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List 1 - Low Carbohydrates 

Amount

FOOD

CALORIES

PROTEIN

CARBO

FAT
1.0 cup Alfalfa sprouts, raw 41 5.00 0.00 0.60
1.0 cup Asparagus, raw 35 3.40 6.80 0.30
4.0 Asparagus spears, cooked 29 2.20 3.60 0.20
1.0  Average artichoke, boiled 44 2.80 9.90 0.20
1.0 cup Bamboo shoots 36 3.47 6.90 0.40
1.0 cup Broccoli, cooked 40 4.80 7.00 0.50
1.0 cup Brussels sprouts, cooked 56 6.50 9.90 0.10
1.0 cup Cabbage, cooked 29 1.60 6.20 0.30
1.0 cup Cabbage, raw 17 0.90 3.80 0.10
1.0 cup Cauliflower, cooked 28 2.90 5.10 0.30
1.0 cup Cauliflower, raw 27 2.70 5.20 0.20
1.0 cup Celery, cooked 21 1.20 4.70 0.20
1.0 cup Celery, raw 20 1.10 4.70 0.10
1.0 cup Chard, Swiss, cooked 26 2.60 4.80 0.30
3.5 oz. Chard, Swiss, raw 25 2.40 4.60 0.30
1.0 cup Collards, raw 40 3.60 7.10 0.90
1.0 cup Cucumber, raw 16 0.90 3.60 0.10
1.0 cup Dandelion greens, cooked 35 2.10 6.70 0.60
1.0 cup Dandelion greens, raw 45 2.70 9.20 0.70
1.0 cup Egg plant, baked 38 2.00 8.20 0.40
1.0 cup Kale, cooked 43 5.00 6.70 0.80
3.5 oz Kale, raw 38 4.20 6.00 0.80
2.0 cups Lettuce, chopped 20 1.40 4.00 0.20
0.4 cup Mixed green dinner salad 40 0.00 10.00 0.00
1.0 cup Mushrooms 20 2.00 3.00 0.00
1.0 cup Mustard greens, cooked 29 3.10 5.00 0.40
3.5 oz. Mustard greens, raw 31 3.00 5.60 0.50
1.0 cup Okra, cooked 46 3.20 9.60 0.50
1.0 cup Okra, raw 36 2.40 7.60 0.30
1.0 cup Red Cabbage, raw 22 1.40 4.80 0.10
1.0 cup Sauerkraut 42 2.40 9.40 0.50
1.0 cup Spinach, cooked 41 5.40 6.50 0.50
1.0 cup Spinach, raw 14 1.80 2.40 0.20
1.0 cup Squash, summer, cooked 25 1.60 5.60 0.20
0.5 Tomato, large 22 1.40 3.60 0.20
1.0 cup Watercress, raw 17 0.80 4.0 0.20

List 2 - Medium Carbohydrates

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Amount

FOOD

CALORIES

PROTEIN

CARBO

FAT
1.0 cup Beets, cooked 54 1.90 12.20 0.20
0.5 cup Carrot Juice 48 1.24 11.10 0.00
1.0 cup Carrot, raw 42 1.00 10.00 0.20
1.0 cup Carrot, cooked 48 1.40 11.00 0.30
2.0 Medium mushrooms, sautéed 39 0.85 1.40 3.70
0.5 cup minestrone soup 53 2.50 7.00 1.70
1.0 cup Onions, cooked 61 2.50 13.70 0.20
0.5 cup Onions, chopped, raw 32 1.30 7.40 0.10
0.5 cup Peas, cooked 57 4.30 9.70 0.30
0.5 cup Pumpkin, canned 41 1.25 9.70 0.30
1.0 cup Rutabaga, cooked 60 .50 13.90 0.20
1.0 cup Rutabaga, raw 64 1.50 15.40 0.10
0.5 cup Squash, winter, baked 65 1.85 15.80 0.40
1.0 cup Steamed cabbage 29 1.60 6.00 0.30
1.0 cup Tomato juice 46 2.20 10.40 0.20
2.0 oz. Tomato sauce 54 2.25 12.25 0.25
1.0 cup Turnips, cooked 36 1.20 7.60 0.30
1.0 cup V-8 juice 41 2.00 9.00 0.20

