Complete Guide Carb

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CARB

COUNTER
ATKINS CARB COUNTER | 1
HOW TO USE
THE ATKINS CARB COUNTER

CARB COUNTER
T
HE CARB COUNTER has one purpose only—to tell you the net carb count
of as many foods as humanly possible. It is not a calorie counter, nor is it a
comprehensive encyclopedia of food counts. You won’t learn how much calcium
1 How to Use the 23 Fish & Shellfish a food has, how many grams of omega-6 fat, how much protein or how much vitamin
Atkins Carb Counter C. All of that information is available elsewhere. What is not widely available—until
25 Fruit now—is a way of answering the all-important question, “How many net carbs does
3 Atkins & Other this portion of food that I’m about to eat contain?”
Low-Carb Specialty Foods 28 Grains, Noodles & Pasta
30 Legumes Knowing that number is going to make it possible for you to do Atkins the right way,
6 Baking Ingredients
the effective way, and the way that works for you, no matter what Atkins Diet plan
7 Beef, Lamb, Pork 31 Nuts & Seeds (Atkins 20 or Atkins 40) you’re on.
& Other Meats
33 Oils, Fats, Vinegar
What’s more, we based our net carb counts on realistic amounts of food—the amount
9 Beverages & & Salad Dressings
of a food you’re actually likely to eat! Remember, manufacturers are famous for making
Alcoholic Beverages
35 Poultry “serving sizes” ridiculously unrealistic in order to make their numbers look less bad.
2 Breads, Crackers,
1 We’ve all seen examples of this: A single
Tortillas & Wraps 36 Sauces & Marinades cookie you’d eat in two bites is labeled
39 Snacks * Counting Carbs? “2 servings” with “1/ 2 cookie” constituting
14 Candy & Chewing Gum one “serving”; or a small 8 ounce bottle of
41 Soups Atkins Net Carb Count assists juice at the convenience store with a label
15 Cereals
you in tracking carbs that impact claiming it’s “2 servings”.
43 Sweeteners,
17 Condiments & Seasonings
Spreads & Syrups blood sugar. Fiber and sugar
18 Dairy, Eggs & alcohols should be subtracted Our net carb counts are based on the real
Dairy Substitutes 45 Vegetables from the total carbs since they portions of foods real people eat. If we’re
talking about an Atkins Bar, for example,
21 Desserts 49 Vegetarian Products minimally impact blood sugar. we’ll give you the net carbs in an Atkins
52 Chain Restaurants Bar—we don’t tell you that an Atkins bar is

4
TOTAL SUGAR
CARBS FIBER ALCOHOLS “two servings” and then give you the net
19g - 6 g - 9g = carbs per “serving”.

ATKINS CARB COUNTER | 3


That means you can depend on these net carb counts being reliable numbers that you ATKINS & Net
Amount Carbs
can use to calculate exactly how many carbs you’re consuming so that you can stay
within the parameters of the Atkins Diet. But there’s one important thing to remember:
OTHER LOW-CARB
We included a lot of foods in the Atkins Carb Counter that you probably will not be
SPECIALTY FOODS Dark Chocolate Decadence 1 bar 3.0
Lemon 1 bar 3.0
eating on the Atkins Diet, and probably shouldn’t be eating on any diet. We put them Net Peanut Butter Fudge Crisp 1 bar 2.0
in so you could see the carb load of different common foods, so you could compare Amount Carbs
Sweet & Salty Trail Mix 1 pack 4.0
high net carb choices with lower carb choices, or, in some cases, so you could see Atkins Meal Bars Triple Chocolate 1 bar 4.0
just how high in sugar a given food really is. White Chocolate Macadamia 1 bar 4.0
Almond Coconut 1 bar 3.0
Blueberry Greek Yogurt 1 bar 3.0
Remember: Every single food listed here is not right for every phase; and some foods are not right
Chocolate Chip Cookie Dough 1 bar 3.0 Atkins Harvest Trail Bars
for any phase! Choose wisely!
Chocolate Chip Granola 1 bar 3.0 Blueberry Vanilla & Almond 1 bar 7.0
Chocolate Peanut Butter 1 bar 3.0 Coconut Almond 1 bar 6.0
What to Avoid
Chocolate Peanut Butter Pretzel 1 bar 3.0 Dark Chocolate Cherry & Nuts 1 bar 6.0
For example, manufactured trans fats, which are hydrogenated or partially
Cinnamon Bun 1 bar 3.0 Dark Chocolate Peanut Butter 1 bar 4.0
hydrogenated oils, have absolutely no place in a healthy diet. Even if you stay away
Cookies ‘n Crème 1 bar 4.0 Dark Chocolate Sea Salt Caramel 1 bar 4.0
from sugary treats, added sugar (under numerous aliases) turns up in bread, sauces,
marinades and salad dressings, to name just a few products. Most of us get up to 40 Mocha Almond 1 bar 3.0
times as much omega-6 fats as omega-3 fats in our diet because the former are used Peanut Butter Granola 1 bar Atkins Ready-to-Drink Shakes
3.0
in most processed foods. Ideally, the ratio should be 1 to 1. That’s why we recommend Peanut Fudge Granola 1 bar Café Caramel
2.0 1 shake 2.0
you not cook with certain oils or eat products that contain them. Specifically, steer clear Raspberry Chia 1 bar Cookies & Crème
3.0 1 shake 2.0
of soybean, regular safflower—the high-oleic type is fine—corn and peanut oil, as well Strawberry Almond 1 bar Dark Chocolate Royale 1 shake 2.0
3.0
as “vegetable” oil, which can contain any of the above. French Vanilla 1 shake 1.0
Atkins Snack Bars Milk Chocolate Delight 1 shake 2.0
In addition to relying on the Carb Counter, it’s a good idea to become a careful reader Caramel Chocolate Mocha Latte 1 shake 3.0
of Nutritional Facts panels on processed foods, which allow you to calculate grams of Peanut Nougat 1 bar 2.0 Strawberry 1 shake 1.0
Net Carbs. Be sure to also scan the list of ingredients to make sure that hidden sugars Caramel Double
and other problematic ingredients discussed above aren’t included. Chocolate Crunch 1 bar 3.0
Caramel Chocolate Nut Roll 1 bar 3.0
Abbreviations and Symbols Cashew Trail Mix Bar 1 bar 6.0
C........ cup lg ...... large pkg ... package T........ tablespoon Chocolate Chip Crisp 1 bar 4.0
Chocolate Hazelnut 1 bar 3.0
dia .... diameter lb ...... pound sl....... slice w/.... with
Classic Trail Mix 1 pack 4.0
ea ..... each med .. medium sm..... small w/o ... without Coconut Almond Delight 1 bar 3.0
env ... envelope oz...... ounce sq...... square "........ inch Cranberry Almond 1 bar 2.0
Dark Chocolate Almond
g ....... gram pkt.... packet t ........ teaspoon < ....... less than
Coconut Crunch 1 bar 3.0

4 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 5


ATKINS & OTHER LOW-CARB Net ATKINS & OTHER LOW-CARB Net
SPECIALTY FOODS continued Amount Carbs SPECIALTY FOODS continued Amount Carbs

Chile Con Carne


Net 1 tray 7.0 Net Apple Cinnamon 1 pkt 3.0
Amount Carbs
Crustless Chicken Pot Pie 1 tray 8.0 Amount Carbs Smaps Sweet Maple, dry 1/2 C 2.0
Atkins Endulge Treats Italian-Style Pasta Bake 1 tray 8.0 Brownie Mix, baked Kay’s Naturals Protein
1 ea 1.0
Caramel Nut Chew 1 bar 2.0 Mac & Cheese 1 tray 14.0 Chocolate Chip Cookie Apple Cinnamon, dry 1.2 oz 12.0
Chocolate Candies 1 pack 1.0 Meat Lasagna 1 tray 11.0 Mix, prepared 1 ea 7.0
LC Foods Cereal, Raspberry, dry 1/4 C 1.5
Chocolate Caramel Mousse 1 bar 2.0 Meatloaf w/ Portobello Peanut Butter Cookie Nutlettes, dry 1/2 C 4.0
Mushroom Gravy 1 tray 8.0 Mix, prepared 1 ea 5.0
Nutritious Living Hi-Lo,
Chocolate Coconut 1 bar 3.0
Mexican-Style Chicken Bob’s Red Mill Low Carb Original, dry 1/2 C 7.0
Chocolate Covered Almonds 1 pack 2.0
and Vegetables 1 tray 10.0 Bread Mix, prepared 1 sl 5.0
Sensato High Fiber
Chocolate Peanut Candies 1 pack 1.0
Orange Chicken 1 tray 10.0 CarLO CARBiano Low Carb Butter Pecan, prepared 1/2 C 1.0
Milk Chocolate
Pepperoni Pizza 1 pizza 11.0 Ready to Heat Pizza Crust 1 ea 3.0
Nut & Flax Granola,
Caramel Squares 3 pieces 2.0
Roasted Turkey with Garlic Dixie Diners’ Carb Counters Cinnamon, dry 1/2 C 2.0
Nutty Fudge Brownie 1 bar 2.0
Mashed Cauliflower 1 tray 10.0
Peanut Butter Cups 2 pieces 2.0 Angel Food Cake Mix,
Sesame Chicken Stir-Fry 1 tray 10.0 prepared 5.2 oz 1.0 Prepared Meals
Peanut Caramel Cluster 1 bar 3.0
Shrimp Scampi 1 tray 8.0 Dixie Diners’ Carb Counters Dixie Diners’ Carb Counters
Pecan Caramel Clusters 1 pack 2.0
Swedish Meatballs 1 tray 9.0 Brownie Mix, prepared 2" sq 1.0 Meal in a Cup
Three Meat Pizza 1 pizza 11.0 Instant Mashers, Chili 1 C 5.0
Atkins Breakfast Frozen Meals
Chicken Parmesan 1 tray 17.0 Cheddar & Bacon, Mac & Cheese 1 C 3.0
Egg with Sausage prepared 1/2 C 5.0
and Cheese Burrito 1 burrito 27.0 Spaghetti 1 C 5.0
Other Low Carb Products Muffin Mix, Apple Teriyaki Noodles 1 C 7.0
Farmhouse-Style Cinnamon, prepared 1 ea 4.0
Sausage Scramble 1 bowl 6.0 Baking & Cooking Products
Snackin’ Cake Mix,
Bacon Scramble 1 bowl 5.0 Better Bowls Sugar Free
Carrot, prepared 2.3" sq 2.0
Gelatin Mix, all flavors,
Thick It Up Thickener 1 t 0.0
Atkins Entrée Frozen Meals prepared 1/2 C 2.0
Beef Fiesta Taco Bowl 1 tray 8.0 LC Foods Low Carb Mixes
Pudding Mix, Chocolate,
Beef Merlot 1 tray 7.0 Banana Bread, prepared 1 sl 1.0
prepared w/ whole milk 1/2 C 7.0
Beef Teriyaki Stir-Fry 1 tray 10.0 Frosting, Chocolate or
Chicken & Broccoli Alfredo 1 tray 10.0 Pudding Mix, Vanilla, Vanilla, prepared 1 T 0.0
Chicken Margherita 1 tray 10.0 prepared w/ whole milk 1/2 C 6.0 Muffin Mix, prepared 1 ea 1.0
Chicken with Cheese Big Train Low Carb Breakfast Cereals
and Bean Burrito 1 burrito 31.0 Breading & Batter Mix 1 T 1.0 Dixie Diners’ Carb Counters

6 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 7


BAKING Net
Amount Carbs
BEEF, LAMB, PORK Net
Amount Carbs
INGREDIENTS & OTHER MEATS
Molasses 1 T 15.0 Lamb
Net Net
Chop, Loin or Rib 6 oz 0.0
Amount Carbs
Nutmeg, ground 1 t 0.6 Amount Carbs
Ground 6 oz 0.0
Oat Flour 1/4 C 12.1
Almond Meal/Flour 1/2 C 6.0 Beef Leg 6 oz 0.0
Rice Flour, White 1/4 C 30.7 Roast 6 oz 0.0
Arrowroot 1 T 6.8 Brisket 6 oz 0.0
Rice Flour, Brown 1/4 C 28.4 Shoulder 6 oz 0.0
Corned Beef 6 oz 0.8
Baking Soda 1/2 t 0.0 Rye Flour, Medium 1/4 C 16.2 Stew Meat 6 oz 0.0
Chuck 6 oz 0.0
Baking Chocolate, Soy Flour 1/4 C 5.4 Chuck Eye Steak 6 oz 0.0
Unsweetened 1 oz 4.1 Corned Brisket 6 oz 0.0 Pork
Stevia (pure powder) 1 t 0.0 Bacon, Slab, Sliced 3 sl 0.5
Baking Powder 1/2 t 0.0 Cubed Steak 6 oz 0.0
Stevia in the Raw (cup per cup) 1/4 C 5.0 Canadian Bacon 3 sl 1.4
Chocolate Chips, Eye Round 6 oz 0.0
Sucralose (cup per cup) 1/4 C 6.0 Flank Steak 6 oz 0.0 Chop, Center Cut 6 oz 0.0
Semisweet 2 T 16.5 Sucralose-Brown Sugar Ground Chuck/Round 6 oz 0.0 Chop, Loin 6 oz 0.0
Cinnamon, ground 1 t 0.7 Liver, Calf 6 oz 8.8 Ground 6 oz 0.0
Blend for Baking 1/4 C 50.1
London Broil 6 oz 0.0 Ham 6 oz 0.0
Cocoa Powder, Unsweetened 2 T 2.7 Sucralose-Sugar
Prime Rib 6 oz 0.0 Loin Roast 6 oz 0.0
Coconut, Shredded Blend for Baking 1/4 C 57.7 Scrapple 4 oz 15.6
Rib Eye Roast/Steak 6 oz 0.0
Unsweetened 1/4 C 1.3 Sugar, Brown, packed 1/4 C 54.2 Spam 2 oz 1.7
Shell Steak 6 oz 0.0
Sweetened 1/4 C 10.0 Short Ribs 6 oz 0.0 Spare Ribs 6 oz 0.0
Sugar, Confectioners 1/4 C 29.9
Coconut Flour 1/4 C 6.0 Sirloin Steak 6 oz 0.0 Stew Meat 6 oz 0.0
Sugar, White 1/4 C 50.4 Tenderloin 6 oz 0.0
Coconut Milk, Skirt Steak 6 oz 0.0
Sugar & Stevia Blend 1/4 C 48.0
Tenderloin 6 oz 0.0
Canned, Regular 1/2 C 2.0 Truvia Baking Blend 1/4 C 48.0 Game Meats
Top Loin 6 oz 0.0
Cornmeal 2 T 9.7 Pure Vanilla & Other Extracts 1 t 0.0 Beefalo 6 oz 0.0
Cream of Tartar 1 t 1.8 Veal Buffalo (Bison) 6 oz 0.0
Xylitol 1 T 0.0 Rabbit 6 oz 0.0
Dried Egg Whites 2 T 0.8 Breast 6 oz 0.0
Chop, Loin or Rib 6 oz 0.0 Venison 6 oz 0.0
Egg Replacement 1 oz 0.5
Cutlet 6 oz 0.0
Erythritol 1 T 0.0 Ground 6 oz 0.0 Frankfurters
Flaxseed Meal 1/4 C 0.0 Loin 6 oz 0.0 Beef 1 frank 1.8
Round Steak 6 oz 0.0 Beef & Pork 1 frank 3.7
Flour, White, All Purpose 1/4 C 23.0
Scallops 6 oz 0.0 Hebrew National 1 frank 1.0
Flour, Whole Wheat Pork 1 frank 0.1
Shank 6 oz 0.0
All Purpose 1/4 C 18.4 Shoulder 6 oz 0.0 Sausages
Pastry 1/4 C 19.0 Stew Meat 6 oz 0.0 Andouille, Pork 1 link 0.5
Gelatin, Unflavored for Beef 2 oz 0.2
Goat Beef & Pork 1 link 1.1
Baking & Canning 1 env 0.0 Bratwurst 1 link 2.4
Roast 6 oz 0.0

