Dairy Alcohol Beverages Soup
Meats Beans Cereals Vegetables Dressings
Snacks Fruit Cakes Desserts
Candies Back
Breads and Rolls most 1
Item Portion Carbohydrates Fibre Calories Points
Bagel about 2 oz. 33 g 1.2 g 170 1.5
Biscuit, baking powder 2 oz. 26.5 g 1 g 130
Boston brown bread slice ~ 2 oz. 27.3 g 2.8 g
Bread stick, Vienna-type 1 (1 1/4 oz.) 20.3 g 1.1 g
Cornbread slice ~ 1.5 oz. 13.1 g 1.2 g
Cracked wheat bread 1 slice (about 1 oz.) 13.0 g 1.3 g
Croissant 1 (about 2 oz.) 27.0 g 235 1.5
English muffin, plain 1 (about 2 oz.) 28.5 g 1.5 g 140 1.5
French or Vienna bread 1 slice (1 1/4 oz.) 19 g 0.8 g 100
French toast 1 slice 17 g 155 1
Italian bread 1 slice (about 1 oz.) 16.5 g 0.8 g 85
Multi-grain bread 1 slice 12 g 65
Oatmeal bread 1 slice 12 g 65
Pancake, plain 6 in. diam. 15 g 60
Pancake, buckwheat 1 6 g 55
Pita bread 5 in. diam. ~ 1.5 oz. 23.0 g 0.4 g 100
Popover 1 (about 1 1/2 oz.) 10.3 g
Pumpernickel bread 1 slice (about 1 oz.) 16.5 g 1.9 g 80 1
Raisin bread 1 slice (about 1 oz.) 13.4 g 1.0 g 65
Roll or bun 1 ~1.5 oz. 20 g .9 g 100
Rusks 5 pc ~ 1.5 oz. 30.9 g
Rye bread, American 1 slice (about 1 oz.) 12.5 g 0.6 g 65
Sourdough bread 1 slice (1 oz.) 12.0 g 0.8 g
Spoonbread 1 cup 40.6 g
Tortilla (corn) 1 12.5 g 65 0.8
Waffle,plain 6 in. diam. 18.0 g
White bread 1 slice (about 1 oz.) 12.5 g 0.5 g 55 0.8
Whole wheat bread 1 slice (about 1 oz.) 12.5 g 2.1 g 66 0.8
Muffins 2 larger muffin
Item Portion Carbohydrates Fibre Calories Points
Blueberry ~ 2 oz. 25.5 g 1.9 g 150
Bran ~ 2 oz. 26.0 g 4 g 150
Corn ~ 2 oz. 25.8 g 1.3 g 145
Plain ~ 2 oz. 25.6 g
English muffin 1 26.0 g 140
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Dairy
Item Portion Carbohydrates Fibre Calories Points Protein Total Fat
Buttermilk 1 cup 11.7 g 0
Low-fat milk (1% or 2%) 1 cup 11.7 g 0 60
Mother’s milk 1 cup 17.0 g 0
Skim milk 1 cup 11.9 g 0 85
Whole milk 1 cup 11.4 g 0 150 0.6 8 g 8 g
Chocolate milk 1 cup 26 g 210 1.5 8 g 8 g
Eggnog 1 cup 34 g 340 2 10 g 19 g
Half-and-Half cream 1 oz. 1 g 59 0 0.75 g 0.57 g
Heavy Whipping cream 1 oz. 0.8 g
Sour cream 1 oz. 1.2 g 55 0 1 g 6 g
Butter 1 oz. 1.0 g 200 0 0 23 g
American processed cheese 1 oz. 0.5 g 90 6 g 7 g
Bleu (crumbled) 1 oz. 0.4 g 100 6 g 8 g
Cheddar (shredded) 1 oz. 0.2 g 115 0 7 g 9 g
Cottage Cheese 1 oz. 0.9 g 26 0 3.4 g 1.2 g
Cottage Cheese w. fruit 1 oz. 3.8 g 35 0 3 g 1 g
Cream Cheese 1 oz. 0.8 g
Feta (crumbled) 1 oz. 0.8 g 75 4 g 6 g
Monterey Jack 1 oz. 0.1 g
Mozzarella (whole milk) 1 oz. 0.3 g 90 7 g 5 g
Parmesan (shredded) 1 oz. 0.3 g 46 4 g 4 g
Ricotta (whole milk) 1 oz. 1.0 g 54 3.5 g 4 g
Swiss (shredded) 1 oz. 0.5 g 105 8 g 8 g
Low-fat yogurt 1 cup 16.0 g 0 1
