The following items and their carb counts will help you plan meals.
5 Grams.
Each of the following contains approximately 5 grams of Net Carbs:
Vegetables
1 cup cooked spinach
1 cup cooked broccoli
1 cup cooked yellow squash
2/3 cup chopped red peppers
2/3 cup cooked green beans
2/3 cup raw snow peas
1/2 cup cooked Brussels sprouts
1/2 cup cooked spaghetti squash
1/2 cup chopped onions
1/3 cup coleslaw
1 medium tomato
12 medium asparagus spears
5 ounces raw portobello mushrooms
Note: Almost all salad greens contain well below 5 grams Net Carb per 1-cup serving.
Dairy
5 ounces farmer's cheese or pot cheese
3/4 cup whole-milk cottage cheese
2/3 cup whole-milk ricotta cheese
3/4 cup heavy cream
1/2 cup whole milk
1/2 cup whole-milk plain yogurt
Note: Almost all aged cheeses, such as Brie, Parmesan, provolone, Swiss, and Cheddar include less than 1 gram Net Carbs per ounce.
Berries
Each portion contains approximately 5 grams of Net Carbs. Note that the frozen berries must be unsweetened to qualify for this carb count.
Blackberries:
Fresh 1/2 cup
Frozen 1/3 cup
Blueberries:
Fresh 1/3 cup
Frozen 1/3 cup
Boysenberries:
Fresh 1/2 cup
Frozen 1/2 cup
Raspberries:
Fresh 3/4 cup
Frozen 1/2 cup
Strawberries:
Fresh 3/4 cup whole
Frozen 1/2 cup
Nuts and Seeds 3 grams
Because nuts and seeds are so rich and generally low in carbs, the following servings provide no more than 3 grams of Net Carbs:
Macadamias, 10 to 12 nuts
Walnuts, 14 halves
Almonds, 14 nuts
Pecans, 14 halves
Hulled sunflower seeds, 3 tablespoons
Dry-roasted peanuts, *26 nuts
Cashews, 2 tablespoons
2 tablespoons natural chunky peanut butter
Filberts (hazelnuts), 14 nuts
Pine nuts (pignoli), 3 tablespoons
Shelled pistachios, 14 nuts
Pumpkin seeds, 3 tablespoons
Sesame seeds, 3 tablespoons
*Note: peanuts are actually legumes, rather than nuts, which grown on trees.
10 Grams
All the portions below contain approximately 10 grams of Net Carbs:
Higher Carb Vegetables
3/4 cup cooked carrots
1/3 cup steamed parsnips
1/2 cup baked acorn squash
1/2 small baked sweet potato
1/2 small baked potato
1 cup cooked pumpkin
2/3 cup cooked peas
1/4 cup cooked green plantain
1 cup canned beets
3/4 cup cooked mashed turnip
3/4 cup water chestnuts
1 cup canned beets
Beans and Legumes
Note: All figures are for cooked beans and legumes.
1/3 cup lentils
1/3 cup great northern beans
1/3 cup kidney beans
1/3 cup chickpeas (garbanzos)
1/4 cup navy beans
1/3 cup pinto beans
1/3 cup of black beans
1/3 cup baby lima beans
3/4 cup green soybeans (edamame)
Fruits
1/2 large apple
11 sweet cherries
1 medium peach
12 Thompson green grapes
1/2 medium grapefruit
1 medium kiwi
1 cup watermelon balls
1/4 small cantaloupe (or 3/4 cup balls)
3 small plums
1/2 small banana
1 cup guava
1/3 cup mango
2 fresh dates
1/2 cup pineapple
1 medium tangerine
1/2 medium pear
Grains
Note: All measurements are for cooked grains.
