South Suburban Family Medicine Carb Counter - Denver's Diet Doctor

[Pages:12]Denver's Diet Doctor

Carb Counter

Portion

12 oz 1 oz 1 oz-wt 1 oz-wt 1 oz-wt 4 oz 4 oz 1 oz-wt 1 oz-wt 1 oz-wt 1 oz-wt 1 oz-wt

Alcohol

Food Item

Beer Bourbon, 80 proof Brandy, 86 proof Brandy, 86 proof Gin, 80 proof Medium white wine Red wine Rum, 80 proof Tequila, 80 proof Triple Sec liqueur, 1 shot Vodka, 80 proof Whiskey, 80 proof

Total Carbs (g)

13.2 0 0 0 0 0.9 2 0 0

12.5 0 0

Portion

2 tbs 1 oz-wt 0.5 tsp 0.5 tsp 2 tbs 0.5 tsp 0.5 tsp 2 tbs 2 tbs 2 tbs 1 each 1 tsp 1 tsp 1 tbs 1 tsp 1 tsp

Baking Products

Food Item

Total Carbs (g)

All purpose white our

11.9

Baking chocolate, unsweetened 8

Baking powder

0.6

Baking soda

0

Chocolate chips, semisweet

13.3

Cinnamon

0.9

Cocoa powder, unsweetened

0.5

Coconut milk, canned

0.8

Coconut, dried, unsweetened

2.4

Cornmeal

13.4

Gelatin, unsweetened

0

Ghee

0

Margarine

0

Molasses

12.5

Sugar, brown

4.5

Sugar, white

4.2

Your Prescription For Weight Loss and Optimum Health

South Suburban Family Medicine

Je ry N. Gerber, M.D. Board Certi ed Family Physician

Based on The Science of Carbohydrate Restriction Most insurance plans accepted

Most insurance plans accepted

Fiber (g)

0.7 0 0 0 0 0 0 0 0 0 0 0

Net Carbs (g)

12.5 0 0 0 0 0.9 2 0 0

12.5 0 0

Fat (g)

0 0 0 0 0 0 0 0 0 0.1 0 0

Protein (g)

1.1 0 0 0 0 0.1 0.2 0 0 0 0 0

Calories

146 64 71 71 65 80 85 65 65 100 65 65

Fiber (g)

0.4 4.4 0 0 1.2 0.6 0.3 0.3 1.6 1.3 0 0 0 0 0 0

Net Carbs (g)

11.5 3.7 0.6 0 12 0.3 0.2 0.5 0.8 12.1 0 0 0 12.5 4.5 4.2

Fat (g)

0.2 15.7

0 0 6.3 0 0.1 6 6.3 0.3 0 4.2 3.8 0 0 0

Protein (g)

1.6 2.9 0 0 0.9 0 0.2 0.6 0.7 1.5 6 0 0 0 0 0

Calories

57 148

1 0 101 3 3 56 64 63 23 37 34 48 17 16

Portion

1 each 1 each 1 each 1 each 1 each 1 each 1 piece 5 each 5 each 5 each 5 each 1 each 1 each 1 each 1 piece 1 each 1 each 1 piece 1 piece 1 piece 1 each 1 piece 1 each 1 each 1 piece 1 piece 1 piece

Breads, Rolls & Crackers

Food Item

Total Carbs (g)

Bagel, 2 ? oz

38

Biscuit, 2 oz

27.6

Blueberry Muffin, 2 oz

27.4

Bran Muffin, 2 oz

23.8

Breadsticks, sesame, small

2.2

Corn Muffin, 2 oz

29

Cornbread 2.5x2.5x1.5 piece

22.7

Crackers, butter-type

51.4

Crackers, rye wafers

44.2

Crackers, saltines

10.7

Crackers, water

10

Croissant

27

English muffin

26

Hard white roll

30

Italian bread

15

Pita pocket bread, 6 ?" diameter 33.4

Popover

10.4

Pumpernickel bread

12.4

Raisin bread

13.6

Rye bread

15.5

Soft hoagie roll

32

Sourdough bread

13

Tortilla, corn

12.1

Tortillas, flour, 8" diameter

25.3

Wheat bread

11.8

White bread

14.9

Whole grain bread

11.8

Fiber (g)

