CREAM
DAIRY PRODUCTS
FISH
FRUIT
LUNCH MEAT
MEAT
MILK PRODUCTS
NUTS & SEEDS
SALAD DRESSING
SAUSAGE
SHELL FISH
VEGETABLES
YOGURT PRODUCTS
| DAIRY PRODUCTS | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Butter All | 1 cup | 0.1 | 0.0 | 1.0 |
| Eggs |
1 | 0.6 | 0.0 | 6.3 |
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| CHEESE | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| American | 1 cup | 1.8 | 0.0 | 25.1 |
| Blue | 1 cup | 2.7 | 0.0 | 24.3 |
| Camembert | 1 cup | 0.5 | 0.0 | 22.5 |
| Cheddar | 1 cup | 1.5 | 0.0 | 28.2 |
| Cheshire | 1 cup | 5.4 | 0.0 | 26.2 |
| Cottage Cheese | 1 cup | 8.2 | 0.0 | 31.0 |
| Cottage Cheese | 1 cup | 0.5 | 0.0 | 22.5 |
| Cottage Ch 1% | 1 cup | 8.2 | 0.0 | 5.6 |
| Cream Cheese | 1 cup | 6.0 | 0.0 | 7.1 |
| Edam Cheese | 1 cup | 1.6 | 0.0 | 28.0 |
| Feta Cheese | 1 cup | 6.1 | 0.0 | 21.3 |
| Gouda Cheese | 1 cup | 2.5 | 0.0 | 27.9 |
| Gruyere Cheese | 1 cup | 0.4 | 0.0 | 33.4 |
| Limburger | 1 cup | 0.6 | 0.0 | 22.5 |
| Moarella | 1 cup | 0.6 | 0.0 | 22.5 |
| Neufchatel | 1 cup | 3.3 | 0.0 | 11.3 |
| Parmesan | 1 cup | 3.0 | 0.0 | 33.3 |
| Ricotta | 1 cup | 7.5 | 0.0 | 27.7 |
| Swiss Cheese | 1 cup | 3.8 | 0.0 | 32.2 |
| Yogurt Cheese |
1 cup | 36.8 | 0.0 | 28.8 |
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| CREAM | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Half & Half | 1 cup | 10.4 | 0.0 | 7.2 |
| Cream Heavy | 1 cup | 6.6 | 0.0 | 4.9 |
| Cream Light | 1 cup | 8.8 | 0.0 | 6.5 |
| Cream Sour |
1 cup | 9.8 | 0.0 | 7.3 |
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| MILK PRODUCTS | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Milk All Types | 1 cup | 11.4 | 0.0 | 8.0 |
| Buttermilk | 1 cup | 11.7 | 0.0 | 8.1 |
| Cream |
1 cup | 8.8 | 0.0 | 6.5 |
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| YOGURT PRODUCTS | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Yogurt Full Cream | 1 cup | 10.6 | 0.0 | 7.9 |
| Yogurt Skim | 1 cup | 18.8 | 0.0 | 14.0 |
| Yogurt & Fruit |
1 cup | 41.2 | 0.0 | 2.0 |
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| FRUIT | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Apple | 1 cup | 16.8 | 3.0 | 0.2 |
| Avocado | 1 cup | 17.1 | 5.8 | 4.6 |
| Banana | 1 cup | 52.4 | 5.4 | 2.3 |
| Blackberries | 1 cup | 18.4 | 7.2 | 1.0 |
| Blueberries | 1 cup | 20.5 | 3.9 | 1.0 |
| Breadfruit | 1 cup | 50.0 | 22.1 | 2.0 |
