FreeZone.SSan.com

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 piece

Cake, angelfood, 1/12 cake

29.4

0.1

29.2

0.2

3.1

129

1 piece

Cake, chocolate layer, 3 oz slice

38.0

2.0

36.0

16.0

2.0

300

1 piece

Cake, coffeecake, 2 oz slice

29.6

0.7

28.9

5.4

3.1

178

1 piece

Cake, pound cake, 1 oz slice

13.8

0.1

13.7

5.6

1.6

110

1 oz-wt

Chocolate, dark

17.9

1.7

16.2

8.5

1.2

136

1 oz-wt

Chocolate, milk

16.8

1.0

15.8

8.7

2.0

145

1 each

Cookie, chocolate chip, 1/2 oz

10.3

0.2

10.0

4.1

0.9

79

1 each

Cookie, oatmeal, 1/2 oz

12.4

0.5

11.9

3.3

1.1

81

1 each

Cookie, peanut butter, 2/3 oz

11.8

0.4

11.4

4.8

1.8

95

1 each

Cookie, sugar, 1/2 oz

10.2

0.1

10.1

3.2

0.8

72

1 each

Doughnut, glazed

26.6

0.7

25.9

13.7

3.8

242

1 each

Doughnut, plain

19.0

1.0

18.0

11.0

3.0

180

0.5 cup

Ice cream, chocolate

18.6

0.8

17.8

7.3

2.5

143

0.5 cup

Ice cream, fruit

18.2

0.2

18.0

5.5

2.1

127

0.5 cup

Ice cream, vanilla

15.6

0.0

15.6

7.3

2.3

133

1 piece

Pie, apple, 1/8 of 9" pie

57.5

2.2

55.3

19.4

3.7

411

1 piece

Pie, cherry, 1/8 of 9" pie

69.3

2.7

66.6

22.0

5.0

486

1 piece

Pie, lemon meringue, 1/6 of 8" pie

53.3

1.4

52.0

9.8

1.7

303

1 piece

Pie, pecan, 1/8 of 9" pie

63.7

6.1

57.6

27.1

6.0

503

1 piece

Pie, pumpkin, 1/8 of 9" pie

40.9

4.2

36.7

14.4

7.0

316

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 each

Egg White

0.3

0

0.3

0.0

3.5

17

1 each

Egg Yolk

0.3

0

0.3

5.1

2.8

59

1 each

Egg, whole

0.6

0

0.6

5.3

6.3

78

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 tsp

Corn Oil

0.0

0

0.0

4.5

0.0

40

1 tsp

Mayonnaise

0.1

0

0.1

3.7

0.1

33

1 tsp

Olive Oil

0.0

0

0.0

4.5

0.0

40

2 tbs

Salad Dressing, blue cheese

2.3

0

2.3

16.0

1.5

154

2 tbs

Salad Dressing, caesar

0.6

0.1

0.5

10.5

2.8

107

2 tbs

Salad Dressing, Italian

3.0

0

3.0

14.2

0.2

137

2 tbs

Salad Dressing, ranch

1.4

0

1.4

11.3

0.9

109

2 tbs

Salad Dressing, thousand island

4.8

0

4.8

11.2

0.3

118

1 tsp

Sesame Oil

0.0

0

0.0

4.5

0.0

40

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

0.5 cup

Apple Juice

14.5

0.1

14.4

0.1

0.1

58

0.5 cup

Cranberry Juice

18.2

0.1

18.1

0.1

0.0

72

0.5 cup

Grape Juice

18.9

0.1

18.8

0.1

0.7

77

0.5 cup

Grapefruit Juice

11.1

0.1

10.9

0.1

0.6

47

0.5 cup

Grapefruit Juice, Canned and Unsweetened

9.2

1.4

7.9

0.1

0.7

37

1 tbs

Lemon Juice

1.3

0.1

1.3

0.0

0.1

4

1 tbs

Lime Juice

1.4

0.1

1.3

0.0

0.1

4

0.5 cup

Orange Juice

13.4

0.2

13.2

0.1

0.8

56

0.5 cup

Tomato Juice

5.1

0.5

4.7

0.1

0.9

21

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 each

Apple, medium

21.0

3.7

17.3

0.5

0.3

81

0.25 cup

Applesauce

6.9

0.7

6.2

0.0

0.1

26

0.25 cup

Apricots, dried

24.9

3.6

21.3

0.2

1.5

96

1 each

Apricots, fresh

3.9

0.8

3.1

0.1

0.5

17

1 med

Avocado whole raw (all varieties)

15

10

5

27

4.8

340

1 med

Avocado whole, peeled and pitted (California or Haas)

