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PRINTABLE VERSION OF FRUITS & VEGETABLES NET CARBS

Apple = 17.4 net carbs , 3.8g fiber &.2g protein
Apricots- 6 fresh whole = 18.4 net carbs, 5g of fiber & 3g protein
AVACADOS
California Hass Avocado = 3.4 net carbs, 8.4g fiber & 3.6g protein
Florida Avocado = 11.0 net carbs, 16.2g fiber & 4.8g protein
Banana (small) = 21.2 net carbs (skip the Bananas)

BLACKBERRIES
Blackberries 1 cup = 10.8 net carbs, 7.6g fiber & 1.0g protein
Blueberries 1 cup = 14.6 net carbs, 4.0g fiber & 1.0g protein
CHERRIES
Cherries 1 cup = 17 net carbs

Cranberries whole 1 cup = 8.0 net carbs
Dates - 1/2 chopped = 59.0 net carbs (skip the dates)
Grapefruit whole = 15.6 net carbs
Grapes (green/ seedless) 1 cup = 27.0 net carbs (High in net carbs!)
Grapes (purple) 1 cup = 14.8 net carbs
Guava 1/2 cup = 5.3 net carbs

Kiwi whole = 8.7 net carbs
Mango 1/2 cup = 12.5 net carbs
MELONS
Cantaloupe balls 1/2 cup = 6.7 net carbs
Honeydew balls 1/2 cup = 7.3 net carbs
Watermelon balls 1/2 cup = 5.1 net carbs
Orange Whole = 12.9 net carbs
Papaya 1/2 = 6.1 net carbs
Peach whole = 7.2 net carbs
Pineapple fresh chunks 1/2 cup = 8.7 net carbs
Pomegranate 1/4 cup = 6.4 net carbs
Raisins (golden) 1 tbs = 7.8 net carbs
Raisins (seedless) 1 tbs = 7.4 net carbs
Raspberries 1 cup = 6.0 net carbs (I think I found a favorite low carb berry!)

STRAWBERRIES
Strawberries 1 cup = 6.8 net carbs ( luv strawberry smoothie's made with heavy
whipping cream and blended ice add 1 sweet leaf packet)

Tangerine small = 6.2 net carbs

FRESH VEGETABLES AND THEIR NET CARBS

ARTICHOKES
Whole = 6.9 net carbs
Hearts marinated 4 pieces = 2.0 net carbs

ASPARAGUS
Steamed 4 spears = 1.6 net carbs

Green Beans steamed 1/2 cup = 2.9 net carbs
Yellow Wax, steamed 1/2 cup = 2.9 net carbs
Bok Choi 1/2 cup = 0.2 net carbs

BROCCOLI
Broccoli floweret's = 0.8 net carbs
Broccoli Rabe 1/2 cup = 2.0 net carbs
Broccolini 1/2 cup = 6.7 net carbs

Brussel Sprouts steamed 1/2 cup = 4.7 net carbs

CABBAGE
Green Shredded uncooked 1/2 cup = 1.1 net carbs (add Red Shredded Cabbage,
carb free mayo,extra virgin olive oil, salt and pepper and top a hamburger or use as a side dish!)
Green Cabbage steamed 1/2 cup = 1.6 net carbs
Red Cabbage uncooked 1/2 cup = 1.4 net carbs
Savoy Cabbage steamed 1/2 cup = 1.9 net carbs

CARROTS
Whole raw 1 large carrot = 6.5 net carbs
Sliced, steamed = 5.6 net carbs

Yucca cooked 1/2 cup = 26.0 net carbs (skip this one!)

CAULIFLOWER
( I hope you get excited over my Cauliflower recipes, can't wait for you to try them!)
Raw Cauliflower 1/2 cup = 1.4 net carbs
Steamed Cauliflower 1 cup = 1.8 net carbs
Celery raw 1 long stem = 3.0 net carbs
Collard Greens steamed 1 cup = 4.0 net carbs

CORN
Cob Whole = 17.2 net carbs
Corn is very high in natural sugars so the carbs are also high, enjoy during the
life time maintenance part of the low carb lifestyle or as part of a side dish. I have a recipe
that includes a few sprinkles of corn in it, corn makes the recipe WOW the taste buds.
Corn Kernels 1/2 cup = 12.6 net carbs