| Cantaloupe | 1 cup | 13.4 | 1.3 | 1.4 |
| Cherries | 1 cup | 24.8 | 2.5 | 1.4 |
| Cranberries | 1 cup | 14.0 | 4.6 | 0.4 |
| Currants | 1 cup | 106.0 | 9.8 | 8.5 |
| Dates | 1 cup | 130.0 | 15.4 | 3.4 |
| Figs | 1 cup | 38.2 | 12.8 | 1.5 |
| Grapefruit | 1 cup | 9.4 | 1.3 | 0.7 |
| Grapes | 1 cup | 15.8 | 1.1 | 0.6 |
| Guava | 1 cup | 19.6 | 8.9 | 1.4 |
| Honeydew | 1 cup | 15.6 | 1.0 | 0.8 |
| Kiwi Fruit | 1 cup | 30.3 | 6.9 | 2.0 |
| Cumquats | 1 cup | 36.1 | 14.5 | 2.0 |
| Lemon | 1 cup | 24.8 | 2.3 | 2.8 |
| Lime | 1 cup | 20.9 | 1.0 | 1.4 |
| Loquat | 1 cup | 17.8 | 4.7 | 0.6 |
| Mango | 1 cup | 28.1 | 3.8 | 0.9 |
| Mandarin/Tangerine | 1 cup | 21.8 | 4.5 | 1.2 |
| Nectarine | 1 cup | 16.0 | 2.2 | 1.3 |
| Orange | 1 cup | 21.1 | 3.2 | 1.7 |
| Papaya | 1 cup | 13.7 | 2.5 | 0.9 |
| Passion Fruit | 1 cup | 55.2 | 24.5 | 5.2 |
| Peach | 1 cup | 26.3 | 4.7 | N/A |
| Pear | 1 cup | 24.9 | 4.0 | 0.6 |
| Persimmon | 1 cup | 65.0 | 3.3 | 1.6 |
| Pineapple | 1 cup | 19.2 | 1.9 | 0.6 |
| Plantains | 1 cup | 71.8 | 5.2 | 2.9 |
| Plums | 1 cup | 38.0 | 4.4 | 2.3 |
| Prunes | 1 cup | 101.0 | 11.5 | 4.2 |
| Quince | 1 cup | 22.1 | 2.7 | 0.6 |
| Raisins | 1 cup | 114.0 | 5.8 | 4.7 |
| Raspberries | 1 cup | 14.2 | 5.5 | 1.1 |
| Strawberries | 1 cup | 10.5 | 3.4 | 0.9 |
| Watermelon |
1 cup | 11.5 | 0.8 | 1.0 |
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| MEAT | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Beef All Types | 100gr | 0.0 | 0.0 | 18.2 |
| Bacon Cured | 100gr | 0.6 | 0.0 | 30.5 |
| Chicken/Turkey | 100gr | 0.0 | 0.0 | 10.8 |
| Game Birds | 100gr | 0.0 | 0.0 | 20.0 |
| Ham Cured | 100gr | 3.1 | 0.0 | 17.6 |
| Lamb All Types | 100gr | 0.0 | 0.0 | 13.0 |
| Liver/Kidney | 100gr | 5.8 | 0.0 | 20.0 |
| Pork All Types | 100gr | 0.0 | 0.0 | 18.3 |
| Tripe | 100gr | 0.0 | 0.0 | 14.6 |
| Veal All Types |
100gr | 0.0 | 0.0 | 13.4 |
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| LUNCH MEAT | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Bologna | 100gr | 2.8 | 0.0 | 11.7 |
| Chicken Roll | 100gr | 2.5 | 0.0 | 19.5 |
| Corned Beef | 100gr | 0.1 | 0.0 | 14.5 |
| Liverwurst | 100gr | 2.2 | 0.0 | 14.1 |
| Mortadella | 100gr | 3.1 | 0.0 | 16.4 |
| Pastrami | 100gr | 3.1 | 0.0 | 17.3 |
| Pepperoni | 100gr | 2.9 | 0.0 | 20.9 |
| Salami | 100gr | 2.6 | 0.0 | 22.9 |
| Turkey |
100gr | 2.1 | 0.0 | 18.1 |
