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Carb Counting Made Easy

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Staff member
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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