NEW RECEPIES

24 July 2014

No-Carb Bread

23 November 2013

Rhubarb Steak

21 November 2013

Tuna Salad

21 November 2013

Dakos

18 June 2013

Shish Kebabs

17 June 2013

Asparagus with Pancakes

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The Carb Contents of Popular Foods

There are many lists circulating on the internet that detail calorie content, fats, carbohydrates, the glycemic index, and much more. We found Kohlenhydrat.org and the Fitness Forge especially helpful.

Unfortunately, we discovered that many of the tables include significant errors. The mistakes keep repeating in tables from over 20 different sources, so it's likely that people just copied and pasted from one another. So don't be fooled just because you get the same number from different sources.

Other frequent mistakes that I've made sure to avoid are confusing the carb values of fresh fruit with those of dried fruit or substituting the American values. In American nutritional literature, fiber is counted as carbohydrates, even though it isn't a problem for low-carb dieters. This makes some delicious vegetables appear to be "carb bombs" when they're actually low-carb and high-fiber.

Obviously, I didn't find the existing lists helpful. So I've tried my hand at making my own list, using values that I researched. I was very careful to use only reliable sources, which I've cited here.

I've tested some of the values with my new purchase, an optic hydrometer. (Hey, I'm a man - every new technical gadget interests me!)

Also, I've decided not to include the values for processed food products. You can get these from the packaging at the grocery store, and including them here would make the list too confusing.

Meat and Fish

FoodCarb Content
Beef0%
Pork0%
Poultry0%
Fish0%
Seafood0%
Sausage0%-4% (better-quality sausage will contain fewer carbs)
Diet sausage1%-4%
Hamburger0%-20% (better-quality hamburger will contain fewer carbs)
Fish sticks21%
Source: Wikipedia, manufacturers' info

Milk and Dairy Products

FoodCarb Content
Milk, 3.5% fat4.8%
Milk, 1.5% fat4.9%
Milk, 0.1% fat5%
Buttermilk3.7%
Creamy yogurt, 10% fat3.9%
Regular yogurt, 3.5% fat4.5%
Low-fat yogurt, 0.1% fat14.4%
Butter0.5%
Sour cream, 30% fat2.6%
Cream, 15% fat4.2%
Cheese0%-1%
Double cream cheese2.5%
Low-fat cream cheese4%
Low-fat curd cheese4%
Creamy curd cheese2.8%
Kefir3.2%
Egg1%
Sources: Dairies

Berries

FoodCarb Content
Strawberries2.5 - 3.5% (self-tested)
Raspberries4.5 - 5.5%
Blackberries5 - 6% (self-tested)
Blueberries11%
Currants9%
Gooseberries2.5 - 3.5%
Sources: Official information from importers, U.S. Department of Agriculture

Fruit

FoodCarb Content
Apple varieties:
Alexander5%
Gravenstein10%
Gala, Elstar, Idared, Cox's Orange Pippin11-12%
Golden Delicious, Braeburn13%
Boskoop, Jonagold18-19%
Pear12-14%
Grapefruit6-8%
Orange8-9% (self-tested)
Lemon2.5% (self-tested)
Lime1.5%
Clementine9-10%
Grape15-20%
Banana21%
Sweet cherry15%
Plum11%
Pineapple11-12%
Apricot8-9%
Peach8-9%
Watermelon8%
Honeydew melon12%
Kiwi11%
Coconut6%
Coconut water2%
Pomegranate15%
Passionfruit11%
Lychee15%
Mango14%
Papaya7-8%
Cranberries14%
Fresh figs13%
Sources: University of Graz, official information from importers, U.S. Department of Agriculture

