Carbohydrate Counter

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

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

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

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

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

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

FATS/OILS

Canola . . . . . . . . . 0.0 trace
Olive . . . . . . . . .   0.0 trace
Peanut . . . . . . . . . 0.0 trace
Safflower . . . . . . . . 0.0 trace
Walnut . . . . . . . . . 0.0 trace

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

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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