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
| Vegetable | Portion Size | Net Carbs
per Portion | Net Carbs
per 100g | |
| Artichoke | 1 medium | 7.5 | 6 | |
| Asparagus spears | five spears | 1.5 | 2 | |
| Aubergine | 1 medium | 2 | 2.5 | |
| Avocado | half a fruit | 2 | 2 | |
| Baked Potato | 1 baked potato | 54 | 17 | |
| Beetroot | 1 medium beetroot | 5.5 | 7 | |
| Broccoli | 3 florets | 4 | 4 | |
| Brussel Sprouts | 5 sprouts | 5 | 5 | |
| Butternut squash | 4 tablespoons | 10 | 10 | |
| Cabbage | 4 large spoonfuls | 2 | 2 | |
| Carrot | 1 medium | 5 | 6.5 | |
| Cauliflower | 1 quarter of a head | 2 | 1.8 | |
| Celery | 1 medium stalk | 0.5 | 1.5 | |
| Chilli pepper (small red) | 1 birds eye size | 0.1 | 6 | |
| Courgette (Zucchini) | 1 small | 2.5 | 2 | |
| Cucumber | half of cucumber | 2 | 3.6 | |
| Fennel | 1 cooked bulb | 5 | 2.5 | |
| Garlic | 1 clove | 1 | 31 | |
| Gherkins | 3 pickles | 7 | 21 | |
| Green Beans | 12 beans | 2.5 | 4 | |
| Kale (cooked) | 1 serving | 4 | 4 | |
| Leek | 1 medium leek | 10.5 | 12 | |
| Lettuce (Cos) | quarter of whole lettuce | 1.5 | 1 | |
| Lettuce (Round) | quarter of whole lettuce | 1.5 | 1.6 | |
| Marrow | 100 grams | 1.5 | 1.5 | |
| Mushrooms (button) | 10 mushrooms | 2 | 3.3 | |
| Mushrooms (large) | 1 mushroom | 0.6 | 2.3 | |
| Mushrooms (medium) | 6 mushrooms | 2.4 | 3.3 | |
| Okra | 8 pods | 4 | 4 | |
| Olives | 10 olives | 2 | 2.8 | |
| Onion | 1 medium | 7 | 7 | |
| Parsnip | 1 large | 21 | 12.5 | |
| Peas | 4 tablespoons | 4 | 9 | |
| Peas (Sugar Snap) | 10 pea pods | 1.7 | 5 | |
| Pepper (Green) | ten strips | 0.5 | 2.6 | |
| Pepper (Red) | ten strips | 1 | 4.5 | |
| Potato | 1 medium | 28 | 14 | |
| Potato (mashed) | 3 tablespoons | 12 | 12 | |
| Potato (roast) | 1 potato | 24 | 18 | |
| Potato chips in UK / french fries | 1 serving | 48 | 41 | |
| Pumpkin | 5 tablespoons | 6 | 5.5 | |
| Quorn Mince | 1 cup | 3 | 4.5 | Always check the carbs on package - some may have carbs added elsewhere |
| Quorn Sausages | per sausage | 2.7 | 4.5 | vegetarian sausages |
| Radish | 5 medium | 0.5 | 2 | |
| Samphire | 100g serving | 1.6 | 1.6 | |
| Shallot (echalion) | 1 small shallot | 4.6 | 13.8 | |
| Spinach (cooked) | 4 tablespoons | 2 | 2 | |
| Spinach (raw) | big handful | 1 | 1.1 | |
| Spring Greens | any amount | 0 | 0 | |
| Spring Onions | 1 medium | 0.6 | 4 | |
| Swede | quarter whole swede | 5 | 5.6 | |
| Sweet Corn | 1 medium ear | 17 | 17 | |
| Sweet Potato | 1 small | 10 | 18 | |
| Tomato fresh | 1 medium whole (2"-3") | 3.3 | 1.7 | |
| Tomatoes (tinned) | 1 can | 6 | 3 | |
| Turnip | 1 small turnip | 2.8 | 4.2 | |
| Watercress | 10 sprigs | 0.3 | 1.3 | |
Potatoes are the number one thing to avoid here.
Check the carbs on the others and you'll soon learn which are best.
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.