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
Raspberries4.40.71.26.552
Blackberries4.90.51.45.343
Strawberries5.330.220.641.835

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 Cream3.66192.960195
Double Cream2.84362.820340
Full fat (3.25%) milk4.813.23.2061
Full fat plain Greek yoghurt359093
Natural yoghurt4.93.84.2072
Kefir3.63.530209
Egg (medium)trace4.66.4066

Cheese

100g or 3.5 ounces

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Cheddar03423.30409
Parmesan0.072829.60420
Gruyere0.131270393
Brie0.331170347
Comte<0.534260510
Mozzarella2.220.423.70296
Blue2.328.621.40357
Feta421140260

Fish

100g or 3.5 ounces

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Cod00.415069
Crab00.718083
Haddock00.4516.3069
Kippers010.119.90234
Mackerel021.6170214
Oysters037068
Salmon018220206
Sardines011250208
Scallops00.921.60112
Tuna<0.50.9419085

Meat

100g or 3.5 ounces

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Cured Bacon2.136.540.90501
Boneless chicken breast03.2432.10158
Fillet steak06.3627.70168
Lamb chop024.3722.030314
Pork fillet03.41210150
Pork chop1.325.625.030338
Roasted sliced ham2.23.6819.60126
Sausage (100% pork mince)014.9260242
Sirloin steak028.8490228
Minced beef (80/20 meat to fat ratio)02017.170254

Raw Nuts

28 grams or one ounce

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Brazil = 6 kernels3.32194.052.13187
Pine = 167 kernels3.7119.43.881.05191
Walnuts = 14 halves3.8818.34.261.88183
Macadamia3.9121.52.242.44204
Pecans = 19 halves3.9420.42.62.72196
Hazelnuts = 21 kernels4.7317.24.252.75178
Almonds = 23 kernels6.1214.16.013.54164
Pistachios = 49 kernels7.7112.85.733159
Cashew8.5612.45.163.3157

Oils and Fats

14.2 ml or 1 tbsp

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Extra virgin olive oil013.500119
Avocado013.500124
Coconut013.500121
Butter (14.2g)011.50.120102
Ghee013.500121

Salads

100g or 3.5 ounces

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Avocado (average weight 150 g)1.814.726.7160
Cucumber3.130.0110.650.515
Celery1.370.170.691.614
Lettuce1.190.31.232.120
Radish1.80.10.681.616
Tomatoes3.410.630.832.131

Seeds

28 grams or one ounce

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Flax0.5712.255.217.98156
Sesame0.317.15.713.25177
Chia2.158.74.689.75138
Sunflower3.6514.15.473.15165

Raw vegetables

100g or 3.5 ounces

 Net Carbs (g)Fat (g)Protein (g)Fibre (g)Calories
Kale0.81.492.924.143
Spinach1.40.62.911.628
Asparagus1.780.122.22.120
Mushrooms2.30.372.89131
Cauliflower2.970.281.92225
Cabbage3.50.11.282.525
Broccoli3.80.342.572.439
Green beans and snap beans4.270.221.832.731
Brussels sprouts5.150.33.383.843
Onions (white)6.480.130.891.236
Leeks12.40.31.51.861

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