.7 0.1 0.1 18.8 18.9
0.50 cup Juice, grapefruit 47 0.6 0.1 0.1 10.9 11.1
1.00 tbs Juice, lemon 4 0.1 0.1 0.0 1.3 1.3
1.00 tbs Juice, lime 4 0.1 0.1 0.0 1.3 1.4
0.50 cup Juice, orange 56 0.8 0.2 0.1 13.2 13.4
0.50 cup Juice, tomato 21 0.9 0.5 0.1 4.7 5.1
1.00 each Kiwifruit 46 0.8 2.6 0.3 8.7 11.3
0.25 cup Mango 27 0.2 0.7 0.1 6.3 7.0
1.00 each Nectarine 67 1.3 2.2 0.6 13.8 16.0
1.00 each Orange 64 1.4 3.4 0.1 12.9 16.3
0.25 cup Papaya 14 0.2 0.6 0.0 2.8 3.4
1.00 each Peach, medium 42 0.7 2.0 0.1 8.9 10.9
1.00 each Pear, medium 98 0.6 4.0 0.7 21.1 25.1
0.25 cup Pineapple 19 0.2 0.5 0.2 4.3 4.8
1.00 each Plums 36 0.5 1.0 0.4 7.6 8.6
0.25 cup Prunes 102 1.1 3.0 0.2 23.6 26.7
0.25 cup Raspberries 15 0.3 2.1 0.2 1.5 3.6
0.25 cup Seedless Raisins 124 1.3 1.7 0.2 31.0 32.6
0.25 cup Strawberries 11 0.2 0.9 0.1 1.8 2.7
1.00 each Tangerine 31 0.4 1.6 0.1 6.2 7.8
0.25 cup Watermelon 12 0.2 0.2 0.2 2.6 2.8

