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:
|
sort by:
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If you exceed the portion size given, multiply the net carbs accordingly.
Red = Avoid
Black = OK Green = Best
| Fruit | Portion Size | Net Carbs
per Portion | Net Carbs
per 100g | |
| Apple | 1 medium | 20 | 12 | |
| Apricot, fresh | 1 fruit | 3.2 | 9 | |
| Apricot,dried | 5 dried fruits | 20 | 55 | |
| Avocado | half a fruit | 2 | 2 | |
| Banana | 1 fruit | 24 | 21 | |
| Blackberries | 15 fruits | 3 | 5 | |
| Blueberries | 15 berries | 3 | 11.6 | |
| Cantaloupe melon | 1 wedge (1/8 fruit) | 5 | 7 | |
| Cherries | 10 fruits | 10 | 10 | |
| Coconut (dried) | 1 oz | 2 | 8 | |
| Coconut (fresh flesh) | 2 inch square piece | 3 | 6 | |
| Coconut milk (unsweetened) | 4 tablespoons | 2 | 4 | |
| Cranberries (dried) | 4 tablespoons | 31 | 76 | |
| Cranberries, raw | 4 tablespoons | 4 | 8 | |
| Fig, fresh | 1 medium | 8.5 | 16 | |
| Grapes | 20 grapes | 8 | 16 | |
| Honeydew melon | 1 wedge (1/8 fruit) | 10 | 8 | |
| Kiwi fruit | 1 fruit | 8 | 12 | |
| Mango | 1/2 fruit | 22 | 13 | |
| Nectarine | 1 medium | 12 | 8.5 | |
| Orange | 1 medium | 12 | 12 | |
| Papaya | 1 small fruit | 15 | 9 | |
| Pear | 1 medium | 21 | 12 | |
| Pineapple | 1 thick slice | 9 | 11 | |
| Plum | 1 fruit | 7 | 10 | |
| Raspberries | 10 large raspberries | 3 | 6 | can vary in size, so weigh if in doubt |
| Rhubarb | unsweetened stalk | 1.3 | 2.5 | |
| Strawberries | 5 medium | 3 | 6 | great with cream |
| Tangerine | 1 medium | 11 | 11 | |
| Watermelon | 1 wedge (1/16 fruit) | 21 | 8 | |
You can see that some berries are allowed.
Avoid dried fruits like the plague - they are full of carbs.
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.