Vegetables |
| Asparagus - 4 spears | 2.2 |
| Artichoke - 1 | 12 |
| Alfalfa sprouts- 100g | 3.0 |
| Bamboo shoots - 1 cup canned | 4.0 |
| Bean sprouts - 100g | 3.0 |
| Beans - green 25g | 2.0 |
| Broccoli - 50g | 3.0 |
| Brussels sprouts - cooked 100g | 4.0 |
| Cabbage – cooked 30g | 1.5 |
| Carrots - 100g | 4.0 |
| Capsicum - 40g | 2.0 |
| Celery - 1 stalk | 1.6 |
| Chives - raw 2 tbs | 1.0 |
| Sweet potato - 1 baked | 37 |
| Potato - 1 baked | 33 |
| New potato - small - 1 | 28 |
| Potato salad - 1 cup | 33.5 |
| Corn sweet - 1/2 cup, cooked | 20.6 |
| Kale - 1 cup, cooked | 6.7 |
| Spinach - 1/2 cup, cooked | 3.4 |
| Winter squash - 1 cup cooked | 18.0 |
| Summer squash - 1 cup cooked | 8.0 |
| Cabbage - 1 cup, cooked | 6.2 |
| Beans green - cooked, 1 cup | 6.8 |
| Peas green - cooked, 1 cup | 19.4 |
| Peas green - frozen 1 cup | 23.0 |
| Cucumber - 1cup, sliced, raw | 3.6 |
| Collard greens - 1 cup | 5.0 |
| Coleslaw - 1 cup | 13 |
| Dandelion - 1 cup | 6.7 |
| Mustard - greens 1 cup, cooked | 5.6 |
| Kohlrabi - 1 cup, cooked | 8.7 |
| Endive - 1 cup | 2.1 |
| Pumpkin - 1 cup, cooked | 20 |
| Parsnips - 1 cup, cooked | 23 |
| Radish - 4 raw | 1.0 |
| Turnips - cooked, 1 cup | 11.3 |
| Tomato - 1 small | 5.0 |
| Eggplant - cooked, ½ cup | 3.2 |
| Broccoli - 1 cup, cooked | 8.5 |
| Pepper or capsicum - 1 cup, raw | 7 |
| Onion - 1 tablespoon | 0.9 |
| Leeks - ½ cup cooked | 4.0 |
| Ginger - ¼ cup raw | 3.0 |
| Beetroot - ½ cup cooked | 8.5 |
| Carrots - ½ cup, cooked | 8.2 |
| Lettuce - 1 leaf | 0.4 |
| Cauliflower - ½cup, cooked | 2.9 |
| Mushrooms - 1 cup | 3.1 |
| Parsley - 1 tbs | 0.3 |
| Garlic - 1 clove | 1.0 |
| Water chestnuts - canned 1 cup | 17.0 |
| Zucchini - 1 cup cooked | 8.0 |
| Frozen vegetables - 1 cup | 24.0 |
Fruits
|
| Tomato - ½ cup | 2.9 |
| Tomato juice - 1 cup | 10.4 |
| Strawberries - ½ cup | 5.3 |
| Apricots - 1 raw | 4.6 |
| Apricots - dried 5 to 6 pieces | 2.6 |
| Nectarines - 1 raw | 14 |
| Orange - 1 medium | 16 |
| Lemon - 1 | 6 |
| Banana - 1 | 26.6 |
| Mango - 1 cup | 28 |
| Mango - 1 whole | 35 |
| Honey dew melon - ½ cup | 7.2 |
| Red & green grapes - ½ cup | 7.9 |
| Pear - 1 | 25 |
| Avocado - 1 medium | 20 |
| Apple - 1 medium | 20 |
| Pineapple - 1 cup fresh | 21.2 |
| Pineapple - 2 slices fresh | 10.0 |
| Pineapple - canned 1 cup | 52.0 |
| Blueberries - ½ cup | 11 |
| Raspberries - ½ cup | 10.5 |
| Blackberries - ½ cup | 9.2 |
| Cherries - ½ cup | 10.2 |
| Pink grapefruit - ½ | 10.3 |
| Grapefruit - yellow ½ | 5.0 |
| Grapes green - 100g | 15.0 |
| Plum - 1 raw | 9.0 |
| Prunes - 1 raw | 5.6 |
| Peach - 1 raw | 10.0 |
| Peach dried - ½ cup | 49.0 |
| Peaches canned ½ cup | 19.0 |
| Papaya - 1 medium | 30.4 |
| Kiwi - 1 medium | 9 |
| Olives - 4 | trace |
| Rockmelon - ½ small | 22.0 |
| Raisins - 40g | 28.0 |
| Raspberries - 1 cup | 14.0 |
| Rhubarb - 1 cup | 5.5 |
| Watermelon - 1 cup | 8.0 |
| Dates - 5 | 27.0 |
| Figs - 50g | 22.0 |
Legumes
|
| Soybeans - ½ cup | 10.0 |
| Tofu/bean curd - 2 inch cube | 2.9 |
| Tofu frozen dessert - 60g | 21.0 |
| Split peas - ½ cup boiled | 7 |
| Navybeans - 1 cup | 40.3 |
| Lima - 1 cup | 33.7 |
| Black - eyed peas - 1 cup | 38 |
| Black beans - ¾ cup | 31 |
| Baked beans canned - ½ cup | 24 |
| Chana dal - 1½ cups | 28 |
| Lentils - ½ cup boiled | 16 |
| Chickpeas boiled - ½ cup | 23 |
| Red kidney - ½ cup boiled | 20 |
| Pinto beans - canned ½ cup | 18 |