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| SAUSAGE | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Frankfurters | 100gr | 2.5 | 0.0 | 11.3 |
| Knackwurst | 100gr | 1.8 | 0.0 | 11.9 |
| Sausage Beef | 100gr | 1.8 | 0.0 | 12.0 |
| Sausage Italian | 100gr | 0.7 | 0.0 | 14.3 |
| Sausage Pepper | 100gr | 2.8 | 0.0 | 21.0 |
| Sausage Pork | 100gr | 1.0 | 0.0 | 11.7 |
| Sausage Vienna |
100gr | 2.1 | 0.0 | 10.3 |
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| NUTS & SEEDS | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Almonds-Roasted | 1/2 Cup | 16.7 | 9.5 | 11.3 |
| Brazils- | 1/2 Cup | 9.5 | 5.4 | 10.0 |
| Cashews-Roasted | 1/2 Cup | 22.5 | 5.0 | 10.5 |
| Chestnuts-Roasted | 1/2 Cup | 37.9 | 5.5 | 2.3 |
| Filberts-Roasted | 1/2 Cup | 12.9 | 6.1 | 7.2 |
| Haelnuts-Roasted | 1/2 Cup | 12.9 | 6.1 | 7.2 |
| Hickory- | 1/2 Cup | 11.4 | 5.3 | 8.0 |
| Macadamias- | 1/2 Cup | 9.2 | 6.2 | 5.6 |
| Mixed Nuts | 1/2 Cup | 17.4 | 6.2 | 11.9 |
| Peanut-Oil-Roasted | 1/2 Cup | 15.7 | 5.8 | 17.3 |
| Pecans-Dried | 1/2 Cup | 12.3 | 3.6 | 4.4 |
| Pine Nuts | 1/2 Cup | 11.4 | 3.6 | 19.2 |
| Pistachios-Roasted Pumpkin Seed |
1/2 Cup | 17.6 | 6.9 | 9.6 |
| Roasted | 1/2 Cup | 17.2 | 14.7 | 5.9 |
| Sesame Seeds Sunflower Seed |
1/2 Cup | 16.6 | 0.0 | 12.2 |
| Roasted | 1/2 Cup | 9.9 | 4.6 | 14.4 |
| Walnuts-Dried |
1/2 Cup | 7.6 | 3.1 | 15.2 |
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| SALAD DRESSING | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| French Vinaigret | 1 tbsp. | 0.5 | 0.0 | 0.1 |
| French | 1 tbsp. | 2.7 | 0.0 | 0.1 |
| Italian | 1 tbsp. | 1.5 | 0.0 | 0.1 |
| Russian | 1 tbsp. | 1.6 | 0.0 | 0.2 |
| Oil & Vinegar | 1 tbsp. | 0.4 | 0.1 | 0.1 |
| Mayonnaise | 1 tbsp. | 0.0 | 0.0 | 0.2 |
| Miracle Whip | 1 tbsp. | 2.2 | 0.0 | 0.1 |
| Thousand Isle |
1 tbsp. | 2.4 | 0.6 | 0.1 |
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| FISH | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| All Types | 100gr | 0.0 | 0.0 | 20.0 |
| Herring Pickled | 100gr | 9.6 | 0.0 | 14.2 |
| Octopus | 100gr | 2.2 | 0.0 | 14.9 |
| Roe | 100gr | 1.5 | 0.0 | 22.9 |
| Squid |
100gr | 3.1 | 0.0 | 15.6 |
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| SHELL FISH | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Abalone | 100gr | 6.0 | 0.0 | 17.1 |
| Clams | 100gr | 2.6 | 0.0 | 12.8 |
| Crab | 100gr | 0.0 | 0.0 | 18.1 |