8 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 9


BEEF, LAMB, PORK
& OTHER MEATS continued
Net
Amount Carbs BEVERAGES Net
Amount Carbs
& ALCOHOLIC
Net Prosciutto 6 oz 0.0 BEVERAGES Starbucks
Amount CarbsRoast Beef, Sliced 1 oz 3.0 Caffè Americano 12 oz 2.0
Salami Net Caffè Latte
Breakfast, Pork 1 link 0.0 Beef 3 sl 1.5 Amount Carbs
w/ Whole Milk 12 oz 14.0
Bulk, Pork 3 oz 0.0 Beef & Pork 3 sl 1.0
Cheddarwurst 1 link 5.0 Chocolate Drinks Cappuccino
Pork 3 sl 0.5
Cheese Dog 1 link 3.8 Canfield’s Diet Chocolate w/ Whole Milk 12 oz 9.0
Sopressata (dry salami) 1 oz 1.0
Chicken w/ Apple 2 oz 1.3 Fudge Soda 12 oz 0.0 Espresso, Black 12 oz 0.0
Chicken w/ Dried Tomato 2 oz 1.3 Frozen Heat & Eat Meals Hot Cocoa 1 pkt 22.4 Espresso w/ Whole Milk 12 oz 9.0
Chicken & Turkey w/ Gruyère 2 oz 0.0 (Also see Atkins & Other Low-Carb Frappuccino, Bottled 9.5 oz 37.0
Hot Cocoa
Chorizo 2 oz 1.1 Specialty Foods) Latte, Iced,
Italian, Hot 2 oz 0.7 w/ Marshmallows 1 pkt 14.3
Family Buffet w/ Whole Milk 12 oz 10.0
Italian, Sweet 2 oz 1.2 Salisbury Steaks 1 serv 5.0 Nestlé Carb Select
Mocha w/ Whole Milk 12 oz 30.0
Kielbasa, Beef 2 oz 1.6 Harris Ranch Beef Hot Cocoa Mix 1 pkt 4.0
Mocha Frappuccino 12 oz 38.3
Kielbasa, Beef & Pork 2 oz 1.6 Swiss Steak Dinner 5 oz 10.0 No-Mu Hot Chocolate
Kielbasa, Pork & Turkey 2 oz 2.2 Steak Umm Sliced Steaks 1 ea 0.0 Powder 6 g 2.0
Knockwurst 1 link 2.3 Carbonated Beverages,
Stouffer’s Dinners Swiss Miss, Diet,
Linguica 2 oz 1.0 Beef Pot Roast w/ Soda, Mixers
Smoked, Beef 4 oz 2.7 Hot Cocoa Mix 1 pkt 3.0 Cherry Cola 12 oz 39.0
Roasted Potatoes &
Smoked, Hot 4 oz 1.3 Vegetables 1 serv 23.0 Swiss Miss Hot Cocoa, Cherry Cola, Diet 12 oz 0.0
Creamed Chipped Beef 1 serv 11.0 No Sugar Added 1 pkt 0.0 Club Soda 12 oz 0.0
Deli, Luncheon and Cured Meats Homestyle Beef Skillet Cola 12 oz 35.2
Dinner 1 serv 31.0 Coffee & Coffee Drinks Cola, Diet 12 oz 0.0
Bologna Green Peppers Stuffed w/ Cappuccino Diet Sodas, all flavors 12 oz 0.0
Beef 3 sl 2.1 Beef & Tomato Sauce 1 serv 18.0
Beef & Pork 3 sl 2.2 Instant Powder 1 t 2.8 Fruit Refreshers,
Lasagna w/
Ham, Deli Style Instant Powder, Decaf 1 t 2.8 Sugar Free, all flavors 12 oz 0.0
Meat & Sauce 1 serv 24.0
Baked, sliced 6 oz 3.2 Meatball Rotini 1 serv 35.0 Sugar Free Mix 3 T 3.0 Ginger Ale 12 oz 32.1
Boiled, sliced 6 oz 3.0 Oven Roasted Beef Sugar Free Mix, Decaf 3 T 3.0 Ginger Ale, Diet 12 oz 0.0
Deviled 4 oz 1.9 w/ Broccoli & Cheese Coffee Grape Soda 12 oz 41.7
Honey Cured, sliced 6 oz 3.8 Sauce 1 serv 16.0 Grape Soda, Diet 12 oz 0.0
Black, Brewed 1C 0.0
Liverwurst 4 sl 5.8 Salisbury Steak 1 serv 28.0 Lemon/Lime Soda 12 oz 38.0
Mortadella 6 oz 5.2 Black, Decaf, Brewed 1 C 0.0
Skillet Beef Lemon/Lime Soda, Diet 12 oz 0.0
Olive Loaf 3 sl 5.9 Stroganoff 1 serv 32.0 Decaf, Instant 1 C 0.8
Root Beer/Birch Beer 12 oz 42.0
Pancetta 3 oz 0.0 Veal Parmigianino 1 pkg 55.0 With 1 T Cream 1C 0.4
Root Beer/Birch Beer, Diet 12 oz 0.0
Pastrami, Beef 1 sl 0.6 Yankee Pot Roast 1 serv 38.0 With 1 T Whole Milk 1 C 0.7
Pepperoni 6 oz 0.0 Seltzer 12 oz 0.0
Iced, w/ 1 T Whole Milk 12 oz 0.7
Pork Roll 5 sl 0.6 Seltzer, Essence Flavored 12 oz 0.0

10 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 11


BEVERAGES & Net BEVERAGES & Net
ALCOHOLIC BEVERAGES continued Amount Carbs ALCOHOLIC BEVERAGES continued Amount Carbs

Net Mango Nectar 4 oz 16.1 Net Tap 8 oz 0.0


Amount Carbs Orange, fresh 4 oz 12.7 Amount Carbs Alcoholic Beverages
Orange, from concentrate 4 oz 12.0 Beer
Tonic Water 12 oz 32.2 Raspberry, Diet 8 oz 1.0
Orange-Peach-Mango 4 oz 14.0 “Lite” 12 oz 5.6
Tonic Water, Sugar Free 12 oz 0.0 Brewed Tea
Orange-Strawberry-Banana 4 oz 14.2 Low Carb 12 oz 2.5
Black 8 oz 0.0
Passion Fruit, fresh 4 oz 16.6 Near (>0.5% alcohol) 12 oz 13.7
Energy Sports Drinks With 1 T Milk 8 oz 0.7
Peach Nectar, canned 4 oz 16.6 Nonalcoholic 12 oz 14.1
Amp Energy 8 oz 29.0 With 1 T Cream 8 oz 0.4
Pear Nectar, canned 4 oz 19.0 Bourbon 1 oz 0.0
Amp Energy, Sugar Free 8 oz 0.0 Chamomille 8 oz 0.5
Pineapple, unsweetened 4 oz 15.8 Champagne 1 oz 2-3
Coconut Water, Fresh 8 oz 6.3 Peppermint 8 oz 0.0
Prune 4 oz 21.1 Gin 1 oz 0.0
Gatorade 8 oz 15.7 Iced Tea
Tangerine-Orange 4 oz 12.5 Rum 1 oz 0.0
Monster 8 oz 27.0 Diet 8 oz 0.0
Scotch 1 oz 0.0
Monster, Sugar Free 8 oz 1.0 Lipton Pureleaf,
Kool-Aid, Sugar Free Mix, Sherry, Dry 1 oz 4.7
Red Bull 8.4 oz 28.0 Unsweetened 8 oz 0.0
all flavors 1 pkt 0.0 Vodka 1 oz 0.0
Red Bull, Sugar Free 8.4 oz 3.0 Sweetened 8 oz 21.0
Wine, Red 3.5 oz 2.6
True Lemon Mix 1/8 pkt 1.0
Wine, Rosé 3.5 oz 2.4
Lemonade / Limeade Unsweetened, from instant 8 oz 0.4
Fruit Juices Wine, White, Sauvignon 3.5 oz 2.0
Canned, No Added Sugar 8 oz 0.0 With Stevia 8 oz 0.0
Apple, unsweetened 4 oz 13.8
Crystal Light 8 oz 0.0
Apricot Nectar 4 oz 17.3 Cocktail Mixes
Bottled, Diet 8 oz 1.3 Vegetable Juices
Cranberry Juice Cocktail, Bloody Mary 3.5 oz 3.3
Bottled, sweetened 8 oz 29.0 Carrot 4 oz 10.0
Frozen Concentrate 2 T 18.6 Margarita 3.5 oz 13.8
Minute Maid Light, bottled 8 oz 2.0 Clam & Tomato 4 oz 14.0
Cranberry Juice Cocktail, Margarita, Baja Bob’s
Prepared from concentrate 8 oz 25.8 Tomato 4 oz 4.0
Light 4 oz 5.5 Low Carb 4 oz 0.0
Prepared from powder 8 oz 17.6 Vegetable Juice Cocktail 4 oz 4.5
Cranberry Juice Cocktail 4 oz 17.1 Margarita,
True Lemon Mix 1 pkt 0.0 Master of Mixes, Lite 4 oz 3.0
Fruitables Mixed
True Lime Mix 1 pkt 0.0 Vitamin Water
Fruit & Vegetable 4 oz 16-18 Mojito, Baja Bob’s
True Grapefruit Mix 1 pkt 0.0 Glaceau 12 oz 13.0
Fruit Punch 4 oz 15.0 Low Carb 4 oz 0.0
True Orange Mix 1 pkt 0.0 Glaceau Zero, Sugar Free 12 oz 0.0
Grape, unsweetened 4 oz 18.4 Piña Colada 3.5 oz 22.2
Nestlé, Sugar Free 12 oz 0.0
Grapefruit, sweetened 4 oz 13.8 Screwdriver 3.5 oz 8.5
Tea & Tea Drinks Skinny Water, Sugar Free 12 oz 0.0
Grapefruit, unsweetened 4 oz 10.9 Strawberry Daiquiri,
Bottled Iced Tea Lt. Blender’s Sugar Free 4 oz 5.0
Guava Nectar 4 oz 17.4 Water
Green, unsweetened 8 oz 0.0 Strawberry Daiquiri,
Lemon 2 T 2.0 Bottled 8 oz 0.0
Lemon Flavored 8 oz 22.0 Master of Mixes, Lite 4 oz 5.6
Lime 2 T Sparking Mineral 8 oz 0.0
Lemon Flavored, Diet 8 oz 0.0 Sweet ‘N Sour,
2.4 Spring 8 oz 0.0
Master of Mixes, Lite 4 oz 8.0

