Carbohydrate Counter

BEANS

Black-eyed peas (1 cup) . . . . . 35.5 Lima (1/2 cup): Fordhook . . . . . . . . . 16.0 baby . . . . . . . . . . 21.2 Navy (1 cup) dried, boiled . . . . 47.9 Red kidney (1/2 cup) . . . . . . 20.2 Soybeans (1/2 cup) boiled . . . . 10.0 Split peas (1 cup), boiled . . . . 41.4 Tofu (3 1/2 oz.), raw, firm . . . . 5.4

CONDIMENTS Anchovies (1 oz.) . . . . . . . 0.0 Cocoa (1 Tbsp. Unsweetened) . . . . 2.8 Horseradish (1 tsp.) . . . . . . 0.2 Ketchup (1 Tbsp) . . . . . . . . 4.0 Mayonnaise (1 Tbsp.) . . . . . . 0.0 Mustard: Dijon (1 tsp.) . . . . . . . . 0.0 reguIar (1 tsp.) . . . . . . . 0.0 Pickles (1 medium dill) . . . . . 1.4 Soy sauce (1 Tbsp.) . . . . . . 2.0 Syrup No-Cal chocolate . . . . . . . 0.0 No Cal strawberry . . . . . . . 0.0 Vinegar: balsamic (1 Tbsp.) . . . . . . 3.0 cider (1 Tbsp.) . . . . . . . 0.9 Tarragon (1 Tbsp.) . . . . . . . 0.9 Wine (1 Tbsp.) . . . . . . . . 0.9 Worcestershire sauce (1 tsp.) . . . 0.0

FATS/OILS Canola . . . . . . . . . 0.0 trace Olive . . . . . . . . . 0.0 trace Peanut . . . . . . . . . 0.0 trace Safflower . . . . . . . . 0.0 trace Walnut . . . . . . . . . 0.0 trace

FRUITS Apple, medium (2 3/4") . . . . . 21.1 Applesauce, Unsweetened (1/2 cup) . . 13.8 Apricots (3 fresh) . . . . . . . 11.8 Avocado: California . . . . . . . . . 12.0 Florida . . . . . . . . . . 27.1 Banana (1 medium) . . . . . . . 26.7 Blackberries (1 cup) . . . . . . 18.4 Blueberries (1 cup) . . . . . . 20.5 Cantaloupe (1 cup, pieces) . . . . 13.4 Cherries (1/2 cup raw, sweet) . . . 11.2 Cranberries (1 cup) . . . . . . 11.0 Grapefruit (1/2, pink) . . . . . . 9.5 Grapefruit juice (4 oz.) . . . . . 11.2 Grapes (1 cup) . . . . . . . . 15.8 Honeydew (1/4 cup) . . . . . . . 7.7 Kiwi (1 medium) . . . . . . . . 11.3 Lemon (1 medium) . . . . . . . . 5.4 Lemon juice (1 Tbsp., fresh) . . . . 1.3 Lemon peel (1 tsp.) . . . . . . . 0.3 Lime juice (1 oz.) . . . . . . . 2.8 Mango (1/2 medium) . . . . . . 17.1 Orange (1 medium) . . . . . . . 16.3 Orange rind (1 tsp.) . . . . . . 0.5 Papaya (1/3 medium) . . . . . . . 9.9 Peach (2 1/2") . . . . . . . . 9.7 Pear (3 1/2" ) . . . . . . . . 25.1 Pineapple (1 cup) . . . . . . . 19.2 Plum (1 medium) . . . . . . . . 8.6 Prunes, cooked (1/2 cup) . . . . . 29.8 Raspberries (1 cup) . . . . . . 14.2 Rhubarb (4 oz.) . . . . . . . . 3.5 Stewed peaches (1 cup) . . . . . 20.0 Strawberries (1 cup) . . . . . . 10.5

