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Carb Counting Made Easy

Discussion in 'Atkins Diet' started by Mini, 16 May 2007 Social URL.

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  1. Mini

    Mini Administrator Staff Member

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    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:


    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.


    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.


    Each portion contains approximately 5 grams of Net Carbs. Note that the frozen berries must be unsweetened to qualify for this carb count.


    Fresh 1/2 cup

    Frozen 1/3 cup


    Fresh 1/3 cup

    Frozen 1/3 cup


    Fresh 1/2 cup

    Frozen 1/2 cup


    Fresh 3/4 cup

    Frozen 1/2 cup


    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)


    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


    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
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