Sugars & Starches

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Sugars & Starches

What is Sugar?

So, is sugar good or evil? The latest research shows that we may very likely be abusing it to the point of being evil. Science now shows that sugar, in its myriad forms, is slowly killing us.

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. These are the trends in sugar consumption for the last 300 years: (Johnson RJ and Gower T. (2009) The Sugar Fix: The High-Fructose Fallout That is Making You Sick and Fat, Pocket, 416 pp)

  • In 1700, the average person consumed about 4 pounds of sugar per year.
  • In 1800, the average person consumed about 18 pounds of sugar per year.
  • In 1900, individual consumption had risen to 90 pounds of sugar per year.
  • In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread, and even injected into meat. Most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one if taking formula.

Sugar is hidden under many different names. Know those so you can avoid them in P3:

  • Agave syrup
  • Barley malt
  • Beet sugar
  • Brown sugar
  • Buttered syrup
  • Cane juice crystals
  • Cane sugar
  • Caramel
  • Corn syrup
  • Corn syrup solids
  • Confectioner’s sugar
  • Carob syrup
  • Castor sugar
  • Date sugar
  • Demerara sugar
  • Dextran
  • Dextrose
  • Diastatic malt
  • Diatase
  • Ethyl maltol
  • Fructose
  • Fruit juice
  • Fruit juice concentrate
  • Galactose
  • Glucose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • High-fructose corn syrup
  • Honey
  • Icing sugar
  • Invert sugar
  • Lactose
  • Maltodextrin
  • Maltose
  • Malt syrup
  • Maple syrup
  • Molasses
  • Muscovado sugar
  • Panocha
  • Raw sugar
  • Refiner’s syrup
  • Rice syrup
  • Sorbitol
  • Sorghum syrup
  • Stevia in the Raw (contains sugar)
  • Sucrose
  • Sugar
  • Treacle
  • Turbinado sugar
  • Yellow sugar

What is Starch?

Starch, common name applied to a white, granular or powdery, odorless, tasteless, complex carbohydrate, (C6H10O5)x, abundant in the seeds of cereal plants and in bulbs and tubers. Molecules of starch are made of hundreds or thousands of atoms, corresponding to values of x, as given in the formula above, that range from about 50 to many thousands.

Starch molecules are of two kinds. In the first kind, amylose, which constitutes about 20 percent of ordinary starch, the C6H10O5 groups are arranged in a continuous but curled chain somewhat like a coil of rope; in the second kind, amylopectin, considerable side-branching of the molecule occurs.

Starch is manufactured by green plants during the process of photosynthesis. It forms part of the cell walls in plants, constitutes part of rigid plant fibers, and serves as a kind of energy storage for plants, because its oxidation to carbon dioxide and water releases energy. The granules of starch present in any plant have size, shape, and markings characteristic of the species of plant in which the starch is made.

Starch is almost insoluble in cold water and in alcohol, but with boiling water it gives a colloidal suspension that may form a jelly on cooling. Hot water changes starch slowly into smaller molecules called dextrins (see Dextrin). This reaction, an example of hydrolysis, is catalyzed by acids and by some enzymes. Dextrins, like starch, react with water, giving still simpler molecules, the ultimate products being maltose, C12H22O11, a disaccharide, and glucose, C6H 12O6, a monosaccharide (see Sugar).

Starches are often given names than end in the letters "-an," such as glycan or mannan. When you read labels and see ingredients you don't recognize, it is best to assume that any word that ends in "-an" (or "-ans") is a starch.

Sugar in Fruit

In Pounds and Inches, Dr. Simeons says about P3 (3 weeks of no sugar and no starches): "For the following 3 weeks, all foods allowed except starch and sugar in any form (careful with very sweet fruit)." From this we determine that low sugar fruits can cautiously be used during this phase. Below is a list of fruits, sorted by sugar levels. Stick with the lowest and low-medium fruits, tending towards the lowest and the first half of the low-to-medium list.

It is important in Phase 3 to pay attention to how your body responds to foods. Many people who have been overweight a very long time, and are very insulin resistant, may find that fruit makes them gain, especially in the early part of this segment of the protocol. Keep fruit under control, and don't eat it too much.

Fruits Lowest in Sugar

  • Small Amounts of Lemon or Lime
  • Rhubarb
  • Raspberries
  • Blackberries
  • Cranberries

Fruits Low to Medium in Sugar

  • Strawberries
  • Casaba Melon
  • Papaya
  • Watermelon
  • Peaches
  • Nectarines
  • Blueberries
  • Cantaloupes
  • Honeydew Melons
  • Apples
  • Guavas - Pineapple Guavas (Feijoa) and Strawberry Guavas
  • Apricots
  • Grapefruit

Fruits Fairly High in Sugar

  • Plums
  • Oranges
  • Kiwifruit
  • Pears
  • Pineapple

Fruits Very High in Sugar

  • Tangerines
  • Cherries
  • Grapes
  • Pomegranates
  • Mangoes
  • Figs
  • Bananas
  • Dried Fruit, such as
  • Dates
  • Raisins
  • Dried Apricots
  • Prunes

Net Carbs Chart

Alcohol Sugar, Starches and Carbs

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.

NOTE: Click on the names below to open up the list.

PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
12 fl oz Beer 13.2 0.7 12.5 0 1.1 146
12 fl oz Beer, light 4.6 0 4.6 0 0.7 99
5 fl oz Bloody Mary (tomato juice, vodka, & lemon juice) 4.9 0.4 4.5 0.1 0.7 115
4 fl oz Bourbon and Soda 0 0 0 0 0 104
1 fl oz Bourbon-80 Proof (JIM BEAM) 0 0 0 0 0 69
1 fl oz Brandy-86 Proof 0 0 0 0 0 75
2 fl oz Daiquiri (rum, lime juice, & sugar) 4.1 0 4.1 0.1 0.1 112
6.8 fl oz Daiquiri, canned 32.5 0 32.5 0 0 259
7.5 fl oz Gin & Tonic (tonic water, gin & lime juice) 15.8 0 15.8 0 0 171
1 fl oz Gin-90 Proof 0 0 0 0 0 110
1.5 fl oz Liqueur, coffee with cream, 34 proof 9.8 0 9.8 7.4 1.3 154
1.5 fl oz Liqueur, coffee, 53 proof 24.3 0 24.3 0.2 0.1 175
2 fl oz Manhatten (whiskey & vermouth) 1.8 0 1.8 0 0.1 128
2.5 fl oz Martini (gin & vermouth) 0.2 0 0.2 0 0 156
4.5 fl oz Pina Colada (pineapple juice, rum, sugar, & coconut cream) 39.9 0.8 39.1 2.7 0.6 262
6.8 fl oz Pina Colada, canned 61.3 0.2 61.1 16.9 1.3 526
1 fl oz Rum-80 Proof 0 0 0 0 0 97
7 fl oz Screwdriver (orange juice & vodka) 18.3 0.4 17.9 0 1.1 175
5.5 fl oz Tequila Sunrise (orange juice, tequila, lime juice, & grenadine) 14.8 0.3 14.5 0.2 0.5 189
6.8 fl oz Tequila Sunrise, canned 23.8 0 23.8 0.2 0.6 232
1 fl oz Tequila-80 Proof 0 0 0 0 0 67
7.5 fl oz Tom Collins (club soda, gin, lemon juice, & sugar) 2.9 0 2.9 0 0 122
1 fl oz Vodka-80 Proof 0 0 0 0 0 97
3 fl oz Whiskey Sour (lemon juice, whiskey, & sugar) 5 0.2 4.8 0.1 0.2 122
6.8 fl oz Whiskey Sour, canned 28 0.2 27.8 0 0 249
1 fl oz Whiskey-80 Proof 0 0 0 0 0 69
1 fl oz Whiskey-86 Proof 0 0 0 0 0 105
2 fl oz Wine, dessert, dry 1.4 0 1.4 0 0.1 44
2 fl oz Wine, dessert, sweet 7 0 7 0 0.1 90
3.5 fl oz Wine, Red 1.8 0 1.8 0 0.2 74
3.5 fl oz Wine, Rose 1.4 0 1.4 0 0.2 73
3.5 fl oz Wine, White 0.8 0 0.8 0 0.1 70

Beef

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
6 oz Beef Brisket 0 0 0 43.2 41.8 569
6 oz Beef Chuck 0 0 0 31.6 50.1 498
6 oz Beef Eye Round 0 0 0 24 45.2 410
6 oz Beef Ground Chuck 0 0 0 44 38.9 562
6 oz Beef Ground Round 0 0 0 28.1 46.7 454
1 oz Beef Jerky 3.1 0.5 2.6 7.3 9.4 116
6 oz Beef Short Ribs 0 0 0 71.4 36.7 801
6 oz Beef Tenderloin 0 0 0 41.8 40.7 551
3.5 oz Beef, liver, braised 3.4 0 3.4 4.9 24.4 161
6 oz Calf Liver 10.4 0 10.4 9.9 40.5 304
6 oz Chuck Eye Steak 0 0 0 41.1 46.2 568
6 oz Corned Beef Brisket 0.3 0 0.3 33.8 33.3 449
6 oz Cubed Steak 0 0 0 8.3 53.9 306
1 frank Frankfurter, beef 1 0 1 16.2 6.8 180
6 oz Prime Rib 0 0 0 56.4 36.9 667
6 oz Rib Eye Roast 0 0 0 37.8 42.4 522
6 oz Rib Eye Steak 0 0 0 19.9 47.7 383
6 oz Roast Beef, deli 2.3 0 2.3 5.2 34.3 193
6 oz Shell Steak 0 0 0 21.3 64.9 469
6 oz Sirloin Steak 0 0 0 13.6 51.7 344
6 oz Skirt Steak 0 0 0 54.7 61.6 758
6 oz Top Loin 0 0 0 12.1 51 327
6 oz Top Sirloin 0 0 0 30.4 44.2 463
6 oz Veal Arm Shoulder 0 0 0 13.1 40.4 291
6 oz Veal Breast 0 0 0 33.5 39.6 472
6 oz Veal Cutlet 0 0 0 30.4 53.4 502
6 oz Veal Loin 0 0 0 30.4 53.4 502
6 oz Veal Rib Chop 0 0 0 22.2 38 362
6 oz Veal Round Steak 0 0 0 7 47.6 265
6 oz Veal Scallops 0 0 0 6.3 52.2 279
6 oz Veal Stew Meat 0 0 0 13.4 40.2 292