| Crayfish/Lobster | 100gr | 0.0 | 0.0 | 15.9 |
| Mussels | 100gr | 3.7 | 0.0 | 11.9 |
| Oysters | 100gr | 3.9 | 0.0 | 7.1 |
| Scallops | 100gr | 2.4 | 0.0 | 16.8 |
| Scrimp/Prawns | 100gr | 0.0 | 0.0 | 16.5 |
| Whelks |
100gr | 7.8 | 0.0 | 23.8 |
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| VEGETABLES | Measure | Carbohyd. | Fibre. | Protein |
|---|---|---|---|---|
| Alfalfa Sprouts | 1 cup | 1.3 | 0.8 | 1.3 |
| Artichoke | 1 cup | 18.8 | 9.1 | 5.8 |
| Asparagus Spears | 1 cup | 5.7 | 2.6 | 2.9 |
| Bamboo Shooots | 1 cup | 7.9 | 3.3 | 3.9 |
| Beets | 1 cup | 13.0 | 3.8 | 2.2 |
| Beans Green | 1 cup | 7.9 | 3.7 | 2.0 |
| Bean Sprouts | 1 cup | 6.2 | 1.9 | 3.2 |
| Broccoli | 1 cup | 4.6 | 2.6 | 2.6 |
| Cabbage | 1 cup | 3.8 | 1.6 | 1.0 |
| Carrot | 1 cup | 21.4 | 6.3 | 2.2 |
| Cauliflower | 1 cup | 5.2 | 2.5 | 2.0 |
| Celeriac | 1 cup | 14.4 | 2.8 | 2.3 |
| Celery | 1 cup | 4.4 | 2.0 | 0.9 |
| Chicory | 1 cup | 8.5 | 7.2 | 3.1 |
| Corn | 1 cup | 29.3 | 4.2 | 5.0 |
| Cucumber | 1 cup | 2.9 | 0.8 | 0.9 |
| Eggplant | 1 cup | 5.0 | 2.1 | 0.8 |
| Endive | 1 cup | 1.7 | 1.6 | 0.6 |
| Garden Cress | 1 cup | 2.8 | 0.6 | 1.3 |
| Garlic | 1 cup | 67.9 | 4.1 | 13.0 |
| Garlic | 1 tbsp. | 4.3 | 0.3 | 0.8 |
| Ginger Root | 1 tbsp. | 0.9 | 0.1 | 0.1 |
| Greens | 1 cup | 2.7 | 1.1 | 1.5 |
| Leeks | 1 cup | 14.8 | 1.9 | 1.6 |
| Lettuce | 1 cup | 1.9 | 1.1 | 0.7 |
| Mushrooms | 1 cup | 3.3 | 0.9 | 1.5 |
| Okra | 1 cup | 7.6 | 2.6 | 2.0 |
| Onions | 1 cup | 13.8 | 2.7 | 1.9 |
| Parsley | 1 cup | 10.7 | 6.3 | 4.7 |
| Peppers Chilli | 1 cup | 12.9 | 2.3 | 2.7 |
| Peppers Bell | 1 cup | 6.4 | 1.8 | 0.9 |
| Potato | 1 cup | 43.2 | 2.9 | 5.0 |
| Potato Sweet | 1 cup | 32.3 | 4.0 | 2.2 |
| Pumpkin | 1 cup | 7.5 | 2.1 | 1.2 |
| Radish | 1 cup | 4.1 | 1.8 | 0.9 |
| Scallions | 1 cup | 7.4 | 2.6 | 1.9 |
| Shallots | 1 cup | 26.9 | 0.0 | 4.0 |
| Spinach | 1 cup | 2.0 | 1.5 | 1.6 |
| Squash Acorn | 1 cup | 14.6 | 2.9 | 1.1 |
| Squash Butter N | 1 cup | 16.4 | 2.4 | 1.4 |
| Squash Crock | 1 cup | 5.3 | 1.6 | 1.2 |
| Squash Spagetti | 1 cup | 7.0 | 1.2 | 0.7 |
| Tomato | 1 cup | 8.4 | 2.0 | 1.5 |
| Turnips | 1 cup | 8.1 | 2.3 | 1.2 |
| Water Chestnut | 1 cup | 29.7 | 3.7 | 1.8 |
| Watercress | 1 cup | 0.4 | 0.8 | 0.8 |
| Yams | 1 cup | 41.8 | 6.8 | 2.3 |
| Zucchini | 1 cup | 3.8 | 1.6 | 1.5 |
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