Carbohydrate Counter

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BEANS (COOKED)
Black-eyed peas (1 cup) 35.5
Lima (1/2 cup), Fordhook/baby 16.0/21.2
Navy (1 cup), dried, boiled 47.9
Peanuts (2 oz.), oil roasted/dry roasted 9.8/12.0
Red kidney (1/2 cup) 20.2
Soybeans (1/2 cup), green, boiled 10.0
Split peas (1 cup), boiled 41.4
Tofu (3 1/2 oz.), raw, firm 5.4

CONDIMENTS
Anchovies (1 oz.) 0.0
Cocoa (1 Tbsp. Unsweetened) 2.8
Horseradish (1 tsp.) 0.5
Mayonnaise (1 Tbsp.) 0.4

Mustard:

 
   Dijon (1 tsp.) 0.3
   reguIar (1 tsp.) 0.3
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 Tbsp.) 2.7

FATS/OILS
Canola 0.0 trace
Olive 0.0 trace
Peanut 0.0 trace
Safflower 0.0 trace
Walnut 0.0 trace

FRUIT
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
Olives:  
   black (10 olives) 3.0
   green, pitted 0.5
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

GELATIN
Gelatin 0.0
Sugar-Free Jell-O (all flavors) 0.0

GRAINS
Bagel (1) (approx. 2 oz.) 30.9
Bread:  
   pumpernickel (1 slice) 15.4
   whole-wheat (1 slice) 11.4
Corn muffin (homemade/mix) 17.0/20.0
Cornmeal (1 cup, cooked) 25.7
Farina (1 cup reg. cooked) 27.8
Noodles (1 cup enriched) 37.3
Oatmeal (1 cup old fash) 27.8
Pancake (1 buckwheat 1/4 oz. dry mix) 21.3
Popcorn (popped, 1 cup) 4.6
Rice:  
   cooked (1 cup white, enriched) 49.6
   puffed (1 cup whole) 19
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, double strength (1 tsp.) 3.0

MILK 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
   cottage, 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., whole/part skim) 1.0/1.6
   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 AND SEEDS
Almond paste (1 oz.) 12.4
Almonds:  
   1 oz. dried 5.8
   12-15 nuts 2.9
Brazil (4 nuts) 1.8
Cashews (1 oz.) 9.3
Coconut (1 piece 2" x 2" x 1/2" ) 6.9
Grated coconut, unsweetened (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:  
   regular (1 oz.) (avg. of several brands) 4.0-7.0
   sugar-free (1 oz.) (avg of several brands) 3.0
Peanuts (1 oz. dry roasted) 6.0
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/roasted) 5.1/3.8
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

PROTEIN (LEAN, WITHOUT SKIN OR BREADING)
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

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 or 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, chopped) 3.3
Eggplant (diced, 1 cup) 6.4
Endive (1/2 cup) 0.8
Kale (1/2 cup) 3.7
Kohlrabi (2/3 cup, slices, cooked) 5.5
Lettuce:  
   Boston (2 leaves) 0.4
   Iceberg (1 leaf) 0.4
   Romaine (2 leaves) 0.7
Mushrooms:  
   regular (10 sm or 4 lg, 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, chopped) 1.5
Okra (1/2 cup slices) 5.8
Onion (1/2 cup chopped) 5.9
Parsley (1 Tbsp., fresh) 0.3
Parsnips (1/2 cup slices, boiled) 1.9/15.2
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

SAMPLES OF CARBOHYRATE-RICH
'FATTENING ITEMS

Apple pie (1 slice, homemade) 61.0
Apple turnover 31.1
Banana split 91.0
Blueberry Muffin (1 average) 17.0
Brownie (1 average homemade, with 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