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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
28g 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
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
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
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
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