12 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 13


BREADS, CRACKERS, TORTI- Net
Amount Carbs
BREADS, CRACKERS,
TORTILLAS & WRAPS continued
Net
Amount Carbs
LLAS & WRAPS
Crackers Net La Tortilla Factory Gourmet
Net Amy Lyn’s Original Flax Thins 5 ea 2.0 Amount Carbs Whole Grain Rye 1 ea 8.0
Amount CarbsBlue Diamond Whole Grain White 1 ea 10.0
Almond Nut Thins Light Rye
17 ea 22.0 2 sl 10.0 Master Choice
Breads Rye & Oat Bran 2 sl 8.0
Bran 1 sl Carr’s Whole Wheat 2 ea 10.0 Multigrain 1 ea 5.0
Cheez-It Sesame Rye
12 ea 7.8 2 sl 8.0 Rosemary 1 ea 9.0
10.6 Wasa
Ezekiel 1 sl 12.0 FlatOut Multigrain Crisps 1 ea 9.0 Rye 1 ea 6.0
JJ Flats Fiber
1 ea 2.8 1 sl 6.0
French 1 sl 15.3 Hearty Rye 1 sl 9.0
Italian 1 sl 13.4 Matzoh, Plain 1 ea 22.6 Muffins
Matzoh, Whole Wheat Light Rye
1 ea 18.8 1 sl 11.0 Food for Life Sprouted Whole
Oatmeal 1 sl 12.0 Multigrain 1 sl 9.0
Pumpernickel 1 sl 11.6 Melba Toast 1 ea 3.5 Grain English Muffins 1 ea 12.0
Melba Toast, Rye Sesame
1 ea 4.0 1 sl 9.0
Pumpernickel, Sourdough 1 sl 7.0
100% Rye Meal 1 sl 16.5 Melba Toast, Whole Wheat 1 ea 3.5 Tortillas
San-J Brown Rice 100% Whole Grain 1 sl 8.0 Buena Vida Whole Wheat 1 ea 4.0
Pumpernickel, Thin Sliced 1 sl 8.2
Raisin 1 sl 12.5 w/ Sesame Seeds 3 ea 9.6 Corn 6" 10.8
Stone-Ground Wheat Flatbreads & Wraps
5 ea 10.3 Flour 6" 14.5
Rye 1 sl 12.1 FlatOuts
Rye, 100% 1 sl 17.0 100% Stone-Ground Wheat 3 ea 6.2 Whole Wheat 8" 19.0
Triscuit FoldIt 5-Grain Flax
3 ea 8.0 1 ea 8.0 La Tortilla Company
Sourdough 1 sl 34.6 Hungry Girl 100%
Sprouted Whole Wheat 1 sl 18.0 Wheat Thins 8 ea 10.0 Whole Wheat Garlic Herb 1 ea 3.0
Whole Wheat 1 ea 8.0 Green Onion 1 ea 4.0
Sunflower Seed 1 sl 17.0 Light 1 ea 6.1
White 1 sl 12.1 Crispbreads Original, medium 1 ea 3.0
Ak-Mak 5 ea 16.0 Traditional 1 ea 21.0 Original, large 1 ea 6.0
Whole Grain 1 sl 9.3 Joseph’s Lavash
100% Whole Grain 1 sl 9.0 Finn Crisp Mama Lupe Three-Net
Caraway 2 sl 8.0 Flax, Oat Bran & Impact Carb 1 ea 3.0
Whole Wheat 1 sl 9.8 Whole Wheat 1/2 ea 4.0
100% Whole Wheat 1 sl 10.0 Multigrain 2 sl 8.0 Mission Reduced Carb
Original 2 sl 8.0 Roll-Ups 1/2 ea 20.0 Whole Wheat 10" 8.0
GG Scandinavian Sandwich Wrap, Flax, Oat Whole Wheat 12" 13.0
Breadsticks Bran & Whole Wheat 1 ea 7.0
Delallo Thin Bran Crispbread 1 ea 2.0 Santa Fe Carb Chopper
100% Whole Wheat 1 oz 21.0 Kavli Whole Wheat Roll-Ups 1/2 ea 17.0 Wheat 1 ea 4.0
Crispy Thin 3 sl 11.0 Pita Flour 1 ea 4.0
Granforno Whole Wheat 5 ea 7.0 White 6.5" 32.1
Pepperidge Farm Snack Five-Grain 1 sl 7.0 Tumaro’s Gourmet Low Carb
Heart Thin 1 sl 6.0 Whole Wheat 6.5" 30.5 Garden-Vegetable 1 ea 4.0
Sticks, Toasted Sesame 6 ea 9.0
Racconto Thin, Nejaimes Lavash Crisps Green Onion 1 ea 5.0
Flatbread 1 ea 10.0 Wraps Multigrain 1 ea 4.0
100% Whole Wheat 4 ea 8.0 Don Pancho’s Low-Carb
Flatbread, Sesame 1 ea 9.0 Salsa 1 ea 5.0
Ryvita Whole Wheat, large 1 ea 5.0
Dark Rye 2 sl 10.0 Whole Wheat, medium 1 ea 3.0
Flavorful Fiber 2 sl 11.0

14 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 15


CANDY & Net
Amount Carbs
CEREALS Net
Amount Carbs
CHEWING GUM Net
Hard Candy Amount Carbs Rolled, dry 1/3 C 19.0
Net Baskin-Robbins Sugar Free, Steel Cut
Amount Carbs Hot
all flavors 4 ea 0.0 (Scottish/Irish), dry 1/4 C 11.5
Caramels Crystal Light Sugar Free, Bob’s Red Mill Hot Whole Grain 1/4 C 21.7
Asher’s Sugar Free all flavors 4 ea 0.0 Cereal w/Flax Meal, dry 1/3 C 17.0 Maltex Hot Wheat
Pecan Caramel Patties 3 oz 0.0 Jolly Rancher 4 ea 0.0 Cream of Rice, dry 1/4 C 36.0 Cereal, dry 1/3 C 32.0
Lifesavers 4 ea 1.0 Cream of Wheat Pocono Cream
Almond Butter Toffee 3 oz 0.0
Lifesavers Sugar Free 4 ea 0.0 Instant Healthy Grain w/ of Buckwheat, dry 1/4 C 35.0
Judy’s Sugar Free
Nestlé Sugar Free Nips Maple Brown Sugar 1 pkt 24.0 Hodgson Mill Bulgur
Almond Caramel Clusters 1 ea 2.0
Caramel 2 ea 0.0 Instant, Original, in bowl 1.5 oz 32.0 Wheat w/ Soy Grits, dry 1/4 C 23.0
Vanilla Pecan Caramels 1 ea
Coffee 2 ea 0.0 Instant, prepared w/ water 1/2 C 14.3 Wheatena
<1.0
Healthy Grains, Toasted Wheat, dry 1/3 C 27.0
Peanut Brittle 2 oz 2.0 Instant, in bowl 1.5 oz 24.0
Jelly Belly Sugar-Free
Gummie Bears 25 ea 1.0 Whole Grain, 2-Minute 3 T 19.0 Ready-to-Eat
Chewing Gum Ewehorn Brown Rice Cream 1/4 C 35.0
Jelly Beans 35 ea 5.0 Alpen Muesli,
Eclipse Sugar Free, all flavors 2 ea 0.0 Farina, Enriched, dry 3 T 24.0
Jordan Almonds, Sugar Free 10 ea 1.0 No Sugar Added 2/3 C 34.0
Orbit, all favors 1 ea 0.0 Grits, Instant, dry 1 oz 20.0 Barbara’s Organic Soy
Marshmallows Heartland Oat Bran Essence Crispy Whole
Chocolate Hot Cereal, dry 1/3 C 16.0
La Nouba Sugar Free Wheat Flakes 3/4 C 20.0
Asher’s Sugar Free Chocolate Covered 1 ea 0.0 Lundberg Family Farms Brown Cascadian Farm Organic
Cordial Cherries 3 ea 0.0 Plain 1 ea 0.0 Rice Hot Cereal, dry 1/4 C 29.0 Ancient Grains 1 C 36.0
Dark Chocolate Mother’s Whole Wheat Cascadian Farm Purely O’s 1 C 19.0
Raspberry Jellies 3 ea 1.0 Mints Hot Cereal, dry 1/2 C 26.0 Cheerios, Multigrain 1 C 17.0
Mint Patties 2 ea 1.0 Altoids Smalls, Sugar Free, Oats/Oatmeal Corn Chex 1 C 24.0
Pretzel Bites 10 ea 9.0 all flavors 1 ea 0.0 Homestat Farm Quick Steel Corn Flakes 1 C 11.7
Dove Sugar Free Eclipse, all flavors 3 ea 0.0 Cut Oats & Chia w/Flax Crispix Corn & Rice 1 C 24.0
Sweet ‘n Low & Rye Flakes, dry 1/4 C 20.0 Eden Kamut Flakes 1/2 C 30.0
w/ Chocolate Crème 5 ea 2.0
Cool Peppermints 1 ea 0.0 Instant, Cinnamon Spice 1 pkt 32.9 Fiber One
Hersey’s Sugar Free 3 oz 4.3
Pep-O-Mints 4 ea 16.0 Instant, Plain 1 pkt 16.0 Heart Healthy Blend 3/4 C 31.0
Kopper Dark Chocolate
Pep-O-Mints, Sugar Free 4 ea 0.0 Malt-o-Meal Original 1/2 C 11.0
Covered Espresso Beans 32 ea 2.0
Winto-O-Green 4 ea 16.0 Quick Oats, dry 1/2 C 23.0 Food for Life Ezekiel 1/2 C 34.0
Lucienne’s Sugar Free Dark
Winto-O-Green, Sugar Free 4 ea 0.0 Quick Cooking, dry 1/4 C 12.5 Health Valley Heart Wise 1 C 30.0
Chocolate, all flavors 1 bar 6.2 Rolled, cooked 1/2 C 12.1

16 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 17


CEREALS continued Net CONDIMENTS Net
Amount Carbs Amount Carbs
Net & SEASONINGS
Amount Carbs Special K Coriander, ground 1 t 0.0
Original 1 C 21.0 Net Crab/Shrimp Boil Mix 1 T 0.0
Health Valley High Fiber Amount Carbs
Protein Plus 3/4 C 9.0 Creole Seasoning 1 T 0.0
Skinnys F-Factor 1/2 C 9.0 Spelt Flakes 1/2 C 31.0 Allspice, ground 1 t 1.0 Cumin Seed, ground 1 t 0.1
Health Valley Organic Total Anchovy Paste 1 T 0.0 Curry Powder 1 T 0.0
Oat Bran Flakes 3/4 C 20.0
Whole Grain 3/4 C 20.0 Bacon Pieces, Dill Weed, dried 1 T 1.3
Grape-Nuts Jarred/canned 1/2 oz 0.0 Dill Weed, fresh, chopped 1 T 0.0
Protein 3/4 C 8.0
Flakes 3/4 C 21.0 Bacon Bits, Imitation 1/2 oz 2.6 Garlic
Wheat Bran, raw 2 T 1.6
Organic 1/2 C 38.0 Basil, fresh, chopped 1 T 0.0 Clove 1 ea 0.9
Wheat Germ, toasted 2 T 4.9
Kashi Basil, dried 1 T 0.2 Minced, fresh or jarred 1 T 2.6
Wheaties Toasted Minced, dried 1 T 4.7
Go Lean Crunch! 1 C 28.0 Bay Leaves, dried 1 ea 0.1
Whole Wheat Flakes 3/4 C 19.0 Powder 1 t 1.6
7 Wholegrain Nuggets 1/2 C 40.0 Bragg’s Liquid Aminos 1 T 0.0
Capers, drained 1 T 0.2 Salt 1 T 0.0
7 Wholegrain Puffs 1 C 14.0
Celery Salt 1 t 0.0 Ginger, ground 1 T 3.1
Kellogg’s All-Bran
Chile Peppers Ginger Root, fresh, grated 1 T 1.0
Buds 1/3 C 11.0
Ancho, dried 1 ea 5.1 Horseradish, prepared 1 t 0.4
Original 1/2 C 13.0
Italian Seasoning 1 T 0.0
Cayenne, Roasted,
Nature’s Path Organic Canned, whole 1 ea 5.0 Lawry’s Seasoned Salt 1 t 0.0
Simply Fiber 1 C 17.0 Chipotle en Adobe 9 sl 1.0 Lemon Peel, fresh, grated 1 T 0.3
Smart Bran w/ Psyllium Hot Cherry, fresh, whole 1 ea 2.0 Lemon-Pepper Seasoning 1 t 0.0
& Oat Bran 2/3 C 11.0 Hot Cherry, canned, whole 1 oz 2.0 Liquid Smoke 1 T 0.0
Oat Bran, raw 2 T 6.0 Jalapeño, fresh, sliced 1/2 C 1.7 Marmite Yeast Extract 1 T 0.8
Product 19 1 C 24.0 Jalapeño, pickled, sliced 1 oz 0.5 Miso Paste
Puffed Brown Rice 1 C 13.0 Pasilla, dried, whole 1 ea 1.7 Mellow Brown 1 T 3.0
Puffed Corn 1 C 11.0 Serrano, chopped 1/2 C 1.8 Mellow Red 1 T 3.0
Puffed Kamut 1 C 9.0 Chile Powder 1 T 0.0 Mellow White 1 T 3.0
Puffed Millet 1 C 10.0 Chinese 5-Spice Powder 1 t 0.0 Mrs. Dash 1 t 0.0
Puffed Rice 1 C 12.0 Chives, fresh, chopped 1 T 0.1 Mustard
Chives, dehydrated, chopped 1 T 0.1 Chinese 1 t 0.2
Puffed Wheat 1 C 10.0
Cilantro, fresh, chopped 1 T 0.0 Dijon 1 t 1.0
Shredded Wheat
Cinnamon, ground 1 t 0.7 Honey 1 t 1.0
Large Biscuit 2 26.0
Clam Juice 8 oz 0.2 Powder 1 t 0.4
Spoon Size, w/ Bran 1 C 32.8 Spicy Brown 1 t 0.0
Cloves, ground 1 t 0.6
Spoon Size, Whole Grain 1 C 34.0 Coconut Milk, canned 1 C 6.4 Yellow 1 t 0.1
Coconut Milk, Light, canned 1 C 4.0