Low-fat yogurt, fruit-flavoured 1 cup 42.3 g 2
Nonfat yogurt 1 cup 17.4 g 0 1
Whole-milk yogurt 1 cup 11.0 g 0 140
Yogurt and fruit 1 cup 43 g 100-230 10 g 2 g
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Alcoholic Beverages most 0 per serving
Item Portion Carbohydrates Fibre Calories Points
Beer-light 12 fl. oz. 5 g 95
Beer-regular 12 fl. oz. 13 g 150 1
BloodyMary 5 fl. oz. 5 g
Bourbon and soda 4 fl. oz 0
Coffee liqueur 53 proof 1 fl. oz. 16 g 1
Coffee liqueur 63 proof 1 fl. oz. 11 g 1
Coffee liqueur + cream 1 fl. oz. 6 g
Creme de menthe 1 fl. oz. 14 g 1
Daiquiri 2 fl. oz. 4 g
Daiquiri - canned 6.8 fl. oz. 32 g 2
Dessert wine - dry 4 fl. oz. 4 g
Dessert wine - sweet 4 fl. oz. 16 g 160 1
Gin and tonic 7.5 fl. oz. 16 g 1
Manhattan 2 fl. oz. 2 g
Martini 2.5 fl. oz. 0
Pina colada 4.5 fl. oz. 40 g 2
Red wine 6 fl. oz. 4 g
Rose wine 6 fl. oz. 2 g
Screwdriver 7 fl. oz. 18 g 1
Spirits 1 fl. oz. 0
Tequila sunrise 5.5 fl. oz. 15 g 1
Tequila sunrise - can 6.8 fl. oz. 24 g 1
Tom Collins 7.5 fl. oz. 3 g
Whiskey sour 4 fl. oz. 16 g 1
Whiskey sour - mix 4 fl. oz. 28 g 1
Wine - all table 6 fl. oz. 3.5 g 130
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Carbonated Beverages most 2 per serving
Item Portion Carbohydrates Fibre Calories Points
Club soda 1 can (12 fl. oz.) 0 0 0 0
Cola 1 can (12 fl. oz.) 39.5 g 0 160
Cola, low-cal, with sweetener 1 can (12 fl. oz.) 0.4 g 0
Cream soda 1 can (12 fl. oz.) 49.3 g 0
Ginger ale 1 can (12 fl. oz.) 31.8 g 0 125
Grape 1 can (12 fl. oz.) 43.8 g 0 180
Lemon-lime 1 can (12 fl. oz.) 38.3 g 0 155
Noncola, low-cal, with saccharin 1 can (12 fl. oz.) 0.4 g 0
Orange 1 can (12 fl. oz.) 46.0 g 0 180
Pepper-type 1 can (12 fl. oz.) 39.5 g 0 160
Root beer 1 can (12 fl. oz.) 40 g 0 165
Tonic water 1 can (12 fl. oz.) 32.2 g 0
Fruit and Vegetable Drinks most 1 per 6-oz. serving
Item Portion Carbohydrates Fibre Calories Points
Apple juice, unsweetened 8 fl. oz. 29.0 g 0.3 g 115
Apricot nectar 8 fl. oz. 36.1 g 1.5 g
Carrot juice 8 fl. oz. 22.8 g 2.0 g
Citrus fruit juice drink 8 fl. oz. 28.5 g 0.2 g
Cranberry juice cocktail 8 fl. oz. 37 g 0.3 g 145
Fruit punch juice drink 8 fl. oz. 30.3 g 0.2 g 112
Grape juice, unsweetened 8 fl. oz. 37.9 g Trace
Grape juice drink 8 fl. oz. 32.3 g 0 135
Grapefruit juice, unsweetened 8 fl. oz. 22.1 g 95
Grapefruit juice, sweetened 8 fl. oz. 28 g 115
Lemonade, Limeade 8 fl. oz. 26.0 g 1.0 g 105
Orange drink 8 fl. oz. 32.0 g 0.2 g
Orange juice 8 fl. oz. 26.0 g 0.2 g 80
Papaya nectar 8 fl. oz. 36.3 g 1.5 g
Passion fruit juice 8 fl. oz. 33.6 g
Peach nectar 8 fl. oz. 34.7 g 1.5 g
Pineapple juice, unsweetened 8 fl. oz. 34.5 g 140
Prune juice 8 fl. oz. 44.7 g 2.6 g 180
