FreeZone.SSan.com

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

6 oz-wt

Chicken Breast Cutlet

0.0

0

0.0

12.7

48.7

322

6 oz-wt

Chicken Breast, boneless

0.0

0

0.0

12.7

48.7

322

1 each

Chicken leg

0.0

0

0.0

15.4

29.7

265

1 each

Chicken Thigh

0.0

0

0.0

9.6

15.5

153

6 oz-wt

Chicken Thigh, boneless

0.0

0

0.0

34.6

39.2

479

6 oz-wt

Chicken Thigh, skinless, boneless

0.0

0

0.0

8.9

44.6

270

1 each

Chicken Wing

0.0

0

0.0

6.6

9.1

99

6 oz-wt

Chicken, ground

0.0

0

0.0

22.5

40.2

374

6 oz-wt

Chicken, light and dark, roasted, chopped

0.0

0

0.0

12.6

49.2

323

6 oz-wt

Chicken, whole

0.1

0

0.1

14.7

29.8

260

2 oz-wt

Chicken/turkey sausage

0.3

0

0.3

6.4

9.6

97

6 oz-wt

Cornish Game Hen

0.0

0

0.0

26.1

31.9

372

6 oz-wt

Duck breast, skinless

0.0

0

0.0

9.6

45.0

279

6 oz-wt

Duck, whole

0.0

0

0.0

89.2

26.1

916

6 oz-wt

Goose, whole

0.0

0

0.0

23.6

27.1

329

6 oz-wt

Turkey breast cutlet

0.0

0

0.0

1.5

59.3

266

6 oz-wt

Turkey Breast, skinless, boneless

0.0

0

0.0

1.5

59.3

266

6 oz-wt

Turkey, ground

0.0

0

0.0

21.2

44.1

378

6 oz-wt

Turkey, whole

0.1

0

0.1

12.2

36.1

264

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 oz-wt

Anchovies in Oil-Cnd-Drained

0.0

0

0.0

2.8

8.2

60

6 oz-wt

Bluefish

0.0

0

0.0

9.3

43.7

270

6 oz-wt

Catfish

0.0

0

0.0

17.2

35.3

306

6 oz-wt

Clams, canned

8.7

0

8.7

3.3

43.5

252

6 oz-wt

Cod

0.0

0

0.0

1.5

38.8

179

3 oz-wt

Cod, salted

0.0

0

0.0

2.0

53.4

247

6 oz-wt

Conch

26.4

0

26.4

1.4

81.1

468

6 oz-wt

Crab meat

0.0

0

0.0

3.0

34.4

174

6 oz-wt

Crab, canned

0.0

0

0.0

2.1

34.9

168

6 oz-wt

Crab, steamed

0.0

0

0.0

3.0

34.4

174

6 oz-wt

Halibut

0.0

0

0.0

5.2

47.2

249

6 oz-wt

Lobster meat

2.2

0

2.2

1.0

34.9

167

6 oz-wt

Lobster, whole

2.2

0

2.2

1.0

34.9

167

6 oz-wt

Mackerel

0.0

0

0.0

30.3

40.6

446

6 oz-wt

Mahi mahi

0.0

0

0.0

1.6

42.0

193

6 oz-wt

Mussels

8.4

0

8.4

5.1

27.0

195

6 oz-wt

Oysters

12.5

0

12.5

3.5

11.8

134

6 oz-wt

Salmon steak

0.0

0

0.0

24.6

45.1

415

6 oz-wt

Salmon, smoked

0.0

0

0.0

7.3

31.1

199

6 oz-wt

Scallops

3.9

0

3.9

5.4

27.7

182

6 oz-wt

Scrod

0.0

0

0.0

1.5

38.8

179

6 oz-wt

Shrimp

0.0

0

0.0

1.8

35.6

168

6 oz-wt

Smoked fish

0.0

0

0.0

34.3

30.0

437

6 oz-wt

Snapper

0.0

0

0.0

3.0

46.5

227

6 oz-wt

Squid

7.0

0

7.0

3.1

35.3

209

6 oz-wt

Trout

0.0

0

0.0

12.2

41.3

