Carb Counts

I've listed carb counts for most of the items I use frequently. The figures are from Corinne T. Netzer's "The Complete Book of Food Counts," or from specific brands, which are indicated. There is a separate table just for spices at the bottom of the page.

The fat and calories are listed as well, and I've just added a column for fiber, for those who subtract fiber from the carbs to find the usable carbs.

Items are listed alphabetically, by individual item. For example, cheddar cheese is listed under "c", but provolone cheese is listed under "p." Some items are listed several times with different quantities (I got tired of doing the math when I had the count for 1T and needed the count for 1 cup!)

ITEM

QTY

CARB

FIBER

FAT

CAL

Alfredo Sauce (5 Bros)

1/4 c

3

10

110

Almonds

1 oz

5

3

15

170

American cheese

1 oz

.5

0

9

110

Artichoke Hearts

1 oz (2 pc.)

2

0

35

Asparagus

4 spears

2.6

1.2

.1

14

Atkins Baking Mix

1 c / 1/4 c

20 / 5

4 / 1

0

310 / 90

Bacon

2 slices

.5

0

4

60

Baking powder

1 t

2

0

0

8

Bamboo Shoots

1/2 c

2.1

2

.3

13

BBQ Sauce (recipe)

1 T

.9

Black Soy Beans

1 cup

16

14

12

240

Bread-Low Carb (recipe)

Slice

.31

Broccoli (frozen)

1 1/4 c

4

3

0

25

Broth - Knorr

1 t

>1

0

1.5

20

ITEM

QTY

CARB

FIBER

FAT

CAL

Butter

1 t (pat)

0

0

3.8

33

Butter

1 T

0

0

11.4

100

Cabbage (1 lb = 5 c shredded)

1/2 c shredded

1.9

.8

.1

9

Capers

1 T

1

0

0

5

Carrot

1

7.3

2.2

.1

31

Cashews

1 oz

8

1

14

160

Cauliflower

1/2 c (1" pieces

2.6

1.7

.3

14

Cauliflower-frozen

1 c

3

2

0

20

Celery

Stalk

1.6

.7

.1

6

Cheddar cheese (4 oz = 1 cup)

1 oz

.6

0

9

110

Chicken

4 oz

0

0

2.4

160

Chili sauce

1 T

5

0

0

20

Chocolate-semi sw(Nestle)

1/2 oz

9

2

4

70

ITEM

QTY

CARB

FIBER

FAT

CAL

Chocolate-unsweetened

1 oz

9

4

14

140

Cocoa mix-Swiss Miss Diet

1 pkg

4

1

0

20

Cocoa - unsweetened

1 T

3

1

.5

20

Coconut Milk

1/4 c

2

0

9

93

Coconut - unsweetened

1 c

12.2

7.2

26.8

282

Cornstarch

1T

6.2

0

0

30

Cottage cheese

1 c

8

0

10

240

Crab

4 oz

.5

0

1.4

112

Cream-Heavy

1 T

.4

0

5

50

Cream-Heavy

1/4 c

1.7

0

20

200

Cream-Heavy

1/2 c

3.3

0

40

400

Cream-Heavy

1 c

6.6

0

88

821

Cream-Light

1 T

1

0

2.5

30

Cream-light

1/4 c

4

0

10

120

Cream-light

1/2 c

8

0

20

240

ITEM

QTY

CARB

FIBER

FAT

CAL

Cream-Light

1 c

16

0

40

480

Cream Cheese

1 oz - 2 T

1

0

10

100

Cucumber

1/4 c (sliced)

1.4

.4

0

7

Dressing-Ranch

2 T

1

0

14

140

Egg

1

.6

0

5

75

Egg-deviled

1

.7

0

11.6

135

Egg white

1

.3

0

0

17

Flax Seed Meal

1/8 c

4

4

Flounder

4 oz

0

0

1.7

133

Flour-High Gluten

1/4 c

22

Flour - oat

1/3 c

20

4

Flour - soy

1/4 c

8

4

Flour - white

1/4 c

24

0

.3

114

Flour - wheat whole grain

1/4 c

21.7

0

120

ITEM

QTY

CARB

FIBER

FAT

CAL

Garlic clove

1

.9

.1

0

4

Gelatin

1 pkt

0

0

0

25

Ground beef

4 oz / 1 lb

0

0

19 / 80

265 / 1060

Ground turkey

4 oz

0

0

8

160

Gravy

1/4 c

3

0

4

45

Green beans (frozen)

3/4 c

5

3

0

25

Green chiles

2T

1

0

5

Guar/Xanthan Gum

1 T

8

8

0

0

Ham

3 oz

3

0

3

100

Horseradish (prepared)

1 t

0

0

0

30

Hot dog

1

1

0

13

140

Jello - sugar free

1 pkg

0

0

0

0

Jicama

1/2 c

5.3

0

.1

12

ITEM

QTY

CARB

FIBER

FAT

CAL

Ketchup (Healthy Choice)

1 T

2

0

0

10

Lemon juice

1 T

1.4

0

0

4

Lettuce-Boston or Bibb

5" head

3.8

1.6

0

Lettuce-Iceberg

6" hd/1 1/2 c

11.3 / 1

7.5 / 1

1

18

Lettuce-Romaine

1 1/2 c

2

1

1

18

Mayo

1 T

0

0

11

100

Mozzarella (4 oz = 1 cup)

1 oz

1

0

5

80

Mushrooms

1 c

3.1

.8

.4

18

Mustard - dijon

1 t / 1 T

.9 / 2.7

0

0

5 / 15

Mustard-regular

1 t / 1 T

.3 / .8

0

0 / 0

0 / 9

Not/cereal

1 serving (1T)

1.6

1.3

0

24

Not/Starch (thickener)

