Carb Counter

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 Carbohydrate Counter Chart

Carb counter provided here will help you to choose the food to maintain your optimum body weight.  The key to the long term successes of low carb diet is to control carb intake to less than 20% of total calorie intake during the maintenance phase.  This means less than 60g of carb intake a day. 

• Bean

• Cheese

• Fruit and Juice

• Grain Bread Pasta

• Meat Poultry and Fish

• Nuts and Seed

• Oil and Dressing

• Soup 

• Seafood 

• Vegetables

Beans	Serving	Carb Content (gram)
Baby Lima	1/2 cup	21.2
Black	1/2 cup	20.4
Chickpea/Garbanzo	1/2 cup	22.5
Lentils	1/2 cup	19.9
Navy	1/2 cup	23.9
Red Kidney	1/2 cup	19.8
Soybeans	1/2 cup	9.9

 

Cheese	Serving	Carb Content (gram)
American (slice)	2/3 oz	0.3
Bleu (crumbled)	2 tbsp	0.4
Cheddar (shredded)	2 tbsp	0.2
Cream Cheese	2 tbsp	0.8
Feta (crumbled)	2 tbsp	0.8
Monterey Jack (shredded)	2 tbsp	0.1
Mozzarella (whole milk, shredded)	2 tbsp	0.3
Parmesan (shredded)	2 tbsp	0.3
Ricotta (whole milk)	1/4 cup	1.9
Swiss (shredded)	2 tbsp	0.5

 

Fruit And Fruit Juices	Serving	Carb Content (gram)
Apple	1 medium	21
Apricots	1	3.9
Avocado	1	14.9
Banana	1 small	23.7
Blueberries	1/4 cup	5.1
Cantaloupe	1/4 cup	3.3
Cherries	1/4 cup	4.8
Fig	1	9.6
Grapes	1/4 cup	7.1
Honeydew	1/4 cup	3.9
Juice, Lemon	1 tbsp	1.3
Juice, Orange	1/2 cup	13.4
Juice, Tomato	1/2 cup	5.1
Kiwifruit	1	11.3
Mango	1/4 cup	7
Orange	1	16.3
Peach	1 medium	10.9
Pear	1 medium	25.1
Pineapple	1/4 cup	4.8
Plum	1	8.6
Raspberries	1/4 cup	3.6
Strawberries	1/4 cup	2.7
Watermelon	1/4 cup	2.8

 

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