Tomato juice 8 fl. oz. 10.2 g 2.0 g 40
Vegetable juice cocktail 8 fl. oz. 11.1 g 1.5 g 45
Hot Beverages
Item Portion Carbohydrates Fibre Calories Points
Cocoa, homemade 8 fl. oz. 25.8 g 3.8 g 1.5
Coffee 10 fl. oz. 1 g 0
Tea 10 fl. oz. 1 g 0
Tea, herbal 10 fl. oz. 0.7 g 0
Other Beverages
Item Portion Carbohydrates Fibre Calories Points
Carob beverage, powdered 3 tsp. & 1c milk 22.5 g 1
Chocolate milk 8 fl. oz. 25.9 g 3.8 g 1
Eggnog 4 fl. oz. 17.2 g 0 1
Malted milk, powdered 1 Tbsp. & 1 cup milk 27.3 g 1
Sports drink 8 fl. oz. 15.2 g 1
Tea, iced, unsweetened 8 fl. oz. 0.5 g 0 0
Water 8 fl. oz. 0 0 0 0
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Soup most 1
Item Portion Carbohydrates Fibre Calories Points
Beef Broth 1 cup 1 g
Beef Noodle 1 cup 9 g 85
Black Bean 1 cup 19.8 g
Chicken Noodle 1 cup 9.4 g 68
Cream of Chicken 1 cup 15 g 190
Clam Chowder 1 cup 12 g 80
Cream of Tomato 1 cup 22.3 g
Minestrone 1 cup 11.2 g 80
Cream of Mushroom 1 cup 12 g 160
New England Clam Chowder 1 cup 16.6 g
Pea (green) 1 cup 27 g 165
Tomato 1 cup 17 g 85
Onion 1 cup 8.2 g
Vegetable 1 cup 12 g 45
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Meat, Seafood 0
Item Portion Carbohydrates Fibre Calories Points Protein Total Fat
Meat, Poultry 6 oz 0 250-700 30-45 g 10-50 g
Fried Chicken 6 oz 15 g 460 1 38.4 g 26.4 g
Fish 6 oz 0 160-300 36-60 g 2-15 g
Fish, Breaded Fried 6 oz 14 g 360 1 34 g 18 g
Egg 1 0.6 g 75 7 g 5 g
Beef Salami 6 oz 4.8 g
Calf Liver 6 oz 10.4 g 0.5
Calf Liver, Fried 6 oz 14 g 185 1 23 g 7 g
Clams (canned) 6 oz 8.7 g 170 0.5 26 g 4 g
Lobster 6 oz 2.2 g
Oysters 6 oz 10 g 120 0.5 15 g 3 g
Scallops 6 oz 3.9 g
Shrimp 6 oz 0 200 42 g 2 g
Squid 6 oz 7,0 g
Cheeseburger 1 28 g 300 1.5 15 g 15 g
Chili con carne 6 oz 23 g 255 1.5 15 g 13 g
Pizza 1 slice 39 g 290 2 15 g 9 g
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Beans 1
Item Portion Carbohydrates Fibre Calories Points
Adzuki beans 1/2 cup, boiled 28.5 g N/A
Black beans 1/2 cup, boiled 20.4 g 6.1 g 112
Broadbeans 1/2 cup, boiled 16.7 g 4.6 g
Chick-peas (Garbanzos) 1/2 cup 23.5 g 7.0 g 135
Cowpeas 1/2 cup, boiled 17.9 g 8.3 g
Edible-pod peas 1/2 cup, boiled 5.6 g 2.2 g 32
French beans 1/2 cup, boiled 20.7 g
Great northern beans 1/2 cup, boiled 18.6 g 4.8 g
Green peas 1/2 cup, boiled 11 g 2.4 g 57
Hummus 1/2 cup 16.5 g
Kidney beans 1/2 cup, boiled 21 g 6.9 g 115
Lentils 1/2 cup, boiled 19.5 g 5.2 g 107
Lima beans 1/2 cup, boiled 21 g 6.8 g 105
Mung beans 1/2 cup, boiled 19.3 g 0.8 g
Navy beans 1/2 cup, boiled 23.9 g 4.9 g
Pea beans 1/2 cup, cooked 20 g 112
Pink beans 1/2 cup, boiled 23.4 g 3.7 g
Pinto beans 1/2 cup, boiled 23 g 3.4 g 132