18 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 19


CONDIMENTS DAIRY, EGGS Net Net
& SEASONINGS continued Amount Carbs Amount Carbs
& DAIRY SUBSTITUTES
Strawberry 2 T 4.4 Queso Fresco 1 oz 1.5
Net Net Sundried Tomato & Basil 2 T 2.0 Raclette 1 oz 0.0
Amount Carbs Amount Carbs
Cream Cheese, Whipped Ricotta, Part Skim 1/4 C 3.2
Nutmeg, ground 1/2 t 0.3 Butter & Margarine Chive & Onion 2 T 1.8 Ricotta, Whole Milk 1/4 C 1.9
Olives (see Vegetables) Ghee 1 t 0.0 Original 2 T 0.8 Roquefort 1 oz 0.6
Onion, minced, dried 1 T 3.7 Stick Butter 1 C 0.1 Edam 1 oz 0.4 Romano, chunk 1 oz 1.0
Orange Peel, grated, fresh 1/2 t 0.4 Stick Butter 1 T 0.0 Emmentaler 1 oz 0.0 Romano, grated 1 T 0.0
Stick Margarine 1 T 0.1 Feta 1oz Stilton 1 oz 0.0
Oregano, dried 1 T 0.8
Whipped Butter 1 C 0.1 1.2 String 1 oz 1.0
Paprika 1 T 1.3
Whipped Butter 1 T 0.0 Fontina 1 oz 0.4 Swiss 1 oz 1.5
Parsley, fresh, chopped 1 T 0.1
Whipped Margarine 1 T 0.0 Goat, Aged 1 oz 0.6 Velveeta 1 oz 2.8
Pepper, black, ground 1 t 0.9 Goat, Soft (Chèvre) 1 oz 0.3
Pepper, red, crushed 1 t 0.5 Cream & Creamers
Cheese Gorgonzola 1 oz 1.1
Pickle Spear, Dill or Kosher 1 ea 0.5 Gouda 1 oz 0.6 Coffee-mate
American 1 sl 1.5
Pickle, Dill, whole, 4-inch 1 ea 2.0 Gruyère 1 oz 0.1 Original, powder 1 t 2.0
Asiago 1 oz 0.5
Pickle Relish 1 T 3.3 Havarti 1 oz 0.0 Fat-Free Hazelnut, liquid 1 T 5.0
Appenzeller 1 oz 0.0
Pickle, Sweet, Midget 1 ea 1.2 Jarlsberg 1 oz 1.2 Natural Bliss Vanilla, liquid 1 T 5.0
Blue Cheese, crumbled 2 T 0.4
Pimento (Roasted Red Pepper) 1 oz 0.9 Boursin, Garden Herb 2 T 1.0 Laughing Cow 1 wedge 1.0 Sugar-Free French
Poultry Seasoning 1 t 0.8 Brie 1 oz 0.1 Limburger 1 oz 0.1 Vanilla, liquid 1 T 2.0
Pumpkin Pie Spice Mix 1 t 0.9 Camembert 1 oz 0.1 Manchego 1 oz 0.0 Condensed Milk,
Rosemary, dried 1 T 0.8 Cheddar 1 oz 0.4 Mascarpone 1 oz 0.0 Sweetened, canned 1 T 20.8
Sage, ground 1 t 0.1 Cheez Whiz 2 T 5.6 Maytag Blue 1 oz 0.6 Cream
Salt 1 t 0.0 Colby 1 oz 0.7 Monterey Jack 1 oz 0.2 Heavy, liquid 1 T 0.4
Spike Seasoning, Original 1 t 0.0 Cottage Cheese Mozzarella Heavy, whipped 1 T 0.2
Tahini (Sesame Paste) 2 T 5.0 Curds, 2% fat 1/2 C 4.1 Fresh Balls 1 oz 0.0 Light 1 T 0.6
Thai Chile Paste 1 T 0.0 Creamed, 4% fat 1/2 C 6.0 Part Skim 1 oz 0.8 Half-and-Half 1 T 0.3
Thyme, dried 1 T 0.8 Low-Fat, Chive 1/2 C 5.0 Smoked 1 oz 0.0 International Delight
Wasabi Paste 1 t 2.0 Cream Cheese, Brick Whole Milk 1 oz 0.6 Amaretto, Low Fat 1 T 7.0
Wasabi, powdered 1 t 1.5 Fat Free 2 T 2.2 Muenster 1 oz 0.3 French Vanilla 1 T 6.0
Neufchatel 2 T 1.0 Paneer 1 oz 1.0 MimicCrème
Original 2 T 1.2 Parmesan, chunk 1 oz 0.9 Almond & Cashew Crème,
Cream Cheese, Soft Parmesan, grated 1 T 0.2 Unsweetened Original 1 T 0.0
Blueberry 2 T 4.4 Parmigiano-Reggiano, grated 1 T 0.0 Almond & Cashew Crème,
Chive & Onion 2 T 2.0 Port Wine Spread 2 T 3.0 Sugar Free 1 T 1.0
Garden Vegetable 2 T 2.1 Provolone 1 oz 0.6 Silk Soymilk “Creamer,”
Regular 2 T 2.0 Queso Blanco 1 oz 0.0 Original, Unsweetened 1 T 1.0

20 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 21


DAIRY, EGGS Net DESSERTS Net
& DAIRY SUBSTITUTES continued Amount Carbs Amount Carbs
Net
NetMilk Substitutes Amount Carbs Dreyer’s/Edy’s Slow Churned,
Almond Milk
Amount Carbs No Sugar Added
Chocolate Flavored 1 C 17.8 Cheesecake Butter Pecan 1/2 C 13.0
So Delicious Coconut Milk
Plain 1 C 7.3 Cheesecake Factory Coffee 1/2 C 6.0
“Creamer,” Original,
Plain, Unsweetened 1 C 1.0 Low Carb 1/12 11.0
Unsweetened 1 T 1.0 Cookie Dough 1/2 C 8.0
Vanilla, Unsweetened 1 C 1.0 Junior’s Sugar Free
Sour cream Neapolitan 1/2 C 12.0
Coconut Milk Beverage Low-Carb 1/12 3.2
Light 1 C 17.6 Triple Chocolate 1/2 C 7.0
Chocolate Flavored 1 C 11.0
Regular 2 T 0.7 Vanilla Bean 1/2 C 6.0
Plain 1 C 7.0
Regular 1 C 5.5 Gelatin
Plain, Unsweetened 1 C 1.0
Rice Milk, Gelatin Mix, Sugar Free, Frozen Treats
Eggs all flavors 1 serving 0.0
Plain 1 C 25.0 Breyer’s Carb Smart
Raw 1 ea 0.4
Vanilla 1 C 28.0 Jell-O Snacks, Sugar-Free, Fudge Bar 1 ea 3.0
Raw, White only 1 ea 0.2
Soy Milk all flavors 1 ea 0.0 Vanilla & Almond
Fried 1ea
Chocolate Flavored 1 C 21.7 Knox MixChief
0.4 Ice Cream Bar 1 ea 5.0
Plain 1 C 10.0 Unflavored Gelatin 1.8 g 0.0
Poached/Boiled 1 ea 0.4 Vanilla Ice Cream Bar,
Plain, Unsweetened 1 C 2.0 Ready to Eat Gelatin,
Scrambled, w/ Milk 1 ea 1.0 Chocolate Coated 1 ea 5.0
Scrambled Egg Substitute Sugar Free 1 ea 0.0
Yogurt & Kefir Creamsicle Sugar Free
(from frozen) 1/4 C 2.0 SmartGels Sugar Free,
Chobani Greek Yogurt Healthy Bunch 1 ea 2.0
Nonfat Plain 6 oz 7.0 all flavors 1 ea 1.0 Dreyer’s/Edy’s Fruit Bars, No
Milk Snack Pack Sugar Free
Nonfat Lemon 6 oz 20.0 Sugar Added, all flavors 1 ea 4.0
Buttermilk
Nonfat Strawberry 6 oz 20.0 Juicy Gels, all flavors 1 ea 2.0 Fudgsicle Sugar Free
Cultured from 1% Fat
Fage Total Classic Whole
(Skim) Milk 1 C 13.0 Healthy Bunch 1 ea 5.0
Milk Greek Yogurt, Plain, Ice Cream
Cultured from Reduced Klondike No Sugar Added
Unsweetened 4 oz 6.1 Breyer’s Carb Smart Vanilla Bar
Fat Milk 1 C 13.0 1 ea 11.0
Kefir Smoothie Chocolate 1/2 C 4.0
Chocolate Flavored, 2% 1 C 28.6 Popsicle Sugar Free Healthy
Low Carb, Plain 8 oz 6.0
Evaporated, 2% Nonfat 2 T 3.0 French Vanilla 1/2 C 4.0
Whole Milk, Plain 8 oz 12.0 Bunch, all flavors 1 ea 2.0
Evaporated, Whole 2 T 3.2 Breyer’s, No Sugar Added
Oikas Whole Milk Sherbet, No Sugar Added,
Nonfat/Skim 1 C 12.2 Butter Pecan 1/2 C 5.0
Greek Yogurt, Plain, Lemon, Lime or Orange 1/2 C 18.0
Reduced Fat 2% 1 C 11.7
Unsweetened 1/2 C 4.5 French Vanilla 1/2 C 5.0
Strawberry Flavored, 2% 1 C 31.0
So Delicious Coconut Vanilla, Chocolate,
Whole 1 C 11.7
Original “Yogurt” & Strawberry 1/2 C 6.0
Beverage 8 oz 3.0
Yogurt, Whole Milk,
Plain, Unsweetened 4 oz 5.3

22 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 23


DESSERTS continued Net
FISH & SHELLFISH Net
Amount Carbs Amount Carbs
Net Net
Amount Carbs Chocolate 2 T 0.0 Amount Carbs Mackerel 6 oz 0.0
Steel’s Nature Sweet Mahi-mahi 6 oz 0.0
Nondairy Frozen Treats Fish
Chocolate Syrup 2 T 1.0 Monk Fish 6 oz 0.0
So Delicious Coconut Milk Anchovies
Fudge Sauce 2 T 2.0 Orange Roughy 6 oz 0.0
“Ice Cream” No Sugar Added Canned in Oil 6 oz 0.0
Torani Sugar Free, Perch 6 oz 0.0
Chocolate 1/2 C 8.0 Fresh 6 oz 0.0
All flavors 2 T 0.0
Mini Fudge Bar 1 ea 6.0 Pike, Wall-Eyed & Yellow 6 oz 0.0
U-Bet Sugar Free Bass, all varieties 6 oz 0.0
Mini Vanilla Bar 1 ea 10.0 Sablefish (Black Cod) 6 oz 0.0
Chocolate Syrup 2 T 0.0 Blackfish (Taurog) 6 oz 0.0
Vanilla Bean 1/2 C 9.0 Salmon
Bluefish 6 oz 0.0
Tofutti No Sugar Added
Whipped Toppings Canned 6 oz 0.0
Butterfish 6 oz 0.0
Coffee Break Treats 1 ea 5.0 Fresh 6 oz 0.0
Cool Whip, Sugar Free 2 T 2.0 Carp 6oz
Fudge Treats 1 ea 6.0 Lox/Smoked 6 oz 0.0
Cool Whip Lite 2 T 3.0 0.0
Chocolate Dipped Sardines, Canned
Cool Whip Regula 2 T 2.0
Mint Treats 1 ea 7.0 Catfish 6 oz 0.0
Hood Sugar Free In Mustard Sauce 6 oz 0.0
Cod, fresh 6 oz 0.0
Light Whipped Cream 2 T 0.0 In Tomato Sauce 6 oz 0.8
Puddings and Pies Cod, dried, salted 3 oz 0.0
Reddi-wip Real Cream In Oil 6 oz 0.0
Fifty50 Graham Cracker Eel 6 oz 0.0
Chocolate 2 T 1.0 Shark, Blue & Mako 6 oz 0.0
Crust, sugar free 1/2 C 10.0 Flounder 6 oz 0.0
Original 2 T 1.0 Snapper/Red Snapper 6 oz 0.0
Jell-O Sugar Free Pudding Walden Farms Sugar Free Fish Sticks 6 pieces 33.2
Singles, Mix, all flavors 1 ea 6.0 Sole 6oz
Marshmallow Dip 2 T 0.0 Gefilte Fish 1 piece 2.0
Snacks, Chocolate 3.8 oz 5.0 0.0
Grouper 6 oz 0.0
Swiss Miss Sugar Free Swordfish 6 oz 0.0
Haddock (Scrod)
Chocolate Pudding 3.3 oz 5.0 Tilapia 6 oz 0.0
Fresh 6 oz 0.0
Tile Fish 6 oz 0.0
Smoked/Finnan Haddie 6 oz 0.0
Syrups and Toppings Trout, all varieties 6 oz 0.0
Da Vinci Gourmet Sugar Halibut 6 oz 0.0
Tuna, canned 6 oz 0.0
Free, all flavors 2 T Herring
Tuna, Deli Salad 6 oz 16.0
0.0 Cured 2 oz 0.0
Tuna, fresh 6 oz 0.0
Hershey Sugar Free Fresh 6 oz 0.0
Turbot 6 oz 0.0
Chocolate 2 T 0.0 In Sour Cream 1/4 C 5.0
Whitefish
Strawberry 2 T 0.0 Pickled 1/4 C 3.4
Fresh 6 oz 0.0
Smucker’s Sugar Free John Dory (St. Peter’s Fish) 6 oz 0.0
Caramel 2 T 0.0 Smoked 6 oz 0.0
Kingfish (King Mackerel) 6 oz 0.0

24 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 25


FISH & SHELLFISH continued Net
Amount Carbs FRUIT Net
Amount Carbs
Net Net
Deep-Fried
Amount Carbs 4 oz 9.9 Amount Carbs Blueberries
Pan-Fried 4 oz 3.3 Canned in Light Syrup 1/2 C 24.5
Salad 4 T 3.0 Acerola 1/2 C 3.2
Oysters Dried 2 T 14.5
Apples
Shellfish Canned 2 oz 4.5 Fresh 1/2 C 9.0
Cameo 1/2 med 8.5
Eastern, Shelled 2 oz 6.2 Frozen 1/2 C 7.3
Clams Chips 1 oz 18.1
Frozen, sweetened 4 oz 22.4
Canned, drained 2 oz 3.3 Pacific, Shelled 2 oz 11.2 Dried Rings, Sulfured 5 ea 18.3
Boysenberries
Deep-Fried 2 oz 5.9 Smoked 2 oz 6.0 Freeze-Dried 1 oz 23.0
Canned in Heavy Syrup 1/2 C 25.2
Fresh, cooked 2 oz 2.9 Scallops Fuji 1/2 med 7.9
Fresh 1/2 C 3.1
Raw 2 oz 2.0 Bay 10 ea 3.6 Gala 1/2 med 7.9
Frozen 1/2 C 4.6
Stuffed 2 lg 12.0 Deep-Fried or Breaded 6 oz 17.2 Golden Delicious 1/2 med 7.9
Carambola
Crab Sea 4 ea 4.0 Granny Smith 1/2 med 7.9
(Star Fruit), sliced 1/2 C 2.1
Cake 6 oz 0.8 Shrimp/Prawns Honeycrisp 1/2 med 7.9
Cherimoya 1/2 C 11.8
Cooked, Peeled 6 oz 2.6 Red Delicious 1/2 med 7.9
Cooked 6 oz 0.0 Cherries, Sour
Sauce, sweetened 1/2 C 23.8
Crabmeat, Deep-Fried 6 med 34.3 Canned in water 1/2 C 9.6
Sauce 1/2 C 12.4
Canned, drained 6 oz 0.0 Squid Fresh 1/2 C 8.2
Apricots
Soft Shell, fried 1 med 10.5 Deep-Fried 6 oz 13.3 Cherries, Sweet
Canned
Surimi (“Sea Legs”) 6 oz 24.7 Broiled or Steamed 6 oz 6.4 Canned in water 1/2 C 12.7
In Heavy Syrup 3 halves 23.8
Dried 2 T 11.5
Crawfish 6 oz 0.0 In Juice 3 halves 11.6
Fresh 1/2 C 10.7
Lobster Dried 6 halves 11.6
Frozen 1/2 C 7.3
Broiled, unstuffed 1 ea 1.5 Fresh 3 med 9.6
Clementine 1 med 7.6
Canned 6 oz 2.2 Avocado (See page 54)
Coconut, fresh, shredded 1/2 C 2.5
Steamed 6 oz 1.5 Bananas
Cranberries
Tail, frozen 8 oz 1.3 Chips 1 oz 14.4
Dried 2 T 5.8
Mussels Freeze-Dried 1 oz 23.0
Freeze-Dried 1/2 oz 12.1
Canned 2 oz 4.0 Fresh 1 sm 20.4
Fresh 1/2 C 3.8
Blackberries
Canned, in Tomato Sauce 2 oz 4.8 Sauce, Jellied 2 T 13.1
Canned in Heavy Syrup 1/2 C 25.2
Smoked, Canned in Oil 2 oz 2.5 Sauce, Whole Berries 2 T 12.5
Fresh 1/2 C 3.3
Stewed/Steamed 2 oz 4.2 Currants
Frozen 1/2 C 8.1
Octopus (Calamari) Dried 2 T 12.1
Frozen, sweetened 1/2 C 10.3
Baked or Broiled 4 oz 4.3 Fresh 1/2 C 5.3