Breads

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
0.5 cup Bread Stuffing, from mix 21.7 2.9 18.8 8.6 3.2 178
0.5 cup Bread Stuffing, homemade 25.8 0 25.8 8.4 4.4 195
1 taco shell Corn Taco Shell 8.1 1 7.1 2.9 0.9 61
1 tortilla Corn Tortilla 11.7 1.3 10.4 0.6 1.4 56
1 piece Cornbread, homemade with whole milk 28.3 2.3 26 5 4.4 176
1 roll Dinner Roll 14.3 0.9 13.4 2.1 2.4 85
1 slice Egg Bread 19.1 0.9 17.3 2.4 3.8 115
1 roll Egg Roll 18.2 1.3 16.9 2.2 3.3 107
1 tortilla Flour Tortilla 19.5 1.2 18.3 2.5 3 114
1 slice French Bread 14.8 0.6 14.2 1.1 2.7 81
1 roll French Roll 19.1 1.2 17.9 1.6 3.3 105
1 roll Hamburger/Hot Dog Roll 21.6 1.2 20.4 2.2 3.7 123
1 roll Hard/Kaiser Roll 30 1.3 28.7 2.5 5.6 167
1 hush puppy Hush Puppy, homemade 10.1 0.6 9.5 3 1.7 74
1 slice Irish Soda Bread, homemade 33.6 1.6 32 3 4 174
1 slice Italian Bread 15 0.8 14.2 1.1 2.6 81
1 slice Multi-Grain/7-Grain 12.1 1.7 10.4 1 2.6 65
1 slice Oat Bran Bread 11.9 1.3 10.6 1.3 3.1 71
1 roll Oat Bran Roll 13.3 1.4 11.9 1.5 3.1 78
1 slice Oat Meal Bread 13.1 1.1 12 1.2 2.3 73
1 pita Pita, white 33.4 1.3 27 0.7 5.5 165
2 breadstick Plain Breadsticks 13.7 0.6 13.1 1.9 2.4 82
1 biscuit Plain/Buttermilk Biscuit 17 0.5 16.5 5.8 2.2 127
1 slice Pumpernickel Bread 15.2 2.1 13.1 1 2.8 80
1 slice Pumpkin Bread, homemade 30.7 0 30.7 7.7 2.4 199
1 slice Raisin Bread 13.6 1.1 12.5 1.1 2.1 71
1 slice Rice Bran Bread 11.7 1.3 10.4 1.2 2.4 66
1 slice Rye Bread, american 15.5 1.9 13.6 1.1 2.7 83
1 roll Rye Roll 15.1 1.4 13.7 1 2.9 81
1 slice Wheat Bran Bread 17.2 1.4 15.8 1.2 3.2 89
1 roll Wheat Roll 13 1.1 11.9 1.8 2.4 77
1 slice White Bread 12.4 0.6 11.8 0.9 2 67
1 slice Whole Wheat Bread 12.9 1.9 11 1.2 2.7 69
1 roll Whole Wheat Roll 14.5 2.1 12.4 1.3 2.5 75
1 wrapper Wonton Wrappers 4.6 0.1 4.5 0.1 0.8 23

Cheeses

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
1 oz American, processed 0.5 0 0.5 8.9 6.3 106
1 oz Blue 0.7 0 0.7 8.1 6.1 100
1 oz Brick 0.8 0 0.8 8.4 6.6 105
1 oz Brie 0.1 0 0.1 7.8 5.9 95
1 oz Camembert 0.1 0 0.1 6.9 5.6 85
1 oz Caraway 0.9 0 0.9 8.3 7.1 107
0.5 cup Cheddar 0.7 0 0 18.7 14.1 227.5
1 oz Cheshire 1.4 0 1.4 8.7 6.6 110
0.5 cup Cottage Cheese, 1% fat 3.1 0 3.1 1.2 14 82
0.5 cup Cottage Cheese, 2% 4.1 0 4.1 2.2 15.6 101.5
1 oz Cream cheese 0.8 0 0.8 9.9 2.1 99
1 oz Creamed cottage cheese 0.8 0 0.8 1.3 3.5 29.3
1 oz Edam 0.4 0 0.4 7.9 7.1 101
1 oz Feta 1.2 0 1.2 6 4 75
1 oz Fontina 0.4 0 0.4 8.8 7.3 110
1 oz Gjetost 12.1 0 12.1 8.4 2.7 132
1 oz Goat cheese, soft 0.3 0 0.3 6 5.3 76
1 oz Gouda 0.6 0 0.6 7.8 7.1 101
1 oz Gruyere 0.1 0 0.1 9.2 8.5 117
1 oz Limburger 0.1 0 0.1 7.7 5.7 93
1 oz Mascarpone cheese 2 0 2 25 2 240
1 oz Monteray 0.2 0 0.2 8.6 6.9 106
1 oz Mozzarella, whole milk 0.6 0 0.6 6.1 5.5 80
1 oz Muenster 0.3 0 0.3 8.5 6.6 104
1 oz Neufchatel 0.8 0 0.8 6.6 2.8 74
1 oz Paremesan, hard 0.9 0 0.9 7.3 10.1 111
1 tbs Parmesan, grated 0.2 0 0.2 1.5 2.1 23
1 oz Parmesan, hard 0.9 0 0.9 7.3 10.1 111
1 oz Port du Salut 0.2 0 0.2 4.7 6.7 100
1 oz Provolone 0.6 0 0.6 7.5 7.3 100
1 oz Queso Anejo, Mexican 1.3 0 1.3 8.5 6.1 106
1 oz Queso Asadero, Mexican 0.8 0 0.8 8 6.4 101
1 oz Queso Chihuahua, Mexican 1.6 0 0.16 8.4 6.1 106
0.5 cup Ricotta, whole milk 3.8 0 3.8 16.1 14 216
1 oz Swiss cheese 1 0 1 0 8.1 107

Dairy

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
8 fl oz Buttermilk, cultured 11.7 0 11.7 2.2 8.1 99
1 tbs Buttermilk, dried 3.4 0 3.4 0.4 2.4 27
1 tbs Half & half (milk & cream) 0.6 0 0.6 1.7 0.4 20
1 tbs Heavy whipping cream, fluid 0.4 0 0.4 5.5 0.3 52
8 fl oz Milk, 1% 11.7 0 11.7 2.6 8 102
8 fl oz Milk, 2% 11.7 0 11.7 4.7 8.1 121
8 fl oz Milk, nonfat 11.9 0 11.9 0.4 8.4 86
8 fl oz Milk, whole, 3.3% fat 11.4 0 11.4 8.1 8 150
1 tbs Sour cream, cultured 0.5 0 0 0 0.4 26
1 tsp Whipped butter 0 0 0 3.2 0 29
1 cup Yogurt, whole, fruit flavored 38.4 0 38.4 6 11 252
1 cup Yogurt, whole, plain 10.6 0 10.6 7.4 7.9 139

Fruits

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
1 tbs Apple Butter 8.6 0.2 8.4 0.1 0 33
1 apple Apple, raw with skin 21 3.7 17.3 0.5 0.3 81
0.25 cup Applesauce, sweetened 12.8 0.8 12 0.1 0.1 48.5
0.25 cup Applesauce, unsweetened 6.9 0.8 6.1 0.1 0.1 26
10 half Apricots, dried, sulfured 21.6 3.1 18.5 0.2 1.3 83
1 apricot Apricots, fresh, whole 3.9 0.8 3.1 0.1 0.5 17
1 medium avocado Avocado, whole, raw (Haas) 12 8.5 3.5 30 3.7 306
1 banana Banana, raw, medium 26.7 2.7 24 0.5 1.2 105
0.25 cup Blackberries 4.6 1.9 2.7 0.2 0.3 18.5
0.25 cup Blueberries 5.1 1 4.1 0.2 0.3 20.3
0.25 cup Boysenberries, frozen, unsweetened 4 1.2 2.8 0.1 0.4 17
0.25 cup Cantaloupe, raw 3.4 0.3 3.1 0.1 0.4 14
10 cherry Cherries, sour, raw 8.3 1.1 7.2 0.2 0.7 34
10 cherry Cherries, sweet, raw 11.3 1.6 9.7 0.7 0.8 49
0.25 cup Crabapples, raw 5.5 0 5.5 0.07 0.1 21
0.25 cup Cranberries, raw 3 0.1 2.9 0.1 0.1 11.8
10 date Dates, dried 61 6.2 54.8 0.4 1.6 228
0.25 cup Elderberries, raw 6.7 2.6 4.1 0.2 0.3 26.5
10 fig Figs, dried 122.2 17.4 104.8 2.2 5.7 477
1 medium fig Figs, raw 9.6 1.6 8 0.1 0.4 37
0.25 cup Gooseberries, raw 3.8 1.6 2.2 0.2 0.3 16.5
1/2 medium grapfruit Grapefruit, pink and red, raw 9.9 1.4 8.5 0.1 0.8 39
1/2 medium grapfruit Grapefruit, white, raw 9.9 1.3 8.6 0.1 0.8 39
0.5 cup Grapes, American (slip skin), raw 7.9 0.5 7.4 0.2 0.3 29
0.5 cup Grapes, european (adherent skin), raw 14.2 0.8 13.4 0.5 0.6 57
1 medium guava Guava, raw 10.7 4.9 5.8 0.5 0.7 46
0.25 cup Honeydew melon, raw 3.9 0.3 3.6 0.1 0.2 15
0.25 cup Javaplum, raw 5.3 0 5.3 0.1 0.3 20.3
3.5 oz Jujube, raw 20.1 0 20.1 0.2 1.2 78
1 medium kiwi Kiwifruit, raw 11.3 2.6 8.7 0.3 0.8 46
1 medium kumquat Kumquats, raw 3.1 1.3 1.8 0 0.2 12
1 medium lemon Lemon, raw 5.4 1.6 3.8 0.2 0.6 17
1 medium lime Lime, raw 7.1 1.9 5.2 0.1 0.5 20
0.25 cup Loganberries, frozen 4.8 1.8 3 0.1 0.6 20.3
10 medium lychee Lychees, raw 15.9 1.3 14.6 0.4 0.8 66
0.25 cup Mandarin Oranges, canned, juice pack 6 0.5 5.5 0 0.4 23
0.25 cup Mandarin Oranges, canned, light syrup 10.3 0.5 9.8 0.05 0.3 38.5
1 medium mango Mango, raw 35.2 3.7 31.5 0.6 1.1 135
3.5 oz Mixed Fruit, dried 63.6 7.7 55.9 0.5 2.4 241
0.25 cup Mixed Fruit, frozen, sweetened 8.6 0.7 7.9 0.07 0.5 34.8
0.25 cup Mulberries, raw 3.4 0.6 2.8 0.1 0.5 15
1 medium nectarines Nectarine, raw 16 2.2 13.8 0.6 1.3 67
1 orange Orange, navel, raw 15.2 3.1 12.1 0.1 1.3 60
1 oranges Orange, valencia, raw 14.4 3 11.4 0.4 1.3 59
1 papaya Papaya, raw, medium 29.8 5.5 24.3 0.4 1.9 119
1 passion fruit Passion Fruit (grandilla), purple, raw 4.2 1.9 2.3 0.1 0.4 17
0.25 peach Peach, canned, juice pack 7.2 0.8 6.4 0.02 0.4 27
0.25 peach Peach, canned, light syrup 9 0.8 8.2 0.02 0.3 34
1 peach Peach, raw 9.7 1.7 8 0.1 0.6 37
0.25 pear Pear, canned, light syrup 9.5 1 8.5 0.02 0.1 36
1 pear Pear, raw 25.1 4 21.1 0.7 0.6 98
1 persimmon Persimmon, raw 8.4 0 8.4 0.1 0.2 32
0.25 cup Pineapple, canned, juice pack 9.8 0.5 9.3 0.1 0.3 37.5
0.25 cup Pineapple, raw 4.8 0.5 4.3 0.2 0.2 19
0.25 cup Plantain, cooked 12 0.9 11.1 0.1 0.3 44.8
1 medium plum Plums, raw 8.6 1 7.6 0.4 0.5 36
1 medium plum Pomegranate, raw 26.4 0.9 25.5 0.5 1.5 105
1 medium pricklypear Pricklypear, raw 9.9 3.7 6.2 0.5 0.8 42
10 prune Prunes, dried 52.7 6 46.7 0.4 2.2 201
0.25 cup Prunes, dried, cooked 14.9 3.5 11.4 0.1 0.6 56.5
1 medium quince Quince, raw 14.1 1.7 12.4 0.1 0.4 52
2/3 cup Raisins, golden seedless 79.5 4 75.9 0.5 3.4 302
2/3 cup Raisins, seeded 78.5 6.8 71.7 0.5 2.5 296
0.25 cup Raspberries, raw 3.6 2.1 1.5 0.2 0.3 15
0.25 cup Strawberries, frozen, unsweetened 3.4 0.8 2.6 0.05 0.2 13
0.25 cup Strawberries, raw 2.6 0.9 1.7 0.2 0.2 11.3
0.25 cup Tamarind, raw 18.9 1.5 17.4 0.2 0.9 71.8
1 medium tangerine Tangerine, raw 9.4 1.9 7.5 0.2 0.5 37
0.25 cup Watermelon, raw 2.9 0.2 2.7 0.2 0.3 12.8