Snap beans, green 1/2 cup, boiled 4.5 g 1.8 g 18
Soybeans 1/2 cup, boiled 9.4 g 118
Split peas 1/2 cup, boiled 20.7 g 3.1 g
Winged beans 1/2 cup, boiled 12.9 g
Yard-long beans 1/2 cup, boiled 18.1 g 1.6 g
Cereals
Item Portion Carbohydrates Fibre Calories Points Protein Total Fat
All-Bran 1/2 cup 84 g 280 4 16 g 4 g
Cheerios 1/2 cup 80 g 440 4 16 g 8 g
Corn flakes 1/2 cup 12.1 g 440 0.6 8 g 0
Cream of Wheat 1/2 cup 14.5 g 70 1 2 g 0
Oatmeal (cooked) 1/2 cup 12.6 g 72 0.6 6 g 2 g
Oatmeal (flavoured) packet 35-43 g 27-35 g 3.0 g 130-170 2 3.0-4.0 g 1.5-2.5 g
Puffed Wheat Cereal 1/2 cup 5.5 g 0
Raisin Bran 1/2 cup 54 g 340 2 12 g 4 g
Rice Krispies 1/2 cup 100 g 440 5 8 g 0
Special K 1/2 cup 84 g 440 4 24 g 0
Sugar frosted flakes 1/2 cup 104 g 440 5 4 g 0
Wheat/Wheaties 1/2 cup 92 g 400 5 12 g 0
Macaroni 1/2 cup 14 g 65 0.6 2 g 0.5 g
Macaroni and cheese 1/2 cup 13 g 115 0.6 4.5 g 5 g
Pasta (cooked) 1/2 cup 19.8 g 75 1 2.5 g 0.5 g
Pasta (whole wheat) 1/2 cup 18.6 g 1
Potato (sweet) 1/2 cup 22.4 g 1
Potato (white) 1/2 cup 15.4 g 1
Potato 1 (about 7 oz.), baked 34 g 2.2 g 145 1 3 g 0
Potato, French-fried 1/2 cup
Potato salad 1/2 cup 14 g 180 1 3.5 g 10.5 g
Sweet potato 1/2 cup, baked 27.7 g 3.4 g 115 1.5 2 g 0
Rice 1/2 cup 22 g 115 1 2 g 0
Rice, brown 1/2 cup 25 g 115 1.4 2.5 g 1 g
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Vegetables 0 except…
Item Portion Carbohydrates Fibre Calories Points
Alfalfa sprouts 1/2 cup raw 0.6 g
Amaranth leaves 1/2 cup, boiled 2.7 g
Artichoke hearts 1/2 cup, boiled 9.4 g 4.4 g 45 0.5
Asparagus 1/2 cup, boiled 4.0 g 1.5 g 23
Bamboo shoots, canned 1 /2 cup, drained 2.1 g 2 g
Beets 1/2 cup, boiled 5.8 g 1.4 g 30
Broccoli 1/2 cup, boiled 4.2 g 2.0 g 22
Brussels sprouts 1/2 cup, boiled 6.8 g 3.4 g 32
Cabbage, celery 1/2 cup, boiled 1.4 g 1.0 g
Cabbage, Chinese 1/2 cup, boiled 1.5 g 1.4 g
Cabbage, common 1/2 cup, boiled 3.0 g 1.8 g 15
Cabbage, red 1/2 cup, boiled 3.0 g 1.8 g
Cabbage, savoy 1/2 cup, boiled 3.5 g 2.3 g
Carrot 1 (about 2 1/2 oz.), raw 5.3 g 2.3 g 22
Cassava 1/2 cup., raw 30.7 g 1.5
Cauliflower 1/2 cup., raw 3.5 g 2.6 g 15
Celeriac 1/2 cup, boiled 6.7 g 2 g
Celery 1/2 cup, raw 2.2 g 1.0 g
Chicory 1/2 cup, raw 4.2 g 3.6 g
Chives 1 Tbsp., raw 0.1 g 0.1 g
Collards 1/2 cup 5.0 g 12.5
Corn, sweet yellow 1/2 cup 16.0 g 2.4 g 70 1
Cucumber 1/2 (about 1/2 cup), raw 3.5 g 1.2 g
Eggplant 1/2 cup, boiled 3.2 g 1.2 g 12
Endive 1/2 cup, raw 1.3 g 0.5 g
Garden cress 1/2 cup, raw 1.4 g 0.3 g
Garlic 1 clove, raw 1.0 g Trace
Ginger root 1 Tbsp., raw 0.9 g 0.1 g
Greens, beet 1/2 cup, boiled 3.9 g 2.1 g 20
Greens, collard 1/2 cup, boiled 3.9 g 1.3 g
Greens, dandelion 1/2 cup, boiled 3.3 g 1.5 g 17.5
