Part 1: Healthy Foods and Grams of Net Carbs

Meat and Seafood All Seafood, red meat, white meat, and organ meats are high in protein and great. BEWARE of: The carb content of some shellfish and seafood.                               Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgers Anything coated in breadcrumbs or batter Meats that come covered in sugary glazes or pre-packaged with starchy sauces Meats cured with sugar/honey
Food	Serving Size		Grams of Net Carbs
Raw Shrimp	¼ lb		5
Squid	¼ lb		9
Imitation Crab	1 oz		4.6
VEGETABLES
Vegetable	Serving Size		Grams of Net Carbs
Alfalfa sprouts	½ cup		0.2
Artichoke hearts, marinated	4 pieces		2
Artichoke hearts, canned	1 heart		1
Arugula	1 cup		0.4
Avocado, Haas	½		1.8
Beans: green, snap, string, wax	½ cup, raw		2.1
Bok choy (pak choi)	1 cup, raw		0.4
Boston/Bibb lettuce	1 cup, raw		0.8
Broccoli florets	½ cup		0.8
Cabbage, green, red, savoy	½ cup shredded		1.1
Cauliflower florets	½ cup		1.4
Celery	1 stalk		0.8
Celery root (celeriac)	½ cup, grated		3.5
Chicory greens	½ cup		0.1
Chinese cabbage	½ cup, shredded		0
Chives	1 tablespoon		0.1
Cucumber	½ cup, sliced		1
Daikon radish	½ cup		1
Endive	½ cup		0.4
Escarole	½ cup		0.1
Fennel	½ cup		1.8
Greens, mixed	1 cup		0.4
Iceberg lettuce	1 cup		0.2
Jicama	½ cup		2.5
Loose-leaf lettuce	1 cup		1
Mesclun	1 cup		0.5
Mung bean sprouts	½ cup		2.1
Mushrooms, button, fresh	½ cup		1.2
Olives, black	5		0.7
Olives, green	5		0
Onion	2 tablespoons, chopped		1.5
Parsley (and all fresh herbs)	1 tablespoon		0.1
Peppers, green bell	½ cup		2.1
Peppers, red bell	½ cup		2.9
Radicchio	½ cup		0.7
Radishes	6		0.5
Romaine lettuce	1 cup		0.4
Scallion/green onion	¼ cup		1.2
Spinach	1 cup		0.2
Tomato	1 small (3–113g / 4oz)		2.5
Tomato	1 medium		3.3
Tomato, cherry	5		2.2
Watercress	½ cup		0
COOKED VEGETABLES
Vegetable	Serving Size		Grams of Net Carbs
Artichoke	½ medium		3.5
Asparagus	6 spears		2.4
Bamboo shoots, canned, sliced	½ cup		1.2
Beans, green, wax, string, snap	½ cup		2.9
Beet greens	½ cup		3.7
Bok choy (pak choi)	½ cup		0.2
Broccoflower	½ cup		2.3
Broccoli	½ cup		1.7
Broccoli rabe	½ cup		2
Brussels sprouts	¼ cup		1.8
Cabbage, green	½ cup		1.6
Cabbage, red	½ cup		2
Cabbage, savoy	½ cup		1.9
Cardoon	½ cup		2.7
Cauliflower	½ cup		0.9
Celery	½ cup		1.2
Chard, swiss	½ cup		1.8
Chayote	½ cup		1.8
Collard greens	½ cup		2
Dandelion greens	½ cup		1.8
Eggplant	½ cup		2
Escarole	½ cup		0.1
Fennel	½ cup		1.5
Hearts of palm	1 heart		0.7
Kale	½ cup		2.4
Kohlrabi	¼ cup		2.3
Leeks	½ cup		3.4
Mushrooms, button	¼ cup		2.3
Mushrooms, shiitake	¼ cup		4.4
Mustard greens	½ cup		0.1
Nopales (cactus pads)	½ cup		1
Okra	½ cup		2.4
Onion	¼ cup		4.3
Peppers, green bell, chopped	¼ cup		1.9
Peppers, red bell, chopped	¼ cup		1.9
Pumpkin	¼ cup		2.4
Rhubarb, unsweetened	½ cup		1.7
Sauerkraut	½ cup, drained		1.2
