Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

2 tbs

Almond Butter

6.8

1.2

5.6

18.9

4.8

203

2 tbs

Almonds, slivered

3.3

1.6

1.7

8.6

3.5

102

2 tbs

Almonds, whole

3.6

2.2

1.4

8.9

3.7

106

6 each

Chestnuts, roasted

26.7

2.6

24.2

1.1

1.6

124

2 tbs

Hazelnuts, Chopped

2.4

1.4

1.0

8.7

2.1

90

2 tbs

Hazelnuts, Whole

2.8

1.6

1.2

10.3

2.5

106

2 tbs

Macadamia Nuts

2.3

1.4

0.9

12.7

1.3

120

2 tbs

Peanut Butter, natural

6.9

2.1

4.8

15.9

7.7

187

2 tbs

Peanut Butter, regular

6.2

1.9

4.3

16.3

8.1

190

2 tbs

Peanuts

3.4

1.7

1.8

8.9

4.7

105

2 tbs

Pecans, chopped

2.1

1.4

0.6

10.7

1.4

103

2 tbs

Pine Nuts

2.4

0.8

1.7

8.6

4.1

96

2 tbs

Pistachio Nuts

4.7

1.6

3.1

6.9

3.3

88

2 tbs

Pumpkin Seeds

3.1

0.7

2.4

7.9

4.2

93

2 tbs

Sunflower Seeds

3.4

1.9

1.5

8.9

4.1

103

2 tbs

Walnuts, chopped

2.1

1.0

1.1

9.8

2.3

98

2 tbs

Walnuts, halves

1.7

0.8

0.9

8.2

1.9

82

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 piece

French Toast-Frozen

18.9

0.7

18.3

3.6

4.4

126

1 each

Pancakes-Frozen-Ready To Eat-6 inch

31.8

1.3

30.5

2.4

3.8

167

1 each

Pancakes-Homemade 6"

