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.

food type:  sort by: 
If you exceed the portion size given, multiply the net carbs accordingly.
Red = Avoid  Black = OK  Green = Best
NamePortion SizeNet Carbs
per Portion
Net Carbs
per 100g
Almond Milk (unsweetened)200 ml glass00
Butterbig chunk00.1
Camembert Cheese3 x 1 inch cubes0.30.5
Cheddar Cheese3 x 1 inch cubes0.61.3
Cottage Cheese4 tablespoons13
Cream (heavy /whipping)2 tablespoons12.7
Cream (light)2 tablespoons13.6
Cream (sour)2 tablespoons1.54
Cream Cheese2 tablespoons0.62.5
Egg (boiled)1 large0.61.1
Egg (fried)1 egg0.40.8
Egg (omelette)3 eggs1.20.6
Egg (poached)1 egg0.70.7
Egg (scrambled)4 tablespoons0.81.6
Feta Cheese3 x 1 inch cubes24.1
Goats Cheese3 x 1 inch cubes1.21.8
Mascarpone Cheese2 tablespoons11.8
Milk (lactose free)200 ml glass5.62.8
Milk (skimmed)200ml glass126
Milk (whole)200ml glass105
Mozzarella Cheese2 tablespoons0.62.2
Parmesan Cheese2 tablespoons0.44
Ricotta Cheese3 x 1 inch cubes13
Soya Milk (unsweetened)200 ml glass0.40.2
Swiss Cheese3 x 1 inch cubes1.22
Yogurt, fruit1 small pot2419
Yogurt, Greek, natural1/2 pot44
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.