18

12

6

25

5

276

1 each

Banana, small

23.7

2.4

21.2

0.5

1.0

93

0.25 cup

Blackberries

4.6

1.9

2.7

0.1

0.3

19

0.25 cup

Blueberries

5.1

1.0

4.1

0.1

0.2

20

0.25 cup

Cantaloupe

3.3

0.3

3.0

0.1

0.4

14

0.25 cup

Cherries

4.8

0.7

4.2

0.3

0.4

21

0.25 cup

Cranberries, raw

3.0

1.0

2.0

0.0

0.1

12

0.25 cup

Currants, dried

26.7

2.4

24.2

0.1

1.5

102

0.25 cup

Dates, chopped

32.7

3.3

29.4

0.2

0.9

122

0.25 cup

Figs, dried

32.5

5.8

26.7

0.6

1.5

127

1 each

Figs, fresh

9.6

1.7

7.9

0.2

0.4

37

0.25 cup

Grapes

7.1

0.4

6.7

0.2

0.3

28

0.25 cup

Honeydew Melon

3.9

0.3

3.6

0.0

0.2

15

1 each

Kiwifruit

11.3

2.6

8.7

0.3

0.8

46

0.25 cup

Mango

7.0

0.7

6.3

0.1

0.2

27

1 each

Nectarine

16.0

2.2

13.8

0.6

1.3

67

1 each

Orange

16.3

3.4

12.9

0.1

1.4

64

0.25 cup

Papaya

3.4

0.6

2.8

0.0

0.2

14

1 each

Peach, medium

10.9

2.0

8.9

0.1

0.7

42

1 each

Pear, medium

25.1

4.0

21.1

0.7

0.6

98

0.25 cup

Pineapple

4.8

0.5

4.3

0.2

0.2

19

1 each

Plums

8.6

1.0

7.6

0.4

0.5

36

0.25 cup

Prunes

26.7

3.0

23.6

0.2

1.1

102

0.25 cup

Raspberries

3.6

2.1

1.5

0.2

0.3

15

0.25 cup

Seedless Raisins

32.6

1.7

31.0

0.2

1.3

124

0.25 cup

Strawberries

2.7

0.9

1.8

0.1

0.2

11

1 each

Tangerine

7.8

1.6

6.2

0.1

0.4

31

0.25 cup

Watermelon

2.8

0.2

2.6

0.2

0.2

12

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

0.5 cup

Bulgur Wheat-Cooked

16.9

4.1

12.8

0.2

2.8

76

2 tbs

Cornmeal

11.7

1.1

10.6

0.5

1.2

55

0.5 cup

Couscous-Cooked

18.2

1.1

17.1

0.1

3.0

88

0.5 cup

Hominy-Cooked

11.8

2.1

9.7

0.7

1.2

59

0.5 cup

Kasha-Cooked

74.3

9.4

64.8

2.7

11.6

343

0.5 cup

Millet-Cooked

28.4

1.6

26.8

1.2

4.2

143

2 tbs

Oat Bran-Dry

7.8

1.8

6.0

0.8

2.0

29

0.5 cup

Pearled Barley-Cooked

22.2

3.0

19.2

0.3

1.8

97

0.25 cup

Quinoa Grain-Dry

29.3

2.5

26.8

2.5

5.6

159

0.5 cup

Rice, brown, cooked

22.4

1.8

20.6

0.9

2.5

108

0.5 cup

Rice, white, cooked

22.3

0.3

21.9

0.2

2.1

103

0.5 cup

Rice, wild, cooked

17.5

1.5

16.0

0.3

3.3

83

2 tbs

Wheat Germ-Toasted

7.0

1.8

5.2

1.5

4.1

54

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

2 tbs

Barbecue Sauce

4.0

0.4

3.6

0.6

0.6

23

0.25 cup

Gravy, au jus

1.5

0.0

1.5

0.1

0.7

10

0.25 cup

Gravy, canned (chicken, beef, turkey, etc)

3.2

0.2

3.0

3.4

1.1

47

2 tbs

Hollandaise Sauce

0.3

0.0

0.3

9.1

1.0

85

0.25 cup

Spaghetti/Marinara Sauce

5.1

1.0

4.1

1.3

0.9

36

0.25 cup

Sweet & Sour Sauce

15.1

0.1

15.1

0.0

0.2

59

2 tbs

Tartar Sauce

1.2

0.1

1.1

16.4

0.4

149

2 tbs

Teriyaki Sauce

5.7

0.0

5.7

0.0

2.1

30

0.25 cup

Tomato Sauce

4.4

0.9

3.5

0.1

0.8

18

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 tbs

Basil, fresh

0.1

0.1

0.0

0.0

0.1

1

1 tbs

Chives, fresh

0.1

0.1

0.1

0.0

0.1

1

1 tbs

Cilantro (Chinese Parsley)

0.1

0.1

0.0

0.0

0.1

1

1 tbs

Dill, fresh

0.0

0.0

0.0

0.0

0.0

0

1 tbs

Parsley, fresh

0.2

0.1

0.1

0.0

0.1

1