Grains

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
0.5 cup Amaranth 64.5 14.8 49.7 6.4 14.1 364.5
0.5 cup Arrowroot Flour 56.4 2.2 54.2 0.1 0.2 228.5
0.5 cup Barley, pearled, cooked 21.2 3 18.2 0.4 1.8 96.5
0.5 cup Buckwheat flour, whole groat 42.4 6 36.4 1.9 7.6 201
0.5 cup Buckwheat groats (Kasha), roasted, cooked 19.8 2.7 17.1 0.6 3.4 91
0.5 cup Bulgur, cooked 16.9 4.1 12.8 0.2 2.8 75.5
0.25 cup Cornmeal, degermed, enriched, yellow 26.8 2.6 24.2 0.6 2.9 126
0.25 cup Cornmeal, whole grain 23.5 2.2 21.3 1.1 2.5 110.5
0.25 cup Rye Flour, dark 22 7.2 14.8 0.9 4.5 103.8
0.25 cup Rye Flour, light 20.5 3.7 16.8 0.4 2.2 93.5
0.25 cup Semolina, enriched 30.6 1.7 28.9 0.5 5.4 151
0.25 cup Sorghum 35.8 0 35.8 1.6 5.4 162.5
0.25 cup Triticale flour, whole grain 23.8 4.8 19 0.6 4.3 109.8
0.25 cup Wheat Flour, white, all purpose, enriched 23.9 0.9 23 0.3 3.2 113.8
0.25 cup Wheat Flour, white, bread, enriched 24.9 0.8 24.1 0.6 4.1 123.8
0.25 cup Wheat Flour, white, cake, enriched 21.3 0.5 20.8 0.2 2.2 98.8
0.25 cup Wheat Flour, whole wheat 21.8 3.7 18.1 0.6 4.1 101.8
0.25 cup Wheat Germ, crude 15 3.8 11.2 2.8 6.7 104
0.25 cup Wheat germ, toasted 14.4 3.7 10.7 3.1 8.4 111

Lamb

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
6 oz Ground Lamb, broiled 0 0 0 30.3 38.2 436
6 oz Lamb Rib Chops 0 0 0 50.3 37.6 614
6 oz Lamb Shoulder 0 0 0 12.6 46.2 312
6 oz Lamb Stew Meat 0 0 0 15 57.3 379
3.5 oz Lamb, liver, braised 2.5 0 0 8.8 30.6 220
6 oz Leg of Lamb, bone in 0 0 0 8.2 30 203
6 oz Rack of Lamb, bone in 0 0 0 9.9 19.5 173

Nuts

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
1 tbs Almond butter 3.4 0.6 2.8 9.5 2.4 101
1 oz Almond Flour, full fat 6.3 0 6.3 14.6 5.6 168
1 oz Almond Paste 13.6 1.4 12.2 7.9 2.6 130
1 oz Almonds, dried 5.7 3.1 2.6 14.6 5.6 165
1 oz Beechnuts, dried 9.5 0 9.5 14.2 1.8 163
1 oz Brazil nuts, dried 3.6 1.5 2.1 18.8 4.1 186
1 oz Butternuts, dried 3.4 1.3 2.1 16.2 7.1 174
1 oz Cashew Butter 7.8 0.6 7.2 14 5 166
1 oz Cashews, dry roasted 9.3 0.9 8.4 13.1 4.3 163
1 oz Chestnuts, Chinese, raw 13.9 0 13.9 0.3 1.2 64
1 oz Chestnuts, European, raw 12.9 2.3 10.6 0.6 0.7 60
1 oz Chestnuts, Japanese, raw 9.9 0 9.9 0.2 0.6 44
1 oz Coconut, dried 6.9 4.6 2.3 18.3 2 187
1 piece Coconut, raw 6.9 4 2.9 15.1 1.5 159
1 oz Hazelnuts (Filberts), dried 4.3 1.7 2.6 17.8 3.7 179
1 oz Hazelnuts, dry roasted 5.1 2 3.1 18.8 2.8 188
1 oz Hazelnuts, oil roasted 5.4 1.8 3.6 18 4 187
1 oz Macadamia Nuts, dried 3.9 2.6 1.3 20.9 2.4 199
1 oz Macadamia Nuts, oil roasted 3.7 2.6 1.1 21.7 2.1 204
2 tbs Peanut Butter, chunky style/crunchy 6.9 2.1 4.8 16 7.7 188
2 tbs Peanut Butter, creamy/smooth 6.2 1.9 4.3 16.3 8.1 190
2 tbs Peanut Butter, natural 6 2 4 16 8 200
0.5 cup Peanuts, boiled 6.8 2.8 4 7 4.3 102
0.5 cup Peanuts, boiled 6.8 2.8 4 7 4.3 102
0.5 cup Peanuts, dry roasted 6.1 2.3 3.8 14.1 6.7 166
0.5 cup Peanuts, dry roasted 6.1 2.3 3.8 14.1 6.7 166
1 oz Peanuts, oil roasted 5.4 2.6 2.8 14 7.5 165
1 oz Peanuts, oil roasted 5.4 2.6 2.8 14 7.5 165
1 oz Peanuts, Spanish, unroasted 4.5 2.7 1.8 14.1 7.4 162
1 oz Peanuts, unroasted 4.6 2.4 2.2 14 7.3 161
1 oz Peanuts, Virginia, unroasted 4.7 2.4 2.3 13.8 7.1 160
1 oz Pecans, dried 5.2 2.2 3 19.2 2.2 189
1 oz Pecans, dry roasted 6.3 2.6 3.7 18.3 2.3 187
1 oz Pecans, dry roasted 6.3 2.6 3.7 18.3 2.3 187
1 oz Pecans, oil roasted 4.6 1.9 2.7 20.2 2 194
1 oz Pilinuts, dried 1.1 0 1.1 14.4 3.1 204
1 oz Pine nuts, Pignolia, dried 4 1.3 2.7 14.4 6.8 160
1 oz Pine nuts, Pinyon, dried 5.5 3 2.5 17.3 3.3 178
1 oz Pistachio nuts, dried 7 3.1 3.9 13.7 5.8 164
1 oz Pistachio nuts, dry roasted 7.8 3.1 4.7 15 4.2 172
1 oz Pumpkin and Squash seeds, dried 5 1.1 3.9 13 7 153
1 oz Pumpkin and Squash seeds, roasted 3.8 1.1 2.7 11.9 9.3 148
3.4 oz Pumpkin seeds, (PLANTERS NUTS) 48 6 42 18 15 414
1 oz Safflower Seed kernals, dried 9.7 0 9.7 10.9 4.6 147
1 oz Sesame Seeds, kernels, dried 0.8 0.9 0 4.4 2.1 47
1 tbs Sesame Seeds, whole, dried 2.1 1.1 1 4.5 1.6 52
0.25 oz Soybean nuts, dry roasted 28.1 7 21.1 18.6 34 387
0.25 cup Soybean nuts, roasted 28.9 15.2 13.7 21.8 30.3 4.5
1 oz Sunflower Seds/Kernals, toasted 5.8 3.3 2.5 16.1 4.9 175
1 tbs Sunflower Seed Butter 4.4 0 4.4 7.6 3.1 93
1 oz Sunflower Seeds/Kernals, dried 5 2.8 2.2 14 6.2 160
1 oz Sunflower Seeds/Kernals, dry roasted 6.8 3.1 3.7 14.1 5.5 165
1 oz Sunflower Seeds/Kernals, oil roasted 4.2 1.9 2.3 16.3 6.1 174
1 oz Walnuts, black, dried 3.4 1.4 2 16 6.9 172
1 oz Walnuts, english/persian, dried 5.2 1.4 3.8 17.5 4.1 182
1 oz Watermelon seeds, dried 4.3 0 4.3 13.4 8 158