List 3 - Fruit Carbohydrates  

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Amount

FOOD

CALORIES

PROTEIN

CARBO

FAT
1.0 cup Acerola juice 56 1.00 11.60 0.70
0.5 Apple, medium 48 0.15 12.00 0.50
0.5 cup Apple juice 59 0.10 14.75 0.00
0.5 cup Apple sauce 50 0.25 11.50 0.25
3.0 Apricots, average, raw 55 1.10 13.70 0.20
0.5 cup Apricot nectar 71 0.40 18.30 0.30
0.1 Avocado 34 0.40 1.20 3.20
0.5 Banana, small 43 0.53 11.10 0.10
0.5 cup Blackberries, raw 42 0.85 9.30 0.65
0.5 cup Blueberries, raw 45 0.50 11.00 0.40
1.0 tbsp. Brown sugar 46 0.00 12.00 0.00
0.5 Cantaloupe 60 1.40 15.00 0.20
0.5 cup Cherries, sweet, raw 41 0.75 10.20 0.20
0.5 Chopped mango fruit 76 0.80 19.40 0.45
2.0 Dates, pitted 55 0.44 14.58 0.10
1.0 Fig, dried 55 0.86 13.82 0.26
1.0 Fig, fresh 40 0.60 10.15 0.12
0.5 cup Fruit juice 61 0.85 14.50 0.10
0.5 cup Fruit salad 45 1.00 10.15 0.12
0.5 cup Grape juice 83 0.25 21.00 0.00
0.5 cup Grapefruit juice 49 0.60 11.50 0.10
0.5 Grapefruit, medium 41 0.50 11.00 0.10
0.5 cup Grapes 53 1.00 12.00 0.00
2.0 inch wide Honeydew melon, raw 49 1.20 11.50 0.50
9.0 tbsp. Lemon juice 36 0.90 10.80 0.00
1.0 tbsp. Maple syrup 50 0.00 12.80 0.00
0.5 Nectarine, medium 44 0.40 11.60 0.00
1.0 Orange, medium 64 1.30 16.00 0.30
0.5 cup Orange juice 61 1.00 14.50 0.10
0.5 Papaya fruit, medium 58 0.90 15.00 0.25
1.0 Peach, medium 38 0.60 9.70 0.10
0.5 Pear, large 61 0.70 15.30 0.40
0.5 cup Pineapple, fresh cut-up 90 0.60 22.00 0.20
0.5 cup Pineapple juice 69 0.50 16.60 0.15
2.0 Plums, medium 66 0.50 17.80 0.00
2.0 Prunes, dry 50 0.50 13.30 0.10
0.1 cup Raisins 48 0.41 12.80 0.03
0.5 cup Raspberries, black, raw 49 1.00 10.50 0.95
1.0 cup Raspberries, red, raw 70 1.50 16.70 0.60
1.0 cup Strawberries 39 0.70 10.00 0.20
1.0 Tangerine, medium 39 0.70 10.00 0.20
1.0 cup Watermelon 45 0.50 10.00 0.20