287

6 oz-wt

Tuna filet

0.0

0

0.0

2.2

53.0

245

6 oz-wt

Tuna steak

0.0

0

0.0

2.2

53.0

245

6 oz-wt

Tuna, canned, oil packed

0.0

0

0.0

14.0

49.6

337

6 oz-wt

Tuna, canned, water packed

0.0

0

0.0

1.4

43.4

197

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

10 piece

Potato Chips

10.6

0.9

9.7

6.9

1.4

107

10 piece

Pretzels

47.5

1.9

45.6

2.1

5.5

229

0.5 oz-wt

Soy Nuts

4.5

2.5

2.0

2.0

6.0

60

10 piece

Tortilla Chips

11.3

1.2

10.2

4.7

1.3

90

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 cup

Broth, beef

1.0

0.0

1.0

1.4

4.8

38

1 cup

Broth, chicken

1.5

0.0

1.5

1.5

3.1

31

1 cup

Soup, black bean

19.8

4.4

15.4

1.5

5.6

116

1 cup

Soup, chicken noodle

9.4

0.7

8.6

2.5

4.0

75

1 cup

Soup, cream of potato

17.2

0.5

16.7

6.4

5.8

149

1 cup

Soup, cream of tomato

22.3

2.7

19.6

6.0

6.1

161

1 cup

Soup, minestrone

11.2

1.0

10.3

2.5

4.3

82

1 cup

Soup, New England clam chowder

16.6

1.5

15.1

6.6

9.5

164

1 cup

Soup, onion

8.2

1.0

7.2

1.7

3.8

58

1 cup

Soup, vegetable

19.0

1.2

17.8

3.7

3.5

122

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

8 fl oz

Soy Milk

4.4

3.2

1.2

4.7

6.7

81

4 oz-wt

Tofu, firm

4.9

2.6

2.2

9.9

17.9

164

4 oz-wt

Tofu, silken

3.3

0.1

3.2

3.1

5.4

62

Portion

Food Item

Total Carbs

-Fiber

=Net Carbs

Fat

Protein

Calories

1 each

Artichoke

13.4

6.5

6.9

0.2

4.2

60

1 each

Artichoke hearts, marinated

1.0

0.0

1.0

2.5

0.0

25

6 each

Asparagus spears

3.8

1.4

2.4

0.3

2.3

22

0.5 cup

Beans, green

4.9

2.0

2.9

0.2

1.2

22

1 cup

Bok Choi

1.5

0.7

0.8

0.1

1.1

9

0.5 cup

Broccoflower

3.1

1.6

1.5

0.2

1.5

16

0.5 cup

Broccoli

3.9

2.3

1.7

0.3

2.3

22

0.5 cup

Broccoli rabe

2.0

0.0

2.0

0.0

1.3

10

6 each

Brussels sprouts

10.9

3.3

7.6

0.6

3.2

49

0.5 cup

Cabbage, green

1.9

0.8

1.1

0.1

0.4

8

0.5 cup

Cabbage, red

1.9

0.8

1.1

0.1

0.5

9

0.5 cup

Cabbage, sauerkraut

5.1

3.0

2.1

0.2

1.1

22

0.5 cup

Cabbage, savoy

2.1

1.1

1.1

0.0

0.7

9

1 each

Carrots, medium

7.3

2.2

5.1

0.1

0.7

31

6 each

Cauliflower

4.4

2.9

1.5

0.5

2.0

25

1 each

Celery stalk

1.5

0.7

0.8

0.1

0.3

6

1 tbs

Celery, chopped

0.3

0.1

0.1

0.0

0.1

1

1 each

Chili Pepper

0.0

0.0

0.0

0.0

0.0

20

1 tbs

Chilies, green, chopped

0.5

0.5

0.0

0.0

0.0

3

4 oz-wt

Collards

7.3

4.1

3.2

0.4

3.1

37

0.5 cup

Corn

16.0

2.0

14.1

0.4

2.3

66

1 each

Cucumber, English

4.0