Greens, mustard 1/2 cup, boiled 1.5 g 1.4 g
Greens, turnip 1/2 cup, boiled 3.5 g 2.2 g 20
Jerusalem artichokes 1/2 cup raw 13.1 g 1.2 g 0.5
Jicama 1/2 cup 5.7 g
Kale 1/2 cup, boiled 3.7 g 1.3 g 20
Kelp 1/2 cup raw 10.8 g 0.4 g 0.5
Kohlrabi 1/2 cup boiled 5.5 g 0.9 g 25
Lamb’s-quarters 1/2 cup boiled 4.5 g 1.9 g
Laver 1/2 cup raw 5.6 g
Leeks 1/2 cup boiled 6.0 g 1.3 g
Lettuce, butterhead 1 cup, raw 1.1 g 0.4 g
Lettuce, iceberg 1 cup, raw 2.8 g 1.4 g
Lettuce, looseleaf 1 cup, raw 2.0 g 1.0 g
Lettuce, romaine 1 cup, raw 1.3 g 1.0 g
Mushrooms 1/2 cup boiled 3.5 g 1.7 g 20
Okra 1/2 cup boiled 6.5 g 2.6 g
Onions 1/2 cup boiled 5.5 g 1.3 g 24
Onions (green) 1/2 cup 3.6 g
Parsley 1/2 cup raw 2.1 g 1.3 g
Parsnips 1/2 cup boiled 15.2 g 3.8 g 62 1
Peppers, chili 1 Tbsp., raw 0.9 g 0.1 g
Peppers, green bell 1/2 cup raw 3.2 g 0.8 g
Peppers, red bell 1/2 cup raw 3.2 g 0.8 g
Pickles, sweet 1/2 cup 44.4 g 1.6 g 2
Pumpkin 1/2 cup 9.9 g 3.4 g 0.5
Purslane 1/2 cup, boiled 2.0 g
Radishes 1/2 cup raw 2.0 g 1.3 g
Rhubarb 1/2 cup raw 2.8 g 1.1 g
Rutabagas 1/2 cup, boiled 6.6 g 2.0 g
Salsify 1/2 cup, boiled 10.5 g 2.1 g 0.5
Sauerkraut 1/2 cup, canned 5 g 22
Scallions 1/2 cup raw 3.7 g 1.2 g
Shallots 1 Tbsp., chopped, raw 1.7 g 0.2 g
Spinach 1/2 cup, boiled 3.2 g 2.0 g 24
Squash, acorn 1/2 cup, baked 14.9 g 2.9 g
Squash, butternut 1/2 cup, baked 10.7 g 2.9 g 0.5
Squash, crookneck, or straightneck 1/2 cup, boiled 3.9 g 1.3 g
Squash, hubbard 1/2 cup, baked 11.0 g 2.9 g
Squash, spaghetti 1/2 cup, baked 20.0 g 4.4 g 1
Squash, zucchini 1/2 cup, boiled 3.5 g 1.3 g
Swiss chard 1/2 cup, boiled 3.6 g 1.8 g
Tomato 1/2 cup raw 8 g 1.6 g 60
Turnips 1/2 cup, boiled 3.8 g 1.6 g
Wakame 1 oz., raw 2.5 g 0.1 g
Water chestnuts, canned 1/2 cup 8.7 g 1.5 g
Watercress 1/2 cup raw 0.2 g 0.4 g
Yams 1/2 cup, boiled/baked 18.7 g 2.7 g 1
Zucchini small 5.7 g
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Dressings 0
Item Portion Carbohydrates Fibre Calories Points
Hollandaise sauce 2 tsp. 0.6 g 10
Ketchup 2 tsp. 2.9 g 12
Mayonnaise 2 tsp. 0.2 g 70
Olive Oil 2 tsp. 0 83
Salad Dressing (Caesar) 2 tsp. 0.6 g
Salad Dressing (Italian) 2 tsp. 3.0 g
Salad Dressing (Ranch) 2 tsp. 1.4 g
Vegetable Oil 2 tsp. 0
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Snacks
Item Portion Carbohydrates Fibre Calories Points Protein Total Fat
Brownie 1 11g 130 1 1g 6 g
Chips, corn 4 oz. 65.8 g 6.4 g 620 3 6.8 g 31.6 g
Chips, potato 4 oz. 56 g 5.2 g 560 3 5.1g 28.5 g
Chips, tortilla 4 oz. 72 g 7.2 g 600 4 6.0 g 24.0 g
Crackers animal 10 (about 1 oz.) 20.8 g Trace 112 1 1.8 g 2.4 g
Crackers, butter flavour 8 (about 1 oz.) 18.8 g 0.4 g 128 1 2.0 g 5.0 g