Scallions	½ cup		2.4
Shallots	2 tablespoons		3.1
Snow peas/snap peas in the pod	½ cup		3.4
Sorrel	½ cup		0.2
Spaghetti squash	¼ cup		2
Spinach	½ cup		2.2
Summer squash	½ cup		2.6
Tomatillo	½ cup		2.6
Tomato	¼ cup		4.3
Turnips (white), mashed	½ cup		3.3
Water chestnuts	¼ cup (canned)		3.5
Zucchini	½ cup		1.5
SOY/VEGETARIAN
Product	Serving size		Grams of Net Carbs
Almond milk, unsweetened	1 cup		1
Quorn burger	1		4
Quorn roast	113g / 4oz		4
Quorn unbreaded cutlet	1		3
Seitan	1 piece		2
Shirataki soy noodles	½ cup cooked		1
Soy “cheese”	1 slice		1
Soy “cheese”	28g / 1oz		2
Soy milk, plain, unsweetened	1 cup		1.2
Tempeh	½ cup		3.3
Tofu, firm	113g / 4oz		2.5
Tofu, silken, soft	113g / 4oz		3.1
Tofu “bacon”	2 strips		2
Tofu “Canadian bacon”	3 slices		1.5
Tofu “hot dogs”	1		2.0–5.0 (depending on brand)
Tofu bulk “sausage”	57g / 2oz		2
Tofu link “sausage”	2 links		4
Vegan “cheese,” no casein	1 slice		5
Vegan “cheese,” no casein	28g / 1oz		6
Veggie burger	1 burger		2
Veggie crumbles	¾ cup		2
Veggie “meatballs”	4–5 balls		4
DAIRY
Cheese		Serving Size		Grams of net carbs
Blue cheese		2 tablespoons		0.4
Brie		28g / 1oz		0.1
Cheddar or Colby		28g / 1oz		0.4
Cream cheese		2 tablespoons		0.8
Feta		28g / 1oz		1.2
Goat cheese, soft		28g / 1oz		0.3
Gouda		28g / 1oz		0.6
Mozzarella, whole milk		28g / 1oz		0.6
Parmesan		28g / 1oz		0.9
Swiss		28g / 1oz		1
Cottage cheese, 2% fat		½ cup		4.1
Cottage cheese, creamed		½ cup		2.8
Milk, whole, evaporated		2 tablespoons		3
Quark		113g / 4oz		5
Ricotta, whole milk		½ cup		3.8
Sour cream		1 tablespoon		1
Yogurt, low carb		113g / 4oz		3
Yogurt, plain, unsweetened, whole milk		113g / 4oz		5.5
Yogurt, Greek, plain, unsweetened whole milk		113g / 4oz		3.5
Heavy whipping or “double” cream (fluid)		½ cup		7
Heavy whipping or “double” cream (whipped)		½ cup		3
FATS AND OILS
Butter
Lard/Dripping
Mayonnaise
Canola Oil
Coconut Oil
Safflower Oil
Flaxseed Oil
Olive Oil
Sesame Seed Oil
Grapeseed Oil
Walnut Oil
SWEETENERS
Splenda (sucralose)
Truvia or SweetLeaf (natural products made from stevia)
Sweet’N Low (saccharin)
Xylitol (available in health food stores and some supermarkets)
For granulated sweeteners, count every 1tsp as 1g net carbs because these products can contain bulking agents which invoke an insulin response.
DRINKS AND ALCOHOL
Acceptable drinks
Clear broth/bouillon (not low sodium, no added sugar).
Club soda.
Cream, heavy or light, or half-and-half (28g / 1oz to 140g / 5oz a day).
Caffeinated or decaffeinated coffee.
Caffeinated or decaffeinated tea.
Diet soda sweetened with noncaloric sweeteners.
Lemon juice (2.5g) and Lime juice (2.9g)
Plain or essence-flavored seltzer (must say “no calories”).
Herb tea (without added barley or fruit sugars).
Unsweetened, unflavored soy or almond milk
Water (tap, spring, filtered, or mineral).