1.7 1 1.5 4 0.1 1.9 1.9 1.5 12.6 0.5 0.6 0 1.5 1.3 0.8 1.3 0.3 1.7 1.1 1.9 2 0.8 1.4 0 1.1 0.7 1.1

Net Carbs (g)

36.3 26.6 25.9 19.8 2.1 27.1 20.7 49.8 31.6 10.3 9.4 27 24.5 28.7 14.2 32.1 10.1 10.7 12.5 13.6 30 12.2 10.8 25.3 10.7 14.2 10.7

Fat (g)

1.1 6.9 3.7 7.3 0.5 4.8 4.9 18.3 0.5 1.8 0 17 1 2.5 1.1 0.7 1.5 0.8 1.1 1.1 4.5 0.8 0.7 3.1 1 1.1 1

Protein (g) Calories

7.5

195

4.2

191

3.1

158

4

164

0.4

15

3.4

174

4

152

5.8

393

5.3

184

1.4

65

1.3

44

4

270

4.4

133

5.6

167

2.6

81

5.5

165

2.6

67

2.3

65

2.1

71

2.7

83

7

200

2.2

69

1.5

58

4.4

146

2.3

65

2.5

80

2.3

65

Portion

0.5 cup 0.5 cup 0.5 cup 0.5 cup 0.5 cup 0.5 cup 2 tbs 0.5 cup 0.5 cup 0.5 cup 0.5 cup 0.5 cup

Beans

Food Item

Baby lima beans Black beans Black eyed peas CA red kidney beans Chickpea/Garbanzo beans Great northern beans Hummos/Hummus Lentils Navy beans Pink beans Pinto beans Soybeans

Total Carbs (g)

21.2 20.4 17.9 19.8 22.5 18.7 6.2 19.9 23.9 23.6 18 9.9

Fiber (g)

7 7.5 5.6 8.2 6.2 6.2 1.6 7.8 5.8 4.5 7 3.8

Net Carbs (g)

14.2 12.9 12.3 11.6 16.2 12.5 4.6 12.1 18.1 19.1 11 6.2

Fat (g)

0.3 0.5 0.5 0.1 2.1 0.4 2.6 0.4 0.5 0.4 1 5.8

Protein (g) Calories

7.3

115

7.6

114

6.6

100

8.1

110

7.3

134

7.4

104

1.5

53

8.9

115

7.9

129

7.7

126

7

110

11.1

127

Portion

1 cup 0.5 cup 0.5 cup 0.5 cup 1 cup 1 cup 1 cup

Cereals

Food Item

Total Carbs (g)

Corn flakes

24.2

Cream of rice cereal, cooked

13.9

Cream of wheat, cooked

15.8

Oatmeal, cooked

12.6

Puffed wheat cereal

11.1

Raisin Bran

47.1

Rice Krispies

22.8

Fiber (g)

0.8 0.1 1.4 2 0.6 8.2 0.3

Net Carbs (g)

23.4 13.8 14.3 10.6 10.5 38.9 22.5

Fat (g)

0.2 0.1 0.2 1.2 0.2 1.5 0.3

Protein (g) Calories

1.8

102

1.1

63

2.2

77

3

73

2.1

51

5.6

186

1.7

100

Portion

1 piece 2 tbs 2 tbs 2 tbs 0.5 cup 2 tbs 2 tbs 2 tbs 1 oz-wt 2 tbs 2 tbs 2 tbs 2 tbs 1 oz-wt 0.25 cup 2 tbs

Cheeses

Food Item

Total Carbs (g)

American cheese, 2/3 oz slice

0.3

Blue cheese, crumbled

0.4

Cheddar cheese, shredded

0.2

Cream cheese

0.8

Creamed cottage cheese-

small curd

2.8

Feta cheese, crumbled

0.8

Fontina cheese, shredded

0.2

Goat cheese, soft type

0.3

Mascarpone cheese

0.6

Monterey Jack cheese,

shredded

0.1

Mozzarella cheese, whole milk,

shredded

0.3

Muenster cheese, shredded

0.2

Parmesan cheese, shredded

0.3

Provolone cheese, diced

0.6

Ricotta cheese, whole milk

1.9

Swiss cheese, shredded

0.5

Fiber (g)