1 t

1.7

1.7

Oil - olive

1 t

0

0

14

120

Onion (1 med = 1/2 c chpd)

1 c / 1/4 c

13.8 / 3.5

2.8 / .7

.2 / 0

60 / 15

ITEM

QTY

CARB

FIBER

FAT

CAL

Onion-green

1/2 c

3.7

1.3

0

16

Onion soup mix

1 T

4

0

0

20

Onion soup mix

1 pkg

32

0

0

160

Parmesan

1 T / 1/2 c

.2 / 1.6

0

1.5

25

Peanut butter-Sugar Free

1 T

6

1

8.5

100

Peanut butter-SF(Arrowhead Mills)

1/2 c

24

68

800

Peanuts

1 oz (1/4 cup)

6

3

13

160

Pecans (halves or pieces)

1 oz (1/4 cup)

4

2

20

190

Pepper-green/red (1 lg = 1 c diced)

1 c

6.4

1.8

.2

26

Pepper-green/red

whole-3x3"

4.8 ?

1.3

.1

20

Pepper-roasted red

1 oz

1

0

0

9

Pesto

1/4 c

6

1

9

110

Pork

4 oz

0

0

4.5

120

ITEM

QTY

CARB

FIBER

FAT

CAL

Pork Rinds

1/2 oz

0

0

5

80

Proscuitto

2 oz

0

0

18

210

Protein Powder (Designer-van)

1 scoop

2

>1

1.5

90

Provolone

1 oz

1

0

8

100

Pudding-choc SF

1 pkg

32

0

0

140

Pudding-Butterscotch-SF

1 pkg

24

0

0

100

Pudding-Vanilla-SF

1 pkg

24

0

0

100

Pumpkin

1/2 c

10

4

0

50

Pumpkin Seeds

1 oz no shell

3.8

1.8

12

148

Relish-dill

1 T

0

0

0

0

Ricotta

1 c / 1 T

12 / 1.8

0

32

440

Rutabaga (boiled)

1/2 c (cubed)

7.4

1.5

0

25

Salmon

4 oz

0

0

14

234

Salsa

2 T

2.5

0

0

10

ITEM

QTY

CARB

FIBER

FAT

CAL

Sausage-bulk

1 oz

.4

0

7.3

92

Sausage-link

1

0

0

6.3

60

Scallops

4 oz

2.7

0

.9

100

Sesame Seeds - whole

1 oz (1/8 cup)

7.3

4

13.6

161

Shrimp

4 oz

0

0

1.2

112

Sour cream

2 T

1

0

5

60

Sour cream

1/2 c

4

0

20

240

Soy sauce (Kikkomen)

1 T

0

0

0

10

Spaghetti squash

1/2 c

5

1.1

.2

23

Splenda

1 c

24

0

0

100

Splenda

1 pkt

.5

0

0

2

Spinach (fresh)

2 c (1/2 pkg)

3

2

0

20

Steak

8 oz

0

0

36

610

Soy isolate

1/4 c

0

0

50

Sunflower Seeds

1/4 c (1 oz +)

6

4

17

190

ITEM

QTY

CARB

FIBER

FAT

CAL

Tomato

1 (2 3/5")

5.7

1.4

.4

26

Tomatoes-chpd (Contadina) Recipe Ready

1/2 c

5

1

0

25

Tomato-sun dried

1 pc

1.1

.3

.1

5

Tomato sauce (Cont)

1/4 c

3

>1

0

15

Tomato paste (Hunts)

2 T

6

2

0

30

Turkey

3 oz

0

0

4.2

144

Turnip

1/2 c

4.1

1.2

.1

18

Vanilla

1 t

1.5

0

Veal

4 oz

0

0

4.9

213

Vinegar

1 T

.9

0

0

0

Vinegar-balsamic

1 T

2

0

0

5

Walnuts (diced)
(1 cup diced = 3/4+ cup ground)

1/4 c (1 oz)

3

3

Water chestnuts

1 oz (4)

3.5

.7

0

14

ITEM

QTY

CARB

FIBER

FAT

CAL

Wheat Bran

1/4 c

7

6

.5

30

Wheat Germ

2 T

6

2

1

50

Wine-marsala

2 T

2

0

0

35

Wine-red

2 T

1

0

0

20

Wine-white

2 T

0

0

0

2

Vital Wheat Gluten

1 T

3

0

Worcestershire

1 t

1

0

0

5

Zucchini

1 c

6.5

.2

28

Herbs & Spices

All carb counts listed are for 1 teaspoon. Depending on how the herbs and spices normally come in a package, the measurement is for ground spice or crushed leaves.

ITEM

CARB

FIBER

ITEM

CARB

FIBER

Allspice

1.4

.4

Marjoram

.4

.1

Basil

.4

.4

Nutmeg

1.1

.1

Basil - 1 oz / 5 leaves(fresh)

1.2 / .1

0

Onion Powder

2.4

.2

Bay Leaf

.3

.3

Oregano

.5

.1

Chili Powder

1.4

.9

Paprika

1.2

.6

Cilantro

.3

.1

Parsley

.2

.2

Cinnamon

2.1

1.4

Pepper, black

1.7

.7

Cloves (ground)

1.3

.2

Pepper, crushed red

1.0

.7

Cream of Tartar

.6

0

Poultry Seasoning

1.0

.2

Cumin

.9

.2

Pumpkin Pie Spice

1.2

.3

Curry Powder

1.2

.3

Rosemary

.8

.2

Dill

.6

.1

Sage

.4

0

Dry Mustard

.3

Sesame Seeds

1.5

<1

Garlic Powder

2.3

0

Tarragon

.8

.1

Ginger

.2

Thyme

.8

.3

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