Pork

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
2 slice Bacon, canadian style, grilled 0.6 0 0.6 29 11.4 87
2 slice Bacon, canadian style, unheated 1 0 1 4 11.8 89
3 medium slice Bacon, cured, broiled/pan fried 0.1 0 0.1 9.4 5.8 109
3 medium slice Bacon, cured, raw 0.1 0 0.1 39.1 5.9 378
6 oz Ground pork 0 0 0 21.1 16.8 261
1 slice Kielbasa (deli) 0.6 0 0.6 7.1 3.5 81
1 oz Pancetta 0 0 0 0 0 0
1 oz Pork Belly, raw 0 0 0 15 2.6 147
3.5 oz Pork, arm picnic, cured, sep lean & fat, roasted 0 0 0 21.4 20.4 280
3.5 oz Pork, arm picnic, lean, braised 0 0 0 12.2 32.3 248
3.5 oz Pork, boston blade (steaks/roasts), lean & fat, braised 0 0 0 21.7 28.7 319
3.5 oz Pork, boston blade (steaks/roasts), lean & fat, broiled 0 0 0 16.6 25.6 259
1 link Pork, bratwurst, cooked 1.8 0 1.8 22 12 256
3 slice Pork, breakfast strips, cooked 0.4 0 0.4 12.5 9.8 156
3.5 oz Pork, center loin (loin chops/roasts), sep lean, broiled 0 0 0 8.1 30.2 202
3.5 oz Pork, center loin (loin chops/roasts), sep lean, pan fried 0 0 0 10.5 32.2 232
3.5 oz Pork, center loin (loin chops/roasts), sep lean, roasted 0 0 0 9 27.6 199
3.5 oz Pork, center rib (rib chops/roasts), sep lean & fat, broiled 0 0 0 15.8 27.6 260
3.5 oz Pork, center rib (rib chops/roasts), sep lean & fat, pan fried 0 0 0 11.8 27.7 224
3.5 oz Pork, feet, cured, pickled 0 0 0 16.1 13.5 203
3.5 oz Pork, ham (fully cooked as purchased), steak, extra lean, cooked 0 0 0 4.3 19.6 122
3.5 oz Pork, ham, cured (fully cooked as purchased), lean (4-5% fat), canned 0 0 0 4.6 18.5 120
3.5 oz Pork, ham, cured (fully cooked as purchased), lean (4-5% fat), roasted 1.5 0 1.5 5.5 20.9 145
1 patty Pork, ham, cured (fully cooked as purchased), patties, grilled 1 0 1 18.5 8 205
1 patty Pork, ham, cured (fully cooked as purchased), patties, unheated 1.1 0 1.1 18.3 8.3 205
3.5 oz Pork, leg, sep lean & fat, roasted 0 0 0 17.6 26.8 273
3.5 oz Pork, liver, braised 3.8 0 0 4.4 26 165
3.5 oz Pork, loin blade (chops & roasts), sep lean & fat, broiled 0 0 0 24.9 22.5 320
3.5 oz Pork, loin blade (chops & roasts), sep lean & fat, pan fried 0 0 0 15.1 24.7 241
3.5 oz Pork, loin, sep lean & fat, broiled 0 0 0 14.7 27.3 242
3.5 oz Pork, rump, sep lean & fat, roasted 0 0 0 14.3 28.9 252
1 patty Pork, sausage, fresh, cooked 0.1 0 0.1 4.1 2.6 48
1 patty Pork, sausage, fresh, cooked 0.3 0 0.3 8.4 5.3 100
1 link Pork, sausage, fresh, with beef, cooked 0.4 0 0.4 4.7 1.8 51
3.5 oz Pork, shank, sep lean & fat, roasted 0 0 0 20.1 25.3 289
3.5 oz Pork, shoulder, sep lean & fat, roasted 0 0 0 21.4 23.3 292
3.5 oz Pork, sirloin (chops & roasts), sep lean & fat, broiled 0 0 0 8.6 30.5 208
3.5 oz Pork, spareribs, sep lean & fat, braised 0 0 0 21.5 23.9 296
3.5 oz Pork, tenderloin, sep lean & fat, roasted 0 0 0 6 27.8 173
3.5 oz Pork, top loin (chops & roasts), pan fried 0 0 0 14.8 29 257
3.5 oz Pork, top loin (chops & roasts), sep lean & fat, braised 0 0 0 12.7 27.8 233
3.5 oz Pork, top loin (chops & roasts), sep lean & fat, broiled 0 0 0 11.2 30 229
1 oz Prosciutto 1 0 1 5 5.5 70

Poultry

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
0.5 cup Chicken Salad 1.9 0 0 1.1 8.7 52
1/2 back Chicken, Broiler/Fryer Parts, back with skin, fried 4.7 0 4.7 14.9 20 238
1/2 back Chicken, Broiler/Fryer Parts, breast with skin, roasted 0 0 0 7.6 29.2 193
1/2 back Chicken, Broiler/Fryer Parts, breast without skin, roasted 0 0 0 3.1 26.7 142
1 drumstick Chicken, Broiler/Fryer Parts, drumstick with skin, roasted 0 0 0 6.7 14.1 112
1 drumstick Chicken, Broiler/Fryer Parts, drumstick with skin, stewed 0 0 0 6.1 14.4 116
1 drumstick Chicken, Broiler/Fryer Parts, drumstick without skin, roasted 0 0 0 2.5 12.4 76
1 leg Chicken, Broiler/Fryer Parts, leg with skin, roasted 0 0 0 15.3 29.6 264
1 neck Chicken, Broiler/Fryer Parts, neck with skin, simmered 0 0 0 6.9 7.5 94
1 neck Chicken, Broiler/Fryer Parts, neck without skin, simmered 0 0 0 1.5 4.4 32
1 thigh Chicken, Broiler/Fryer Parts, thigh with skin, roasted 0 0 0 9.6 15.5 153
1 thigh Chicken, Broiler/Fryer Parts, thigh without skin, roasted 0 0 0 5.7 13.5 109
1 wing Chicken, Broiler/Fryer Parts, wing with skin, roasted 0 0 0 6.6 9.1 99
1 wing Chicken, Broiler/Fryer Parts, wing with skin, stewed 0 0 0 6.7 9.1 100
3.5 oz Chicken, Broiler/Fryer, dark meat with skin, roasted 0 0 0 15.8 26 253
3.5 oz Chicken, Broiler/Fryer, dark meat, without skin, fried 2.6 0 2.6 11.6 29 239
3.5 oz Chicken, Broiler/Fryer, dark meat, without skin, roasted 0 0 0 9.7 27.4 205
3.5 oz Chicken, Broiler/Fryer, light & dark meat with skin, roasted 0 0 0 13.6 27.3 239
3.5 oz Chicken, Broiler/Fryer, light & dark meat without skin, roasted 0 0 0 7.4 28.9 190
3.5 oz Chicken, Broiler/Fryer, light meat with skin, roasted 0 0 0 10 29 222
3.5 oz Chicken, Broiler/Fryer, light meat without skin, fried 0.4 0 0.4 5.5 32.8 192
3.5 oz Chicken, Broiler/Fryer, light meat without skin, roasted 0 0 0 4.5 30.9 173
3.5 oz Chicken, Capon, Roaster & Stewer, roaster, light meat without skin, roasted 0 0 0 4.1 27.1 153
3.5 oz Chicken, Capon, Roaster & Stewer, stewer, light & dark meat, without skin, stewed 0 0 0 11.9 30.4 237
3.5 oz Chicken, Capon, Roaster, & Stewer, capon, meat with skin, roasted 0 0 0 11.7 29 229
3.5 oz Chicken, Capon, Roaster, & Stewer, roaster, dark meat without skin, roasted 0 0 0 8.8 23.3 178
3.5 oz Chicken, Capon, Roaster, & Stewer, stewer, light meat, without skin, stewed 0 0 0 8 33 213
0.5 bird Duck, Goose, & Other Poultry, Cornish Game Hen, with skin, roasted 0 0 0 20.8 25.4 296
0.5 bird Duck, Goose, & Other Poultry, Cornish Game Hen, without skin, roasted 0 0 0 4.3 25.6 147
3.5 oz Duck, Goose, & Other Poultry, Duck with skin, roasted 0 0 0 28.4 19 337
3.5 oz Duck, Goose, & Other Poultry, Duck without skin, roasted 0 0 0 11.2 23.5 201
3.5 oz Duck, Goose, & Other Poultry, Goose with skin, roasted 0 0 0 21.9 25.2 305
3.5 oz Duck, Goose, & Other Poultry, Goose without skin, roasted 0 0 0 12.7 29 238
3.5 oz Duck, Goose, & Other Poultry, Guinea Hen, without skin, raw 0 0 0 2.5 20.6 110
3.5 oz Duck, Goose, & Other Poultry, Pheasant with skin, raw 0 0 0 9.3 22.7 181
3.5 oz Duck, Goose, & Other Poultry, Pheasant without skin, raw 0 0 0 3.6 23.6 133
3.5 oz Duck, Goose, & Other Poultry, Quail without skin, raw 0 0 0 4.5 21.8 134
3.5 oz Duck, Goose, & Other Poultry, Squab (Pigeon), without skin, raw 0 0 0 7.5 17.5 142
3.5 oz Internal Organs, Giblets, Chicken, fried 4.3 0 4.3 13.5 32.5 277
3.5 oz Internal Organs, Giblets, Chicken, simmered 0.9 0 0.9 4.8 25.9 157
3.5 oz Internal Organs, Giblets, Turkey, simmered 2.1 0 2.1 5.1 26.6 167
3.5 oz Internal Organs, Gizzard, Chicken, simmered 1.1 0 1.1 3.7 27.1 153
3.5 oz Internal Organs, Gizzard, Goose, raw 0 0 0 5.3 21.4 139
3.5 oz Internal Organs, Gizzard, Turkey, simmered 0.6 0 0 3.9 29.4 163
3.5 oz Internal Organs, Liver, Chicken, simmered 0.9 0 0.9 5.5 24.4 157
3.5 oz Internal Organs, Liver, Duck, raw 3.5 0 3.5 4.6 18.7 136
3.5 oz Internal Organs, Liver, Goose, raw 5.9 0 5.9 4 15.4 125
3.5 oz Internal Organs, Liver, Turkey, simmered 3.4 0 0 6 24 169
3.5 oz Turkey, breast, dark meat without skin, roasted 0 0 0 7.2 28.6 187
3.5 oz Turkey, breast, dark meat, with skin, roasted 0 0 0 11.5 27.5 221
3 oz Turkey, ground, cooked 0 0 0 10.8 22.4 193
3.5 oz Turkey, light and dark meat, with skin, roasted 0 0 0 9.7 28.1 208
3.5 oz Turkey, light and dark meat, without skin, roasted 0 0 0 5 29.3 170
3.5 oz Turkey, light meat with skin, roasted 0 0 0 8.3 28.6 197
3.5 oz Turkey, light meat without skin, roasted 0 0 0 3.2 29.9 157
11.1 oz Turkey, thigh with skin, prebasted, roasted 0 0 0 26.8 59 493