0 0 0 0

0 0 0 0 0

0

0 0 0 0 0 0

Net Carbs (g)

0.3 0.4 0.2 0.8

Fat (g)

6.6 4.8 4.7 10.1

2.8

4.7

0.8

4

0.2

4.2

0.3

6.5

0.6

13.2

0.1

4.3

0.3

3.1

0.2

4.2

0.3

2.7

0.6

7.5

1.9

8

0.5

3.7

Protein (g) Calories

4.7

79

3.6

60

3.5

57

2.2

101

13.1

109

2.7

49

3.5

53

5.7

82

2

126

3.5

53

2.7

40

3.3

52

3.8

42

7.3

100

6.9

107

3.8

51

Portion

1 tbs 1 tbs 1 tsp 1 tbs 2 tbs 1 tsp 1 tsp 1 each 1 tsp 1 each 1 tbs 1 tsp 1 tsp 1 tsp 1 tsp 1 tbs 1 tbs 1 tbs 5 each 5 each 1 tbs 1 tbs 1 tsp 1 tbs 1 tbs 1 tbs 1 tbs 1 tbs 1 tbs 1 tbs 1 tbs 1 tbs 1 tsp

Condiments

Food Item

Balsamic vinegar Capers Chili powder Cider vinegar Cranberry sauce Cumin Dijon mustard Dill pickle Fish sauce Garlic Ginger, Root slices Honey Horseradish, prepared Jam Jelly Ketchup/Catsup Maple syrup Miso paste Olives, black Olives, green Pesto sauce Pickle relish Preserves Red Wine vinegar Rice vinegar, seasoned Salsa, green Salsa, red Sherry vinegar Soy sauce Soy sauce, low sodium Tahini White Wine vinegar Worcestershire sauce

Total Carbs (g)

2.3 0.4 1.4 0.9 13.5 0.8 0.6 2.7 0.2 1 0.9 5.8 0.6 4.6 4.5 4.2 13.4 3 1.4 2.5 1 5.4 4.6 0 3 0.6 0.8 0.9 1 1.4 3.2 1.5 0.9

Fiber (g)

0 0.3 0.9 0 0.3 0.7 0.1 0.8 0 0.1 0.1 0 0.2 0.1 0.1 0.2 0 0.4 0.7 0 0.4 0.2 0.1 0 0 0.1 0.1 0 0.1 0.1 0.7 0 0

Net Carbs (g)

2.3 0.1 0.5 0.9 13.1 0.1 0.5 1.9 0.2 0.9 0.8 5.8 0.4 4.5 4.4 4 13.4 2.6 0.7 2.5 0.6 5.2 4.5 0 3 0.6 0.7 0.9 0.9 1.2 2.5 1.5 0.9

Fat (g)

0 0.1 0.4 0 0.1 0.5 0.5 0.1 0 0 0 0 0 0 0 0.1 0 0.8 2.3 5 7.1 0.1 0 0 0 0 0 0 0 0 8 0 0

Protein (g) Calories

0.1

10

0.2

2

0.3

8

0

2

0.1

52

0.4

9

0.3

6

0.4

12

0.3

2

0.2

4

0.1

4

0

21

0.1

2

0

19

0

18

0.2

16

0

52

1.9

27

0.2

25

0

50

2.8

78

0.1

20

0

19

0

0

0

12

0.2

4

0.1

4

0

2

1.9

11

0.8

8

2.6

89

0

5

0

4

Portion

1 tsp 1 cup 2 tbs 2 tbs 1 cup 1 cup 2 tbs 1 tsp 1 cup 1 cup

Dairy - Milk, Cream & Butter

Food Item

Total Carbs (g) Fiber (g)