26 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 27


FRUIT continued Net FRUIT continued Net
Amount Carbs Amount Carbs
Net Net
Amount Carbs Loquats Amount Carbs Pineapple
Fresh 10 med 16.7 Dried 1/4 C 25.0
Dates Dried 1 strip 12.2
Fresh, cubed 1/2 C 7.8 Fresh, chunks 1/2 C 9.7
Dried 1 oz 20.9 Fresh 1/2 small 7.2
Lychees Plantains
Fresh 3 ea 15.8 Fresh, pieces 1/2 C 6.6
Fresh, whole 10 ea 14.5 Chips 1 oz 14.4
Figs Frozen, pieces 1/2 C 4.4
Canned in water 10 ea 14.6 Fresh, sliced 1/2 C 21.9
Canned in water 1 sm 3.2 Passion Fruit (Maracuya),
Mango Plums
Dried 1 sm 4.5 Pieces 1/4 C 7.7
Dried 1 piece 9.5 Dried (Prune) 3 ea 16.2
Fresh 1 sm 6.5 Peaches
Freeze-Dried 1 piece 21.0 Fresh 1 med 6.6
Fruit Cocktail Dried 2 halves 13.8
Fresh, pieces 1/2 C 11.1 Purple, canned in water 1/2 C 12.6
Canned in light syrup 1/2 C 16.9 Fresh 1 sm 10.5
Frozen 1/2 C 14.0 Prunes, canned
Canned in water 1/2 C 8.9 Frozen, sliced 1/2 C 6.0
Melon in heavy syrup 1/2 C 28.1
Mixed Fruits, frozen 4 oz 10.5 Halves, canned
Cantaloupe Cubes 1/2 C 5.9 Prunes, stewed 1/2 C 31.0
Gooseberries 1/2 C 7.8 in light syrup 1 half 13.0
Cantaloupe Slice 1/8 med 5.1 Pomegranate
Grapefruit Halves, canned
Crenshaw Balls 1/2 C 4.6 Fresh 1 quarter 10.4
Fresh, Red/White 1/2 med 8.9 in water 1 half 4.7
Honeydew Balls 1/2 C 7.3 Arils (Seeds), fresh 1/4 C 6.4
Sections, Pears
Honeydew, diced 1/2 C 7.1 Prickly Pear (Cactus
Canned in juice 1/2 C 10.7 Anjou 1 med 21.0
Honeydew Slice 1/8 med 10.4 Pear), fresh 1 ea 6.2
Grapes Asian 1 med 8.6
Watermelon Balls 1/2 C 5.5 Quince 1 quarter 3.1
Green, Seedless 1/2 C 13.0 Bartlett 1 med 20.6
Mulberries 1/2 C 5.7 Raisins
Purple, Concord 1/2 C 7.5 Bosc 1 med 21.0
Nectarines Golden 1 T 6.8
Red, Seedless 1/2 C 13.0 Dried 1 half 11.2
Fresh 1 med 12.6 Seedless 1 T 6.8
Guava Halves, canned
Dried 1.5 oz 22.0 Raspberries
Fresh, pieces 1/2 C 7.4 in light syrup 1 half 10.3
Oranges Black, fresh 1/2 C 3.7
Paste 2 2 T 12.9 Halves,
Blood 1 med 13.0 Black, frozen 2 oz 8.5
Huckleberries 4 oz 9.9 Canned in water 1 half 4.7
Florida 1 med 12.9 Red, fresh 1/2 C 3.4
Kiwi Fruit 1 ea 8.1 Japanese, fresh 1 ea 20.0
Mandarin, Red, frozen, sweetened 1/2 C 27.2
Kumquat 4 ea 7.1 Persimmon 1/2 small 4.1
Canned in juice 1/2 C 11.0 Red, frozen 1/2 C 4.4
Lemon Juice 2 T 2.0 Pineapple, canned
Navel 1 ea 14.5 Rhubarb
Lime Juice 2 T 2.4 In water, chunks 1/2 C 9.2
Valencia 1 med 11.4 Fresh 1/2 C 1.7
Loganberries In water, sliced 2 sl 7.1
Papaya Frozen, sweetened 1/2 C 35.0
Fresh 1/2 C 5.8 In light syrup, chunks 1/2 C 15.9
Canned in syrup 1/2 C 12.1 Frozen 1/2 C 2.3
Frozen 1/2 C 5.7 In light syrup, sliced 2 sl 12.1

28 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 29


FRUIT continued GRAINS, NOODLES Net Net
Amount Carbs Amount Carbs
Net & PASTA
Amount Carbs Parboiled (Converted), Macaroni, Protein
Net White, Long Grain, dry 1/4 C 37.0 Enriched, cooked 1/2 C 20.3
Strawberries Amount Carbs
Red, Long Grain, dry 1/4 C 34.0 Macaroni, Protein
Dried 1/4 C 15.5 Grains Short Grain/Arborio/ Enriched, dry 1/4 C 15.2
Fresh, whole 5 large 5.1 Barley Risotto, dry 1/4 C 42.5 Quinoa, dry 1 oz 16.2
Fresh, sliced 1/2 C 4.7 Hulled, dry 1/4 C 25.8 Sushi, dry 1/4 C 36.5 Rice, cooked 1/2 C 21.0
Freeze-Dried 1 oz 21.3 Pearl, cooked 1/2 C 19.2 Texamati, dry 1/4 C 29.0 Semolina, Fettuccini, dry 1 oz 21.3
Frozen, whole, Buckwheat Groats White, Long Grain, Semolina,
sweetened 1/2 C 24.4 (Kasha), cooked 1/2 C 14.5 cooked 1/2 C 21.9 Rigatoni, cooked 1/2 C 20.2
Frozen, sliced 1/2 C 5.2 Corn Wild, cooked 1/2 C 16.0 Semolina, Rigatoni, dry 1 oz 19.7
Tangerine 1 small 8.8 Grits, prepared w/ water 1/2 C 15.2 Rye Berries, dry 1/4 C 27.6 Spelt, Whole Grain,
Tangelo 1 med 12.0 Hominy, canned 1/2 C 9.7 Teff, cooked 1/2 C 21.5 Elbows, dry 1 oz 17.4
Ugli Fruit 1 half 9.0 Masa, dry 2 T 10.0 Wheat Spinach,
Meal, Yellow, dry 2 T 10.6 Berries, dry 1/4 C 27.0 Spaghetti, cooked 1/2 C 15.5
Polenta, dry 2 T 12.5 Bulgur, cooked 1/2 C 12.8 Whole Wheat,
Couscous Cracked, dry 1/4 C 24.0 Macaroni, cooked 1/2 C 16.6
Cooked 1/2 C 17.1 Whole Wheat,
Dry 1/4 C 31.3 Noodles & Pasta Spaghetti, cooked 1/2 C 15.4
Whole Wheat, dry 1/4 C 31.0 Noodles
Millet, cooked 1/2 C 19.5 Buckwheat, dry 1 oz 16.5 Rice & Grain Dishes
Quinoa, cooked 1/4 C 8.6 Egg, cooked 1/2 C 19.2 Casbah Couscous Roasted
Rice Rice (Maifun), dry 1 oz 24.4 Garlic & Olive Oil, dry 1/4 C 31.0
Basmati, cooked 1/2 C 24.0 Soba, dry 1 oz 17.9 Casbah Rice Pilaf, dry 1/4 C 34.0
Basmati, dry 1/4 C 35.0 Somen, cooked 1/2 C 23.4 Casbah Spanish Pilaf, dry 1/4 C 35.0
Basmati, Brown, dry 1/4 C 21.2 Thai Rice, dry 1 oz 22.3 Kashi 7 Whole Grains Pilaf
Black Japonica, dry 1/4 C 34.4 Udon, dry 1 oz 18.0 Fiery Fiesta, cooked 1 C 33.0
Brown, Medium Grain, Udon, Spelt, dry 1 oz 19.1 Moroccan Curry, cooked 1 C 35.0
cooked 1/2 C 21.2 Original, cooked 1/2 C 27.0
Instant, Long Grain Pasta Near East
White, dry 1/4 C 19.1 DeBoles Jerusalem Mediterranean Gourmet
Jasmine, dry 1/4 C 36.0 Artichoke Fettuccini, dry 1 oz 20.0 Meal, Herb, dry 1 oz 19.0
Corn, cooked 1/2 C 16.2 Taboule Mix, dry 1 oz 16.0

30 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 31


LEGUMES Net
Amount Carbs
Net
Amount Carbs NUTS & SEEDS
Net Net
Fava Beans
Amount Carbs Dry 1/4 C 24.5 Amount Carbs
Cooked/canned 1/4 C 5.6 Pink
Adzuki Beans Almonds
Dry 1/4 C 13.0 Cooked/canned 1/4 C 9.6
Canned/cooked 1/4 C 10.1 Butter 2 T 2.7
Great Northern Dry 1/4 C 8.0
Dry 1/4 C 21.0 Meal/Flour 1/2 C 6.0
Cooked/canned 1/4 C 10.6 Pinto
Baked Beans Paste 1 oz 12.2
Dry 1/4 C 11.0 Cooked/canned 1/4 C 6.4
Vegetarian 1/2 C 21.6 Slivered, blanched 2 T 1.3
Kidney Beans Dry 1/4 C 22.5
With Pork 1/2 C 18.3 Whole, raw 24 2.7
Cooked/canned 1/4 C 5.9 Refried 1/4 C 6.1
Bean Dips (see Snacks) Whole, roasted 24 2.2
Dry 1/4 C 8.0 Soybeans (also see Nuts & Seeds)
Canned w/ Pork & Brazil Nuts
Lentils
Tomato Sauce 1/2 C 18.1 Raw 6 ea 1.4
Black, cooked/canned 1/4 C 4.0 Black, canned 1/2 C 1.0
Black/Turtle Beans Roasted 6 ea 1.4
Brown, cooked/canned 1/4 C 4.0 Green (Edamame), Cashews
Cooked/canned 1/4 C 6.5
Green, dry 1/4 C 18.0 shelled 1/2 C 3.0
Butter 2 T 8.2
Dry 1/4 C 8.0
Red, dry 1/4 C 20.0 White, canned 1/4 C 4.0 Whole, raw 2 T 7.6
Refried 1/4 C 7.0
Lima Beans (also see Vegetables) White, dry 1/4 C 7.0 Whole, roasted 2 T 5.1
Black-Eyed Peas
Chestnuts
Cooked/canned 1/4 C 6.2
Canned, Prepared Dishes Peeled, dried 1 oz 22.2
Dry 1/4 C 13.0
Seasoned w/ Pork 1/2 C 17.0 Dr. McDougall’s Asian Raw 1 oz 10.6
Frozen 1/4 C 8.1
Large, cooked/canned 1/4 C 6.1 Entrée, Lentil Curry Pilaf 2.5 oz 44.0 Steamed or roasted 6 ea 24.1
Butter Beans, canned 1/4 C 6.5
Large, dry 1/4 C 19.5 Taste Adventure Chia Seeds 2 T 1.3
Butter Beans, dry 1/4 C 10.0
Small, dry 1/4 C 8.0 Lentil Chili 3/4 C 22.0 Coconut
Cannellini Beans
Small, cooked/canned 1/4 C 6.1 Tasty Bite Meal Inspirations, Baker’s Moist-Packed
Cooked/canned 1/4 C 7.0
Navy Beans Lentil Magic 1/2 pkg 24.0 Angel Flaked 1 oz 9.5
Dry 1/4 C 19.0
Cooked/canned 1/4 C 10.1 Dried, grated 2 T 0.7
Chickpeas/Garbanzos
Dry 1/4 C 18.9 Dried, grated,
Cooked/canned 1/4 C 10.9
sweetened 2 T 4.5
Peas, Split
Dry 1/4 C 15.0
Fresh, grated 2 T 0.6
Green, cooked/canned 1/4 C 6.3
Falafel Patty 2 oz 18.1 Meal/Flour 1/4 C 6.0
Green, dry 1/4 C 17.2
Hummus (see Snacks) Flaxseeds
Red, cooked/canned 1/4 C 5.1
Cranberry/Roman Meal 1/2 C 0.9
Yellow, dry 1/4 C 15.0
Cooked/canned 1/4 C 5.7 Whole 2 T 0.3
Pigeon
Dry 1/4 C 11.0
Cooked/canned 1/4 C 7.0