Seafood

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
3 oz Abalone, fried 9.4 0 9.4 5.8 16.7 161
3 oz Abalone, raw 5.1 0 5.1 0.6 14.5 89
3.5 oz Alewife, canned 0 0 0 4.9 19.4 127
3.5 oz Alewife, raw 0 0 0 8 16.2 141
1 tsp Anchovy paste 0.3 0 0.3 0.8 1.4 14
5 anchovie Anchovy, canned in olive oil 0 0 0 1.9 5.8 42
3 oz Anchovy, raw 0 0 0 4.1 17.3 111
3.5 oz Barracuda, Pacific, raw 0 0 0 2.6 21 113
3.5 oz Bass, black, raw 0 0 0 1.2 19.2 93
3 oz Bass, freshwater, cooked by dry heat 0 0 0 4 20.6 124
3 oz Bass, freshwater, raw 0 0 0 3.1 16 97
3 oz Bass, striped, cooked by dry heat 0 0 0 2.5 19.3 105
3 oz Bass, striped, raw 0 0 0 2 15.1 82
3 oz Bluefish, cooked by dry heat 0 0 0 4.6 21.8 135
3 oz Bluefish, raw 0 0 0 3.6 17 105
3.5 oz Bonito, canned 0 0 0 19.1 19.8 257
3.5 oz Bullhead, black, raw 0 0 0 1.6 16.3 84
3 oz Burbot, cooked by dry heat 0 0 0 0.9 21.1 98
3 oz Burbot, raw 0 0 0 0.7 16.4 77
3 oz Butterfish, cooked by dry heat 0 0 0 8.7 18.8 159
3 oz Butterfish, raw 0 0 0 6.8 14.7 124
3 oz Carp, cooked by dry heat 0 0 0 6.1 19.4 138
3 oz Carp, raw 0 0 0 0 0 0
3 oz Catfish, farmed, cooked by dry heat 0 0 0 6.8 15.9 129
3 oz Catfish, wild, cooked by dry heat 0 0 0 2.4 15.7 89
3 oz Catfish, wild, raw 0 0 0 2.4 13.9 81
1 tbs Caviar, black & red, granular 0.6 0 0.6 2.9 3.9 40
3 oz Cisco, raw 0 0 0 1.6 16.2 83
3 oz Cisco, smoked 0 0 0 10.1 13.9 151
3 oz Clams, canned, drained 4.4 0 4.4 1.7 21.7 126
3 oz Clams, cooked by moist heat 4.4 0 4.4 1.7 21.7 126
3 oz Clams, raw 2.2 0 2.2 0.8 10.9 63
3 oz Cod, Atlantic, cooked by dry heat 0 0 0 0.7 19.4 89
3 oz Cod, Atlantic, dried & salted 0 0 0 2 53.4 247
3 oz Cod, Atlantic, raw 0 0 0 0.6 0 70
3 oz Cod, Pacific, cooked by dry heat 0 0 0 0.7 19.5 89
3 oz Cod, Pacific, raw 0 0 0 0.5 15.2 70
6 oz Conch 0 0 1.5 0 0 0
1 cake Crab Cake 0.3 0 0.3 4.5 12.1 93
3 oz Crab, Alaska King, raw 0 0 0 0.5 15.6 71
3 oz Crab, blue, canned 0 0 0 1 17.5 84
3 oz Crab, blue, cooked by moist heat 0 0 0 1.5 17.2 87
3 oz Crab, blue, raw 0 0 0 0.9 15.4 74
3 oz Crab, dungeness, cooked by moist heat 0.8 0 0.8 1.1 19 94
3 oz Crab, dungeness, raw 0.6 0 0.6 0.8 14.8 73
3 oz Crab, queen, cooked by moist heat 0 0 0 1.3 20.2 98
3 oz Crab, queen, raw 0 0 0 1 15.7 77
3 oz Crayfish, farmed, cooked by moist heat 0 0 0 1.1 14.9 74
3 oz Crayfish, farmed, raw 0 0 0 0.8 12.6 61
3 oz Crayfish, wild, cooked by moist heat 0 0 0 1 14.3 75
3 oz Crayfish, wild, raw 0 0 0 0.8 13.6 65
3 oz Croaker, atlantic, raw 0 0 0 2.7 15.1 88
3 oz Cusk, cooked by dry heat 0 0 0 0.7 20.7 95
3 oz Cusk, raw 0 0 0 0.6 16.2 74
3 oz Cuttlefish, cooked by moist heat 1.4 0 1.4 1.2 27.6 134
3 oz Cuttlefish, raw 0.7 0 0.7 0.6 13.8 67
3 oz Dolphinfish, cooked by dry heat 0 0 0 0.8 20.2 93
3 oz Dolphinfish, raw 0 0 0 0.6 15.7 72
3 oz Drum, freshwater, cooked by dry heat 0 0 0 5.4 19.1 130
3 oz Drum, freshwater, raw 0 0 0 4.2 14.9 101
1 stick Fishsticks, frozen 6.7 0 6.7 3.5 4.4 77
3 oz Flatfish/Flounder/Sole, cooked by dry heat 0 0 0 1.3 20.5 100
3 oz Flatfish/Flounder/Sole, raw 0 0 0 1 16 77
1 piece Gefiltefish with broth, sweet 3.1 0 3.1 0.7 3.8 35
3 oz Grouper, cooked by dry heat 0 0 0 1.1 21.1 100
3 oz Grouper, raw 0 0 0 0.9 16.5 78
3 oz Haddock, cooked by dry heat 0 0 0 0.8 20.6 95
3 oz Haddock, raw 0 0 0 0.6 16.1 74
3 oz Haddock, smoked 0 0 0 0.8 21.5 99
3 oz Halibut, Atlantic & Pacific, cooked by dry heat 0 0 0 2.5 22.7 119
3 oz Halibut, Atlantic & Pacific, raw 0 0 0 1.9 17.7 94
3 oz Halibut, Greenland, cooked by dry heat 0 0 0 15.1 15.7 203
3 oz Halibut, Greenland, raw 0 0 0 11.8 12.2 158
3 oz Herring, Atlantic, cooked by dry heat 0 0 0 9.9 19.6 173
1 piece Herring, Atlantic, pickled 1.4 0 0 2.7 2.1 39
3 oz Herring, Atlantic, raw 0 0 0 7.7 15.3 134
3 oz Herring, Pacific, cooked by dry heat 0 0 0 15.1 17.9 213
3 oz Herring, Pacific, raw 0 0 0 11.8 13.9 166
3.5 oz Inconnu, raw 0 0 0 6.8 19.9 146
3.5 oz Kingfish, raw 0 0 0 3 18.3 105
3 oz Ling, cooked by dry heat 0 0 0 1.2 19.3 93
3 oz Ling, raw 0 0 0 0.5 16.2 74
3 oz Lingcod, cooked by dry heat 0 0 0 1.2 19.3 93
3 oz Lingcod, raw 0 0 0 0.9 15 72
1 tsp Lobster paste 0.1 0 0.1 4.3 1.5 13
3 oz Lobster, northern, cooked by moist heat 1.1 0 1.1 0.5 17.4 83
3 oz Lobster, northern, raw 0.4 0 0.4 0.8 16 77
3 oz Mackerel, Atlantic, cooked by dry heat 0 0 0 15.1 20.3 223
3 oz Mackerel, Atlantic, raw 0 0 0 11.8 15.8 174
0.5 cup Mackerel, jack, canned 0 0 0 6 22.1 148
3 oz Mackerel, king, cooked by dry heat 0 0 0 2.2 22.1 114
3 oz Mackerel, king, raw 0 0 0 1.7 17.2 89
3 oz Mackerel, Pacific, and jack, cooked by dry heat 0 0 0 8.6 21.9 171
3 oz Mackerel, Pacific, and jack, raw 0 0 0 6.7 17.1 134
3 oz Mackerel, Spanish, cooked by dry heat 0 0 0 5.4 20.1 134
3 oz Mackerel, Spanish, raw 0 0 0 5.4 16.4 118
6 oz Mahi mahi 0 0 0 0 0 0
3 oz Milkfish, cooked by dry heat 0 0 0 7.3 22.4 162
3 oz Milkfish, raw 0 0 0 5.7 17.5 126
3 oz Monkfish, cooked by dry heat 0 0 0 1.7 15.8 82
3 oz Monkfish, raw 0 0 0 1.3 12.3 65
3 oz Mullet, striped, cooked by dry heat 0 0 0 4.1 21.1 128
3 oz Mullet, striped, raw 0 0 0 3.2 16.5 100
3 oz Mussels, blue, cooked by moist heat 6.3 0 0 3.8 20.2 146
3 oz Mussels, blue, raw 3.1 0 3.1 1.9 10.1 73
3 oz Ocean Perch, Atlantic, cooked by dry heat 0 0 0 1.8 20.3 103
3 oz Ocean Perch, Atlantic, raw 0 0 0 1.4 15.8 80
3 oz Octopus, cooked by moist heat 3.7 0 3.7 1.8 25.4 139
3 oz Octopus, raw 1.9 0 1.9 0.9 12.7 70
3 oz Orange Roughy, cooked by dry heat 0 0 0 0.8 16 76
3 oz Orange Roughy, raw 0 0 0 0.6 12.5 59
3 oz Oysters, Eastern, canned 3.3 0 3.3 2.1 6 59
6 medium oyster Oysters, Eastern, farmed, cooked by dry heat 4.3 0 4.3 1.3 4.1 47
6 medium oyster Oysters, Eastern, farmed, raw 4.6 0 4.6 1.3 4.4 50
6 medium oyster Oysters, Eastern, wild, cooked by dry heat 2.8 0 2.8 1.1 4.9 42
6 medium oyster Oysters, Eastern, wild, cooked by moist heat 3.3 0 3.3 2.1 5.9 58
6 medium oyster Oysters, Eastern, wild, raw 3.3 0 3.3 2.1 5.9 57
3 oz Oysters, Pacific, cooked by moist heat 8.4 0 8.4 3.9 16.1 139
3 oz Oysters, Pacific, raw 4.2 0 4.2 2 8 69
3 oz Perch, cooked by dry heat 0 0 0 1 21.1 100
3 oz Perch, raw 0 0 0 0.8 16.5 77
3 oz Pike, Northern, cooked by dry heat 0 0 0 0.7 21 96
3 oz Pike, Northern, raw 0 0 0 0.6 16.4 75
3 oz Pike, walleye, cooked by dry heat 0 0 0 1.3 20.9 101
3 oz Pike, walleye, raw 0 0 0 1 16.3 79
3 oz Pollack, Atlantic, cooked by dry heat 0 0 0 1.1 21.2 100
3 oz Pollack, Atlantic, raw 0 0 0 0.8 16.5 78
3 oz Pollack, walleye, cooked by dry heat 0 0 0 1 20 96
3 oz Pompano, florida, cooked by dry heat 0 0 0 10.3 20.1 179
3 oz Pompano, florida, raw 0 0 0 8.1 15.7 139
3 oz Pout, ocean, cooked by dry heat 0 0 0 1 18.1 87
3 oz Pout, ocean, raw 0 0 0 0.8 14.2 67
3 oz Rockfish, Pacific, cooked by dry heat 0 0 0 1.7 20.4 103
3 oz Rockfish, Pacific, raw 0 0 0 1.3 15.9 80
3 oz Sablefish, cooked by dry heat 0 0 0 16.7 14.6 213
3 oz Sablefish, raw 0 0 0 13 11.4 166
3 oz Sablefish, smoked 0 0 0 17.1 15 219
3 oz Salmon steak 0 0 0 0 0 0
3 oz Salmon, Atlantic, farmed, cooked by dry heat 0 0 0 10.5 18.8 175
3 oz Salmon, Atlantic, farmed, raw 0 0 0 9.2 16.9 156
3 oz Salmon, Atlantic, wild, cooked by dry heat 0 0 0 6.9 21.6 155
3 oz Salmon, Atlantic, wild, raw 0 0 0 5.4 16.9 121
3 oz Salmon, pink, canned with bone 0 0 0 5.1 16.8 118
3 oz Salmon, pink, cooked by dry heat 0 0 0 3.8 21.7 127
3 oz Salmon, pink, raw 0 0 0 2.9 17 99
3 oz Salmon, sockeye, raw 0 0 0 7.3 18.1 143
1 sardine Sardines, canned, Pacific with tomato sauce 0 0 0 4.6 6.2 68
3.5 oz Scallops, bay, raw 2.9 0 2.9 1 15.9 88
3.5 oz Scallops, mixed species, raw 2 0 2 0.6 14.3 75
3.5 oz Scallops, sea, raw 1.6 0 1.6 0.7 10.6 59
6 oz Scrod 0 0 0 0 0 0
3 oz Scup, raw 0 0 0 2.3 16.1 89
3 oz Sea Bass, cooked by dry heat 0 0 0 2.2 20.1 105
3 oz Sea Bass, raw 0 0 0 1.7 15.7 82
3 oz Seatrout, cooked by dry heat 0 0 0 3.9 18.3 113
3 oz Seatrout, raw 0 0 0 3.1 14.2 88
3 oz Shad, american, cooked by dry heat 0 0 0 15 18.5 214
3 oz Shad, american, raw 0 0 0 11.7 14.4 168
3 oz Shark, raw 0 0 0 3.8 17.8 111
3 oz Sheepshead, cooked by dry heat 0 0 0 1.4 22.1 107
3 oz Sheepshead, raw 0 0 0 2 17.2 92
3.5 oz Shrimp paste 1.5 0 1.5 9.4 20.8 180
3 oz Shrimp, canned 0.9 0 0.9 1.7 19.6 102
3 oz Shrimp, cooked by moist heat 0 0 0 0.9 17.8 84
3 oz Shrimp, raw 0.8 0 0.8 1.5 17.3 90
3.5 oz Skate (rajah) fish, raw 0 0 0 0.7 21.5 98
3 oz Smelt, rainbow, cooked by dry heat 0 0 0 2.6 19.2 105
3 oz Smelt, rainbow, raw 0 0 0 2.1 15 82
3 oz Snapper, cooked by dry heat 0 0 0 1.5 22.4 109
3 oz Snapper, raw 0 0 0 1.1 17.4 85
3 oz Spiny Lobster, cooked by dry heat 2.7 0 2.7 1.6 22.5 122
3 oz Spiny Lobster, raw 2.1 0 0 1.3 17.5 95
3 oz Spot, cooked by dry heat 0 0 0 5.3 20.2 134
3 oz Spot, raw 0 0 0 4.2 15.7 105
3 oz Squid,raw 2.6 0 2.6 1.2 13.3 78
3 oz Sturgeon, cooked by dry heat 0 0 0 4.4 17.6 115
3 oz Sturgeon, raw 0 0 0 3.4 13.7 89
3 oz Sturgeon, smoked 0 0 0 3.7 26.5 147
3 oz Sucker, white, cooked by dry heat 0 0 0 2.5 18.3 101
3 oz Sucker, white, raw 0 0 0 2 14.3 78
3 oz Sunfish, pumpkinseed, cooked by dry heat 0 0 0 0.8 21.2 97
3 oz Sunfish, pumpkinseed, raw 0 0 0 0.6 16.5 76
3 oz Surimi 5.8 0 5.8 0.8 12.9 84
3 oz Swordfish, cooked by dry heat 0 0 0 1.2 21.6 132
3 oz Swordfish, raw 0 0 0 3.4 16.8 103
3.5 oz Tautog (blackfish), raw 0 0 0 1.1 18.6 89
3 oz Tilefish, cooked by dry heat 0 0 0 4.4 21.6 132
3 oz Tilefish, raw 0 0 0 2 14.9 82
3.5 oz Tomcod, Atlantic, raw 0 0 0 0.4 17.2 77
3 oz Trout, mixed species, cooked by dry heat 0 0 0 7.2 22.6 162
3 oz Trout, mixed species, raw 0 0 0 5.6 17.7 126
3 oz Trout, rainbow, farmed cooked by dry heat 0 0 0 6.1 20.6 144
3 oz Trout, rainbow, farmed, raw 0 0 0 4.6 17.7 117
3 oz Trout, rainbow, wild, cooked by dry heat 0 0 0 4.9 19.5 128
3 oz Trout, rainbow, wild, raw 0 0 0 2.9 17.4 101
6 oz Tuna filet 0 0 0 0 0 0
0.5 cup Tuna Salad 19.3 0 19.3 19 32.9 383
0.5 cup Tuna Salad 9.7 0 9.7 9.5 16.4 192
3 oz Tuna, bluefin, cooked by dry heat 0 0 0 5.3 25.4 156
3 oz Tuna, bluefin, raw 0 0 0 4.2 19.8 122
3 oz Tuna, canned in oil, light, drained 0 0 0 7 24.8 168
3 oz Tuna, canned in oil, white, drained 0 0 0 6.9 22.6 158
3 oz Tuna, canned in water, light, drained 0 0 0 0.7 21.7 99
3 oz Tuna, canned in water, white, drained 0 0 0 2.5 20.1 109
3 oz Tuna, yellowfin, cooked by dry heat 0 0 0 1 25.5 118
3 oz Tuna, yellowfin, raw 0 0 0 0.8 19.9 92
3 oz Whelk (sea snail), cooked by moist heat 13.2 0 13.2 0.7 40.6 234
3 oz Whelk (sea snail), raw 6.6 0 6.6 0.3 20.3 117
3.5 oz White Perch, raw 0 0 0 4 19.3 118
3 oz Whitefish, cooked by dry heat 0 0 0 1.4 20 99
3 oz Whitefish, raw 0 0 0 5 16.2 114
3 oz Whitefish, smoked 0 0 0 0.8 19.9 92
3 oz Whiting, cooked by dry heat 0 0 0 1.4 20 99
3 oz Wolffish, Atlantic, cooked by dry heat 0 0 0 2.6 19.1 105
3 oz Wolffish, Atlantic, raw 0 0 0 2 14.9 82
3 oz Yellowtail, cooked by dry heat 0 0 0 0 25.2 159