Butter

0

0

Buttermilk, 1% lowfat

13

0

Half and Half cream

1

0

Heavy Whipping cream

0.8

0

Milk, 2%

11.7

0

Milk, whole

11.4

0

Sour cream

1.2

0

Whipped butter

0

0

Yogurt, lowfat, plain

17.2

0

Yogurt, whole milk, plain

11.4

0

Net Carbs (g)

0 13 1 0.8 11.7 11.4 1.2 0 17.2 11.4

Fat (g)

3.8 2.5 3 11 47 8.1 6 2.6 3.8 8

Protein (g) Calories

0

34

9

110

1

40

0.6

103

8.1

121

8

150

0.9

62

0

23

12.9

155

8.5

150

Portion

1 piece 1 piece 1 piece 1 piece 1 oz-wt 1 oz-wt 1 each 1 each 1 each 1 each 1 each 1 each 0.5 cup 0.5 cup 0.5 cup 1 piece 1 piece 1 piece 1 piece 1 piece

Desserts & Pastries

Food Item

Total Carbs (g)

Cake, angel food, 1/12 cake

29.4

Cake, chocolate layer, 3 oz slice 38

Cake, coffee cake, 2 oz slice

29.6

Cake, pound cake, 1 oz slice

13.8

Chocolate, dark

17.9

Chocolate, milk

16.8

Cookie, chocolate chip, ? oz

10.3

Cookie, oatmeal, ? oz

12.4

Cookie, peanut butter, 2/3 oz

11.8

Cookie, sugar, ? oz

10.2

Doughnut, glazed

26.6

Doughnut, plain

19

Ice cream, chocolate

18.6

Ice cream, fruit

18.2

Ice cream, vanilla

15.6

Pie, apple, 1/8 of 9" pie

57.5

Pie, Cherry, 1/8 of 9" pie

69.3

Pie, lemon meringue, 1/6 of 8" pie 53.3

Pie, pecan, 1/8 of 9" pie

63.7

Pie, pumpkin, 1/8 of 9" pie

40.9

Fiber (g)

0.1 2 0.7 0.1 1.7 1 0.5 0.5 0.4 0.1 0.7 1 0.8 0.2 0 2.2 2.7 1.4 6.1 4.2

Net Carbs (g)

29.2 36 28.9 13.7 16.2 15.8 10 11.9 11.4 10.1 25.9 18 17.8 18 15.3 55.3 66.6 52 57.6 36.7

Fat (g)

0.2 16 5.4 5.6 8.5 8.7 4.1 3.3 4.8 3.2 13.7 11 7.3 5.5 7.3 19.4 22 9.8 27.1 14.4

Protein (g) Calories

3.1

129

2

300

3.1

178

1.6

110

1.2

136

2

145

0.9

79

1.1

81

1.8

95

0.8

72

3.8

242

3

180

2.5

143

2.1

127

2.3

133

3.7

411

5

486

1.7

303

6

503

7

316

Portion

1 each 1 each 1 each

Eggs

Food Item

Egg, white Egg, yolk Egg, whole

Total Carbs (g)

0.3 0.3 0.6

Fiber (g)

0 0 0

Net Carbs (g)

0.3 0.3 0.6

Fat (g)

0 5.1 5.3

Protein (g) Calories

3.5

17

2.8

59

63

78

Portion

1 each 0.25 cup 0.25 cup

1 each 1 each 1 each 0.25 cup 0.25 cup 0.25 cup 0.25 cup 0.25 cup 0.25 cup 0.25 cup 0.25 cup 1 each 1 each 0.25 cup 0.25 cup 0.5 cup 0.5 cup 0.5 cup 0.5 cup 1 tbs 1 tbs 0.5 cup 0.5 cup 1 each 0.25 cup 1 each 1 each 0.25 cup 1 each 1 each 0.25 cup 1 each 0.25 cup 0.25 cup 0.25 cup 0.25 cup 1 each 0.25 cup

Fruit & Fruit Juices

Food Item

Total Carbs (g)