Crackers, cheese 8 round ( 1 oz.) 17.0 g 0.2 g 134 1 3.2 g 6.0 g
Crackers, cheese and peanut butter 4 ( 1 oz.) 15.8 g 0.4 g 138 1 4.2 g 6.8 g
Crackers, graham 2 ( 1 oz.) 20.8 g 1.0 g 110 1 2.2 g 2.6 g
Crackers, saltine 10 ( 1 oz.) 20.4 g 0.8 g 122 1 2.6 g 3.4 g
Crackers, soda 11 ( 1 oz.) 20.0 g 0.6 g 124 1 2.6 g 3.8 g
Crackers, wheat 14 thin ( 1 oz.) 17.6 g 1.6 g 122 1 3.6 g 3.6 g
Danish 1 27 g 225 2-3 4 g 12 g
Granola bar 2 (about 1.5 oz.) 32 g 2.2 g 218 1.5 4.8 g 8.4 g
Marshmallows 1 oz. 23 g 90 1 g 0
Melba toast 6 pieces ( 1 oz.) 24 g 1.8 g 120 6.0 g Trace
Popcorn, air-popped, unsalted 1 cup 5.3 g 0.9 g 26 0.3 0.9 g 0.2 g
Popcorn, sweetened 1 cup 30 g 0.9 g 135 1.5 2 g 1 g
Potato sticks 4 oz. 60.8 g 4.0 g 592 3 8.0 g 39.2 g
Pretzels, Dutch-type, salted  8 large (about 4 oz\.) 97.2 g 3.6 g 500 5 12.4 g 5.6 g
Rice cakes 4 (about 1 oz.) 32.0 g 1.6 g 140 1.5 1.6 g 0.8 g
Ry-krisp 1/2 large square ( 1 oz.) 26.0 g 5.0 g 80 3.0 g 0.4 g
Sunrype small fruit bar 14 g 12 g 1 g 50 0.5 0.2 g 0
Sunrype large fruitsource bar 37 g 33 g 2 g 130 1.5 0.3 g 0
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Fruit 0-1 each
Item Portion Carbohydrates Fibre Calories Points
Apple 1 medium 25 g 100
Applesauce 1/2 cup 14 g 52
Apricots 1 3.9 g 17
Apricots, canned 1 6.7 g 27
Avocado 1 21 g 320
Banana 1 27 g 105
Blackberries 1/2 cup 9 g 75
Blueberries 1/2 cup 10.2 g 40
Cantaloupe 1/2 cup 6.6 g 28
Cherries 1/2 cup 9.6 g 45
Coconut 1/2 cup 6 g 142
Coconut. Sweetened 1/2 cup 22 g 235
Fig 1 9.6 g
Grapes 1/2 cup 14.2 g
Grapefruit 1 20 g 80 1
Honeydew 1/2 cup 7.8 g
Kiwifruit 1 11.3 g 45
Mango 1/2 cup 14.0 g 80
Orange 1 15.8 g 60
Papaya 1/2 cup 8.5 g 32
Peach 1 medium 10.9 g 35
Peach, canned 1 18 g 70
Pear 1 medium 27 g 105
Pineapple 1/2 cup 9.6 g 38
Plum 1 8.6 g 30
Pumpkin 1/2 cup 8 g 33
Raspberries 1/2 cup 7.2 g 30
Strawberries 1/2 cup 5.4 g 22
Tangerine 1 7.8 g 35
Watermelon 1/2 cup 5.6 g 25
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Cakes 1.5-3.0 per serving
Item Portion Carbohydrates Fibre Calories Points
Angel food from mix 1 slice (about 2 oz.) 31.5 g 0.4 g 125
Boston cream about 2 oz. 27.5 g
Carrot cake 1 slice (about 2 oz.) 32 g 260
Cheesecake about 2 oz. 16.2 g 1.2 g 200
Chocolate cake 1 slice 21.0 g 388
Coffee cake from mix about 2 oz. 30.0 g 1.4 g
Devil’s food with chocolate icing about 2 oz. 32.2 g 1.2 g 180
Fruitcake about 2 oz. 33.6 g 2.1 g
Gingerbread from mix about 2 oz. 28.7 g 160
Pineapple upside-down about 2 oz. 28.0 g
Pound about 2 oz. 31.8 g
Sponge about 2 oz. 28.6 g
White with chocolate icing about 2 oz. 36 g 210
Yellow with chocolate icing about 2 oz. 32 g 0.5 g 200
Cookies 0.5 each
Item Portion Carbohydrates Fibre Calories Points
