Don't eat more than 35 Net Carbs PER DAY and you will lose weight!
Below we give you the net carb count for common foods. Add up the net carbs you eat each day.
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food type:
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sort by:
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If you exceed the portion size given, multiply the net carbs accordingly.
Red = Avoid
Black = OK Green = Best
| Name | Portion Size | Net Carbs
per Portion | Net Carbs
per 100g | |
| Almond Milk (unsweetened) | 200 ml glass | 0 | 0 | |
| Butter | big chunk | 0 | 0.1 | |
| Camembert Cheese | 3 x 1 inch cubes | 0.3 | 0.5 | |
| Cheddar Cheese | 3 x 1 inch cubes | 0.6 | 1.3 | |
| Cottage Cheese | 4 tablespoons | 1 | 3 | |
| Cream (heavy /whipping) | 2 tablespoons | 1 | 2.7 | |
| Cream (light) | 2 tablespoons | 1 | 3.6 | |
| Cream (sour) | 2 tablespoons | 1.5 | 4 | |
| Cream Cheese | 2 tablespoons | 0.6 | 2.5 | |
| Egg (boiled) | 1 large | 0.6 | 1.1 | |
| Egg (fried) | 1 egg | 0.4 | 0.8 | |
| Egg (omelette) | 3 eggs | 1.2 | 0.6 | |
| Egg (poached) | 1 egg | 0.7 | 0.7 | |
| Egg (scrambled) | 4 tablespoons | 0.8 | 1.6 | |
| Feta Cheese | 3 x 1 inch cubes | 2 | 4.1 | |
| Goats Cheese | 3 x 1 inch cubes | 1.2 | 1.8 | |
| Mascarpone Cheese | 2 tablespoons | 1 | 1.8 | |
| Milk (lactose free) | 200 ml glass | 5.6 | 2.8 | |
| Milk (skimmed) | 200ml glass | 12 | 6 | |
| Milk (whole) | 200ml glass | 10 | 5 | |
| Mozzarella Cheese | 2 tablespoons | 0.6 | 2.2 | |
| Parmesan Cheese | 2 tablespoons | 0.4 | 4 | |
| Ricotta Cheese | 3 x 1 inch cubes | 1 | 3 | |
| Soya Milk (unsweetened) | 200 ml glass | 0.4 | 0.2 | |
| Swiss Cheese | 3 x 1 inch cubes | 1.2 | 2 | |
| Yogurt, fruit | 1 small pot | 24 | 19 | |
| Yogurt, Greek, natural | 1/2 pot | 4 | 4 | |
Avoid low fat varieties - they contain more carbohydrates.
Although not dairy, soya milk and almond milk are listed here as they are good alternatives.
If you want to lose weight, then you
must not exceed 35 Net Carbs per day.
See also
How to work out
Net Carbs of a packaged food item.
**BREAKING NEWS** The author of this website, in collaboration with Professor Richard Leach, has written a new book 'Mass Delusion' which contains much of the information on this website
plus many more tips for maintaining your low carb diet lifestyle. Carb contents of common foods is an appendix of this book if you would prefer a hard copy.