GELATIN Gelatin 0.0 Sugar-Free Jell-O (all flavors) . . . 0.0 Sugar-Free Pudding (1/2 cup) (made w/heavy whipping cream) . . . 6.0

GRAINS Bagel (1) (approx. 2 oz.) . . . . 30.9 Bread: Pumpernickel (1 slice) . . . . . 15.4 Whole-wheat (1 slice) . . . . . . 11.4 Corn muffin homemade . . . . . . . . . 17.0 mix . . . . . . . . . . . 20.0 Cornmeal (1 cup, cooked) . . . . . 25.7 Farina (1 cup reg. cooked) . . . . 27.8 Noodles (1 cup enriched) . . . . . 37.3 Oatmeal (1 cup) . . . . . . . . 27.8 Pancake (1 buckwheat 1/4 oz. mix) . . 21.3 Popcorn (popped, 1 cup) . . . . . 4.6 Rice: cooked (1 cup white, enriched) . . 49.6 puffed (1 cup whole) . . . . . 19.0 Soy f lour (1 cup) . . . . . . . 27.1 Waffle from mix, (7") . . . . . . 27.2

HERBS Allspice (1 tsp.) . . . . . . . 1.4 Basil (1 tsp. ground) . . . . . . 0.9 Caraway (1 tsp. seeds) . . . . . . 1.1 Celery (1 tsp.) . . . . . . . . 0.8 Cinnamon (1 tsp.) . . . . . . . 1.8 Coriander leaf (1 tsp. drieD) . . . 0.3 Dill seed (1 tsp.) . . . . . . . 1.2 Garlic clove (1) . . . . . . . . 1.0 Ginger root: fresh (1 oz.) . . . . . . . . 3.6 ground (1 tsp.) . . . . . . . 1.3 Saffron (1 tsp.) . . . . . . . . 0.5 Tarragon (1 tsp.) . . . . . . . . 0.8 Thyme (1 tsp.) . . . . . . . . . 0.4 Vanilla, dbl strength (1 tsp.) . . . 3.0

DAIRY PRODUCTS Butter (1/2 cup) . . . . . . . . 0.0 Cheese: American (1 oz.) . . . . . . . . 0.5 Boursin (1 oz.) . . . . . . . . 0.1 Camembert (1 oz.) . . . . . . . 0.1 Cheddar (1 oz.) . . . . . . . . 0.4 Cottage: creamed (1 cup) . . . . . . . 5.6 uncreamed (1 cup) . . . . . . . 2.7 Cream (1 oz.) . . . . . . . . . 0.8 Feta (1 oz.) . . . . . . . . . 1.2 Fontina (1 oz.) . . . . . . . . 0.4 Goat (1 oz.) . . . . . . . . . 1.0 Jarlsberg (1 oz.) . . . . . . . 1.0 Mascarpone (1 oz.) . . . . . . . 0.5 Mozzarella (1 oz.) . . . . . . . 0.6 Muenster (1 oz.) . . . . . . . . 0.3 Parmesan (1 oz.) . . . . . . . . 0.4 Provolone (1 oz.) . . . . . . . 0.6 Ricotta (1 oz.0): whole . . . . . . . . . . . 1.0 skim . . . . . . . . . . . 1.6 Roquefort (1 oz.) . . . . . . . 0.6 Swiss (1 oz.) . . . . . . . . . 1.0 Cream: heavy (1 oz.) . . . . . . . . 2.0 light (1 oz.) . . . . . . . . 0.8 sour (1 oz.) . . . . . . . . 1.0 whipped (1 oz.) . . . . . . . 0.8 Half-and-half (1 oz.) . . . . . . 1.2 Milk (whole, 1 cup) . . . . . . 11.4 Yogurt: plain: lite (1 cup) . . . . . . 15.0 skim (1 cup) . . . . . . . . 17.4 whole (1 cup) . . . . . . . . 10.6