Snacks

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
1 oz Banana chips 16.6 0 16.6 0 0.7 147
1 oz Cheese Puffs/Twists 15.3 0.3 15 9.8 2.2 157
10 piece Cheese Straws 20.7 0 20.7 17.9 6.7 272
2 cake Corn cakes 15 0.3 14.7 0.4 1.5 70
1 oz Corn chips 16.1 1.4 14.7 9.5 1.9 153
1 oz Corn chips, barbecue 15.9 1.5 14.4 9.3 2 148
1 oz Corn-based cones 17.8 0.3 17.5 7.6 1.6 145
1 oz Corn-based cones, nacho 16.2 0.3 15.9 9 1.8 152
1 oz Corn-based snack, onion-flavor 18.5 1.1 17.4 6.4 2.2 142
1 oz Oriental Mix, rice-based 14.6 3.7 10.9 7.3 4.9 156
2 cake Popcorn cakes 16 0.6 15.4 0.6 1.9 77
1 cup Popcorn, caramel 27.7 1.8 25.9 4.5 1.3 151
2.6 cup Popcorn, cheese 14.4 2.8 11.6 9.3 2.6 147
3.5 cups Popcorn, plain, air-popped 21.8 4.2 17.6 1.2 3.4 107
2.6 cups Popcorn, plain, oil-popped 16 2.8 13.2 7.9 2.5 140
0.5 cup Popcorn, sugar coated 15 0 15 1 1.1 67
1 oz Pork Skins 0 0 0 8.9 17.4 155
1 oz Pork Skins, barbecue 0.5 0 0.5 9 16.4 153
1 oz Potao chips, light 19 1.7 17.3 5.9 2 134
1 oz Potato chips, barbecue 15 1.2 13.8 9.2 2.2 139
1 oz Potato chips, cheese 16.4 1.5 14.9 7.7 2.4 141
1 oz Potato chips, plain 15 1.3 13.7 9.8 2 152
1 oz Potato chips, sour cream 'n onion 14.6 1.5 13.1 9.6 2.3 151
1 oz Potato sticks 15.1 1 14.1 9.8 1.9 148
1 oz Pretzels 22.5 0.9 21.6 1 2.6 108
2.6 mini pretzel Pretzels, chocolate coated 19.9 0 19.9 4.7 2.1 128
2 small pretzel Pretzels, whole wheat 22.7 2.2 20.5 0.7 3.1 101
2 cake Rice cakes, brown 14.7 0.8 13.9 0.5 1.5 70
2 cake Rice cakes, brown & buckwheat 14.4 0.7 13.7 0.6 1.6 68
2 cake Rice cakes, brown & multigrain 14.4 0.5 13.9 0.6 1.5 70
2 cake Rice cakes, brown & rye 14.4 0.7 13.7 0.7 1.5 69
2 cake Rice cakes, brown & sesame seed 14.7 1 13.7 0.7 1.4 71
2 cake Rick cakes, brown & corn 14.6 0.5 14.1 0.6 1.5 69
1 oz Sesame sticks, wheat based 13.2 0.8 12.4 10.4 3.1 153
0.25 oz Soybean nuts, dry roasted 14.1 3.5 10.6 9.3 17 193.5
0.25 cup Soybean nuts, roasted 14.5 7.6 6.9 10.9 15.2 202.5
12 chip Taro chips 19.3 2 17.3 7.1 0.7 141
1 oz Tortilla chips 17.8 1.8 16 7.4 2 142
1 oz Tortilla chips, nacho 17.7 1.5 16.2 7.3 2.2 141
1 oz Tortilla chips, nacho, light 20.3 1.4 18.6 4.3 2.5 126
1 oz Tortilla chips, ranch 18.3 1.1 17.2 6.7 2.2 139
1 oz Tortilla chips, taco flavor 17.9 1.5 16.4 6.9 2.2 136
1 oz Trail Mix 12.7 0 12.7 8.3 3.9 131
1 oz Trail Mix, tropical 18.6 0 18.6 4.8 1.8 115
1 oz Trail Mix, with choc. Chips 12.7 0 12.7 9 4 137