32 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 33


NUTS & SEEDS continued OILS, FATS,
Net Net
Amount Carbs Amount Carbs
Net VINEGAR &
Amount Carbs Pecans SALAD DRESSINGS Spectrum
Butter 1 oz 1.1 Organic Olive Oil Mayo 1 T 1.0
Hazelnuts (Filberts) Raw 10 ea 0.6 Net Canola Oil 1 T 0.0
Amount Carbs
Butter 2 T 2.0 Roasted 1 oz 1.2
Meal/Flour 1/4 C 2.0 Pine Nuts (Pignoli/Pignon) Fats Oils
Nutella 2 T 21.0 Raw 2 T 1.6 Butter, Stick or Whipped 1 T 0.0 Canola 1 T 0.0
Raw 12 ea 1.2 Roasted 2 T 1.3 Butter/Margarine Blend 1 T 0.0 Coconut 1 T 0.0
Roasted 2 T 2.3 Pistachios Ghee 1 T 0.0 Corn 1 T 0.0
Hemp Seeds Butter 2 T 6.0 Lard 1 T Flaxseed 1 T 0.0
Butter 2 T 6.0 Hulled, raw 2 T 3.0 0.0 Grape Seed 1 T 0.0
Meal/Flour 2 T 0.0 Hulled, roasted, salted 2 T 3.0 Margarine, Stick 1 T 0.1 Hemp Seed 1 T 0.0
Seeds 2 T 3.3 Pumpkin Seeds (Pepitas) Margarine, Whipped 1 T 0.2 Macadamia 1 T 0.0
Macadamia Nuts Butter 2 T 3.0 Suet 1 T 0.0 Olive 1 T 0.0
Butter 2 T 2.0 Hulled, raw 2 T 0.8 Vegetable Shortening Peanut 1 T 0.0
Raw or roasted 10 ea 1.4 Hulled, roasted 2 T 1.2 Crisco 1 T 0.0 Safflower, High Oleic 1 T 0.0
Mixed Nuts Sesame Seeds Spectrum 1 T 0.0 Sesame, Light 1 T 0.0
Dry roasted 2 T 2.8 Black, roasted 2 T 2.0 Wesson 1 T 0.0 Sesame, Toasted/Dark 1 T 0.0
Oil roasted 2 T 2.0 Butter/Tahini 2 T 5.0
Peanut Butter Smart Balance 1 T 0.0
Halvah 1.5 oz 14.0 Mayonnaise & Spreads
Adams Natural Sunflower 1 T 0.0
Meal 4 oz 29.5
Creamy or Crunchy 2 T 4.0 Bestfoods/Hellman’s Vegetable 1 T 0.0
White, raw 2 T 2.1
Jif Canola Oil 1 T <1.0 Walnut 1 T 0.0
Soy “Nuts”
Creamy or Crunchy 2 T 6.0 Light 1 T 1.0
Butter 2 T 1.0
Simply Peanut Butter, Original 1 T 0.0 Oil Cooking Spray
Roasted 2 T 3.0
Creamy 2 T 4.0 With Olive Oil 1 T <1.0 Canola Oil 0.0
Sunflower Seeds
Peter Pan, Creamy 2 T 4.0 Kraft Coconut Oil 0.0
Butter 2 T 5.6
Peter Pan, Crunchy 2 T 3.0 Original 1 T 0.0 Olive Oil 0.0
Hulled, raw 2 T 2.0
Smucker’s Natural, Light 1 T 1.3 Pam 0.0
Hulled, roasted 2 T 1.5
Chunky or Creamy 2 T 4.0 Reduced Fat w/Olive Oil 1 T 2.0
Walnuts
Peanuts Butter 2 T 2.0 Miracle Whip Salad Dressings
Dry roasted 2 T 3.8 Halves, raw or roasted 12 ea 1.7 Original 1 T 2.0 Annie’s Naturals
Meal/Flour 1/2 C 4.6 Meal 1/2 C 2.8 Light 1 T 2.3 Balsamic Vinaigrette 2 T 2.0
Oil roasted 2 T 1.1 Smart Balance, Omega Plus 1 T 2.0 Buttermilk 2 T 1.0
Raw 2 T 1.4

34 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 35


OILS, FATS, VINEGAR & SALAD
DRESSINGS continued
Net
Amount Carbs POULTRY Net
Amount Carbs
Net
Steel’s All Natural
Net Amount Carbs Sweet Italian 1 link 1.0
Amount Carbs
No Sugar Added With Apple 1 ea 2.0
Ginger Lime 2 T 1.0 Chicken With Roasted Garlic 1 ea 3.0
Caesar 2 T 1.0 Breast 6 oz 0.0
Honey Mustard 2 T 2.0 With Spinach & Feta 1 ea 1.0
Green Goodness 2 T 1.0 Capon, Roast 6 oz 0.0
Sesame Ginger 2 T 2.0 With Sun-Dried Tomato 1 ea 2.0
Tuscany Italian 2 T 3.0 Drumstick 6 oz 0.0
Walden Farms Sugar Free
Drew’s All Natural Ground 6 oz 0.0
Creamy Bacon 2 T 0.0 Duck
Greek Kalamata Olive 1 T 3.0 Leg 6 oz 0.0
Italian 2 T 0.0 Breast 6 oz 0.0
Lemon Goddess 1 T 1.0 Liver, Pan Fried 4 oz 1.3
Ranch 2 T 0.0 Leg 6 oz 0.0
Roasted Garlic & Roast 6 oz 0.0
Thousand Island 2 T 0.0 Roasted 6 oz 0.0
Peppercorn 1 T 0.0 Rock Cornish Hen 8 oz 0.0
Wish-Bone
Shiitake Ginger 1 T 0.0 Thighs 6 oz 0.0
Deluxe French 2 T 5.0 Other Poultry
Kraft Wings 6 oz 0.0
Thousand Island 2 ea 6.0 Goose, Roasted, unstuffed 6 oz 0.0
Creamy Italian 2 T 2.0 Deli & Lunch Meats Ostrich Top Loin “Steak” 6 oz 0.0
Peppercorn Ranch 2 T 2.0 “Bologna,” sliced 2 sl 0.0
Vinegar Pheasant, Roasted, unstuffed 6 oz 0.0
Thousand Island 2 T 5.0 Breast, Roasted, sliced 2 sl 0.0
Balsamic 1 T 2.7
Tuscan House Italian 2 T 3.0 Salad 1 oz 5.0
Champagne 1 T 1.0 Turkey
Maple Grove Farms Precooked Products “Bacon”
Cider 1 T 0.0 2 oz 1.8
Sugar Free Breaded Strips 6 oz 19.0
Red Wine 1 T 0.0 “Bacon” Bits 1 T 0.0
Balsamic Vinaigrette 2 T 1.0 Buffalo Wings 3 ea 4.0
Rice, Seasoned 1 T 6.0 Breast 6 oz 0.0
Italian White Balsamic 2 T <1.0 Burgers 2 ea 0.0
Rice, Unsweetened 1 T 0.0 Drumsticks 6 oz 0.0
Raspberry Vinaigrette 2 T 1.0 Carved Breast
Sherry 1 T 0.9 Ground 6 oz 0.0
Marie’s Grilled 1/2 C 1.0
Ume Plum 1 t 0.0 “Hot Dog” 1 ea 0.0
All Natural Caesar 2 T 1.0 Grilled, Italian Style 1/2 C 4.0
White 1 T 0.0 Wings 6 oz 0.0
Blue Cheese w/ Bacon 2 T 0.0 Meatballs 5 ea 0.8
White Wine 1 T 1.5 Sausages
Creamy Italian Garlic 2 T 1.0 Roasted 1/2 C 0.0
Breakfast Links 2 oz 0.9
Jalapeño Ranch 2 T 1.0 Roasted Garlic w/ Brown ‘N Serve 3 ea 2.0
Newman’s Own White Wine 1/2 C 3.0
Kielbasa 3 oz 3.0
Creamy Caesar 2 T 1.0 Roasted, Seasoned 6 oz 2.0 Patties 2 ea 1.0
Parmesan Popcorn Chicken 3 oz 13.0 Smoked 3 oz 2.7
Roasted Garlic 2 T 2.0 Sausages Smoked, Hot 3 oz 3.2
“Hot Dog” 1 ea 0.0 Smoked, Italian 3 oz 3.2
Spicy Jalapeño 1 ea 0.0

36 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 37


POULTRY continued SAUCES Net Net
Amount Carbs Amount Carbs
Net & MARINADES
Amount Carbs Walden Farms 1 T 0.0 Pesto Sauce 1 T 0.6
Net Cranberry Sauce (see Fruit) Piccalilli 1T 1.0
Amount Carbs
Deli & Lunch Meats Enchilada Sauce Pickapeppa 1 t 1.0
“Bologna,” sliced 2 sl 0.0 Sauces Las Palmas, Pasta/Pizza Sauce
Breast Alfredo Sauce Hot or Medium 1/4 C 1.0 Contadina Four Cheese 1/4 C 5.0
Honey Roasted, sliced 4 oz 4.0 Bertolli Light 1/4 C 2.0 Ortega, Mild 1/4 C 3.0 Newman’s Own
Roasted, sliced 3 sl 0.8 Di Giorno 1/4 C 2.0 Casa Corona 4 oz 5.0 Five Cheese 1/2 C 11.0
Smoked, sliced 3 sl 0.8 Newman’s Own 1/4 C 3.0 Fish Sauce Patsy’s Marinara 1/2 C 6.0
“Ham” 6 oz 5.0 Ragu Classic 1/4 C 2.0 Chun’s 1/2 t 0.0 Prego Marinara 1/2 C 7.0
“Pastrami” 6 oz 3.0 Walden Farms 1/4 C 0.0 Thai Kitchen 1 t 0.0 Prego Traditional 1/2 C 10.0
“Pepperoni” 6 oz 6.4 Barbecue Sauce Garlic Sauce Ragu Old World Style 1/4 C 8.0
Precooked Products Hallman’s Warm & Zesty 1 T 1.0 Pepper Plant Chunky 1 t 0.0 Rao’s Marinara
Burgers 2 ea 0.0 Smokin’ Joe Jones’ Roland Garlic Chili 1 T 3.0 Sensitive Formula 1/2 C 2.0
Carved Breast 1/2 C 4.0 Low-Carb 2 T 2.0 Hoisin Sauce Walden Farms
Meatballs, Italian Style 4 ea 5.0 Steel’s All Natural 2 T 2.5 Ka-Me 1 T 6.0 Marinara 1/4 C 0.0
Steel’s All Natural Steel’s All Natural 1 T 2.5 Garlic & Herb 1/4 C 0.0
Chipotle 2 T 4.0 Hollandaise 2 T 1.6 Tomato & Basil 1/4 C 0.0
Trinity Hill Sweet Horseradish Sauce Plum Sauce (Wax
Chili Sauce & Marinade 1 T 3.0 Prepared 1 T 0.0 Orchards Tangy) 2 T 0.0
Trinity Hill Zesty 1 T 3.0 Cream Style 1 T 3.0 Salsa (see Snacks)
Walden Farms Red (w/ Beets) 1 T 0.0 Simmer Sauces
Hickory Smoked 2 T 0.0 Hot Sauce Chef Shakir Curry 1/4 C 2.0
Thick & Spicy 2 T 0.0 La Victoria 1 t 0.4 Devya Butter Chicken 1/4 C 7.0
Black Bean Sauce (Ka-Me ) 1 t 1.0 Sharkey’s 1 t 1.7 Devya Channa Masala 1/4 C 6.5
Buffalo Chicken Tabasco 1 t 0.1 Simmering Secrets
Wing Sauce (Beano’s) 1 T 0.0 Ketchup (Catsup) Provençal 1/4 C 3.0
Chutney Heinz Reduced Sugar 1 T 1.0 Tomato & Mushroom 1/4 C 5.0
Bombay Coriander 1 T 0.0 Walden Farms 1 T 0.0 Spicy Nothings Spinach
Major Grey Mango 1 T 12.0 Steel’s All Natural 1 T 2.0 Curry, Medium 1/4 C 2.0
Silver Palate Mango 2 T 15.0 Trinity Hill 1 T 3.0 Thai Kitchen Red Curry 1/4 C 3.5
Cocktail/Seafood Sauce Peanut Sauce Sofrito 1 T 0.5
Farmer’s 1 T 3.0 Chun’s Dipping 1 T 0.0 Soy Sauce/Tamari
Trinity Hill 1 T 3.0 Bali Satay 2 T 8.0 Soy Sauce 1T 1.2

