Carb count
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ABC
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MEAT AND OFFAL
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All seafood, red meat, white meat and organ meats are acceptable, but beware of:
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The carb content of some shellfish and seafood.
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Foods bulked out with rusk (flour) like sausage, “chicken shapes”, hot dogs and economy burgers
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Anything coated in breadcrumbs or batter
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Meats that come covered in sugary glazes or pre-packaged with starchy sauces
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Meats cured with sugar/honey
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SeafoodServing SizeGrams of Net carbs
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Raw Shrimp1/4 lb5
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Squid1/4 lb9
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Imitation Crab1 oz4.6
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SALAD VEGETABLES
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VegetableServing SizeGrams of Net carbs
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Alfalfa sprouts½ cup0.2
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Artichoke hearts, marinated4 pieces2
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Artichoke hearts, canned1 heart1
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Arugula1 cup0.4
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Avocado, Haas½ fruit1.8
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Beans: green, snap, string, wax½ cup, raw2.1
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Bok choy (pak choi)1 cup, raw0.4
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Boston/Bibb lettuce1 cup, raw0.8
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Broccoli florets½ cup0.8
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Cabbage, green, red, savoy½ cup, shredded1.1
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Cauliflower florets½ cup1.4
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Celery1 stalk0.8
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Celery root (celeriac)½ cup, grated3.5
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Chicory greens½ cup0.1
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Chinese cabbage½ cup, shredded0
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Chives1 tablespoon0.1
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Cucumber½ cup, sliced1
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Daikon radish½ cup1
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Endive½ cup0.4
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Escarole½ cup0.1
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Fennel½ cup1.8
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Greens, mixed1 cup0.4
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Iceberg lettuce1 cup0.2
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Jicama½ cup2.5
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Loose-leaf lettuce1 cup1
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Mesclun1 cup0.5
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Mung bean sprouts½ cup2.1
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Mushrooms, button, fresh½ cup1.2
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Olives, black50.7
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Olives, green50
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Onion2 tablespoons, chopped1.5
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Parsley (and all fresh herbs)1 tablespoon0.1
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Peppers, green bell½ cup2.1
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Peppers, red bell½ cup2.9
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Radicchio½ cup0.7
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Radishes60.5
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Romaine lettuce1 cup0.4
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Scallion/green onion¼ cup1.2
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Spinach1 cup0.2
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Tomato1 small (3–113g / 4oz)2.5
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Tomato1 medium3.3
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Tomato, cherry52.2
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Watercress½ cup0
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COOKED VEGETABLES
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VegetableServing SizeGrams of Net Carbs
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Artichoke½ medium3.5
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Asparagus6 spears2.4
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Bamboo shoots, canned, sliced½ cup1.2
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Beans, green, wax, string, snap½ cup2.9
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Beet greens½ cup3.7
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Bok choy (pak choi)½ cup0.2
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Broccoflower½ cup2.3
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Broccoli½ cup1.7
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Broccoli rabe½ cup2
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Brussels sprouts¼ cup1.8
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Cabbage, green½ cup1.6
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Cabbage, red½ cup2
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Cabbage, savoy½ cup1.9
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Cardoon½ cup2.7
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Cauliflower½ cup0.9
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Celery½ cup1.2
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Chard, swiss½ cup1.8
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Chayote½ cup1.8
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Collard greens½ cup2
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Dandelion greens½ cup1.8
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Eggplant½ cup2
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Escarole½ cup0.1
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Fennel½ cup1.5
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Hearts of palm1 heart0.7
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Kale½ cup2.4
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Kohlrabi¼ cup2.3
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Leeks½ cup3.4
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Mushrooms, button¼ cup2.3
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Mushrooms, shiitake¼ cup4.4
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Mustard greens½ cup0.1
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Nopales (cactus pads)½ cup1
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Okra½ cup2.4
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Onion¼ cup4.3
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Peppers, green bell, chopped¼ cup1.9
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