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Weight of a cup??


Silver Member
Hi - I have just started Atkins and I'm trying to work out what I can have for my 20g of carbs. Mostly the weights are in 'cups'.

I have looked at a weight converter and found that an American cup is equivalent to 8oz. Is that right??? It seems a lot of lettuce!

Hope someone can help - I feel scared of eating any carbs right now!!
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Why do you want to weight it Wilma? I always just measured by the mug full.


Silver Member
I just want to be able to visualise what a cup of each food looks like so I know what size of cup to use in future. I want to do this properly.

I have been in CD in the past and thats a no brainer diet. This one seems to require more effort.

Thanks for your reply Jim


Gold Member
Once you get the hang of it its easy peasy :) i never measure salad by cups or veg, i always go with whats on the packet x


Gold Member
lol true. mine do. i buy them in packets so its easier ;)


Silver Member
I'll go shopping tonight and look at the packets then! Thanks


Silver Member
When something says a cup i always imagine it means volume not weight, as a cup of cucumber would weigh differant to lets say a cup of turnip.


Silver Member
When something says a cup i always imagine it means volume not weight, as a cup of cucumber would weigh differant to lets say a cup of turnip.
Never thought of that!! Now I am even more confused!! :sigh:


Call me Linzi...
Use a standard coffee mug as your 'cup' if you don't have an American cup & use this as a guide. Its also on the stickies at the top of the forum if you lose this post. HTH xx

Carb Counting Made Easy
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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