38 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 39


SAUCES & MARINADES continued Net
Amount Carbs SNACKS Net
Amount Carbs
Net Net
Amount Carbs Marinades Amount Carbs RC Garcia 5-Seed Crackers
A1 Steak House Classic 1 T 5.0 Onion & Chive 1 oz 16.0
San-J Tamari 1 1.0 Annie’s Naturals Organic Savory Snacks Rosemary & Garlic 1 oz 16.0
Seal Sama Chef’s Blend 1 T 4.0 Baja Lime 1 T 1.0 Chips, Crisps & Dippers RW Garcia Whole
Seal Sama Sugar Free 1T 1.0 Dr. Krackers Klassic 3-Seed Snackers Grain Tortilla Chips
Mango Cilantro 1 T 3.0
Steel’s All Natural Flaxseed & Corn 1 oz 11.0
Spicy Ginger 1 T 3.0
Teriyaki 1 T 2.5 Klassic 3-Seed 8 ea 12.0 Veggie 1 oz 17.0
Badia Mojo 1 T 0.0
Wasabi Teriyaki 1 T 2.0 Pumpkin Seed Cheddar 8 ea 10.0 Terra Chips
Dichicko’s Lemon-Herb Seedlander 8 ea 11.0
Trinity Hill Teriyaki 2 T 3.0 Sweet Potato 1 oz 15.0
Peri-Peri 1 t 0.0 Fiber Gourmet Crackers,
Steak Sauce Taro 1 oz 15.0
Ginger People Ginger Juice 1 T 0.0 all flavors 1 pkt 10.0
A1 1 T 3.0 Vegetable Original 1 oz 13.0
Kikkoman Teriyaki 1 T 2.0 Flackers Flax Seed Crackers
Lea & Perrins 1T 5.0 Simcha Classic Balsamic 1 oz 2.0 Dill 3 ea 1.0 Popcorn
Trinity Hill 1 T 2.0 30 Minute Mesquite 1 T 1.0 Rosemary 3 ea 2.0 Homemade from Kernels 1 C 5.3
Sweet ‘N Sour Sauce Wicker’s Marinade & Baste 2 T 1.0 Savory 3 ea 1.0 Newman’s Own Natural
Chun’s 1 T 7.0 Tomato & Basil 3 ea 1.0 Flavor, Microwave 1 C 4.3
Steel’s All Natural 1 T 4.0 Genisoy Low-Carb PopSecret 1 C 3.0
Taco Sauce Tortilla Chips 15 ea 8.0 Pork Rinds 20 ea 0.0
Green 1 T 0.6 Glenny’s Soy Crisps 20 ea 9.0
Ortega, Mild 1 T 0.0 Just the Cheese Pretzels
Pico Pica, Medium 1 T 1.0 Cheese Snacks Mary’s Gone Crackers Wheat Free
Red Popped 1/2 oz 1.0 Whole Grain Pretzel Sticks
La Victoria, Medium 1 T 0.0 Mini Rounds 1/2 oz 1.0 Chipotle Tomato 15 ea 17.0
Old El Paso, Medium 1 T 1.0 Snack Bars 1/2 oz 1.0 Curry 15 ea 17.0
Ortega Thick & Kale Chips, Bombay Ranch, Sea Salt 15 ea 17.0
various flavors 0.9 oz 7.0
Smooth, Hot 1 T 2.0
Kitchen Table Bakers Rice Cakes
Tartar Sauce, Kraft 2T 4.0
All Cheese Crisps Lundberg Whole Grain
Tomato Sauce, Canned
Aged Parmesan 3 ea <1.0 Organic Wild Rice 1 ea 14.0
Del Monte 1/4 C 3.0 Everything 3 ea 1.0 Eco-Farmed Brown Rice 1 ea 13.0
Muir Glen 1/4 C 2.0 Garlic 3 ea 1.0 Weight Wise Whole Grain
Red Pack 1/4 C 4.0 Black Pepper 13 ea 18.0 Brown Rice
Worcestershire Sauce 1 t 1.0 Herb 13 ea 18.0 w/ Sesame Seeds 1 ea 8.0
Original Seed 13 ea 18.0 Brown Rice w/ Popcorn 1 ea 8.0

40 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 41


SNACKS continued Net
Amount Carbs
SNACKS continued
SOUPS
Net Net Net
Cedar’s Sundried
Amount Carbs Amount Carbs Amount Carbs
Tomato & Basil 2 T 5.0
Dips Joseph’s Garlic Lovers 2 T 3.0 Vegetable Spreads Broth/Consommé
Bacon Dips Pita Pal Spicy Jalapeño 2 T 4.0 Bruschetta Beef Broth, canned 1 C 0.0
Heluva Good Dip, Onion Dips DeLallo Diavolo Beef Broth, cube 1 ea 0.6
w/ Horseradish 2 T 2.0 Kraft French Onion 2 T 3.0 Sun-Dried Tomato 1/2 C 5.0 Beef Consommé, canned 1 C 1.8
Walden Farms Bacon 2 T 0.0 Walden Farms Gia Russa Tomato 2 T 1.0 Chicken Broth, canned 1 C 0.3
Bean Dips French Onion 2 T 0.0 Scarpetta Tomato Chicken Broth, cube 1 ea 1.1
Arriba! Pinto Bean Ranch Dips & Artichoke 2 T 4.0 Chicken Consommé,
w/ Chipotle 2 T 4.0 Philadelphia Caponata (Marco Polo) 1 T 2.0 canned 1 C 0.0
Desert Pepper, White Bean, Creamy Ranch 2 T 3.0 Tapenade Vegetable Broth, canned 1 C 3.0
Medium Hot 2 T 4.0 Walden Farms 2 T 0.0 Gaea Smoked Eggplant 2 T 3.0 Vegetable Broth, cube 1 ea 1.1
Guiltless Gourmet Red Pepper Pesto Meditalia
Spicy Black Bean 2 T 3.0 (Cibo Naturals) 1/4 C 4.0 Black or Green Olive 2 T 1.0 Clam Chowder
Tostitos Zesty Bean & Tzatziki Cucumber & Eggplant & Tomato 2 T 3.0 Manhattan Style
Cheese 2 T 3.0 Garlic Dip, (Joseph’s) 2 T 2.0 Roasted Red Pepper 2 T 2.0 Bookbinder’s,
Cheese Dips
Sweet Snacks (also see Atkins & Condensed 1/2 C 9.0
El Viajero White Mexican 2 T 1.0 Jerky
Other Low-Carb Specialty Foods) Dominique’s 1 C 8.0
Heluva Good Dip, Sour Cattano Brothers Beef 2 ea 0.0
Cookies Progresso 1 C 15.0
Cream w/Cheddar 2 T 2.0 Chipper Beef 1 oz 0.0
Enchantment Sugar Free New England Style
Italian Rose Artichoke Shelton’s Turkey 1 oz 1.0
Classic Chocolate Chip 1 ea 4.0 Campbell’s Chunky,
Cheddar w/ Jalapeño 2 T 2.0 Tasty Eats Soy 1/2 bag 1.0
Frosty Zesty Lemon 1 ea 4.0 Healthy Request 1 C 18.0
Jarlsberg Red Onion 1 oz 0.0
La Bandarita, Hot 1 T 0.0 Joseph’s Sugar-Free Gordon’s, Condensed 1/2 C 11.0
Salsa Snow’s 1 C 17.0
Walden Farms Bleu Cheese 2 T 0.0 Almond 4 ea 7.0
Desert Pepper
Eggplant Dips Bite Size Pecan
2 Olive Roasted Garlic 2 T 1.0
Joseph’s Roasted Walnut Brownies 6 ea 8.0 Green/Split Pea
Green, No Added Sugar 1 T 0.5
Baba Ghannouj 2 T 3.0 Chocolate Walnut 4 ea 7.0 Amy’s Organic 1 C 13.0
La Victoria, Red,
Sabra Roasted 1 oz 2.0 Lemon 4 ea 9.0 Campbell’s Chunky,
No Added Sugar 1 T 2.0
Guacamole Oatmeal 4 ea 8.0 Healthy Request, w/ Ham 1 C 19.0
Newman’s Own,
Miranda’s Fresco 2 T 0.0 Julian’s Bakery Zero! Colavita 1 C 15.0
Chunky Roasted Garlic 2 T 1.0
Wholly Guacamole Sugar Free Health Valley Organic 1 C 15.0
Old El Paso Thick ‘N Chunky 2 T 2.0
Pico de Gallo Style 2 T 0.0 Cocoa Delight 1 ea 0.0 Imagine Organic 1 C 19.0
Wholly Salsa Avocado Verde 2 T 1.0
Hummus Ginger Spice 1 ea 0.0 Tabatchnick 1 pkt 18.0
Cedar’s Artichoke Spinach 2 T 4.0 Strawberry Banana
Perfection 1 ea 0.0

42 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 43


SOUPS continued Net
Amount Carbs SWEETENERS, SPREADS & Net
Amount Carbs
Net SYRUPS
Vegetable
Amount Carbs Sweet & Slender
Campbell’s Chunky, Net (fructose & luo han guo) 1/4 t 0.0
Amount Carbs
Mushroom Healthy Request, Savory 1 C 20.0 Sweet ‘N Low (saccharin) 1 pkt 1.0
Campbell’s Golden Dr. McDougall’s 1 C 9.0 Sweeteners Sweet ‘N Low, Brown
Mushroom 1/2 C 9.0 Health Valley Organic 1 C 16.0
Progresso Vegetable Sugar (saccharin) 1/10 t 0.0
Health Valley Organic Brown, packed 1 t 4.5
Classics 1 C 12.0 Sweetmate
Mushroom Barley 1 C 14.0
Tabatchnick 1 pkt 16.0 Maple 1 t 2.7 (saccharin & sugar) 1 pkt 1.0
Imagine Organic
Powdered, unsifted 1 t 2.5 Sweet Simplicity
Creamy Portobello 1 C 8.0 Vegetable Beef White 1 t 4.2 (fructose & erythritol) 1 pkt 6.0
Tabatchnick Barley & Campbell’s
Other Sweeteners Truvia (stevia) 1 pkt 1.0
Mushroom 1 pkt 13.0 Chunky Beef w/ Country
Vegetables 1 C 19.0 Batey Natural Light Whey Low Brown
Seafood Bisque Healthy Request, Vegetable (stevia & turbinado sugar) 1 pkt 1.0 (fructose & other sugars) 1 t 4.0
Bookbinder’s, Condensed Beef, Condensed 1/2 cup 12.0 Equal (aspartame) 1 pkt 0.9 Xylitol 1 t 0.0
Health Valley Rich & Hearty 1 C 13.0 Equal (sucralose) 1 pkt 0.0 Zsweet (erythritol) 1 pkt 0.0
Crab 1/2 C 10.0
Healthy Choice
Lobster 1/2 C 10.0 Equal (saccharin) 1 pkt 0.0
Vegetable Beef 1 C 20.0
Shrimp 1/2 C 10.0 Progresso Traditional Fasweet (saccharin), liquid 1/8 t 0.0 Spreads
Gordon’s Chesapeake Beef & Vegetable 1 C 16.0 Fructevia (fructose & stevia) 1 t 2.2 Conventional Spreads
Lobster, Condensed 1/2 C 9.0 Ideal (xylitol & sucralose) 1 t 1.5 Apple Butter 1 T 7.0
Gordon’s Down East Soup in a Cup NatraTaste Gold (sucralose) 1 pkt 1.0 Fruit Preserves 1 T 13.5
Lobster, Condensed 1/2 C 8.0 Health Valley Organic NatureSweet Brown Grape Jelly 1 T 12.9
Natural Sea Lobster 1 C 7.0 Split Pea, w/ Carrots 2.3 oz 18.0
Tomato Bisque 1 C 14.0 Crystals (maltitol) 1 t 0.0 Reduced Sugar 1 T 6.0
Pacific Naturals NatureSweet Crystals
Healthy Choice in a Cup Low-Carb Spreads
Lobster Bisque 1 C 15.0 Chicken Tortilla 1 C 18.0 (maltitol) 1 t 0.0 Dickenson’s Sugar Free
Hearty Vegetable Nectresse (luo han guo, Preserves, Strawberry 1 T 4.0
Tomato Bisque Barley 1 C 26.0 sugar & sugar alcohol) 1 pkt 2.0 Fifty50 Low Glycemic
Amy’s Organic Chunky 1 C 19.0 Traditional Lentil 1 C 22.0
Pure Via (stevia) 1 pkt 0.0 Fruit Spreads, Sugar Free
Campbell’s Lipton Soup in a Cup
Broccoli Cheese 1 env 17.0 Splenda (sucralose) 1 pkt 1.0 Apricot 1 T 1.0
Condensed 1/2 C 22.0
Spicy Thai Chicken 1 env 12.0 Splenda Sugar Blend 1 t 4.8 Blackberry 1 T 1.0
Select Harvest, Zesty 1 C 18.0
Spring Vegetable 1 env 11.0 NuStevia Strawberry 1 T 1.0
Imagine Organic Fire
Nile Spice (stevia & erythritol) 1 t 4.0 Grape 1 T 0.0
Roasted Tomato 1 C 22.0 Black Bean 1.9 oz 24.0
Pacific Naturals Hearty Sugar Twin, Brown (saccharin) 1 pkt 0.4 Orange Marmalade 1 T 0.0
Chicken Vegetable 1.0 oz 19.0
Tomato 1 C 15.0 Lentil 1.8 oz 23.0 SweetLeaf (stevia) 1 pkt 0.0 Raspberry 1 T 0.0

44 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 45


SWEETENERS, Net
VEGETABLES Net
Amount Carbs Amount Carbs
SPREADS & SYRUPS continued
Net
Net Walden Farms Fruit Spreads Amount Carbs Frozen, chopped,
Amount Carbs Apricot 1 T 0.0 steamed 1/2 C 2.2
Foundation Vegetables Broccoli Rabe
Hero Sugar Free Swiss Preserves Apple Butter 1 T 0.0
Alfalfa Sprouts (see Sprouts, below) Raw, chopped 1/2 C 0.1
Black Cherry 1 T 2.0 Blueberry 1 T 0.0 Artichoke Steamed 5 oz 0.8
Raspberry 1 T 2.0 Grape 1 T 0.0 Hearts, canned 1 ea 1.0 Broccoflower, steamed 1/2 C 1.0
Strawberry 1 T 1.0 Orange 1 T 0.0 Hearts, frozen 1/2 C 2.7 Broccolini, fresh, steamed 3 ea 1.9
La Nuba Low Carb Fruit Spreads Raspberry 1 T 0.0 Hearts, marinated 4 ea 4.0 Brussels Sprouts, steamed 1/2 C 3.5
Blueberry 1 T 1.6 Strawberry 1 T 0.0 Medium, steamed 1 ea 4.0 Cabbage
Arugula, raw 1 C 0.4 Chinese, raw, shredded 1/2 C 0.4
Cherry 1 T 1.6
Syrups Asparagus Chinese, steamed,
Four Fruits 1 T 1.6
Canned 4 ea 0.7 shredded 1/2 C 0.7
Polaner Sugar Free w/ Fiber Chocolate Syrups (see page 28)
Fresh, steamed 6 ea 1.9 Green/White,
Apricot 1 T 1.0 Corn Syrup 1 T 16.9
Frozen, steamed 1/2 C 0.3 raw, shredded 1/2 C 1.1
Concord Grape 1 T 1.0 Fruit Syrups (see page 28) White, cooked 1/2 C 1.5 Green/White, steamed 1/2 C 2.7
Grape 1 T 2.0 Honey 1 T 17.4 Avocado Napa, raw 1/2 C 0.3
Peach 1 T 1.0 Molasses 1 T 15.0 Florida 1/2 ea 3.6 Napa, steamed 1/2 C 0.4
Seedless Blackberry 1 T 2.0 Hass 1/2 ea 1.3 Red, raw, shredded 1/2 C 1.8
Seedless Raspberry 1 T 2.0 Pancake Syrup Bamboo Shoots, Red, steamed, shredded 1/2 C 3.3
Ali’s All Natural Sugar Free 1 T 0.0 sliced, canned 3 oz 1.0 Savoy, raw, shredded 1/2 C 1.1
Strawberry 1 T 2.0
Maple 1 T 13.4 Beans Savoy, steamed,
Smucker’s Sugar Free Preserves
Fava, steamed 1/2 C 12.1 shredded 1/2 C 1.9
Apricot 1 T 3.0 Maple-Flavored 1 T 13.9
Green, raw 1/2 C 2.1 Cardoon, steamed 1/2 C 2.1
Boysenberry 1 T 5.0 Maple, Reduced Calorie 1 T 6.5
Green, steamed 1/2 C 2.9 Cauliflower
Orange Marmalade 1 T 5.0 Smucker’s Sugar Free Haricots Verts, frozen 1/2 C 1.5 Florets, frozen 1/2 C 1.6
Seedless Blackberry 1 T 5.0 Breakfast Syrup 1 T 1.0 Yellow Wax, canned 1/2 C 2.0 Florets, raw 1/2 C 1.6
Strawberry 1 T 5.0 Steel’s Maple Flavor Syrup 3 T 0.0 Yellow Wax, raw 1/2 C 1.3 Steamed, chopped 1/2 C 1.7
Steel’s Fruit Spreads Walden Farms Beet Greens, steamed 1/2 C 1.8 Celery
Agave Red Raspberry 1 T 2.5 Pancake Syrup 1/4 C 0.0 Bok Choy (Pak Choy) Raw 1 stalk 1.0
Smart Sweet Xylitol Honey 1 T 0.0 Raw 1 oz 0.3 Steamed, diced 1/2 C 1.8
Agave Strawberry 1 T 3.0
Steel’s Honey Flavor Spread 1 T 0.0 Steamed, sliced 1/2 C 0.4 Celery Root (Celeriac)
Agave Wild Blueberry 1 T 3.6
Broccoli Raw, grated 1/2 C 5.8
Florets, fresh, steamed 1/2 C 1.8 Steamed, diced 1/2 C 3.6
Florets, raw 1/2 C 0.8