1/4 cup grain brown rice
1/4 cup white rice
1/3 cup wild rice
1/3 cup kasha (buckwheat groats)
1/2 cup plain (old-fashioned) oatmeal
1/3 cup whole-wheat cereal (Wheatena)
1/4 cup barley
1/3 cup couscous
1/3 cup bulgur
1/4 cup semolina pasta
1/3 cup corn kernels
Source: Atkins for Life THE NEXT LEVEL
Robert C. Atkins MD
5 Grams.
Each of the following contains approximately 5 grams of Net Carbs:
Vegetables
1 cup cooked spinach
1 cup cooked broccoli
1 cup cooked yellow squash
2/3 cup chopped red peppers
2/3 cup cooked green beans
2/3 cup raw snow peas
1/2 cup cooked Brussels sprouts
1/2 cup cooked spaghetti squash
1/2 cup chopped onions
1/3 cup coleslaw
1 medium tomato
12 medium asparagus spears
5 ounces raw portobello mushrooms
Note: Almost all salad greens contain well below 5 grams Net Carb per 1-cup serving.
Dairy
5 ounces farmer's cheese or pot cheese
3/4 cup whole-milk cottage cheese
2/3 cup whole-milk ricotta cheese
3/4 cup heavy cream
1/2 cup whole milk
1/2 cup whole-milk plain yogurt
Note: Almost all aged cheeses, such as Brie, Parmesan, provolone, Swiss, and Cheddar include less than 1 gram Net Carbs per ounce.
Berries
Each portion contains approximately 5 grams of Net Carbs. Note that the frozen berries must be unsweetened to qualify for this carb count.
Blackberries:
Fresh 1/2 cup
Frozen 1/3 cup
Blueberries:
Fresh 1/3 cup
Frozen 1/3 cup
Boysenberries:
Fresh 1/2 cup
Frozen 1/2 cup
Raspberries:
Fresh 3/4 cup
Frozen 1/2 cup
Strawberries:
Fresh 3/4 cup whole
Frozen 1/2 cup
Nuts and Seeds 3 grams
Because nuts and seeds are so rich and generally low in carbs, the following servings provide no more than 3 grams of Net Carbs:
Macadamias, 10 to 12 nuts
Walnuts, 14 halves
Almonds, 14 nuts
Pecans, 14 halves
Hulled sunflower seeds, 3 tablespoons
Dry-roasted peanuts, *26 nuts
Cashews, 2 tablespoons
2 tablespoons natural chunky peanut butter
Filberts (hazelnuts), 14 nuts
Pine nuts (pignoli), 3 tablespoons
Shelled pistachios, 14 nuts
Pumpkin seeds, 3 tablespoons
Sesame seeds, 3 tablespoons
*Note: peanuts are actually legumes, rather than nuts, which grown on trees.
10 Grams
All the portions below contain approximately 10 grams of Net Carbs:
Higher Carb Vegetables
3/4 cup cooked carrots
1/3 cup steamed parsnips
1/2 cup baked acorn squash
1/2 small baked sweet potato
1/2 small baked potato
1 cup cooked pumpkin
2/3 cup cooked peas
1/4 cup cooked green plantain
1 cup canned beets
3/4 cup cooked mashed turnip
3/4 cup water chestnuts
1 cup canned beets
Beans and Legumes
Note: All figures are for cooked beans and legumes.
1/3 cup lentils
1/3 cup great northern beans
1/3 cup kidney beans
1/3 cup chickpeas (garbanzos)
1/4 cup navy beans
1/3 cup pinto beans
1/3 cup of black beans
1/3 cup baby lima beans
3/4 cup green soybeans (edamame)
Fruits
1/2 large apple
11 sweet cherries
1 medium peach
12 Thompson green grapes
1/2 medium grapefruit
1 medium kiwi
1 cup watermelon balls
1/4 small cantaloupe (or 3/4 cup balls)
3 small plums
1/2 small banana
1 cup guava
1/3 cup mango
2 fresh dates
1/2 cup pineapple
1 medium tangerine
1/2 medium pear
Grains
Note: All measurements are for cooked grains.
1/4 cup grain brown rice
1/4 cup white rice
1/3 cup wild rice
1/3 cup kasha (buckwheat groats)
1/2 cup plain (old-fashioned) oatmeal
1/3 cup whole-wheat cereal (Wheatena)
1/4 cup barley
1/3 cup couscous
1/3 cup bulgur
1/4 cup semolina pasta
1/3 cup corn kernels
Source: Atkins for Life THE NEXT LEVEL
Robert C. Atkins MD