VEGETABLES

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
1.00 each Artichoke 60 4.2 6.5 0.2 6.9 13.4
1.00 each Artichoke hearts, marinated 25 0.0 0.0 2.5 1.0 1.0
6.00 each Asparagus spears 22 2.3 1.4 0.3 2.4 3.8
0.50 cup Beans, green 22 1.2 2.0 0.2 2.9 4.9
1.00 cup Bok Choi 9 1.1 0.7 0.1 0.8 1.5
0.50 cup Broccoflower 16 1.5 1.6 0.2 1.5 3.1
0.50 cup Broccoli 22 2.3 2.3 0.3 1.7 3.9
0.50 cup Broccoli rabe 10 1.3 0.0 0.0 2.0 2.0
6.00 each Brussels sprouts 49 3.2 3.3 0.6 7.6 10.9
0.50 cup Cabbage, green 8 0.4 0.8 0.1 1.1 1.9
0.50 cup Cabbage, red 9 0.5 0.8 0.1 1.1 1.9
0.50 cup Cabbage, sauerkraut 22 1.1 3.0 0.2 2.1 5.1
0.50 cup Cabbage, savoy 9 0.7 1.1 0.0 1.1 2.1
1.00 each Carrots, medium 31 0.7 2.2 0.1 5.1 7.3
6.00 each Cauliflower 25 2.0 2.9 0.5 1.5 4.4
1.00 each Celery stalk 6 0.3 0.7 0.1 0.8 1.5
1.00 tbs Celery, chopped 1 0.1 0.1 0.0 0.1 0.3
1.00 each Chili Pepper 20 0.0 0.0 0.0 0.0 0.0
1.00 tbs Chilies, green, chopped 3 0.0 0.5 0.0 0.0 0.5
4.00 oz wt Collards 37 3.1 4.1 0.4 3.2 7.3
0.50 cup Corn 66 2.3 2.0 0.4 14.1 16.0
1.00 each Cucumber, English 19 0.9 1.1 0.3 2.8 4.0
0.50 each Cucumber, small 12 0.6 0.7 0.2 1.8 2.5
0.50 cup Daikon 8 0.3 0.7 0.0 1.1 1.8
0.50 cup Eggplant 14 0.4 1.2 0.1 2.0 3.3
0.50 cup Eggplant, Italian 14 0.4 1.2 0.1 2.0 3.3
0.50 cup Endive 8 0.4 1.4 0.0 0.4 1.8
0.50 cup Escarole 4 0.3 0.8 0.1 0.1 0.8
0.50 cup Fenned 13 0.5 1.3 0.1 1.8 3.2
1.00 cup Greens, mixed 9 0.9 1.2 0.1 0.4 1.6
0.50 cup Jicama 25 0.5 3.2 0.1 2.5 5.7
0.50 cup Kale 18 1.2 1.3 0.3 2.4 3.7
1.00 each Leeks 54 1.3 1.6 0.3 11.0 12.6
1.00 cup Lettuce, butterhead 7 0.7 0.6 0.1 0.7 1.3
1.00 cup Lettuce, romaine 8 0.9 1.0 0.1 0.4 1.3
0.50 cup Mushroom, potobello 9 1.0 0.4 0.1 1.0 1.4
2.00 tbs Mushrooms, dried 64 5.6 2.9 0.7 6.0 8.9
0.50 cup Mushrooms, fresh 9 1.0 0.4 0.1 1.0 1.4
4.00 oz wt Okra 34 1.9 2.5 0.3 5.0 7.5
1.00 each Onions 42 1.3 2.0 0.2 7.5 9.5
0.25 cup Onions, green 8 0.5 0.7 0.0 1.2 1.8
0.50 cup Peas, edible podded 34 2.6 2.2 0.2 3.4 5.6
0.50 cup Peas, green 55 3.8 3.4 0.3 6.5 9.9
0.50 cup Pepper, green 20 0.7 1.3 0.1 3.4 4.8
0.50 cup Pepper, red 20 0.7 1.5 0.1 3.3 4.8
1.00 each Peppers, jalapeno 4 0.2 0.4 0.1 0.4 0.8
0.50 each Peppers, roasted 10 0.3 0.4 0.1 2.0 2.4
1.00 each Potato, sweet 95 1.8 3.1 0.1 19.2 22.4
0.50 cup Potato, white 66 1.4 1.5 0.1 13.9 15.4
0.50 cup Pumpkin 42 1.3 3.6 0.3 6.3 9.9
0.50 cup Radicchio 5 0.3 0.2 0.1 0.7 0.9
6.00 each Radishes 5 0.2 0.4 0.1 0.5 1.0
0.50 cup Rhubarb 13 0.5 1.1 0.1 1.7 2.8
0.25 cup Shallots 29 1.0 0.3 0.0 6.4 6.7
1.00 cup Spinach, raw 7 0.9 0.8 0.1 0.2 1.1
0.50 cup Squash, acorn 57 1.1 4.5 0.1 10.4 14.9
0.50 cup Squash, butternut 41 0.9 2.9 0.1 7.9 10.8
0.50 cup Squash, spaghetti 21 0.5 1.1 0.2 3.9 5.0
0.50 cup Squash, summer 11 0.7 1.1 0.1 1.4 2.5
1.00 each Squash, zucchini 27 2.3 2.4 0.3 3.3 5.7
0.50 cup Swiss chard 3 0.3 0.3 0.0 0.4 0.7
1.00 each Tomatillos 11 0.3 0.6 0.3 1.3 2.0
1.00 each Tomato, plum 19 0.8 1.0 0.3 3.2 4.2
1.00 each Tomato, small 19 0.8 1.0 0.3 3.2 4.2
0.50 cup Tomatoes, canned 23 1.1 1.2 0.2 4.0 5.2
6.00 each Tomatoes, cherry 21 0.9 1.1 0.3 3.6 4.7
0.50 cup Tomatoes, chopped 16 0.6 0.8 0.2 2.6 3.5
0.25 cup Tomatoes, sun dried, 59 1.4 1.6 3.9 4.8 oil6.4

packed

Item Calories Protein(g) Fiber(g) Fat(g) Net Carbs(g) Total Carbs(g)
0.50 cup Turnips 16 0.6 1.6 0.1 2.3 3.8
0.50 cup Waterchestnuts 35 0.6 1.8 0.0 7.0 8.7
0.50 cup Watercress 2 0.4 0.2 0.0 0.0 0.2