Vegetables

FoodCarb Content
Artichoke5%
Eggplant2.7%
Cauliflower2.5%
Fresh green beans3.6%
Canned black beans16%
Canned kidney beans17%
Canned white beans24%
Broccoli2.1%
Mushrooms0.6%
Chicory0.8%
Curly lettuce1.4%
Iceberg lettuce2.4
Endive0.5%
Canned peas11%
Fennel3%
Green onion1.8%
Kale3%
Cucumber2%
Carrot6.7%
Pumpkin2.2%
Red bell pepperup to 6%
Yellow bell pepper5%
Green bell pepper3%
Parsley1%
Parsley root2-3%
Parsnip18%
Fresh chanterelles0-1%
Fresh yellow boletus mushrooms0-0.5%
Fresh mushrooms0.3-0.6%
Fresh russulas2-3%
Dried chanterelles0-3%
Dried shiitake53%
Radish2.2%
Brussels sprouts4.3%
Black salsify (fresh)1.9%
Celery root17%
Asparagus26%
Turnip4%
Tomato, raw2.5%
Jerusalem artichoke, raw4%
Zucchini2.1%
Onion5.7%
Sources: French Department of Agriculture (ANSES), U.S. Department of Agriculture

Nuts and Seeds

FoodCarb Content
Almonds3-6%
Hazelnuts5-6%
Peanuts, unshelled10.9%
Peanuts, salted and roasted7.5%
Walnuts3.5%
Coconut, dried6.9%
Macadamia nuts5.6%
Pecans4.5%
Cashews20%
Sweet chestnuts27%
Sesame seeds0.8%
Linseed1-4%
Sunflower seeds11.5%
Pumpkin seeds14%
Poppy seeds4%
Pine nuts5%
Pistachios, roasted and salted9.3%
Beech nuts, dried35%
Wheat germ35%
Cocoa powder8-20%
Muesli50-70%
Sources: Official information from importers, U.S. Department of Agriculture, ANSES

Prepared Foods

FoodCarb Content
Bulgur14%
Pasta33%
Whole wheat pasta31%
Rice, white19%
Potatoes15%
Sauerkraut4%
Oatmeal, unsweetened8-10%
Hamburger, fast food21%
Hot dog, fast food25%
Sources: Canadian Department of Agriculture, ANSES

Baked Goods

FoodCarb Content
Mixed-grain bread50%
Baguette57%
Whole wheat bread45%
Cookies50 - 75%
Brownies45%
Fruitcake50-65%
Crepe, unfilled55%
Cheesecake35%
Stollen47%
Honey cake73%
German cherry-custard cake30%
Cream cake with nut topping26%
Source: ANSES

Sweets

FoodCarb Content
Milk chocolate51%
Chocolate with nuts45%
Chocolate, 40% cocoa49%
Chocolate, 70% cocoa33%
Chocolate, 70% cocoa, sugar-free31%
Chewing gum70%
Ice cream25-35%
Ice pop20-25%
Diet ice cream20-30%
Cookies50-75%
Jam50-70%
Honey75-80%
Chocolate-hazelnut cream75%
Nougat52%
Maraschino cherries65%
Marzipan65%
Licorice86%
Fruit jellies80%
White sugar99.9%
Brown sugar95%
Sources: ANSES, manufacturers

Spices, etc.

FoodCarb Content
Garlic15%
Cinnamon25%
Capers2%
Chervil0.9
Cumin33%
Thyme, dried26%
Ketchup24%
Pepperoni0.5%
Mayonnaise1.5%
Mayonnaise, diet7%
Mustard4.5%
Soy sauce6.5%
Vinegar0.3%
Oil_(olive, sunflower, etc.)0.0%
Margarine4%
Olives0%
Source: ANSES

Non-Alcoholic Beverages

DrinkCarb Content
Orange juice, pure and unsweetened8.5%
Grapefruit juice, pure and unsweetened7.5%
Apple juice (self-tested)10%
Concentrated lemon drink, unsweetened (self-tested)1.5%
Pineapple juice15%
Peach juice12%
Carrot juice5%
Tomato juice2.5%
Coffee and tea, black/unsweetened0%
Source: ANSES

Alcoholic Beverages

DrinkCarb Content
Beer3-3.5%
Wheat beer4 - 5.5%
Malt liquor4 - 5.5%
Non-alcoholic beer4.8%
Hard cider0.5%
Non-alcoholic cider2%
Champagne0.2-5%
Dry wine0.5%
Sweet wine3 - 7%
Sangria10%
Sherry, Port10%
Rum, vodka, whiskey, etc.0%
Sweet liqueurs10 - 25%
Source: ANSES

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