Brownie with nuts, homemade 2 (about 2 oz.) 27.0 g 1.3 g
Chocolate chip 5 (about 2 oz.) 36.6 g 1.4 g 185
Coconut bars about 2 oz. 38.4 g 2.4 g
Fig bars 4 (about 2 oz.) 42.2 g 2.6 g
Gingersnaps 8 (about 2 oz.) 44.6 g 0.5 g
Lady fingers 5 (about 2 oz.) 37.9 g 0.4 g
Macaroons 3 (about 2 oz.) 33.5 g 1.1 g
Marshmallow w/ coconut 3 (about 2 oz.) 41.7 g 0.1 g
Molasses 2 (about 2 oz.) 49.4 g 0.8 g
Oatmeal with raisins 4 (about 2 oz.) 37 g 1.2 g 245
Peanut butter 4 (about 2 oz.) 30 g 1.0 g 245
Peanut butter sandwich 4 (about 2 oz.) 37.5 g
Sandwich cookies, vanilla 4 ovals (about 2 oz.) 41.6 g 0.9 g
Sandwich cookies, chocolate 4 ovals (about 2 oz.) 41.6 g 1.7 g
Shortbread about 2 oz. 39.0 g
Sugar about 2 oz. 35.7 g
Sugar wafers about 2 oz. 55.8 g 0.3 g
Vanilla wafers about 2 oz. 39.7 g 0.9 g 245
Donuts 1-2
Item Portion Carbohydrates Fibre Calories Points
Cake-type 1 (2 oz.) 27 g 0.8 g 245
Yeast or raised 1 (2 oz.) 21.0 g 1.2 g 235
Fancy donut 1 30 g + 1.2 g 240
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Frozen Desserts
Item Portion Carbohydrates Fibre Calories Points
Frozen yogurt, nonfat, all flavors 1/2 cup 20 g 0 107 1
Frozen yogurt, regular, chocolate 1/2 cup 19 g 1 g 110 1.5
Fruit ice 1/2 cup 31.5 g 0 113 1.5
Fruit juice bar 1 (about 2 oz.) 14 g 0 57 1
"Popsicle" 1 (about 2 oz.) 18 g 0 70 1
Ice cream, French vanilla, soft serve 1/2 cup 20 g 0.6 g 174 1
Ice cream, premium 1/2 cup 16.5 0 184 1
Ice cream, vanilla (10% fat) 1/2 cup 15.9 g 0 125 1
Ice cream, vanilla (16% fat) 1/2 cup 16.0 g 0 175 1
Ice milk, vanilla 1/2 cup 14.5 g 0 100 1
Ice cream, vanilla, soft-serve 1/2 cup 19 g 0 185 1
Icemilk, vanilla, soft-serve 1/2 cup 17.3 g 0 92 1
Sherbet, orange 1/2 cup 29.4 g 3.2 g 135 1.5
Tofutti, all flavors 1/2 cup 20 g 214 0.7 g 1
Pies 2-3
Item Portion Carbohydrates Fibre Calories Points
Apple 1 slice - about 4 oz. 42.5 g 1.8 g 175
Banana cream, homemade 1 slice - about 4 oz. 37.5 g
Blackberry 1 slice - about 4 oz. 38.3 g
Blueberry 1 slice - about 4 oz. 38.8 g 260
Cherry 1 slice - about 4 oz. 42.5 g 0.8 g 285
Chocolate cream, homemade 1 slice - about 4 oz. 33.7 oz. 0.2 g
Custard 1 slice - about 4 oz. 26.7 g
Lemon chiffon 1 slice - about 4 oz. 47.5 g
Lemon meringue 1 slice - about 4 oz. 42.2 g 1.4 g 280
Mince 1 slice - about 4 oz. 45.5 g
Peach 1 slice - about 4 oz. 42.5 g 175
Pecan 1 slice - about 4 oz. 56.3 g 3.8 g 280
Pumpkin 1 slice - about 4 oz. 32 g 3.1 g 270
Raisin 1 slice - about 4 oz. 47.7 g 70-80
Rhubarb 1 slice - about 4 oz. 42.5 g 70-80
Strawberry 1 slice - about 4 oz. 35.3 g 70-80
Sweet potato 1 slice - about 4 oz. 27.0 g
Puddings
Item Portion Carbohydrates Fibre Calories Points