List 4 - High Carbohydrates  

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Amount

 FOOD CALORIES PROTEIN CARBO FAT
0.3 cup baked Beans 75 4.80 13.50 0.30
0.5 Baked Sweet potato 80 1.20 18.50 0.30
0.5 Biscuit 53 1.05 6.40 2.40
0.5 cup Bran flakes, 40% fortified 53 1.80 14.10 0.30
1.0 Bran muffin 104 3.00 17.00 4.00
0.5 cup Brown rice 89 2.00 19.00 0.60
0.5 Bun, burger or hotdog 60 1.65 10.60 1.10
0.5 cup Cereal, cooked 67 2.25 14.00 0.20
1.0 cup Clam chowder 81 2.00 12.00 2.50
0.5 cup Corn 66 1.53 13.33 0.60
1.0 piece Corn bread 93 3.30 13.10 3.20
0.5 cup Corn grits, hominy, cooked 63 1.45 13.50 0.12
0.5 cup Corn Meal, enriched, cooked 60 1.20 12.58 0.25
1.0 Corn on the cob 70 1.20 15.80 0.30
0.5 cup Cornflakes dry cereal 49 1.00 10.50 0.05
1.0 slice Cracked wheat bread 60 2.00 12.00 0.60
1.0 Graham cracker, plain 55 1.10 10.40 1.30
5.0 Soda, crackers 63 1.30 10.00 1.85
2.0 pieces Wheat crackers 59 2.32 9.45 1.16
0.5 cup Cream of wheat 67 2.25 14.00 0.12
1.0 Dinner roll 89 2.50 16.00 1.70
0.5 cup Dry cereal 53 1.75 14.00 0.25
0.5 English muffin, toasted 59 1.65 8.45 2.00
1.0 French roll 113 3.00 20.00 2.00
0.2 cup Granola 78 1.80 11.40 3.00
0.5 cup Macaroni, enriched, cooked 75 2.40 16.10 0.50
0.5 Muffin, plain, enriched 59 1.55 8.45 2.00
0.5 Muffin, whole wheat 52 2.00 10.45 0.55
0.5 cup Noodles, egg, enriched 100 3.30 18.65 1.20
0.5 cup Oat flakes, fortified 74 3.34 13.40 1.05
0.5 cup Oatmeal 66 2.40 11.51 1.40
1.0 Pancake, plain, enriched 62 2.00 9.99 2.00
1.0 Pancake, buckwheat 54 1.80 6.40 2.50
1.0 Pancake, whole wheat 74 3.40 8.80 3.20
6.0 oz. Parsnips, cooked 76 1.70 17.50 0.60
0.5 Parsnips, raw 76 1.70 17.50 0.50
1.0 oz. Pasta, whole wheat, dry 100 5.00 19.50 0.03
0.5 Pita, whole wheat, average 70 3.00 12.00 1.00
1.0 cup Popcorn, plain 54 1.80 10.70 0.70
0.5 Potato, baked with skin 72 2.00 16.50 0.10
1.0 Potato, boiled with skin 76 2.10 17.10 0.10
5.0 pieces Potato, french fried 69 1.05 9.00 3.30
0.5 cup Potatoes, mashed with milk 69 2.20 13.65 1.50
1.0 slice Pumpernickel bread 79 2.90 17.00 0.40
1.0 slice Raisin bread 60 1.50 12.64 0.40
0.5 cup Rice, brown, cooked 89 1.90 19.10 0.60
0.5 cup Rice, cooked 79 1.50 18.00 0.10
1.0 cup Rice, puffed, fortified 60 0.90 13.40 0.10
1.0 Roll, whole wheat 90 3.50 18.30 1.00
1.0 slice Rye bread 56 2.10 12.00 0.30
3.0 Rykrisp crackers 63 2.40 14.40 0.22
1.0 Shredded wheat biscuit 89 2.50 20.00 0.50
0.5 cup Spaghetti, cooked 75 2.50 16.00 0.25
0.5 cup Split pea soup 74 4.40 10.50 1.65
1.0 Tortilla, yellow corn 63 1.50 13.50 0.60
0.5 cup Wheat flakes, fortified 53 1.55 12.10 0.36
1.0 cup Wheat, puffed, fortified 54 2.30 11.80 0.20
0.5 Wheatmeal cereal, cooked 55 2.20 11.50 0.35
0.5 cup Wheatmeal cereal, dry 79 3.17 16.95 0.52
1.0 slice White enriched bread 62 2.00 11.60 0.79
1.0 slice Whole wheat bread 56 2.40 11.00 0.70
0.5 Whole wheat roll 78 2.50 15.00 0.80
1.0 slice Whole wheat toast 60 2.00 12.00 0.50
3.0 oz. Yams, cooked in skin 90 2.06 20.66 0.17

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Protein Powders

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List 5 - High Protein

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Amount

FOOD

CALORIES

PROTEIN

CARBO

FAT
4 oz. Abalone 111 21.20 3.85 .58
4 oz. Bass 118 21.43 0 2.39
3 oz. Beef, flank steak 122 18.38 0 4.86
2 oz. Beef, ground round 102 11.75 0 5.50
2 oz. Beef, lean ground beef 102 12.00 0 5.50
2 oz. Beef, round steak 108 11.06 0 6.74
4 oz. Bluefish 133 23.25 0 3.75
2 oz. Canadian bacon 123 11.50 .20 8.00
4 oz. Catfish 117 19.95 0 3.52
0.5 Chicken breast, baked 250 30.20 0 13.40
1.0 Chicken drumstick 117 14 0 6.34
1.0 Chicken thigh 199 16.2 0 14.3
5 oz. Cod 111 24.94 0 1.03
2 oz. Cold cuts 125 16.00 .65 7.00
1 Egg 82 6.50 0.50 5.60
1 Egg white 17 3.60 0.03 0
1 Egg yolk 65 2.90 0.47 5.60
2 oz. Crab meat 125 16.00 .60 7.00
5 oz. Flounder 112 31.67 0 1.72
5 oz. Haddock 112 25.94 0 .93
4 oz. Halibut 114 23.70 0 1.25
2 oz. Ham 125 16.00 0 7.00
2 oz. Lamb 125 16.00 0 7.00
8 oz. Liver 117 10.00 2.65 8.65
4 oz. Lobster 103 19.18 .58 2.15
2 oz. Meat load 125 15.00 .40 7.00
6 oz. Oysters, fresh 112 14.28 5.78 3.08
3 Tab. Peanut Butter 258 10 24
4 oz. Perch 108 21.55 0 2.83
4 oz. Red snapper 106 22.50 0 1.38
4 oz. Salmon, fresh 246 25.50 0 15.25
5 oz. Sandabs 112 31.67 0 1.72
2 oz. Sardines, canned, drained 116 13.60 0 6.20
5 oz. Scallops 115 21.69