NUTS/SEEDS Almond paste (1 oz.) . . . . . . 12.4 Almonds: dried (1 oz) . . . . . . . . 5.8 nuts (12-15) . . . . . . . . 2.9 Brazil (4 nuts) . . . . . . . . 1.8 Cashews (1 oz.) . . . . . . . . 9.3 Coconut 1(2" x 2" x 1/2") . . . . . . . 6.9 Grated (1 oz. dried) . . . . . . 6.7 Hazelnuts (1 oz.) . . . . . . . 5.0 Macadamia nuts (6 nuts) . . . . . 3.9 Mixed (8-12 nuts, oil roasted) . . . 6.1 Peanut butter:(avg of several brands) regular (1 oz) . . . . . . . 4.0-7.0 sugar-free (1 oz.) . . . . . . 3.0 Peanuts (2 oz.): oil roasted . . . . . . . . . 9.8 dry roasted . . . . . . . . 12.0 Pecans (10 halves) . . . . . . . 3.5 Pine nuts (Pignoli, 1 oz.) . . . . 4.0 Pistachio (30 nuts, dried) . . . . 4.5 Pumpkin seeds (1 oz./142 seeds) dried . . . . . . . . . . . 5.1 roasted . . . . . . . . . . 3.8 Sesame seeds (1 oz.) . . . . . . 7.0 Soynuts (1 oz.) . . . . . . . . 10.1 Sunflower seeds (1 oz., dried) . . . 5.3 Walnuts (8-10 halves) . . . . . . 6.7 Water chestnuts (1 oz.) . . . . . . 7.4

PROTEIN Eggs . . . . . . . . . . . . 0.6 Egg yolk . . . . . . . . . 0.0-trace Egg white . . . . . . . . 0.0-trace Fish . . . . . . . . . . 0.0-trace Meat . . . . . . . . . . 0.0-trace Poultry . . . . . . . . . 0.0-trace

SOUPS Chicken Consomme (1 cup) . . . . . 1.8 Chicken Gumbo (1 cup) . . . . . . 9.2 Clam Stock (1 oz) . . . . . . . 0.6 Cream of Chicken (1 cup) . . . . . 9.3 Cream of Mushroom (1 cup) . . . . . 9.3 Turkey Rice (1 cup) . . . . . . . 7.2

