Jeff's Quick Carb Guide

On this page you will find carbohydrate counts for foods commonly eaten on low carbohydrate diets. The listing of any particular food item is not an endorsement to eat it. You need to figure out for yourself what you can and cannot eat. All information has been derived from the USDA database. Any errors are either because their database in in error (and there ARE some errors in it) or because I slipped in a conversion calculation. Most measurements for nuts and cheeses are in grams per per ounce. Most measurements for fruits and vegetables are in grams per pound for RAW product. This makes it easy to put the raw amounts on a scale prior to cooking and then calculate based on the actual weight. I've included seasonings because they DO contain carbs and CAN be overdone. All seasonings are based on 1 tablespoon (which is a lot more than would be used in most recipes).

I've also included fiber counts where appropriate. If you are a Protein Power follower, you can get the ECC (effective carb count) by subtracting the fiber grams from the carb grams. Even if you are an Atkins eater, choosing the higher fiber food from 2 equivalent choices is a good idea.

I have not included any meats on this list. Muscle meats have no carbohydrate. Organ meats and shellfish have a small amount. In the future I may include carb counts for those items.

For web access to the complete USDA foods database, go to the Nutrition Analysis Tool home page. There is a well organized summary of the USDA database at http://www.dragonslayers-guild.com/lowcarb/counter/

Useful conversions:
1 cup = 16 tablespoons = .237 liters
1 tbl = 3 teaspoons
1 lb = 454 grams
1 oz = 28.35 grams

Select a catagory or scroll down:
NutsVegetablesFruitsCheesesMiscellaneousSeasonings

Nuts

Food ItemQuantityCarbohydrate
grams
Fiber
grams
ALMONDS-TOASTED  1 OZ6.5        3.2
CASHEWS-OIL-ROAST  1 OZ9.3        0.9
HAZELNUTS-DRY-ROAST  1 OZ5.1        2.0
MACADAMIAS-OIL-ROAST  1 OZ3.7        2.6
PECANS-DRIED  1 OZ5.2        1.9
PISTACHIOS-DRY-ROAST  1 OZ7.8        3.1
WALNUTS-ENG-DRIED  1 OZ5.2        1.4
WALNUTS-ENG-DRIED  1 CUP22.0        5.8
PEANUT-OIL-ROAST  1 CUP27.2        13.2
PUMPKIN/SQUASH-SEED-RST  1 CUP38.6        11.2
SESAME SEEDS-ROASTED  1 OZ7.3        4.0

Vegetables

Food ItemQuantityCarbohydrate
grams
Fiber
grams
ASPARAGUS - RAW  1 lb20.4        9.5
BEANS-GREEN - RAW  1 lb32.2        15.4
BEANS-GREEN - FROZEN  1 lb34.5        12.7
BEAN SPROUTS-MUNG - RAW  1 lb26.8        8.2
BROCCOLI - RAW  1 lb23.6        13.5
BRUSSELS SPROUTS - RAW  1 lb40.8        17.3
CABBAGE - RAW  1 lb24.5        10.4
CABBAGE-RED - RAW  1 lb27.7        9.1
CARROTS - RAW  1 lb45.9        13.6
CAULIFLOWER - RAW  1 lb23.6        11.3
CELERY - RAW  1 lb16.6        7.7
CELERY - RAW  1 CUP4.4        2.1
CELERY - RAW  1 STALK1.5        0.7
CUCUMBER-PEELED - RAW  1 lb11.3        3.2
EGGPLANT - RAW  1 lb27.7        11.4
LETTUCE-BUTTERHEAD - RAW  1 lb10.4        4.5
LETTUCE-ICEBERG - RAW  1 lb9.5        6.4
LETTUCE-LOOSELEAF - RAW  1 lb15.9        8.6
LETTUCE-ROMAINE - RAW  1 lb10.9        7.7
KOHLRABI - RAW  1 lb28.2        16.3
ONIONS - RAW  1 lb39.2        8.2
ONIONS - RAW  1 CUP13.8        2.9
GREEN PEPPER - RAW  1 lb29.2        8.2
GREEN PEPPER - RAW  1 CUP6.4        1.8
GARLIC - RAW  1 CLOVE1.0        0.1
MUSHROOMS - RAW  1 lb21.3        5.5
PUMPKIN - CANNED  1 CUP23.3        8.4
RADISHES - RAW  1 lb16.3        7.3
SPINICH - RAW  1 lb15.9        12.3
SQUASH-BUTTERNUT - RAW  1 lb53.1        0.0
SQUASH-ZUCCHINI - RAW  1 lb13.2        5.4
SQUASH-YELLOW - RAW  1 lb18.3        8.7
TOMATO-RED-RIPE - RAW  1 lb21.1        5.0
TOMATO-RED - HOME-CANNED  1 CUP13.4        2.0
TOMATO JUICE - CANNED  1 CUP10.3        
TURNIP GREENS - RAW  1 lb25.9        14.5
TURNIPS - RAW  1 lb28.2        8.2