Vegetables

This table shows net carbohydrates in food. Your sugars and starches in each food will be the 'net' carbs, after subtracting the fiber content of the food/drink. In Phase 2 (hCG with the low calorie diet) you cannot substitute from these lists. In Phase 3 (maintenance/reset) you can use these lists to help you decide how to avoid sugars and starches during the 3 week reset period, and what foods will be best to add back in Phase 4.
PortionFoodCarbs(g)Fiber(g)Net Carbs(g)Fat(g)Protein(g)Calories
1 cup Alfalfa Sprouts, raw 1.2 0.8 0.4 0.2 1.3 10
0.5 cup Amaranth, boiled 2.7 0 2.7 0.1 1.4 14
1 artichoke heart Artichoke hearts, canned in water 1.5 0.5 1 0 0.5 7.5
2.8 oz Artichoke, frozen, boiled 7.3 3.7 3.6 0.4 2.5 36
1 medium artichoke Artichoke, medium, boiled 33.5 16.2 17.3 0.5 10.4 150
0.5 cup Arugula, raw 0.4 0.2 0.2 0.1 0.3 3
0.5 cup Asapargus, canned 3 1.9 1.1 0.8 2.6 23
6 medium asparagus Asparagus spears, raw 3.7 2 1.7 0.1 2 19
0.5 cup Asparagus, boiled 3.8 1.4 2.4 0.3 2.3 22
4 spear Asparagus, frozen, boiled 2.9 1 1.9 0.3 1.8 17
1 cup Balsam Pear, leafy tips, boiled 3.9 1.1 2.8 0.1 2.1 20
0.5 cup Balsam Pear, pods, boiled 2.7 1.2 1.5 0.1 0.5 12
1 cup Bamboo Shoots, boiled 2.3 1.2 1.1 0.3 1.8 14
1 cup Bamboo Shoots, canned 4.2 1.8 2.4 0.5 2.3 25
0.5 cup Bamboo Shoots, raw 4 1.7 2.3 0.2 2 21
0.5 cup Beet Greens, boiled 3.9 2.1 1.8 0.1 1.9 19
0.5 cup Beets, boiled 8.5 1.7 6.8 0.2 1.4 37
0.5 cup Beets, canned 6.1 1.4 4.7 0.2 0.8 26
0.5 cup Beets, canned, pickled 18.6 0 18.6 0.1 0.9 74
1 cup Bok choy 1.5 0.7 0.8 0.1 1.1 9.1
3.5 oz Borage, boiled 3.5 0 3.5 0.8 2.1 25
0.5 cup Broadbeans, boiled 16.7 4.6 12.1 0.4 6.5 93.5
0.5 cup Broadbeans, canned 15.9 4.8 11.2 0.3 7 91
0.5 cup Broccoflower 3 1.6 1.4 0.2 1.5 16
1 oz Broccoli rabe 1.3 0 1.3 0 1 8.3
0.5 cup Broccoli, boiled 3.9 2.3 1.6 0.3 2.3 22
0.5 cup Broccoli, chopped, frozen, boiled 4.9 2.8 2.1 0.1 2.9 26
0.5 cup Broccoli, raw, chopped 2.3 1.3 1 0.2 1.3 12
0.5 cup Broccoli, spears, frozen, boiled 4.9 2.8 2.1 0.1 2.9 26
0.5 cup Brussel Sprouts, boiled 6.8 2 4.8 0.4 2 30
0.5 cup Brussel Sprouts, frozen, boiled 6.5 3.2 3.3 0.3 2.8 33
3.5 oz Butterbur (fuki), boiled 2.2 0 2.2 0 0.2 8
0.5 cup Cabbage, Chinese, pak choi, boiled, shredded 1.5 1.4 0.1 0.1 1.3 10
0.5 cup Cabbage, Chinese, pak choi, raw, shredded 0.8 0.3 0.5 0.1 0.5 5
1 cup Cabbage, Chinese, pe-tsai, boiled, shredded 2.9 0 2.9 0.2 1.8 17
0.5 cup Cabbage, Chinese, pe-tsai, raw, shredded 1.2 1.2 0 0.1 0.5 6
0.5 cup Cabbage, green, boiled, shredded 3.3 1.7 1.6 0.3 0.8 17
0.5 cup Cabbage, green, raw, shredded 1.9 0.8 1.1 0.1 0.5 9
0.5 cup Cabbage, red, boiled, shredded 3.5 1.5 2 0.2 0.8 16
0.5 cup Cabbage, red, raw, shredded 2.1 0.7 1.4 0.1 0.5 9
0.5 cup Cabbage, sauerkraut; canned, drained 3 1.8 1.2 0.1 0.7 13
0.5 cup Cabbage, savoy, boiled, shredded 3.9 2 1.9 0.1 1.3 18
0.5 cup Cabbage, savoy, raw, shredded 2.1 1.1 1 0 0.7 9
3.5 oz Cardoon, boiled 5.3 1.7 3.6 0.1 0.8 22
0.5 cup Carrots, boiled 8.2 2.6 5.6 0.1 0.9 35
0.5 cup Carrots, canned 4 1.1 2.9 0.1 0.5 17
0.5 cup Carrots, frozen, boiled 6 2.6 3.4 0.1 0.9 26
1 carrot Carrots, medium, raw 7.3 2.2 5.1 0.1 0.7 31
3.5 oz Cassava, raw 26.9 1.6 25.3 0.4 3.1 120
0.5 cup Cauliflower, boiled 2.5 1.7 0.8 0.3 1.1 14
0.5 cup Cauliflower, frozen, boiled 3.4 2.4 1 0.2 1.4 17
0.5 cup Cauliflower, green, raw 3 1.6 1.4 0.1 1.5 16
0.5 cup Cauliflower, raw 2.6 1.3 1.3 0.1 1 13
3.5 oz Celeriac, boiled 5.9 1.2 4.7 0.2 1 25
3.5 oz Celeriac, raw 9.2 1.8 7.4 0.3 1.5 39
0.5 cup Celery, boiled 3 1.2 1.8 0.1 0.6 14
1 stalk Celery, raw 1.5 0.7 0.8 0.1 0.3 6
12 leaf Celtuce, raw 3.6 1.7 1.9 0.3 0.8 22
0.5 cup Chard, swiss, boiled, chopped 3.6 1.8 1.8 0.1 1.7 18
0.5 cup Chayote, boiled 4.1 2.2 1.9 0.4 0.5 19
0.5 cup Chicory Greens, raw, chopped 4.2 3.6 0.6 0.3 1.5 21
1 root Chicory Roots, raw 10.5 0 10.5 0.1 0.8 44
0.5 cup Chicory, witloof, raw 1.8 1.4 0.4 0 0.4 8
1 tbs Chilies, green, chopped 0 0 1 0 0 0
1 cup Chrysanthemum, garland, raw 1.1 0.7 0.4 0 0.4 4
1 cup Collards, boiled, chopped 7.8 3.6 4.2 0.2 1.7 35
0.5 cup Collards, frozen, boiled 6 2.4 3.6 0.3 2.5 31
0.5 cup Corn, yellow, boiled 20.6 2.3 17.7 1 2.7 89
1 cup Cranberry beans, boiled 43.3 17.7 25.6 0.8 16.5 241
1 cup Cranberry beans, canned 39.3 16.4 22.9 0.7 14.4 216
1/2 cup Cucumber, raw 1.4 0.4 1 0.1 0.4 7
0.5 cup Daikon 1 0 1 1 1 15
0.5 cup Dandelion greens, boiled 3.3 1.5 1.8 0.3 1 17
0.5 cup Dandelion greens, raw 2.6 1 1.6 0.2 0.8 13
3.5 oz Dock, boiled 2.9 2.6 0.3 0.6 1.8 20
0.5 cup Dock, raw 2.1 1.9 0.2 0.5 1.3 15
0.5 cup Eggplant, boiled 3.2 1.2 2 0.1 0.4 13
0.5 cup Eggplant, raw 2.5 1 1.5 0.1 0.4 11
0.5 cup Endive, raw 0.8 0.8 0 0.1 0.3 4
0.5 cup Escarole 0.8 0.8 0 0.1 0.3 4.3
1 cup Fennel bulb, raw 6.3 2.7 3.6 0.2 1.1 27
0.5 cup Garden Cress, boiled 2.6 0.5 2.1 0.4 1.3 16
0.5 cup Garden Cress, raw 1.4 0.3 1.1 0.2 0.7 8
3 clove Garlic, raw 3 0.2 2.8 0 0.6 13
0.5 cup Gourd, Calabash (white-flowered), boiled 2.7 0 2.7 0 0.4 11
1 heart Hearts of Palm, canned 1.5 0.8 0.7 0.2 0.8 9
0.5 cup Hominy, canned white 11.4 2 9.4 0.7 1.2 57.5
1 cup Horseradish Tree, leafy tips, boiled 4.7 0.8 3.9 0.4 2.2 25
0.5 cup Hyacinth Beans, boiled 4 0 4 0.1 1.3 22
0.5 cup Jerusalem artichoke, raw 13.1 1.2 11.9 0 1.5 57
0.5 cup Jicama (Yambean) 5.7 3.2 2.5 0.1 0.5 25
0.5 cup Jute, potherb, boiled 3.1 0.9 2.2 0.1 1.6 16
0.5 cup Kale, boiled 3.7 1.3 2.4 0.3 1.2 21
0.5 cup Kale, frozen, boiled 3.4 1.3 2.1 0.3 1.8 20
0.5 cup Kale, scotch, boiled 3.7 0.8 2.9 0.3 1.2 18
0.5 cup Kohlrabi, boiled 5.5 0.9 4.6 0.1 1.5 24
0.5 cup Lambsquaters, boiled 4.5 1.9 2.6 0.6 2.9 29
0.25 cup Leeks, boiled 2 0.3 1.7 0.1 0.2 8
0.25 cup Leeks, freeze-dried 0.6 0.1 0 0 0.1 3
2 leaf Lettuce, butterhead, raw 0.3 0.1 0.2 0 0.2 2
1 leaf Lettuce, Iceberg, raw 0.4 0.3 0.1 0 0.2 2
0.5 cup Lettuce, looseleaf, raw 1 0.5 0.5 0.1 0.4 0.5
0.5 cup Lettuce, romaine, raw 0.7 0.5 0.2 0.1 0.5 4
10 slice Lotus Root, boiled 14.3 2.8 11.5 0.1 1.4 59
10 slice Lotus Root, raw 14 4 10 0.1 2.1 45
1 cup Lupins, boiled 16.4 4.6 11.8 4.8 25.8 198
0.5 cup Mountain Yam, hawaiian, steamed 14.4 0 14.4 0.1 1.2 59
1 oz Mushroom, portobello 1.4 0.4 1 0.1 0.7 7.4
0.5 cup Mushroom, raw 1.6 0.4 1.2 0.1 0.7 9
0.5 piece Mushrooms, boiled 4 1.7 2.3 0.4 1.7 21
0.5 piece Mushrooms, canned 3.9 1.9 2 0.2 1.5 19
1 large mushroom Mushrooms, enoki, raw 0.4 0.1 0.3 0 0.1 2
4 mushroom Mushrooms, shitake, cooked 10.3 1.5 8.8 0.2 1.1 40
4 mushroom Mushrooms, shitake, dried 11.3 1.7 9.6 0.1 1.4 44
0.5 cup Mustard Greens, boiled 1.5 1.4 0.1 0.2 1.6 11
0.5 cup Mustard Greens, frozen, boiled 2.3 2.1 0.2 0.2 1.7 14
0.5 cup Mustard Spinach (tendergreen), boiled 2.5 1.8 0.7 0.2 1.5 14
3.5 oz Navy Bean Sprouts, boiled 15 0 15 0.8 7.1 78
0.5 cup New Zealand Spinach, boiled 2 0 2 0.2 1.2 11
0.5 cup New Zealand Spinach, raw 0.7 0 0.7 0.1 0.4 4
1 cup Nopales, cooked 4.9 3 1.9 0.1 2 22
0.5 cup Okra, boiled 4.6 2.2 2.4 0.2 1.7 30
