Carb Counts in Foods

Controlling Carbohydrates


  The sections below give approximations for the amount of carbohydrates in a particular food or food category. This is an easy way to control your carbohydrate intake without the stress of counting each bit! Whole, real food choices are best – organic, if possible. Controlling carbohydrates doesn’t mean you can’t enjoy whole grains or…


The sections below give approximations for the amount of carbohydrates in a particular food or food category. This is an easy way to control your carbohydrate intake without the stress of counting each bit! Whole, real food choices are best – organic, if possible. Controlling carbohydrates doesn’t mean you can’t enjoy whole grains or fruit, it just means that the amount needs to be monitored. Approximately 70 to 80 grams of carbohydrates a day is typically appropriate for those wanting to control carbohydrates for weight loss and overall health.

 

Bread, Grains, and Starchy Vegetables: 15 grams of carbohydrate per serving

  • slice bread (1 oz) or one small roll
  • ½ cup cooked cereal, pasta, rice, or other cooked grain
  • ½ cup cooked dry beans, lentils, peas, or corn
  • 1 small potato
  • ½ cup sweet potato or yam
  • ¾ cup winter squash

 

Natural Grocers carries a variety of products that can fit into a low-carb diet, such as:

  • Julian Bakery Paleo Breads
  • Julian Bakery Paleo Wraps
  • Explore-Asian Bean Pastas
  • Sea Tangle Kelp Noodles
  • House Foods Shirataki Noodles
  • NoOodle Noodles
  • Livin Spoonful Crackers
  • A variety of chips made with bean flour (such as Beanitos)

 

Non-starchy Vegetables: 5 grams of carbohydrate per serving

  • 1 cup raw leafy vegetables like spinach, chard, Romaine lettuce, and kale.
  • ½ cup fresh or frozen non-starchy vegetables (cooked or chopped raw), like broccoli, Brussels sprouts, cauliflower, sweet red and green bell peppers, chives, eggplant, tomatoes, cucumbers, radishes, cauliflower, sprouts, artichokes, green chilies, celery, parsley, leeks, zucchini, asparagus, broccoli, green beans, snow peas, bok choy, mushrooms, garlic, collard greens, cabbage, seaweed.
  • ¾ cup vegetable juice

 

Nuts, Seeds and Nut Butters: 4 to 8 grams carbohydrate per 1 oz. serving

  • Almonds, 6 grams
  • Cashews, 8 grams
  • Coconut, dried 7 grams
  • Brazil nuts, 4 grams
  • Peanuts, 5 grams
  • Peanut butter 2 Tbsp has 7 grams
  • Pecans, 5 grams
  • Sunflower seeds, 5 grams
  • Walnuts, 4 grams
  • Macadamia nuts, 4 grams
  • Edamame (green soybeans), ½ cup boiled 10 grams (most other beans and legumes tend to be high in carbohydrates)

 

Animal-Derived Foods: 0 to 1 gram per 3.5 oz. serving (baked, stewed, or roasted, not breaded and/or fried)

  • Beef and wild game (buffalo, elk, goose, pheasant, quail, deer)
  • Pork
  • Poultry (chicken, turkey)
  • Eggs (cooked any way) – .5 grams whole medium
  • Fish and seafood (sardines, wild salmon, catfish, halibut, anchovies, crab)
  • Liver, 3 grams

 

Beverages

  • Filtered water, herbal tea, organic black coffee (plain will be 0 grams)
  • Coconut milk 1 cup has 6.5 grams

 

Sugary Fruits: 15 g of carbohydrate per serving

  • 1 medium apple, banana, or orange
  • ½ cup chopped, cooked, or canned fruit
  • ½ cup juice (e.g. ½ cup fresh orange juice = 14 grams)
  • ¼ cup dried fruit
  • Avocados, 1 medium, 12 grams

 

Lower-Sugar Fruits: 0.5 to 10 grams per ½ cup serving

  • Blackberries, 9 grams
  • Blueberries, 10 grams
  • Raspberries, 7 grams
  • Strawberries, 5 grams
  • Cranberries, whole 6 grams
  • Cherries, sweet 10 grams
  • Grapefruit, ½ medium pink 10 grams
  • Lemon, raw 1 med 6 grams
  • Olives, 0.5 grams per 1 oz. serving

 

Fats and Oils

This category has only trace amounts of carbohydrates. Extra virgin olive oil, coconut oil, butter, ghee, palm, and oils made from walnut, avocado, sesame, and flaxseed.

 

Milk and yogurt: 12 g of carbohydrate per serving

  • 1 cup milk or yogurt, plain and not sweetened

 

Cheese: 0 to 5 grams per 1 oz. serving

  • Cheddar, 0.5 grams
  • Cottage, 1 gram
  • Feta, 1 gram
  • Mozzarella, 1 gram
  • Parmesan, 1 gram
  • Ricotta, 1 gram

 

Sweeteners

  • Sugar: 1 tsp = 4 grams

 

Sugar-free Sweeteners:

  • stevia, lo han, and xylitol (xylitol has carbohydrates, but none are coming from quick-absorbing sugar)