Apple, medium

21

Applesauce

6.9

Apricots, dried

24.9

Apricots, fresh

3.9

Avocado

14.9

Banana, small

23.7

Blackberries

4.6

Blueberries

5.1

Cantaloupe

3.3

Cherries

4.8

Cranberries, raw

3

Currants, dried

26.7

Dates, chopped

32.7

Figs, dried

32.5

Figs, fresh

9.6

Grapefruit juice, canned,

unsweeneted, cup

9.2

Grapes

7.1

Honeydew melon

3.9

Juice, apple

14.5

Juice, cranberry

18.2

Juice, grape

18.9

Juice, grapefruit

11.1

Juice, lemon

1.3

Juice, lime

1.4

Juice, orange

13.4

Juice, tomato

5.1

Kiwifruit

11.3

Mango

7

Nectarine

16

Orange

16.3

Papaya

3.4

Peach, medium

10.9

Pear, medium

25.1

Pineapple

4.8

Plums

8.6

Prunes

26.7

Raspberries

3.6

Seedless raisins

32.6

Strawberries

2.7

Tangerine

7.8

Watermelon

2.8

Fiber (g)

3.7 0.7 3.6 0.8 10.1 2.4 1.9 1 0.3 0.7 1 2.4 3.3 5.8 1.7

1.4 0.4 0.3 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.5 2.6 0.7 2.2 3.4 0.6 2 4 0.5 1 3 2.1 1.7 0.9 1.6 0.2

Net Carbs (g)

17.3 6.2 21.3 3.1 4.8 21.2 2.7 4.1 3 4.2 2 24.2 29.4 26.4 7.9

Fat (g)

0.5 0 0.2 0.1 30.8 0.5 0.1 0.1 0.1 0.3 0 0.1 0.2 0.6 0.2

7.9

0.1

6.7

0.2

3.6

0

14.4

0.1

18.1

0.1

18.8

0.1

10.9

0.1

1.3

0

1.3

0

13.2

0.1

4.7

0.1

8.7

0.3

6.3

0.1

13.8

0.6

12.9

0.1

2.8

0

8.9

0.1

21.1

0.7

4.3

0.2

7.6

0.4

23.6

0.2

1.5

0.2

31

0.2

1.8

0.1

6.2

0.1

2.6

0.2

Protein (g) Calories

0.3

81

0.1

26

1.5

96

0.5

17

4

324

1

93

0.3

19

0.2

20

0.4

14

0.4

21

0.1

12

1.5

102

0.9

122

1.5

127

0.4

37

0.7

37

0.3

28

0.2

15

0.1

58

0

72

0.7

77

0.6

47

0.1

4

0.1

4

0.8

56

0.9

21

0.8

46

0.2

27

1.3

67

1.4

64

0.2

14

0.7

42

0.6

98

0.2

19

0.5

36

1.1

102

0.3

15

1.3

124

0.2

11

0.4

31

0.2

12

Portion

0.5 cup 2 tbs 0.5 cup 0.5 cup 0.5 cup 0.5 cup 2 tbs 0.5 cup 0.25 cup 0.5 cup 0.5 cup 0.5 cup 2 tbs

Portion

2 tbs 0.25 cup 0.25 cup

2 tbs 0.25 cup 0.25 cup

2 tbs 2 tbs 0.25 cup

Portion

1 tbs 1 tbs 1 tbs 1 tbs 1 tbs

Grains

Food Item

Bulgur wheat, cooked Cornmeal Couscous, cooked Hominy, cooked Kasha, cooked Millet, cooked Oat Bran, dry Pearled Barley, cooked Quinoa Grain, dry Rice, brown, cooked Rice, white, cooked Rice, wild, cooked Wheat Germ, toasted

Total Carbs (g)

16.9 11.7 18.2 11.8 74.3 28.4 7.8 22.2 29.3 22.4 22.3 17.5

7

Fiber (g)

4.1 1.1 1.1 2.1 9.4 1.6 1.8 3 2.5 1.8 0.3 1.5 1.8

Net Carbs (g)

12.8 10.6 17.1 9.7 64.8 26.8

6 19.2 26.8 20.6 21.9 16 5.2

Fat (g)

0.2 0.5 0.1 0.7 2.7 1.2 0.8 0.3 2.5 0.9 0.2 0.3 1.5

Protein (g) Calories

2.8

76

1.2

55

3

88

1.2

59

11.6

343

4.2

143

2

29

1.8

97

5.6

159

2.5

108

2.1

103

3.3

83

4.1

54

Gravies & Sauces

Food Item

Total Carbs (g)

Barbeque sauce

4

Gravy, au jus

1.5

Gravy, canned (chicken, beef,

turkey, etc.)

