Carbohydrate Counter

BEANS (COOKED)
Black-eyed peas (1 cup)
Lima (1/2 cup), Fordhook/baby
Navy (1 cup), dried, boiled
Peanuts (2 oz.), oil roasted/dry roasted
Red kidney (1/2 cup)
Soybeans (1/2 cup), green, boiled
Split peas (1 cup), boiled
Tofu (3 1/2 oz.), raw, firm

CONDIMENTS
Anchovies (1 oz.)
Cocoa (1 Tbsp. Unsweetened)
Horseradish (1 tsp.)
Mayonnaise (1 Tbsp.)
Dijon (1 tsp.)
reguIar (1 tsp.)
Pickles (1 medium dill)
Soy sauce (1 Tbsp.)

Mustard:

Syrup
No-Cal chocolate
No Cal strawberry
Vinegar:
balsamic (1 Tbsp.)
cider (1 Tbsp.)
tarragon (1 Tbsp.)
wine (1 Tbsp.)
Worcestershire sauce (1 Tbsp.)

FATS/OILS
Canola
Olive
Peanut
Safflower
Walnut

FRUIT
Apple, medium (2 3/4")
Applesauce, Unsweetened (1/2 cup)
Apricots (3 fresh)
Avocado:
California
Florida
Banana (1 medium)
Blackberries (1 cup)
Blueberries (1 cup)
Cantaloupe (1 cup, pieces)
Cherries (1/2 cup raw, sweet)
Cranberries (1 cup)
Grapefruit (1/2, pink)
Grapefruit juice (4 oz.)
Grapes (1 cup)
Honeydew (1/4 cup)
Kiwi (1 medium)
Lemon (1 medium)
Lemon juice (1 Tbsp., fresh)
Lemon peel (1 tsp.)
Lime juice (1 oz.)
Mango (1/2 medium)
Olives:
black (10 olives)
green, pitted
Orange (1 medium)
Orange rind (1 tsp.)
Papaya (1/3 medium)
Peach (2 1/2")
Pear (3 1/2" )
Pineapple (1 cup)
Plum (1 medium)
Prunes, cooked (1/2 cup)
Raspberries (1 cup)
Rhubarb (4 oz.)
Stewed peaches (1 cup)
Strawberries (1 cup)

GELATIN
Gelatin
Sugar-Free Jell-O (all flavors)

GRAINS
Bagel (1) (approx. 2 oz.)
Bread:
pumpernickel (1 slice)
whole-wheat (1 slice)
Corn muffin (homemade/mix)
Cornmeal (1 cup, cooked)
Farina (1 cup reg. cooked)
Noodles (1 cup enriched)
Oatmeal (1 cup old fash)
Pancake (1 buckwheat 1/4 oz. dry mix)
Popcorn (popped, 1 cup)
Rice:
cooked (1 cup white, enriched)
puffed (1 cup whole)
Soy f lour (1 cup)
Waffle from mix, (7")

HERBS
Allspice (1 tsp.)
Basil (1 tsp. ground)
Caraway (1 tsp. seeds)
Celery (1 tsp.)
Cinnamon (1 tsp.)
Coriander leaf (1 tsp. dried)
Dill seed (1 tsp.)
Garlic clove (1)
Ginger root:
fresh (1 oz.)
ground (1 tsp.)
Saffron (1 tsp.)
Tarragon (1 tsp.)
Thyme (1 tsp.)
Vanilla, double strength (1 tsp.)

MILK PRODUCTS
Butter (1/2 cup)
Cheese:
American (1 oz.)
Boursin (1 oz.)
Camembert (1 oz.)
Cheddar (1 oz.)
cottage, creamed (1 cup)
cottage, uncreamed (1 cup)
cream (1 oz.)
feta (1 oz.)
fontina (1 oz.)
goat (1 oz.)
Jarlsberg (1 oz.)
mascarpone (1 oz.)
mozzarella (1 oz.)
muenster (1 oz.)
Parmesan (1 oz.)
provolone (1 oz.)
ricotta (1 oz., whole/part skim)
Roquefort (1 oz.)
Swiss (1 oz.)
Cream:
heavy (1 oz.)
light (1 oz.)
sour (1 oz.)
whipped (1 oz.)
Half-and-half (1 oz.)
Milk (whole, 1 cup)
Yogurt,
plain: lite (1 cup)
skim (1 cup)
whole (1 cup)

NUTS AND SEEDS

Almond paste (1 oz.)
Almonds:
1 oz. dried
12-15 nuts
Brazil (4 nuts)
Cashews (1 oz.)
Coconut (1 piece 2" x 2" x 1/2" )
Grated coconut, unsweetened (1 oz. dried)
Hazelnuts (1 oz.)
Macadamia nuts (6 nuts)
Mixed (8 12 nuts, oil roasted)
Peanut butter:
regular (1 oz.) (avg. of several brands)
sugar-free (1 oz.) (avg of several brands)
Peanuts (1 oz. dry roasted)
Pecans (10 halves)
Pine nuts (Pignoli, 1 oz.)
Pistachio (30 nuts, dried)
Pumpkin seeds (1 oz./142 seeds, dried/roasted)
Sesame seeds (1 oz.)
Soynuts (1 oz.)
Sunflower seeds (1 oz., dried)
Walnuts (8-10 halves)
Water chestnuts (1 oz.)