0.5 cup Okra, raw 3.6 1.3 2.3 0.1 0.9 16
0.5 cup Onions, boiled 10.7 1.5 9.2 0.2 1.4 46
0.5 cup Onions, canned 4.5 1.3 3.2 0.1 1 21
3.5 oz Onions, frozen, boiled 6.6 1.8 4.8 0.1 0.8 28
0.25 cup Onions, green 0 0 1 0 0 0
0.5 cup Onions, raw 6.9 1.4 5.5 0.1 0.9 30
0.5 cup Onions, spring, raw 3.7 1.3 2.4 0.1 0.9 16
3.5 oz Onions, welsh, raw 6.5 0 6.5 0.4 1.9 34
0.5 cup Parsnips, boiled 15.2 3.1 12.1 0.2 1 63
0.5 half cup Peas, edible podded 4.1 0.8 3.4 0.1 0.9 13
0.5 cup Peas, green, canned 10.7 3.5 7.2 0.3 3.8 59
0.5 cup Peas, green, frozen, boiled 11.4 4.4 7 0.2 4.1 62
0.5 cup Peas, split, boiled 20.7 8.2 12.5 0.4 8.2 115.5
0.5 cup Pepeao, raw 6.7 0 6.7 0 0.5 25
0.5 cup Pepper, green 7.1 1.1 6 0.2 1.5 30
0.5 cup Pepper, red, hot chili, raw 6.6 1.1 5.5 0.3 1.4 30
0.5 cup Peppers, hot chili, canned 3.5 0.9 2.6 0.1 0.6 14
1 pepper Peppers, hot chili, raw 4.3 0.7 3.6 0.1 0.9 18
10 peppers Peppers, hot chili, red, sun-dried 3.5 1.4 2.1 0.3 0.5 16
0.5 cup Peppers, jalapeno, canned 3.3 1.3 2 0.4 0.5 16
1 oz Peppers, roasted, canned, drained 3 0 3 0 0 10.1
0.5 cup Peppers, sweet, boiled 4.6 0.8 3.8 0.1 0.6 19
0.5 cup Peppers, sweet, raw 3.2 0.9 2.3 0.1 0.4 14
0.5 cup Pigeon Peas, boiled 19.6 5.7 13.9 0.3 5.7 101.5
1 tbs Pimentos, canned 0.6 0.2 0.4 0 0.1 3
0.5 cup Poi 32.7 0.5 32.2 0.2 0.5 134
0.5 cup Pokeberry Shoots, boiled 2.5 1.2 1.3 0.3 1.9 16
0.5 cup Potato Puffs, frozen, prepared 18.9 2 16.9 6.7 2.1 138
0.5 cup Potato Salad, homemade 14 1.6 12.4 10.3 3.4 179
1 potato Potato, sweet, baked with skin 27.7 3.4 24.3 0.1 2 117
0.5 cup Potato, sweet, baked, frozen 20.6 1.6 19 0.1 1.5 88
0.5 cup Potato, sweet, boiled without skin 39.8 3 36.8 0.5 2.7 172
0.5 cup Potato, sweet, canned 21.2 1.8 19.4 0.2 1.7 91
0.5 cup Potato, sweet, canned, mashed 29.6 2.2 27.5 0.25 2.5 129
1 medium potato Potato, white 33.5 5.1 28.4 0.2 3.6 149
1 potato Potato, white, baked, with skin 51 4.8 46.2 0.2 4.6 220
1 potato Potato, white, baked, without skin 33.6 2.3 31.3 0.2 3.1 145
0.5 cup Potato, white, canned without skin 12.2 2.1 10.1 0.2 1.3 54
0.5 cup Potatoes Au Gratin, homemade 13.7 2.2 11.5 9.3 6.2 161
0.5 cup Potatoes O'Brian, homemade 15 0 15 1.3 2.3 78.5
10 strip Potatoes, fried, cottage fries, frozen, heated 17 1.6 15.4 4.1 1.7 109
10 piece Potatoes, fried, fries, frozen, heated 15.6 1.6 14 3.8 1.6 100
0.5 cup Potatoes, hash brown, frozen, prepared 21.9 1.6 20.3 9 2.5 170
0.5 cup Potatoes, hash brown, homemade 16.6 1.6 15 10.8 1.9 163
0.5 cup Potatoes, mashed, homemade 17.5 2.1 15.4 4.4 2 111
0.5 cup Potatoes, scalloped, homemade 13.2 2.3 10.9 4.5 3.5 105
0.5 cup Pumpkin Flowers, boiled 2.2 0.6 1.6 0.1 0.7 10
0.5 cup Pumpkin Flowers, raw 0.6 0 0.6 0 0.2 2.5
1 cup Pumpkin Leaves, boiled 2.4 1.9 0.3 0.2 1.9 15
0.5 cup Pumpkin, boiled 6 1.3 4.7 0.1 0.9 24
0.5 cup Pumpkin, canned 9.9 3.5 6.4 0.3 1.3 41
0.5 cup Purslane, boiled 2.1 0 2.1 0.1 0.9 10
0.5 cup Radicchio, raw 0.9 0.2 0.7 0.1 0.3 5
1 cup Radish Seeds, sprouted, raw 1.4 0 1.4 1 1.4 16
0.5 cup Radishes, oriental, boiled 2.5 1.2 1.3 0.2 0.5 13
0.5 cup Radishes, oriental, dried 36.8 0 36.8 0.4 4.6 157
0.5 cup Radishes, oriental, raw 1.8 0.7 1.1 0 0.3 8
10 radish Radishes, raw 1.6 0.7 0.9 0 0.3 8
0.5 cup Radishes, white icicle, raw 1.3 0.7 0.6 0.1 0.6 7
0.5 cup Rhubarb 2.8 1.1 1.7 0.1 0.6 13
0.5 cup Rhubarb, frozen, cooked, sweetened 37.4 2.4 35 0.1 0.5 139
0.5 cup Rutabaga, boiled 7.4 1.5 5.9 0.2 1.1 33
0.5 cup Salsify, boiled 10.5 2.1 8.4 0.1 1.9 46
3.5 oz Seaweed, agar, dried 80.9 7.7 73.2 0.3 6.2 306
3.5 oz Seaweed, agar, raw 6.8 0.5 6.3 0 0.5 26
3.5 oz Seaweed, irish moss, raw 12.3 1.3 11 0.2 1.5 49
3.5 oz Seaweed, kelp (kombu/tangle), raw 9.6 1.3 8.3 0.6 1.7 43
3.5 oz Seaweed, laver (nori), raw 5.1 0.3 4.8 0.3 5.8 35
3.5 oz Seaweed, spirulina, raw 2.4 0 2.4 0.4 5.9 26
3.5 oz Seaweed, wakame, raw 9.1 0.5 8.6 0.6 3 45
0.25 cup Shallots, freeze-dried 3.2 0 3.2 0 0.5 14
1 tbs Shallots, raw 1.7 0 1.4 0 0.3 7
0.5 cup Spinach, boiled 3.4 2.2 1.2 0.2 2.7 21
0.5 cup Spinach, canned 3.6 2.6 1 0.5 3 25
0.5 cup Spinach, frozen, boiled 5.1 2.8 2.3 0.2 3 27
0.5 cup Spinach, raw 1 0.8 0.2 0.1 0.8 6
0.5 cup Squash, summer, crookneck, boiled 3.9 1.3 2.6 0.3 0.8 18
0.5 cup Squash, summer, crookneck, frozen, boiled 5.3 1.3 4 0.2 1.2 24
0.5 cup Squash, summer, crookneck, raw 2.6 1.2 1.4 0.2 0.6 12
0.5 cup Squash, summer, scallop, boiled 3 1.7 1.3 0.2 0.9 14
0.5 cup Squash, summer, scallop, raw 2.5 0 2.5 0.1 0.8 12
0.5 cup Squash, summer, spaghetti, cooked, boiled, drained 5 1.1 3.9 0.2 0.5 21
0.5 cup Squash, summer, zucchini, boiled 3.5 1.3 2.2 0 0.6 14
0.5 cup Squash, summer, zucchini, frozen, boiled 4 1.5 2.5 0.1 1.3 19
0.5 cup Squash, summer, zucchini, raw 1.9 0.8 1.1 0.1 0.8 9
0.5 cup Squash, winter, acorn, baked 14.9 4.5 10.4 0.1 1.1 57
0.5 cup Squash, winter, butternut, baked 10.7 0 10.7 0.1 0.9 41
0.5 cup Squash, winter, butternut, frozen, boiled 12.1 0 12.1 0.1 1.5 47
0.5 cup Squash, winter, hubbard, baked 11 0 11 0.6 2.5 51
0.5 cup Squash, winter, hubbard, boiled, mashed 7.6 3.4 4.2 0.4 1.7 35
0.5 cup Succotash, boiled 23.4 4.3 19.1 0.8 4.9 110
0.5 cup Succotash, canned 17.9 3.3 14.6 0.6 3.3 81
0.5 cup Succotash, frozen, boiled 17 3.5 13.5 0.8 3.7 79
0.5 cup Swamp Cabbage, boiled 1.8 0.9 0.9 0.1 1 10
0.5 cup Swamp Cabbage, raw 0.9 0.6 0.3 0.05 0.8 5.5
0.5 cup Swiss chard, cooked, boiled, drained 3.6 1.8 1.8 0.1 1.7 18
0.5 cup Taro leaves, steamed 3 1.5 1.5 0.3 2 18
0.5 cup Taro Shoots, cooked 2.2 0 2.2 0.1 0.5 10
0.5 cup Taro, cooked 22.8 3.4 19.4 0.1 0.3 94
0.5 cup Taro, tahitian, cooked 4.7 0 4.7 0.5 2.8 30
1 medium tomatillo Tomatillos, raw 2 0.6 1.4 0.3 0.3 11
1 tomato Tomato, green, raw 6.3 1.4 4.9 0.3 1.5 30
1 tomato Tomato, plum 2.4 0.7 1.7 0.1 0.6 11.2
0.5 cup Tomato, red, boiled 7 1.2 5.8 0.5 1.3 32
1 tomato Tomato, red, raw 5.7 1.4 4.3 0.4 1 26
1 cup Tomato, red, stewed 13.2 1.7 11.5 0.4 2 80
0.5 cup Tomato, red, stewed, canned 8.7 1.3 7.4 0.2 1.2 36
0.5 cup Tomato, red, whole, peeled, canned 5.2 1.2 4 0.2 1.1 23
0.5 cup Tomatoe, red with green chilie, canned 4.3 0 4.3 0.1 0.8 18
6 tomato Tomatoes, cherry 4 1.2 2.8 0.2 0.9 18.4
0.5 cup Tomatoes, red, sun dried 15.1 3.3 11.8 0.8 3.8 69.5
0.25 cup Tomatoes, sun dried, canned, packed in oil 6.4 1.6 4.8 3.9 1.4 58.5
0.5 cup Tree Fern, cooked 7.8 2.6 5.2 0 0.2 28
0.5 cup Turnip green, raw 1.6 0.9 0.7 0.1 0.4 8
0.5 cup Turnip greens, boiled 3.1 2.5 0.6 0.2 0.8 14
0.5 cup Turnip, boiled 3.8 1.6 2.2 0.1 0.6 14
3.5 oz Turnip, frozen, boiled 4.3 2 2.3 0.2 1.5 23
3.5 oz Vinespinach, raw 3.4 0 3.4 0.3 1.8 19
0.5 cup Water Chestnuts, chinese, canned 8.7 1.8 6.9 0 0.6 35
0.5 cup Water Chestnuts, chinese, raw 14.8 1.9 12.9 0.1 0.9 66
0.5 cup Watercress, raw 0.2 0.3 0 0 0.4 2
0.5 cup Waxgourd, boiled 2.6 0.9 1.7 0.2 0.3 11
0.5 cup Yam, boiled/baked 18.8 2.7 16.1 0.1 1 79

 

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