Spirits and dry wines
Beverage		Serving size		Grams of Net Garbs
Beer, light		336g / 12oz		7
Beer, low-carb		336g / 12oz		3
Bourbon		28g / 1oz		0
Champagne		113g / 4oz		4
Gin		28g / 1oz		0
Mixers, sugar free		1 serving		4
Rum		28g / 1oz		0
Scotch		28g / 1oz		0
Sherry, dry		57g / 2oz		2
Vodka		28g / 1oz		0
Wine, dry dessert		140g / 5oz		4
Wine, red		140g / 5oz		2
Wine, white		140g / 5oz		1
FRUIT AND NUTS
Fruit		Serving Size		Grams of Net Carbs
Blackberries, fresh		¼ cup		2.7
Blackberries, frozen		¼ cup		4.1
Blueberries, fresh		¼ cup		4.1
Blueberries, frozen		¼ cup		3.7
Boysenberries, fresh		¼ cup		2.7
Boysenberries, frozen		¼ cup		2.8
Cherries, sour, fresh		¼ cup		2.8
Cherries, sweet, fresh		¼ cup		4.2
Cranberries, raw		¼ cup		2
Currants, fresh		¼ cup		2.5
Gooseberries, raw		½ cup		4.4
Loganberries, raw		¼ cup		2.7
Melon, cantaloupe balls		¼ cup		3.7
Melon, Crenshaw balls		¼ cup		2.3
Melon, honeydew balls		¼ cup		3.6
Raspberries, fresh		¼ cup		1.5
Raspberries, frozen		¼ cup		1.8
Strawberries, fresh, sliced		¼ cup		1.8
Strawberries, frozen		¼ cup		2.6
Strawberry, fresh		1 large		1
Nut or Seed		Serving Size		Grams of Net Garbs
Almonds		24 nuts		2.3
Almond butter		1 tablespoon		2.5
Almond meal/flour		¼ cup		3
Brazil nuts		5 nuts		2
Cashews		9 nuts		4.4
Cashew butter		1 tablespoon		4.1
Coconut, shredded unsweetened		¼ cup		1.3
Macadamias		6 nuts		2
Macadamia butter		1 tablespoon		2.5
Hazelnuts		12 nuts		0.5
Peanuts		22 nuts		1.5
Peanut butter, natural		1 tablespoon		2.4
Peanut butter, smooth		1 tablespoon		2.2
Pecans		10 halves		1.5
Pine nuts (piñons)		2 tablespoons		1.7
Pistachios		25 nuts		2.5
Pumpkin seeds, hulled		2 tablespoons		2
Sesame seeds		2 tablespoons		1.6
Soy “nuts”		2 tablespoons		2.7
Soy “nut” butter		1 tablespoon		3
Sunflower seeds, hulled		2 tablespoons		1.1
Sunflower seed butter		1 tablespoon		0.5
Tahini (sesame paste)		1 tablespoon		0.8
Walnuts		7 halves		1.5
DRESSINGS AND CONDIMENTS
As with meats, beware of sauces and dressings that contain sugar or starchy thickening agents.
Condiment, Herb, or Spice		Serving Size		Grams of Net Carbs
Ancho chili pepper		1 pepper		5.1
Anchovy paste		1 tablespoon		0
Black bean sauce		1 teaspoon		3
Capers		1 tablespoon		0.1
Chipotle en adobe		2 peppers		2
Clam juice		1 cup		0
Coconut milk, unsweetened		½ cup		1.9
Cocoa powder, unsweetened		1 tablespoon		1.2
Enchilada sauce		¼ cup		2
Fish sauce		1 teaspoon		0.2
Garlic		1 large clove		0.9
Ginger		1 tablespoon grated root		0.8
Horseradish sauce		1 teaspoon		0.4
Jalapeño chili pepper		½ cup sliced		1.4
Miso paste		1 tablespoon		2.6
Mustard, Dijon		1 teaspoon		0.5
Mustard, yellow		1 teaspoon		0
Pasilla chili pepper		1 pepper		1.7
Pesto sauce		1 tablespoon		0.6
Pickapeppa sauce		1 teaspoon		1
Pickle, dill or kosher		½ pickle		1
Pimento/roasted red pepper		28g / 1oz		2
Salsa, green (no added sugar)		1 tablespoon		0.6
Salsa, red (no added sugar)		1 tablespoon		1
Serrano chili pepper		½ cup		1.6
Soy sauce		1 tablespoon		0.9
Sriracha		1 teaspoon		1
Tabasco or other hot sauce		1 teaspoon		0
Taco sauce		1 tablespoon		1
Tahini (sesame paste)		2 tablespoons		1
Vinegar, balsamic		1 tablespoon		2.3
Vinegar, cider		1 tablespoon		0.9
Vinegar, red wine		1 tablespoon		1.5
Vinegar, rice (unsweetened)		1 tablespoon		0
Vinegar, sherry		1 tablespoon		0.9
Vinegar, white wine		1 tablespoon		1.5
Wasabi paste		1 teaspoon		0
Dressing		Serving Size		Grams of Net Carbs
Blue cheese dressing		2 tablespoons		2.3
Caesar salad dressing		2 tablespoons		0.5
Italian dressing		2 tablespoons		3
Lemon juice		2 tablespoons		2.5
Lime juice		2 tablespoons		2.9
Oil and vinegar		2 tablespoons		1
Ranch dressing		2 tablespoons		1.4