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
Apple cider vinegar has a long pedigree, shrouded in mystery; a folklore remedy found in many cultures from the Babylonians to the Aryans to Samurai warriors, who used it for strength and power. More than 2,000 years ago, Hippocrates recognised its value as an antiseptic, and latterly, apple cider vinegar was used to treat wounds in the battle fields of WW1 and the US civil war. In recent years, people have explored its use in heart health, weight loss and diabetes.
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