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)	Calories
Single Cream	3.66	19	2.96	195
Double Cream	2.84	36	2.82	340
Full fat (3.25%) milk	4.81	3.2	3.2	61
Full fat plain Greek yoghurt	3	5	9	93
Natural yoghurt	4.9	3.8	4.2	72
Kefir	3.6	3.5	3	209
Egg (medium)	trace	4.6	6.4	66

Cheese

100g or 3.5 ounces

	Net Carbs (g)	Fat (g)	Protein (g)	Calories
Cheddar	0	34	23.3	409
Parmesan	0.07	28	29.6	420
Gruyere	0.1	31	27	393
Brie	0.3	31	17	347
Comte	<0.5	34	26	510
Mozzarella	2.2	20.4	23.7	296
Blue	2.3	28.6	21.4	357
Feta	4	21	14	260

Fish

100g or 3.5 ounces

	Net Carbs (g)	Fat (g)	Protein (g)	Calories
Cod	0	0.4	15	69
Crab	0	0.7	18	83
Haddock	0	0.45	16.3	69
Kippers	0	10.1	19.9	234
Mackerel	0	21.6	17	214
Oysters	0	3	7	68
Salmon	0	18	22	206
Sardines	0	11	25	208
Scallops	0	0.9	21.6	112
Tuna	<0.5	0.94	19	85

Meat

100g or 3.5 ounces

	Net Carbs (g)	Fat (g)	Protein (g)	Calories
Cured Bacon	2.1	36.5	40.9	501
Boneless chicken breast	0	3.24	32.1	158
Fillet steak	0	6.36	27.7	168
Lamb chop	0	24.37	22.03	314
Pork fillet	0	3.41	21	150
Pork chop	1.3	25.6	25.03	338
Roasted sliced ham	2.2	3.68	19.6	126
Sausage (100% pork mince)	0	14.9	26	242
Sirloin steak	0	28.8	49	228
Minced beef (80/20 meat to fat ratio)	0	20	17.17	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

	Fat (g)	Protein (g)	Calories
Extra virgin olive oil	13.5	0	119
Avocado	13.5	0	124
Coconut	13.5	0	121
Butter (14.2g)	11.5	0.12	102
Ghee	13.5	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

Polyphenol Content (mg/100g) of Common Foods

Fruits

	Polyphenol Content (mg/100g)
Blackberries	260
Blueberries	240
Strawberries	235
Raspberries	215
Plums	210
Cherries	200
Apples (with skin)	180
Grapes (red)	170
Pomegranates	160
Oranges	140

Vegetables

	Polyphenol Content (mg/100g)
Artichokes	260
Red Onions	240
Spinach	235
Broccoli	215
Asparagus	210
Carrots	200
Red Cabbage	180
Kale	170
Brussels Sprouts	160
Green Beans	140

Beverages

	Polyphenol Content (mg/100g)
Green Tea	150
Black Tea	120
Red Wine	100
Coffee	90
Apple Juice	75
Orange Juice	70
Pomegranate Juice	65
Grape Juice	60
Cranberry Juice	55
Tomato Juice	50

Spices and Herbs

	Polyphenol Content (mg/100g)
Cloves	15000
Dried Peppermint	11000
Star Anise	5400
Cocoa Powder	3500
Mexican Oregano	2300
Celery Seed	2000
Sage	1600
Rosemary	1500
Thyme	1200
Basil	1000

Nuts and Seeds

	Polyphenol Content (mg/100g)
Chestnuts	1200
Hazelnuts	500
Pecans	495
Almonds	450
Walnuts	380
Flaxseeds	350
Sunflower Seeds	300
Peanuts	250
Pistachios	200
Sesame Seeds	150

Legumes

	Polyphenol Content (mg/100g)
Black Beans	590
Lentils	480
Red Kidney Beans	460
Chickpeas	400
Soybeans	380
Pinto Beans	350
Navy Beans	300
Green Peas	250
Lima Beans	200
Black-eyed Peas	150

Cereals and Grains

	Polyphenol Content (mg/100g)
Sorghum	360
Barley	300
Whole Wheat	250
Oats	200
Rye	180
Brown Rice	150
Quinoa	120
Millet	100
Buckwheat	90
Corn	80

Chocolate and Cocoa Products

	Polyphenol Content (mg/100g)
Cacao Powder	3500
Dark Chocolate (70%)	1660
Milk Chocolate	300
White Chocolate	100

Data from: US Department of Agriculture. USDA nutrient database for standard reference

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Macronutrients of common foods in a low carb diet

Berries

Dairy and Eggs

Cheese

Fish

Meat

Raw Nuts

Oils and Fats

Salads

Seeds

Raw vegetables

Polyphenol Content (mg/100g) of Common Foods

Fruits

Vegetables

Beverages

Spices and Herbs

Nuts and Seeds

Legumes

Cereals and Grains

Chocolate and Cocoa Products

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