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
By reducing your high GI carbs and sugars, and fat adapting your body, you will find your sweetness where you least expected it, as your ‘polluted’ taste buds recover. You will find natural sweetness in vegetables, that you had long since forgotten. Our policy at whisperer HQ, is not to substitute sugar with sweeteners, but accept the new tastes on your new journey and rejoice in them.
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