21.8

1.1

20.7

7.5

4.9

175

1 each

Waffles-Frozen-4" square

13.5

0.8

12.7

2.7

2.1

88

1 each

Waffles-Homemade-7" diam

24.7

1.1

23.6

10.6

5.9

218

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

 Calories

0.5 cup

Noodles, egg, cooked

19.9

0.9

19.0

1.2

3.8

106

0.5 cup

Pasta, spinach, cooked

18.3

2.5

15.9

0.4

3.2

91

0.5 cup

Pasta, whole wheat, cooked

18.6

2.0

16.6

0.4

3.7

87

0.5 cup

Pasta/Noodles, dry, cooked

19.8

1.2

18.6

0.5

3.3

99

4 oz-wt

Pasta/Noodles, fresh, cooked

28.3

2.0

26.3

1.2

5.8

149

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

3 piece

Bacon

0.1

0

0.1

9.4

5.8

109

3 piece

Canadian Bacon

0.9

0

0.9

5.9

16.9

129

6 oz-wt

Ground Pork

0.0

0

0.0

33.4

41.4

478

6 oz-wt

Ham, boneless

0.0

0

0.0

15.3

38.5

303

2 oz-wt

Kielbasa

0.8

0

0.8

17.2

7.6

191

1 oz-wt

Pancetta

0.2

0

0.2

14.0

8.6

163

6 oz-wt

Pork Chop, center cut

0.0

0

0.0

9.7

34.9

237

2 oz-wt

Pork frankfurter

1.4

0

1.4

16.5

6.4

181

6 oz-wt

Pork Loin Chops

0.0

0

0.0

32.4

27.9

412

6 oz-wt

Pork Loin Roast

0.0

0

0.0

19.7

36.4

333

6 oz-wt

Pork Loin, boneless

0.0

0

0.0

24.9

46.1

422

2 each

Pork Sausage

2.0

0

2.0

34.4

26.8

433

6 oz-wt

Pork Spareribs

0.0

0

0.0

51.5

49.4

675

6 oz-wt

Pork Tenderloin

0.0

0

0.0

8.2

47.9

279

6 oz-wt

Prosciutto

0.9

0

0.9

13.0

37.4

281

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

6 oz-wt

Chicken Breast Cutlet

0.0

0

0.0

12.7

48.7

322

6 oz-wt

Chicken Breast, boneless

0.0

0

0.0

12.7

48.7

322

1 each

Chicken leg

0.0

0

0.0

15.4

29.7

265

1 each

Chicken Thigh

0.0

0

0.0

9.6

15.5

153

6 oz-wt

Chicken Thigh, boneless

0.0

0

0.0

34.6

39.2

479

6 oz-wt

Chicken Thigh, skinless, boneless

0.0

0

0.0

8.9

44.6

270

1 each

Chicken Wing

0.0

0

0.0

6.6

9.1

99

6 oz-wt

Chicken, ground

0.0

0

0.0

22.5

40.2

374

6 oz-wt

Chicken, light and dark, roasted, chopped

0.0

0

0.0

12.6

49.2

323

6 oz-wt

Chicken, whole

0.1

0

0.1

14.7

29.8

260

2 oz-wt

Chicken/turkey sausage

0.3

0

0.3

6.4

9.6

97

6 oz-wt

Cornish Game Hen

0.0

0

0.0

26.1

31.9

372

6 oz-wt

Duck breast, skinless

0.0

0

0.0

9.6

45.0

279

6 oz-wt

Duck, whole

0.0

0

0.0

89.2

26.1

916

6 oz-wt

Goose, whole

0.0

0

0.0

23.6

27.1

329

6 oz-wt

Turkey breast cutlet

0.0

0

0.0

1.5

59.3

266

6 oz-wt

Turkey Breast, skinless, boneless

0.0

0

0.0

1.5

59.3

266

6 oz-wt

Turkey, ground

0.0

0

0.0

21.2

44.1

378

6 oz-wt

Turkey, whole

0.1

0

0.1

12.2

36.1

264

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 oz-wt

Anchovies in Oil-Cnd-Drained

0.0

0

0.0

2.8

8.2

60

6 oz-wt

Bluefish

0.0

0

0.0

9.3

43.7

270

6 oz-wt

Catfish

0.0

0

0.0

17.2

35.3

306

6 oz-wt

Clams, canned

8.7

0

8.7

3.3

43.5

252

6 oz-wt

Cod

0.0

0

0.0

1.5

38.8

179

3 oz-wt

Cod, salted

0.0

0

0.0

2.0

53.4

247

6 oz-wt

Conch

26.4

0

26.4

1.4

81.1

468

6 oz-wt

Crab meat

0.0

0

0.0

3.0

34.4

174

6 oz-wt

Crab, canned

0.0

0

0.0

2.1

34.9

168