1.1

2.8

0.3

0.9

19

0.5 each

Cucumber, small

2.5

0.7

1.8

0.2

0.6

12

0.5 cup

Daikon

1.8

0.7

1.1

0.0

0.3

8

0.5 cup

Eggplant

3.3

1.2

2.0

0.1

0.4

14

0.5 cup

Eggplant, Italian

3.3

1.2

2.0

0.1

0.4

14

0.5 cup

Endive

1.8

1.4

0.4

0.0

0.4

8

0.5 cup

Escarole

0.8

0.8

0.1

0.1

0.3

4

0.5 cup

Fennel

3.2

1.3

1.8

0.1

0.5

13

1 cup

Greens, mixed

1.6

1.2

0.4

0.1

0.9

9

0.5 cup

Jicama

5.7

3.2

2.5

0.1

0.5

25

0.5 cup

Kale

3.7

1.3

2.4

0.3

1.2

18

1 each

Leeks

12.6

1.6

11.0

0.3

1.3

54

1 cup

Lettuce, butterhead

1.3

0.6

0.7

0.1

0.7

7

1 cup

Lettuce, romaine

1.3

1.0

0.4

0.1

0.9

8

0.5 cup

Mushroom, portabello

1.4

0.4

1.0

0.1

1.0

9

2 tbs

Mushrooms, dried

8.9

2.9

6.0

0.7

5.6

64

0.5 cup

Mushrooms, fresh

1.4

0.4

1.0

0.1

1.0

9

4 oz-wt

Okra

7.5

2.5

5.0

0.3

1.9

34

1 each

Onions

9.5

2.0

7.5

0.2

1.3

42

0.25 cup

Onions, green

1.8

0.7

1.2

0.0

0.5

8

0.5 cup

Peas, edible podded

5.6

2.2

3.4

0.2

2.6

34

0.5 cup

Peas, green

9.9

3.4

6.5

0.3

3.8

55

0.5 cup

Pepper, green

4.8

1.3

3.4

0.1

0.7

20

0.5 cup

Pepper, red

4.8

1.5

3.3

0.1

0.7

20

1 each

Peppers, jalapeno

0.8

0.4

0.4

0.1

0.2

4

0.5 each

Peppers, roasted

2.4

0.4

2.0

0.1

0.3

10

1 each

Potato, sweet

22.4

3.1

19.2

0.1

1.8

95

0.5 cup

Potato, white

15.4

1.5

13.9

0.1

1.4

66

0.5 cup

Pumpkin

9.9

3.6

6.3

0.3

1.3

42

0.5 cup

Radicchio

0.9

0.2

0.7

0.1

0.3

5

6 each

Radishes

1.0

0.4

0.5

0.1

0.2

5

0.5 cup

Rhubarb

2.8

1.1

1.7

0.1

0.5

13

0.25 cup

Shallots

6.7

0.3

6.4

0.0

1.0

29

1 cup

Spinach, raw

1.1

0.8

0.2

0.1

0.9

7

0.5 cup

Squash, acorn

14.9

4.5

10.4

0.1

1.1

57

0.5 cup

Squash, butternut

10.8

2.9

7.9

0.1

0.9

41

0.5 cup

Squash, spaghetti

5.0

1.1

3.9

0.2

0.5

21

0.5 cup

Squash, summer

2.5

1.1

1.4

0.1

0.7

11

1 each

Squash, zucchini

5.7

2.4

3.3

0.3

2.3

27

0.5 cup

Swiss chard

0.7

0.3

0.4

0.0

0.3

3

1 each

Tomatillos

2.0

0.6

1.3

0.3

0.3

11

1 each

Tomato, plum

4.2

1.0

3.2

0.3

0.8

19

1 each

Tomato, small

4.2

1.0

3.2

0.3

0.8

19

0.5 cup

Tomatoes, canned

5.2

1.2

4.0

0.2

1.1

23

6 each

Tomatoes, cherry

4.7

1.1

3.6

0.3

0.9

21

0.5 cup

Tomatoes, chopped

3.5

0.8

2.6

0.2

0.6

16

0.25 cup

Tomatoes, sun dried, oil-packed

6.4

1.6

4.8

3.9

1.4

59

0.5 cup

Turnips

3.8

1.6

2.3

0.1

0.6

16

0.5 cup

Waterchestnuts

8.7

1.8

7.0

0.0

0.6

35

0.5 cup

Watercress

0.2

0.2