Cucumber slices 1/2 cup = 1.0 net carbs
Broiled Eggplant 1 cup = 4.2 net carbs
Endive 1/2 cup = 0.4 net carbs
Fava Beans 1/2 cup = 12.1 net carbs
Fennel fresh 1/2 cup = 1.8 net carbs
Garlic fresh 1 clove = 0.9 net carbs

JICAMA
this is a strange looking creature but it's fibrous like an
apple and taste like a cross between a potato and apple, fantastic!
Jicama raw 1/2 cup = 2.5 net carbs
( I make a jicama salsa sautéed in extra virgin olive oil that I place on a dinner
plate and then lay a grilled Mahi Mahi Filet on top. Really good with lots of flavors.)

Kale steamed 1 cup = 4.2 net carbs

LETTUCE
(the dark leafy greens are packed with vitamins and nutrients)
Boston Bibb 1 cup = 0.8 net carbs
Iceberg 1 cup = 0.4 net carbs
Romaine 1 cup = 0.4 net carbs

MUSHROOMS
Portabello 4oz. = 4.1 net carbs
Shitake Cooked 1/2 cup = 8.8 net carb
Straw in a jar or can 1/2 cup = 2.0 net carbs
Button or white mushrooms 1/2 cup = 1.4 net carbs

Mustard Greens steamed 1 cup = 0.2 net carbs

NOPALES
Cactus Pads (Nopales) cooked 1 cup = 2.0 net carbs

Okra fried 1/2 cup = 4.8 net carbs
Okra steamed 1/2 cup = 3.8 net carbs
Chopped Onion 1/2 cup = 5.5 net carbs
Chopped Parsley 1/2 cup = 0.1 net carbs
Parsnips steamed 1/2 cup = 12.1 net carbs
Snow Peas 1 cup = 6.8 net carbs
Peas 1/2 cup = 6.5 net carbs

PEPPERS
Green Bell fresh 1/2 cup = 3.5 net carbs
Red Bell fresh 1/2 cup = 3.5 net carbs
Jalepeno's 1/2 cup = 1 net carbs

POTATOES
Potato Baked small = 10.5 net carbs
French Fries 10 = 13.9 net carbs
Boiled potatoes 1/2 cup = 14.2 net carbs
PUMKIN
Boiled 1/2 cup = 4.6 net carbs
Canned 1/2 cup = 4.1 net carbs

Radicchio 1 cup = 1.4 net carbs
Radishes 10 = 0.9 net carbs
Rutabaga boiled 1/2 cup = 5.9 net carbs
Sauerkraut 1/2 cup = 2.1 net carbs
Scallions 1/2 cup = 2.4 net carbs
Shallots 1/2 cup = 12.9
Spinach steamed 1/2 cup = 2.2 net carbs
and raw 1/2 cup = 0.1 net carbs

Sprouts Alfalfa 1/2 cup = 0.2 net carbs
Bean Sprouts 1/2 cup = 2.1 net carbs

SQUASH
Acorn baked 1/2 cup = 10.4 net carbs
Acorn boiled 1/2 cup = 7.6 net carbs
Butternut baked cubes 1/2 cup = 7.9 net carbs
Butternut mashed 1/2 cup = 9.4 net carbs
Spaghetti Squash 1 cup = 7.8 net carbs
Summer/yellow steamed 1 cup = 2.6 net carbs
Zuchinni steamed = 1.5 net carbs

SWEET POTATOES
Med Baked 1 whole = 24.2 net carbs
Boiled 1 whole = 34.0 net carbs
Candied 1/2 cup = 25.0 net carbs
Mashed 1/2 cup =36.9 net carbs

TOMATOES
Tomatillo, chopped 1/2 cup = 2.6 net carbs
Cherry, 10 = 6.0 net carbs
Plum, 1 = 2.2 net carbs
Sun Dried and soaked in olive oil 2 = 2.4 net carbs
TURNIPS
Boiled cubed 1 cup = 4.6 net carbs
Boiled mashed 1/2 cup = 3.3 net carbs
Turnip greens boiled 1 cup = 1.2 net carbs

Waterchestnuts 1/2 cup = 7.0 net carbs
Yuca fresh 1/2 cup = 37.3 net carbs (ouch!!!)