6 oz-wt

Crab, steamed

0.0

0

0.0

3.0

34.4

174

6 oz-wt

Halibut

0.0

0

0.0

5.2

47.2

249

6 oz-wt

Lobster meat

2.2

0

2.2

1.0

34.9

167

6 oz-wt

Lobster, whole

2.2

0

2.2

1.0

34.9

167

6 oz-wt

Mackerel

0.0

0

0.0

30.3

40.6

446

6 oz-wt

Mahi mahi

0.0

0

0.0

1.6

42.0

193

6 oz-wt

Mussels

8.4

0

8.4

5.1

27.0

195

6 oz-wt

Oysters

12.5

0

12.5

3.5

11.8

134

6 oz-wt

Salmon steak

0.0

0

0.0

24.6

45.1

415

6 oz-wt

Salmon, smoked

0.0

0

0.0

7.3

31.1

199

6 oz-wt

Scallops

3.9

0

3.9

5.4

27.7

182

6 oz-wt

Scrod

0.0

0

0.0

1.5

38.8

179

6 oz-wt

Shrimp

0.0

0

0.0

1.8

35.6

168

6 oz-wt

Smoked fish

0.0

0

0.0

34.3

30.0

437

6 oz-wt

Snapper

0.0

0

0.0

3.0

46.5

227

6 oz-wt

Squid

7.0

0

7.0

3.1

35.3

209

6 oz-wt

Trout

0.0

0

0.0

12.2

41.3

287

6 oz-wt

Tuna filet

0.0

0

0.0

2.2

53.0

245

6 oz-wt

Tuna steak

0.0

0

0.0

2.2

53.0

245

6 oz-wt

Tuna, canned, oil packed

0.0

0

0.0

14.0

49.6

337

6 oz-wt

Tuna, canned, water packed

0.0

0

0.0

1.4

43.4

197

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

10 piece

Potato Chips

10.6

0.9

9.7

6.9

1.4

107

10 piece

Pretzels

47.5

1.9

45.6

2.1

5.5

229

0.5 oz-wt

Soy Nuts

4.5

2.5

2.0

2.0

6.0

60

10 piece

Tortilla Chips

11.3

1.2

10.2

4.7

1.3

90

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 cup

Broth, beef

1.0

0.0

1.0

1.4

4.8

38

1 cup

Broth, chicken

1.5

0.0

1.5

1.5

3.1

31

1 cup

Soup, black bean

19.8

4.4

15.4

1.5

5.6

116

1 cup

Soup, chicken noodle

9.4

0.7

8.6

2.5

4.0

75

1 cup

Soup, cream of potato

17.2

0.5

16.7

6.4

5.8

149

1 cup

Soup, cream of tomato

22.3

2.7

19.6

6.0

6.1

161

1 cup

Soup, minestrone

11.2

1.0

10.3

2.5

4.3

82

1 cup

Soup, New England clam chowder

16.6

1.5

15.1

6.6

9.5

164

1 cup

Soup, onion

8.2

1.0

7.2

1.7

3.8

58

1 cup

Soup, vegetable

19.0

1.2

17.8

3.7

3.5

122

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

8 fl oz

Soy Milk

4.4

3.2

1.2

4.7

6.7

81

4 oz-wt

Tofu, firm

4.9

2.6

2.2

9.9

17.9

164

4 oz-wt

Tofu, silken

3.3

0.1

3.2

3.1

5.4

62

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 each

Artichoke

13.4

6.5

6.9

0.2

4.2

60

1 each

Artichoke hearts, marinated

1.0

0.0

1.0

2.5

0.0

25

6 each

Asparagus spears

3.8

1.4

2.4

0.3

2.3

22

0.5 cup

Beans, green

4.9

2.0

2.9

0.2

1.2

22

1 cup

Bok Choi

1.5

0.7

0.8

0.1

1.1

9

0.5 cup

Broccoflower

3.1

1.6

1.5

0.2

1.5

16

0.5 cup

Broccoli

3.9

2.3

1.7

0.3

2.3

22

0.5 cup

Broccoli rabe

2.0

0.0

2.0

0.0

1.3

10

6 each

Brussels sprouts

10.9

3.3

7.6

0.6

3.2

49

0.5 cup

Cabbage, green

1.9

0.8

1.1

0.1

0.4

8

0.5 cup

Cabbage, red

1.9

0.8

1.1

0.1

0.5

9

0.5 cup

Cabbage, sauerkraut

5.1

3.0

2.1

0.2

1.1

22

0.5 cup

Cabbage, savoy

2.1

1.1

1.1

0.0

0.7

9

1 each

Carrots, medium

7.3

2.2

5.1

0.1

0.7

31

6 each

Cauliflower

4.4

2.9

1.5

0.5

2.0

25

1 each

Celery stalk

1.5

0.7

0.8

0.1

0.3

6

1 tbs

Celery, chopped

0.3

0.1

0.1

0.0

0.1

1

1 each