3.2

Hollandaise sauce

0.3

Spaghetti/Marinara sauce

5.1

Sweet & Sour sauce

15.1

Tartar sauce

1.2

Teriyaki sauce

5.7

Tomato sauce

4.4

Fiber (g)

0.4 0

0.2 0 1 0.1 0.1 0 0.9

Net Carbs (g)

3.6 1.5

Fat (g)

0.6 0.1

3

3.4

0.3

9.1

4.1

1.3

15.1

0

1.1

16.4

5.7

0

3.5

0.1

Protein (g) Calories

0.6

23

0.7

10

1.1

47

1

85

0.9

36

0.2

59

0.4

149

2.1

30

0.8

18

Herbs

Food Item

Basil, fresh Chives, fresh Cilantro (Chinese Parsley) Dill, fresh Parsley, fresh

Total Carbs (g)

0.1 0.1 0.1 0 0.2

Fiber (g)

0.1 0.1 0.1 0 0.1

Net Carbs (g)

0 0.1 0 0 0.1

Fat (g)

0 0 0 0 0

Protein (g) Calories

0.1

1

0.1

1

0.1

1

0

0

0.1

1

Portion

6 oz-wt 6 oz-wt 6 oz-wt 1 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 2 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt

Meat - Beef & Veal

Food Item

Total Carbs (g)

Beef Brisket

0

Beef Chuck

0

Beef Eye Round

0

Beef Jerky

3.1

Beef Short Ribs

0

Beef Tenderloin

0

Beef, Ground, Chuck

0

Beef, Ground, Round

0

Calf Liver

10.4

Chuck Eye Steak

0

Corned Beef Brisket

0.3

Cubed Steak

0

Frankfurter, Beef

1.1

Ground Veal

0

Meat Raw Boneless: Beef

Steak?Shell-All-Lean-1/4 Trim-Brld 0

Prime Rib

0

Rib Eye Roast

0

Rib Eye Steak

0

Roast Beef, Deli

2.3

Shell Steak

0

Sirloin Steak

0

Skirt Steak

0

Top Loin

0

Top Sirloin

0

Veal Arm Shoulder

0

Veal Breast

0

Veal Cutlet

0

Veal Loin

0

Veal Rib Chop

0

Veal Round Steak

0

Veal Scallops

0

Veal Shank

0

Veal Stew Meat

0

Fiber (g)

0 0 0 0.5 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Net Carbs (g)

0 0 0 2.6 0 0 0 0 10.4 0 0.3 0 1.1 0

Fat (g)

43.2 31.6 24 7.3 71.4 41.8 44 28.1 9.9 41.1 33.8 8.3 16.6 12.9

0

11.8

0

56.4

0

37.8

0

19.9

2.3

5.2

0

21.3

0

13.6

0

54.7

0

12.1

0

30.4

0

13.1

0

33.5

0

30.4

0

30.4

0

22.2

0

7

0

6.3

0

7.9

0

13.4

Protein (g) Calories

41.8

569

50.1

498

45.2

410

9.4

116

36.7

801

40.7

551

38.9

562

46.7

454

40.5

304

46.2

568

33.3

449

53.9

306

7.2

185

41.5

293

36

261

36.9

667

42.4

522

47.7

383

34.3

193

64.9

469

51.7

344

61.6

758

51

327

44.2

463

40.4

291

39.6

472

53.4

502

53.4

502

38

362

47.6

265

52.2

279

43.4

256

40.2

292

Portion

6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt

Meat - Lamb

Food Item

Ground Lamb Lamb Rib Chops Lamb Shoulder Lamb Stew Meat Leg of Lamb, bone in Rack of Lamb, bone in

Total Carbs (g)

0 0 0 0 0 0

Fiber (g)

0 0 0 0 0 0

Net Carbs (g)

0 0 0 0 0 0

Fat (g)