PROTEIN {LEAN, WITHOUT SKIN OR BREADING)

Eggs
Egg yolk
Egg white
Fish
Meat
Poultry

SOUPS
Chicken Consomme (1 cup)
Chicken Gumbo (1 cup)
Clam Stock (1 oz)
Cream of Chicken (1 cup)
Cream of Mushroom (1 cup)
Turkey Rice (1 cup)

VEGETABLES
Asparagus (6 spears)
Bamboo shoots (1 cup)
Bean sprouts (1 cup)
Beans:
Green (1/2 cup, boiled)
Yellow or wax (1/2 cup, boiled)
Broccoli (1/2 cup steamed)
Brussels sprouts (4, or 1/2 cup)
Cabbage (1/2 cup, raw, shredded)
Carrot (7'')
Cauliflower (1 cup cooked)
Celery (1 stalk, 7 1/2" long)
Chinese Cabbage (1 cup)
Cole slaw (4 oz. homemade)
Collards (1 cup, boiled, chopped)
Corn (1 ear, 5", yellow)
Cucumber (6 slices, 1/8")
Dandelion (1/2 cup, boiled, chopped)
Eggplant (diced, 1 cup)
Endive (1/2 cup)
Kale (1/2 cup)
Kohlrabi (2/3 cup, slices, cooked)
Lettuce:
Boston (2 leaves)
Iceberg (1 leaf)
Romaine (2 leaves)
Mushrooms:
regular (10 sm or 4 lg, 1/2 cup pieces)
porcini (1 cup)
shiitake (4 cooked, 2.2 oz)
Mustard greens (1/2 cup, boiled, chopped)
Okra (1/2 cup slices)
Onion (1/2 cup chopped)
Parsley (1 Tbsp., fresh)
Parsnips (1/2 cup slices, boiled)
Peas (cooked, 1 cup)
Peppers:
green (2 rings)
red (dried, 1 oz.)
Potato, baked (4 3/4" x 2 1/3")
Potato salad (1/2 cup)

Pumpkin:
fresh (1/2 cup mashed, boiled)
canned (1/2 cup)
Radish (4 medium)
Rutabagas (1 cup)
Scallions (1 Tbsp.)
Spinach (1/2 cup cooked)
Squash:
summer (1/2 cup slices, cooked)
winter (1/2 cup cubes, baked)
String beans (1 cup
Sweet potato (5" x 2", baked)
Tomato:
cooked (1/2 cup
juice (1/2 cup)
paste (1 oz.)
raw (2 1/2", approx. 4 oz.)
sauce (1 oz.)
sun dried (average)
V 8 Juice (5.5 oz. can)
Turnips
cooked (1 cup
greens (1 cup chopped, cooked)

SAMPLES OF CARBOHYRATE-RICH
'FATTENING ITEMS

Apple pie (1 slice, homemade)

Apple turnover
Banana split
Blueberry Muffin (1 average)
Brownie (1 average homemade, with icing)
Burrito, bean
Cheeseburger (1/4 pounder)
Corn bread stuffing (1/4 cup)
Devil Dog
Donut (1 glazed)
Egg roll (1)
French toast (2 slices)
Hot dog with bun (1)
Ice cream soda (1 cup
Jam (1 Tbsp. grape)
Macaroni and cheese (1 cup
Onion rings (fast food order)
Pancake (1 buttermilk, plain)
Pecan pie (1 piece, homemade)
Pizza (1 slice)
Pop Tart (frosted, blueberry)
Popsicle
Roast beef sandwich

Shake (medium) average range

Sherbet (1/2 cup lemon)
Taco, beef
Tapioca, cream (1/2 cup)
Vanilla shake (1 average)
Waffles (1 homemade, plain)
Whaler

unter

D)
35.5
16.0/21.2
47.9
9.8/12.0
20.2
10
41.4
5.4

0
2.8
0.5
0.4
0.3
0.3
1.4
2
0
0
3
0.9
0.9
0.9
2.7

0.0 trace
0.0 trace
0.0 trace
0.0 trace
0.0 trace

21.1
13.8
11.8
12
27.1
26.7
18.4
20.5
13.4
11.2
11
9.5
11.2
15.8
7.7
11.3
5.4
1.3
0.3
2.8
17.1
3
0.5
16.3
0.5
9.9
9.7
25.1
19.2
8.6
29.8
14.2
3.5
20
10.5

0
0

30.9
15.4
11.4
17.0/20.0
25.7
27.8
37.3
27.8
21.3
4.6
49.6
19
27.1
27.2

1.4
0.9
1.1
0.8
1.8
0.3
1.2
1
3.6
1.3
0.5
0.8
0.4
3

S
0
0.5
0.1
0.1
0.4
5.6
2.7
0.8
1.2
0.4
1
1
0.5
0.6
0.3
0.4
0.6
1.0/1.6
0.6
1
2
0.8
1
0.8
1.2
11.4
15
17.4
10.6

S
12.4
5.8
2.9
1.8
9.3
6.9
6.7
5
3.9
6.1
4.0-7.0
3
6
3.5
4
4.5
5.1/3.8
7
10.1
5.3
6.7
7.4

N OR BREADING)
0.6
0.0-trace
0.0-trace
0.0-trace
0.0-trace
0.0-trace

1.8
9.2
0.6
9.3
9.3
7.2

4
4.2
6.2
4.9
3.7
4.3
6.8
1.9
7.3
5.8
1.5
3
15
5
28.7
1.5
3.3
6.4
0.8
3.7
5.5
0.4
0.4
0.7
1.6
4
10.3
1.5
5.8
5.9
0.3
1.9/15.2
25
1.4
5
21
14

ATE-RICH
MS

6
9.9
0.5
13.2
0.4
3.4
3.5
8.9
5.9
30
6.8
5.1
5.7
5.3
2.2
2.0-5.0
7
7.6
6.2

61
31.1
91
17
12.7
51.9
33
69
30
22
30
34
24
49
15
40
33.5
15
41
39.1
34
17
38.8

46-65
45
14
22
50.8
45
64