Macronutrients of common foods in a low carb diet
Berries
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Raspberries | 4.4 | 0.7 | 1.2 | 6.5 | 52 |
| Blackberries | 4.9 | 0.5 | 1.4 | 5.3 | 43 |
| Strawberries | 5.33 | 0.22 | 0.64 | 1.8 | 35 |
Dairy and Eggs
100mls or 3.5 fluid ounces, 2/5s of a cup or one egg
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Single Cream | 3.66 | 19 | 2.96 | 0 | 195 |
| Double Cream | 2.84 | 36 | 2.82 | 0 | 340 |
| Full fat (3.25%) milk | 4.81 | 3.2 | 3.2 | 0 | 61 |
| Full fat plain Greek yoghurt | 3 | 5 | 9 | 0 | 93 |
| Natural yoghurt | 4.9 | 3.8 | 4.2 | 0 | 72 |
| Kefir | 3.6 | 3.5 | 3 | 0 | 209 |
| Egg (medium) | trace | 4.6 | 6.4 | 0 | 66 |
Cheese
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Cheddar | 0 | 34 | 23.3 | 0 | 409 |
| Parmesan | 0.07 | 28 | 29.6 | 0 | 420 |
| Gruyere | 0.1 | 31 | 27 | 0 | 393 |
| Brie | 0.3 | 31 | 17 | 0 | 347 |
| Comte | <0.5 | 34 | 26 | 0 | 510 |
| Mozzarella | 2.2 | 20.4 | 23.7 | 0 | 296 |
| Blue | 2.3 | 28.6 | 21.4 | 0 | 357 |
| Feta | 4 | 21 | 14 | 0 | 260 |
Fish
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Cod | 0 | 0.4 | 15 | 0 | 69 |
| Crab | 0 | 0.7 | 18 | 0 | 83 |
| Haddock | 0 | 0.45 | 16.3 | 0 | 69 |
| Kippers | 0 | 10.1 | 19.9 | 0 | 234 |
| Mackerel | 0 | 21.6 | 17 | 0 | 214 |
| Oysters | 0 | 3 | 7 | 0 | 68 |
| Salmon | 0 | 18 | 22 | 0 | 206 |
| Sardines | 0 | 11 | 25 | 0 | 208 |
| Scallops | 0 | 0.9 | 21.6 | 0 | 112 |
| Tuna | <0.5 | 0.94 | 19 | 0 | 85 |
Meat
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Cured Bacon | 2.1 | 36.5 | 40.9 | 0 | 501 |
| Boneless chicken breast | 0 | 3.24 | 32.1 | 0 | 158 |
| Fillet steak | 0 | 6.36 | 27.7 | 0 | 168 |
| Lamb chop | 0 | 24.37 | 22.03 | 0 | 314 |
| Pork fillet | 0 | 3.41 | 21 | 0 | 150 |
| Pork chop | 1.3 | 25.6 | 25.03 | 0 | 338 |
| Roasted sliced ham | 2.2 | 3.68 | 19.6 | 0 | 126 |
| Sausage (100% pork mince) | 0 | 14.9 | 26 | 0 | 242 |
| Sirloin steak | 0 | 28.8 | 49 | 0 | 228 |
| Minced beef (80/20 meat to fat ratio) | 0 | 20 | 17.17 | 0 | 254 |
Raw Nuts
28 grams or one ounce
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Brazil = 6 kernels | 3.32 | 19 | 4.05 | 2.13 | 187 |
| Pine = 167 kernels | 3.71 | 19.4 | 3.88 | 1.05 | 191 |
| Walnuts = 14 halves | 3.88 | 18.3 | 4.26 | 1.88 | 183 |
| Macadamia | 3.91 | 21.5 | 2.24 | 2.44 | 204 |
| Pecans = 19 halves | 3.94 | 20.4 | 2.6 | 2.72 | 196 |
| Hazelnuts = 21 kernels | 4.73 | 17.2 | 4.25 | 2.75 | 178 |
| Almonds = 23 kernels | 6.12 | 14.1 | 6.01 | 3.54 | 164 |
| Pistachios = 49 kernels | 7.71 | 12.8 | 5.73 | 3 | 159 |
| Cashew | 8.56 | 12.4 | 5.16 | 3.3 | 157 |
Oils and Fats
14.2 ml or 1 tbsp
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Extra virgin olive oil | 0 | 13.5 | 0 | 0 | 119 |
| Avocado | 0 | 13.5 | 0 | 0 | 124 |
| Coconut | 0 | 13.5 | 0 | 0 | 121 |
| Butter (14.2g) | 0 | 11.5 | 0.12 | 0 | 102 |
| Ghee | 0 | 13.5 | 0 | 0 | 121 |
Salads
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Avocado (average weight 150 g) | 1.8 | 14.7 | 2 | 6.7 | 160 |
| Cucumber | 3.13 | 0.011 | 0.65 | 0.5 | 15 |
| Celery | 1.37 | 0.17 | 0.69 | 1.6 | 14 |
| Lettuce | 1.19 | 0.3 | 1.23 | 2.1 | 20 |
| Radish | 1.8 | 0.1 | 0.68 | 1.6 | 16 |
| Tomatoes | 3.41 | 0.63 | 0.83 | 2.1 | 31 |
Seeds
28 grams or one ounce
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Flax | 0.57 | 12.25 | 5.21 | 7.98 | 156 |
| Sesame | 0.3 | 17.1 | 5.71 | 3.25 | 177 |
| Chia | 2.15 | 8.7 | 4.68 | 9.75 | 138 |
| Sunflower | 3.65 | 14.1 | 5.47 | 3.15 | 165 |
Raw vegetables
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Kale | 0.8 | 1.49 | 2.92 | 4.1 | 43 |
| Spinach | 1.4 | 0.6 | 2.91 | 1.6 | 28 |
| Asparagus | 1.78 | 0.12 | 2.2 | 2.1 | 20 |
| Mushrooms | 2.3 | 0.37 | 2.89 | 1 | 31 |
| Cauliflower | 2.97 | 0.28 | 1.92 | 2 | 25 |
| Cabbage | 3.5 | 0.1 | 1.28 | 2.5 | 25 |
| Broccoli | 3.8 | 0.34 | 2.57 | 2.4 | 39 |
| Green beans and snap beans | 4.27 | 0.22 | 1.83 | 2.7 | 31 |
| Brussels sprouts | 5.15 | 0.3 | 3.38 | 3.8 | 43 |
| Onions (white) | 6.48 | 0.13 | 0.89 | 1.2 | 36 |
| Leeks | 12.4 | 0.3 | 1.5 | 1.8 | 61 |
Editor's Pick
Evolution has gifted humans with two fuelling systems. One uses fats, and the other uses carbohydrates. In truth, we usually use a bit of both, and the balance depends on circumstances. For example, initiating movement, and short power bursts, like jumping or sprinting, are when our muscles use carbs to fuel. Conversely, when we are walking or jogging slowly, we predominantly burn fats. This complex subject is outside the scope of this article but will be the subject of another blog. So, if you’re that exercise fiend, watch this space.
How many hours sleep do you really need per night and why is melatonin so important?
We are told that if we reduce our calories, we will lose weight. We are told over and over again that calories in equals calories out.