Bread with raisins 1/2 cup 37.6 g 2
Chocolate, homemade 1/2 cup 26 g 155 1.5
Corn 1/2 cup 16.0 g 1
Custard, baked 1/2 cup 14.7 g 0 150 1
Rice with raisins 1/2 cup 35.4 g 2
Tapioca 1/2 cup 20 g 145 1
Vanilla, homemade 1/2 cup 25 g 160 1
Other Desserts
Item Portion Carbohydrates Fibre Calories Points
Apple brown betty 1/2 cup 32.1 g
Baklava 1 medium 426
Charlotte russe 1/2 cup 38.2 g
Cream puff with custard filling 1 (about 4 oz.) 23.7 g
eclair 1 (about 4 oz.) 26.5 g
Gelatin dessert from powder 1/2 cup 17.0 g 0 70
Prune whip 1/2 cup 24.0 g
Toaster pastry 1 (about 1 3/4 oz.) 35.2 g 0.1 g
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Candies 2
Item Portion Carbohydrates Fibre Calories Points
Almonds, chocolate-coated about 2 oz. 22.2 g 4.8 g
Almonds, sugar-coated 2 oz. 39.4 g 2.6 g
Butterscotch 2 oz. 53 g 0
Candy corn 2 oz. 50 g
Caramel, plain or chocolate 2 oz. 43 g 0.6 g
Chewing gum 1 stick 1.6 g 0
Chocolate, milk/semisweet 2 oz. 31 g 1.6 g 300
Coconut, chocolate-coated 2 oz. 40 g
Fudge, chocolate/vanilla 2 oz. 42 g 0.8 g 230
Ginger root, crystallized, candied 2 oz. 48.8 g
Gumdrops 2 oz. 50 g 3.4 g 200 3
Hard candy 2 oz. 55 g 0 220 3
Jelly beans 2 oz. 52 g 210 3
Marshmallow 2 large 11.6 g
Mints, chocolate-coated 2 oz. 45.2 g
Mints, plain 2 oz. 50 g
Nougat and caramel candy bar 2 oz. 41 g 0.8 g
Peanut bars 2 oz. 26.4 g 3.4 g
Peanut brittle 2 oz. 45.4 g 1 g
Raisins 2 oz. 29 g 110
Raisins, chocolate-coated 2 oz. 39.4 g 2.6 g
Vanilla creams, chocolate-coated 2 oz. 39.4 g
Nuts and Seeds
Item Portion Carbohydrates Fibre Calories Points
Almonds 2 oz. 8.5 g 265
Cashews, roasted 2 oz. 16 g 330 1
Hazelnuts 2 oz. 5 g 180
Macadamia 2 oz. 4.4 g 240
Peanuts 2 oz. 8 g 270
Peanuts, chocolate-coated 2 oz. 22.0 g 3.2 g 1
Pecans (chopped) 2 oz. 6 g 280
Pine Nuts 2 oz. 7.4 g 320
Pistachio Nuts 2 oz. 11.4 g 330
Pumpkin Seeds 2 oz. 8.1 g 310
Sunflower Seeds 2 oz. 10.0 g 320
Walnuts 2 oz. 4.25 g 270
Peanut Butter 2 oz. 13.8 g 1
Almond Butter 2 oz. 13.6 g 1
Sweeteners and Toppings
Item Portion Carbohydrates Fibre Calories Points
Almond paste 1 oz. 12.4 g
Almond butter 1 oz. 6.8 g
Honey 1 oz. 30 g Trace 130
Jam/Marmalade 1 oz. 28.0 g 2.0 g 110 1.5
Lemon or Lime Juice 1 oz. 2 g 7 0
Molasses, dark 1 oz. 24.6 g 0
Sugar, brown 1 oz. 21 g 100 0
Sugar, granulated 1 oz. 24.0 g 0 1
Sugar, powdered 1 oz. 15.0 g 0 1
Syrup, maple/pancake 1 oz. 25.6 g 0 122 1
Syrup, chocolate 1 oz. 21 g 125 1
Whipped cream topping 1 oz. 0.9 g 0 88 0
Whipped topping non-dairy 1 oz. 1.4 g 0 21 0
Thanks to United States Department of Agriculture, LowCarbFriends.com, health2fit.com
Click here for a USDA carb calculator!
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