Nuts and Seeds
|
| Peanuts - 30g | 5.4 |
| Peanut butter natural - 1 tbs | 3.0 |
| Pumpkin seeds - 30g | 4.2 |
| Sunflower seeds - 30g | 5.6 |
| Sesame - 1 tbs | 1.4 |
| Walnuts - 30g | 4.2 |
| Pistachio - 60g | 14 |
| Almonds - 30g | 6.0 |
| Almond paste - 30g | 14.5 |
| Pecans - 30g | 4.1 |
| Brazil - 30g | 3.1 |
| Cashews - 60g | 18 |
| Macadamia - 60g | 10 |
| Coconut - 30g | 4.3 |
| Hazelnuts - 30g | 4.7 |
Milk products
|
| Soy milk - unsweetened 1 cup | 13 |
| Whole milk - 1 cup | 11 |
| Skim milk - 1 cup | 12 |
| Chocolate milk - 1 cup | 26 |
| Cream thick - 1 tbs | 0.5 |
| Cream light – 1 tbsp | 1.0 |
| Whipped cream 2 tbsp | 1.0 |
| Cream sour - 1 tbs | 0.5 |
| Yogurt plain - skim 1 cup | 13 |
| Yogurt plain - whole 1 cup | 12 |
| Yogurt fruit low fat - 1 cup | 43 |
| Ice cream - ½ cup | 40 |
Cheese
|
| Cheddar - 30g | 1.0 |
| Ricotta whole milk - 1 cup | 7.0 |
| Ricotta skim - 1 cup | 13 |
| Swiss - 30g | 1.0 |
| Cottage skim - 1 cup | 10 |
| Cottage whole - 1 cup | 7 |
| Feta - 30g | 1.0 |
| Camembert - 30g | 0.5 |
Grains and Cereals
|
| Noodles cooked -1 cup | 37.3 |
| Oatmeal cooked - 1 cup | 25 |
| Oat bran raw - 1tbsp | 7 |
| Buckwheat - ½ cup | 20 |
| Bulgur - 2/3 cup | 23 |
| Couscous - 2/3 cup | 21 |
| Corn flakes - 1¼ cups | 24 |
| Corn thins - 2 | 8.2 |
| Special K - 2 cups | 64 |
| Muesli natural - 2/3 cup | 23 |
| All bran - ½ cup | 22 |
| Rice bran - 1 tbsp | 5 |
| Rice white - cooked - 1 cup | 50 |
| Rice brown - cooked 1 cup | 37 |
| Rice basmati - 1 cup | 50 |
| Rice - instant 1 cup | 37 |
| Rice - puffed 1 cup | 11.5 |
| Pearl barley - ½ cup | 22 |
| Puffed wheat - 1 cup | 22 |
| Porridge - ½ cup | 18.5 |
| Shredded wheat - 2 biscuits | 20 |
| Weet-bix - 2 biscuits | 20 |
Pasta
|
| Spaghetti white - cooked - 1 cup | 40 |
| Spaghetti whole wheat - cooked - 1 cup | 37 |
| Macaroni - cooked - 1 cup | 40 |
| Fettuccini - cooked - 1 cup | 40 |
| Gnocchi- cooked ½ cup | 40 |
| Vermicelli - cooked 1 cup | 49 |
Breads
|
| Whole wheat - 1 slice | 15 |
| Bagel -1 | 36 |
| Bread crumbs - 1 cup | 73 |
| Oat mix grain - 1 slice | 12 |
| Pita - 1 slice | 33 |
| Pumpernickel bread - 1 slice | 17 |
| Rye - 1 slice | 15 |
| Sourdough - 1 slice | 21 |
| White bread - 1 slice | 21 |
| Chapati baisen - 1 | 25 |
Crackers
|
| Kavli - 2 | 16 |
| Rice cakes - 3 | 23.4 |
| Ryvita - 2 | 16 |
| Water crackers - 3 | 18 |
| Vita-weat - 3 | 25 |
Alcohol and Beverages
|
| Beer - 1 can | 13 |
| Beer - light 1 can | 5 |
| Spirits - 45mls (a nip) | 0 |
| Wine - 100mls – 1 glass | 12 |
| Coffee & tea no sugar | 0 |
| Coffee & tea with sugar | 22 |
| Cola 1 can | 41 |
Animal protein (lean or fat)
|
| Fresh or canned fish, red meat, pork, poultry and eggs | 0 |
| Oysters - ½ cup | 4 |
| Clams raw & canned - 90g | 2 |
| Crabmeat canned - 1 cup | 2 |
| Lobster - 1 cup | 2 |
| Octopus - 100g | 4.4 |
Miscellaneous Items Carbohydrates
|
| Tomato sauce - 1 tbsp | 4 |
| Tomato paste - 1 cup | 49.0 |
| Gherkin dill - 1 medium | 1.0 |
| Gherkin sweet - 1 medium | 5.0 |
| Relish or chutney - 1 tbsp | 5.0 |
| Cider vinegar - 1 tbsp | 1 |
| Garlic powder - 1 tsp | 2 |
| Onion powder - 1 tsp | 2 |
| Miso - 30ml | 8 |
| Cinnamon - 1 tsp | 2 |
| Curry powder - 1 tsp | 1 |
| Mustard powder - 1 tsp | trace |
| Oregano - 1 tsp | 1 |
| Paprika - 1 tsp | 1 |
| Black pepper - 1 tsp | 0.5 |
| Jam - fruit 1 tbsp | 18 |
| Soup - tomato canned 1 cup | 33 |