VEGETABLES Asparagus (6 spears) . . . . . . . 4.0 Bamboo shoots (1 cup) . . . . . . 4.2 Bean sprouts (1 cup) . . . . . . . 6.2 Beans: Green (1/2 cup, boiled) . . . . . 4.9 Yellow/wax (1/2 cup, boiled) . . . 3.7 Broccoli (1/2 cup steamed) . . . . . 4.3 Brussels sprouts (4, or 1/2 cup) . . . 6.8 Cabbage (1/2 cup, raw, shredded) . . . 1.9 Carrot (7") . . . . . . . . . . 7.3 Cauliflower (1 cup cooked) . . . . . 5.8 Celery (1 stalk, 7 1/2" long) . . . . 1.5 Chinese Cabbage (1 cup) . . . . . . 3.0 Cole slaw (4 oz. homemade) . . . . 15.0 Collards (1 cup, boiled, chopped) . . 5.0 Corn (1 ear, 5", yellow) . . . . . 28.7 Cucumber (6 slices, 1/8") . . . . . 1.5 Dandelion (1/2 cup, boiled) . . . . 3.3 Eggplant (diced, 1 cup) . . . . . . 6.4 Endive (1/2 cup) . . . . . . . . 0.8 Kale (1/2 cup) . . . . . . . . . 3.7 Kohlrabi (2/3 cup, cooked) . . . . . 5.5 Lettuce: Boston (2 leaves) . . . . . . . 0.4 Iceberg (1 leaf) . . . . . . . 0.4 Romaine (2 leaves) . . . . . . . 0.7 Mushrooms: regular (1/2 cup pieces) . . . . . 1.6 porcini (1 cup) . . . . . . . . 4.0 shiitake (4 cooked, 2.2 oz) . . . 10.3 Mustard greens (1/2 cup, boiled) . . . 1.5 Okra (1/2 cup slices) . . . . . . 5.8 Olives: black (10 olives) . . . . . . . 3.0 green, pitted . . . . . . . . 0.5 Onion (1/2 cup chopped) . . . . . 5.9 Parsley (1 Tbsp., fresh) . . . . . 0.3 Parsnips (slices) boiled (1/2 cup) . . . . . . . 15.6 raw (1 cup) . . . . . . . . . 23.9 Peas (cooked, 1 cup) . . . . . . 25.0 Peppers: green (2 rings) . . . . . . . . 1.4 red (dried, 1 oz.) . . . . . . . 5.0 Potato, baked (4 3/4" x 2 1/3") . . . 21.0 Potato salad (1/2 cup) . . . . . . 14.0 Pumpkin: fresh (1/2 cup mashed, boiled) . . . 6.0 canned (1/2 cup) . . . . . . . 9.9 Radish (4 medium) . . . . . . . 0.5 Rutabagas (1 cup) . . . . . . . 13.2 Scallions (1 Tbsp.) . . . . . . 0.4 Spinach (1/2 cup cooked) . . . . . 3.4 Squash: summer (1/2 cup slices, cooked) . . 3.5 winter (1/2 cup cubes, baked . . . 8.9 String beans (1 cup) . . . . . . 5.9 Sweet potato (5" x 2", baked) . . . 30.0 Tomato: cooked (1/2 cup) . . . . . . . 6 8 juice (1/2 cup) . . . . . . . 5.1 paste (1 oz.) . . . . . . . . 5.7 raw (2 1/2", approx. 4 oz.) . . . 5.3 sauce (1 oz.) . . . . . . . . 2.2 sun dried (average) . . . . . 2.0-5.0 V 8 Juice (5.5 oz. can) . . . . . 7.0 Turnips cooked (1 cup) . . . . . . . . 7.6 greens (1 cup chopped, cooked) . . 6.2

Samples of
CARBOHYDRATE-RICH FOODS Apple pie (1 slice, homemade) . . . . 61.0 Apple turnover . . . . . . . . . 31.1 Banana split . . . . . . . . . 91.0 Blueberry Muffin (1 average) . . . . 17.0 Brownie (1 avg homemade, w/icing) . . 12.7 Burrito, bean . . . . . . . . . 51.9 Cheeseburger (1/4 pounder) . . . . . 33.0 Corn bread stuffing (1/4 cup) . . . . 69.0 Devil Dog . . . . . . . . . . 30.0 Donut (1 glazed) . . . . . . . . 22.0 Egg roll (1) . . . . . . . . . 30.0 French toast (2 slices) . . . . . . 34.0 Hot dog with bun (1) . . . . . . . 24.0 Ice cream soda (1 cup) . . . . . . 49.0 Jam (1 Tbsp. grape) . . . . . . . 15.0 Macaroni and cheese (1 cup) . . . . 40.0 Onion rings (fast food order) . . . . 33.5 Pancake (1 buttermilk, plain) . . . . 15.0 Pecan pie (1 piece, homemade) . . . . 41.0 Pizza (1 slice) . . . . . . . . 39.1 Pop Tart (frosted, blueberry) . . . . 34.0 Popsicle . . . . . . . . . . . 17.0 Roast beef sandwich . . . . . . . 38.8 Shake (medium) average range . . . . 46-65 Sherbet (1/2 cup lemon) . . . . . . 45.0 Taco, beef . . . . . . . . . . 14.0 Tapioca, cream (1/2 cup) . . . . . 22.0 Vanilla shake (1 average) . . . . . 50.8 Waffles (1 homemade, plain) . . . . 45.0 Whaler . . . . . . . . . . . 64.0

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