30.3 50.3 12.6 15 8.2 9.9

Protein (g) Calories

38.2

436

37.6

614

46.2

312

57.3

379

30

203

19.5

173

Portion

3 oz-wt 3 oz-wt 3 oz-wt 3 oz-wt 3 oz-wt 3 oz-wt 3 oz-wt 3 oz-wt 3 oz-wt

Meat - Lunch Meats

Food Item

Total Carbs (g)

Beef Bologna

0.7

Beef Salami

2.4

Beef Pastrami

2.6

Deli Ham

1.5

Pork Bologna

0.6

Pork Salami

1.4

Turkey Bologna

0.8

Turkey Breast

0

Turkey Roll

0.5

Fiber (g)

0 0 0 0 0 0 0 0 0

Net Carbs (g)

0.7 2.4 2.6 1.5 0.6 1.4 0.8 0 0.5

Fat (g)

24.2 17.6 24.8 2.3 16.9 28.7 12.9

6 6.1

Protein (g) Calories

10.4

265

12.8

223

14.7

297

13.7

91

13

210

19.2

346

11.7

169

21.3

162

15.9

125

Portion

6 oz-wt 6 oz-wt 1 each 2 tbs 1 each 6 oz-wt 6 oz-wt 1 each 6 oz-wt 6 oz-wt 6 oz-wt 2 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt

Meat - Poultry

Food Item

Total Carbs (g)

Chicken Breast Cutlet

0

Chicken Breast, boneless

0

Chicken Leg

0

Chicken Liver Pate, canned

1.7

Chicken Thigh

0

Chicken Thigh, boneless

0

Chicken Thigh, skinless, boneless 0

Chicken Wing

0

Chicken, ground

0

Chicken, light and dark,

0

Roasted, chopped

Chicken, whole

0.1

Chicken/turkey sausage

0.3

Cornish Game Hen

0

Duck breast, skinless

0

Duck, whole

0

Goose, whole

0

Turkey Breast Cutlet

0

Turkey Breast, skinless, boneless

0

Turkey, ground

0

Turkey, whole

0.1

Fiber (g)

0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0

Net Carbs (g)

0 0 0 1.7 0 0 0 0 0 0

Fat (g)

12.7 12.7 15.4 3.4 9.6 34.6 8.9 6.6 22.5 12.6

0.1

14.7

0.3

6.4

0

26.1

0

9.6

0

89.2

0

23.6

0

1.5

0

1.5

0

21.2

0.1

12.2

Protein (g) Calories

48.7

322

48.7

322

29.7

265

3.5

52

15.5

153

39.2

479

44.6

270

9.1

99

40.2

374

49.2

323

29.8

260

9.6

97

31.9

372

45

279

26.1

916

27.1

329

59.3

266

59.3

266

44.1

378

36.1

264

Portion

3 piece 3 piece 6 oz-wt 6 oz-wt 2 oz-wt 1 oz-wt 6 oz-wt 2 oz-wt 6 oz-wt 6 oz-wt 6 oz-wt 2 each 6 oz-wt 6 oz-wt 6 oz-wt

Meat - Pork

Food Item

Bacon Canadian Bacon Ground Pork Ham, boneless Kielbasa Pancetta Pork Chop, center cut Pork Frankfurter Pork Loin Chops Pork Loin Roast Pork Loin, boneless Pork Sausage Pork Spareribs Pork Tenderloin Prosciutto

Total Carbs (g)

0.1 0.9 0 0 0.8 0.2 0 1.4 0 0 0 2 0 0 0.9

Fiber (g)

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Net Carbs (g)

0.1 0.9 0 0 0.8 0.2 0 1.4 0 0 0 2 0 0 0.9

Fat (g)

9.4 5.9 33.4 15.3 17.2 14 9.7 16.5 32.4 19.7 24.9 34.4 51.5 8.2 13

Protein (g) Calories

5.8

109

16.9

129

41.4

478

38.5

303

7.6

191

8.6

163

64.9

237

6.4

181

27.9

412

36.4

333

46.1

422

26.8

433

49.4

675

47.9

279

37.4

281

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