Fruits

Food ItemQuantityCarbohydrate
grams
Fiber
grams
BLACKBERRIES - RAW  1 lb58.1        24.1
BLUEBERRIES - RAW  1 lb64.1        12.3
BLUEBERRIES - RAW  1 Pint56.8        10.9
CRANBERRIES - RAW  1 lb57.7        19.1
PEACHES - RAW  1 lb50.4        9.1
RASPBERRIES - RAW  1 lb52.6        30.9
RASPBERRIES - RAW  1 Pint28.5        16.8
STRAWBERRIES - RAW  1 lb31.8        10.4
STRAWBERRIES - RAW  1 Pint20.9        6.8
WATERMELON - RAW  1 lb32.7        2.3

Cheeses

Food ItemQuantityCarbohydrate
grams
AMERICAN CHEESE  3/4 OZ1.55        
AMERICAN CHEESE  2/3 OZ1.38        
BRICK CHEESE  1 OZ0.79        
BRIE CHEESE  1 OZ0.14        
CHEDDAR CHEESE  1 OZ0.37        
COLBY CHEESE  1 OZ0.74        
CREAM CHEESE  1 OZ0.77        
FETA CHEESE  1 OZ1.16        
GOUDA CHEESE  1 OZ0.62        
GRUYERE CHEESE  1 OZ0.11        
WHOLE MILK MOZZARELLA  1 OZ0.62        
MUENSTER CHEESE  1 OZ0.31        
NEUFCHATEL CHEESE  1 OZ0.82        
GRATED PARMESAN  1 TBSP0.19        
PROVOLONE CHEESE  1 OZ0.60        
WHOLE MILK RICOTTA  1 OZ0.85        
SWISS CHEESE  1 OZ0.96        

Miscellaneous

Food ItemQuantityCarbohydrate
grams
CHOCOLATE-UNSWEETENED  1 OZ8.02        
EGG-CHICKEN-WHOLE  1 LRG0.60        
HEAVY WHIPPING CREAM  1 CUP6.72        
SOUR CREAM  1 CUP9.82        
MAYONAISSE  1 CUP5.94        
VINEGAR-CIDER  1 CUP14.16        

Spices/Seasonings

Food ItemQuantityCarbohydrate
grams
ALLSPICE-GROUND  1 TBSP4.83        
BASIL-GROUND  1 TBSP2.56        
CHILI POWDER  1 TBSP4.27        
CINNAMON  1 TBSP5.51        
CUMIN SEED  1 TBSP2.78        
GARLIC POWDER  1 TBSP6.11        
GINGER  1 TBSP3.82        
LEMON JUICE  1 TBSP0.99        
NUTMEG  1 TBSP3.25        
OREGANO-GROUND  1 TBSP2.90        
PAPRIKA  1 TBSP3.51        
THYME  1 TBSP2.68        
TARRAGON  1 TBSP2.41        
VANILLA EXTRACT  1 TBSP2.23        
WHITE PEPPER  1 TBSP4.94