46 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 47


VEGETABLES continued Net VEGETABLES continued Net
Amount Carbs Amount Carbs
Net Net
Kale
Amount Carbs Amount Carbs Cooked, mashed 1/2 C 4.7
Raw, chopped 1/2 C 3.0 Radicchio, raw 1/2 C 0.7
Chard, Swiss, steamed 1/2 C 1.8 Steamed 1/2 C 2.4 Black, salt cured 5 ea 0.7 Radish
Chayote, steamed 1/2 C 1.8 Kohlrabi, steamed 1/2 C 4.6 Green, almond stuffed 5 ea 2.5 Black 1/2 C 1.3
Chicory Greens Leeks Green, canned 5 ea 0.1 Daikon, raw, 7-in 1/4 ea 2.1
Raw 1/2 C 0.1 Cooked, chopped 4 oz 7.5 Green, garlic stuffed 5 ea 5.0 Daikon, grated 1/2 C 1.4
Steamed 1/2 C 0.1 Raw, chopped 1/2 C 5.5 Green, pimento stuffed 5 ea 0.1 Daikon, sliced, cooked 1/2 C 0.7
Collard Greens, steamed 1 C 2.0 Lettuce Onions Red/White, raw 10 ea 1.6
Coleslaw w/ Dressing, Boston or Bibb, Cooked, chopped 1/4 C 4.3 Rhubarb (see Fruit)
deli style 1/2 C 6.6 raw, chopped 1 C 0.6 Pearl, cooked, chopped 1/2 C 9.2 Sauerkraut, drained 1/2 C 1.2
Cucumber, medium, raw 1/2 ea 4.7 Iceberg, raw, shredded 1 C 1.3 Pearl, frozen 2/3 C 5.0 Scallions, raw 1/2 C 2.4
Cucumber, raw, sliced 1/2 C 1.6 Mesclun (Mixed Red, raw, chopped 2 T 1.5 Scallions, cooked 1/2 C 5.5
Daikon (see Radishes, below) Salad Greens), raw 1 C 2.0 White, raw, chopped 2 T 1.5 Shallots, raw, chopped 2 T 3.4
Dandelion Greens, Romaine, raw, shredded 1 C 0.6 White, raw, chopped 1/2 C 6.1 Sorrel Greens, steamed 1/2 C 0.2
steamed 1/2 C 1.8 Romaine Hearts, raw 1 C 1.0 Vidalia, raw, chopped 1/2 C 6.1 Spaghetti Squash, baked 1/4 C 2.0
Eggplant Mung Beans (see Sprouts, below) Palm, Hearts of, canned 1 ea 0.7 Spinach
Chinese, broiled 1/2 C 2.3 Parsley (see Condiments & Baby 1/2 C 0.7
Italian, broiled 1/2 C 2.3 Mushrooms Seasonings) Creamed, frozen 1/2 C 2.0
Japanese, cooked 1/2 C 2.3 Button, cooked 1/4 C 2.4 Snow/Snap Peas in Pod Fresh, steamed, chopped 1 /2 C 1.2
Endive, raw 1/2 C 0.1 Button, raw, sliced 1/2 C 0.8 Cooked 4 oz 2.7 Frozen, steamed 1/2 C 1.0
Endive, braised 1/2 C 0.0 Chanterelle, fresh 1/2 C 0.8 Fresh, chopped 1/2 C 2.4 Raw, chopped 1 C 0.4
Escarole Cremini, Brown 1/2 C 1.6 Peppers, Bell Sprouts
Raw, chopped 1/2 C 0.1 Enoki (Straw), fresh 1/2 C 1.7 Green, chopped, cooked 1/4 C 1.6 Alfalfa, raw 1/2 C 0.0
Steamed 1/2 C 0.2 Portobello, cooked 4 oz 2.6 Green, chopped, raw 1/2 C 2.2 Mung Bean, raw 1/2 C 2.2
Fennel Shiitake, cooked, sliced 1/4 C 1.0 Red, chopped, cooked 1/4 C 1.6 Sunflower Seed, raw 1 oz 1.0
Raw 1/2 C 1.8 Mustard Greens, steamed 1/2 C 0.1 Red, chopped, raw 1/2 C 3.0 Summer Squash
Cooked 1/2 bulb 2.5 Nopales (Cactus Pads), Peppers, Chile (also see Patty Pan, steamed 1/2 C 1.5
Garlic cooked 1/2 C 1.0 Condiments & Seasonings) Yellow, raw, sliced 1/2 C 1.3
Minced 2 T 5.3 Okra Banana, fresh 2 oz 1.1 Yellow, steamed, sliced 1/2 C 2.6
Raw 1 clove 0.9 Cooked 1/2 C 1.8 Jalapeño, fresh 1 ea 0.5 Zucchini, raw, chopped 1/2 C 1.4
Roasted 1 clove 0.9 Pickled 2 ea 1.0 Pumpkin Zucchini, steamed, sliced 1/2 C 1.5
Jicama Olives Canned, mashed 1/2 C 6.4 Taro Leaves, steamed 1/2 C 1.5
Cooked, sliced 2 oz 5.0 Black, canned 5 ea 0.7 Canned Pumpkin Tomatillo, fresh, chopped 1/2 C 2.6
Raw, chopped 1/2 C 2.6 Black, oil cured 5 ea 0.7 Pie Mix 1/3 C 17.0

48 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 49


VEGETABLES continued Net
Amount Carbs
VEGETABLES continued VEGETABLES
Net Net PRODUCTS
Amount Carbs Carrots Amount Carbs
Fresh, steamed, sliced 1/2 C 4.1 Net
Amount Carbs
Tomatoes Frozen, sliced 1/2 C 3.0 Winter Squash
Cherry/Grape 10 ea 4.6 Raw 1 med 4.1 Acorn, baked, cubed 1/2 C 10.4 Eggplant Burgers
Cooked 1/4 C 4.3 Raw, shredded 1/2 C 3.7 Acorn, baked, mashed 1/2 C 7.6 (Dominex) 1 ea 6.0
Green (unripe), chopped 1/2 C 3.6 Cassava (Yuca) Butternut, baked, cubed 1/2 C 7.5
Plum or Roma 1 ea 1.7 Cooked, mashed 1/2 C 37.4 Butternut,
Quorn
Slice 1/4" sl 0.7 Corn steamed, mashed 1/2 C 8.5
Chik’n Tenders 3 oz 5.0
Small 1 ea 2.5 Canned 1/2 C 14.9 Hubbard,
Classic Burger 1 ea 3.0
Sun-Dried, in oil 5 pieces 2.6 Canned, Cream Style 1/2 C 21.7 steamed, mashed 1/2 C 4.2
Yellow 1 sm 1.9 Turban, baked 1/2 C 4.0 Garlic & Herb Breaded
Kernels Cut from Cob 1/2 C 12.6
Tomato Products (also see Sweet Potato Chik’n Cutlet 1 ea 19.0
On the Cob 1 med 19.6
Sauces & Marinades) Jerusalem Artichoke Baked 1/2 med 9.9 Naked Chik’n Cutlet 1 ea 3.0
Canned, diced, in juice 1/4 C 2.0 Candied 1/2 C 28.9 Turk’y Burger 1 ea 4.0
Cooked, diced 1/2 C 13.8
Canned, whole, in juice 1/2 C 3.6 Steamed, cubed 1/2 C 14.3 Turk’y Roast 4 oz 5.0
Raw 1/2 C 11.9
Paste, canned 2 T 4.9 Parsnips, steamed, sliced 1/2 C 10.2 Steamed, mashed 1/2 C 17.4
Purée, canned 2 T 2.2 Peas Taro, cooked, sliced 1/2 C 19.5 Seitan
Stewed, canned 1/2 C 6.6 Fresh, shelled 1/2 C 6.8 Yams, canned, mashed 1/2 C 24.6 Upton Naturals Crumbles
Turnips Frozen 1/2 C 7.0 Yautia (Arracache), Beef Style 2 oz 7.0
White, steamed, cubed 1/2 C 2.4 Potato sliced, cooked 1/2 C 26.2 Chorizo Style 2 oz 7.0
White, steamed, mashed 1/2 C 3.5 Baked w/ Skin 1/2 sm 13.1 Italian Sausage Style 2 oz 7.0
Turnip Greens French Fries, frozen 10 ea 22.3 WestSoy Organic
Frozen, cooked 1/2 C 1.3 Hash Browns, frozen 1/2 C 10.2 Chicken Style 1/3 C 3.0
Fresh, steamed 1/2 C 0.6 Hash Brown Cubed 1/3 C 3.0
Water Chestnuts, Toaster Patties 2 ea 15.1 Ground 1/3 C 3.0
canned, sliced 1/4 C 3.4 Mashed from Flakes, Strips 1/3 C 3.0
Watercress, raw, chopped 1/2 C 0.1 prepared 1/2 C 10.6
Scalloped, from Mix 1/2 C 10.9
Starchy Vegetables Shiritaki Soy Noodles 1/2 C 2.0
Steamed, diced 1/2 C 14.2
Beets Steamed, mashed 1/2 C 15.2
Steamed, sliced 1/2 C 6.8 Tempeh
Rutabaga
Canned, drained 1/2 C 4.3 Lifeline Organic
Cooked, cubed 1/2 C 5.9
Burdock Root, steamed 1/2 C 12.1 Flax 4 oz 5.0
Cooked, mashed 1/2 C 8.3
Garden Veggie 4 oz 3.0
Soy 4 oz 4.0

50 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 51


VEGETARIAN PRODUCTS continued Net VEGETARIAN PRODUCTS continued Net
Amount Carbs Amount Carbs
Net Net “Wings,” Honey BBQ 4 ea 12.0
Thai Sesame Peanut
Amount Carbs 2 oz 1.0 Amount Carbs
Zesty Lemon Pepper 2 oz 2.0 “Bologna” 4 sl 3.0
Three Grain 4 oz 7.0 White Wave Dr. Praeger’s 1 ea 9.0 Tofurky Deli Slices
Marinated Cubes Italian 2 oz 0.0 Franklin Farms Original 1 ea 7.0 “Bologna” 3 sl 2.0
Tempeh-tations Roma Tomato Basil 2 oz 2.0 Gardenburger Original 1 ea 13.4 Oven Roasted 5 sl 3.0
Classic BBQ 3 oz 12.0 Thai 2 oz 0.0 Lightlife Veggie Protein 1 ea 14.0 Peppered 5 sl 3.0
Ginger Teriyaki 3 oz 13.0 Wild Wood Organics Morningstar Farms “Pepperoni” 8 sl 2.0
Zesty Lemon 3 oz 4.0 SprouTofu Grillers Original 1 ea 2.6 “Roast Beef” 5 sl 4.0
WestSoy Aloha 3 oz 10.0 Spicy Black Bean 1 ea 8.6
Five Grain 2.7 oz 10.0 Royal Thai 3 oz 12.0 Veggie “Meatballs”
Plain Soy 2.7 oz 6.0 Savory 3 oz 2.0 Veggie “Cheese” Gardenburger Mama Mia 5 ea 3.3
Teriyaki 3 oz 10.0 Galaxy Nutritional Foods Morningstar Farms 3 oz 5.0
Tempeh & Tofu “Bacon” “Cheddar” Shreds 1 oz 2.0
Lightlife Tempeh Tofu “Hot Dogs” “Cheddar” Slices 1 sl 3.0
Fakin’ Bacon Strips 3 ea 6.0 Lightlife Tofu Pups 1 ea 1.0 “Mozzarella” Shreds 1/3 C 3.0
Lightlife Soy Smart 1 sl <1.0 Morningstar Farms 1 ea 2.0 “Swiss” Slices 1 sl 2.0
Morningstar Farms 2 ea 1.5 Yves Veggie Cuisine 1 ea 2.0 “Parmesan,” Grated 2 t 1.0
Yves Meatless
“Canadian Bacon” 3 sl 1.0 Tofu “Sausage” Veggie Crumbles
Lightlife Lightlife Smart Ground
Tofu Gimme Lean 2 oz 4.0 “Beef,” Original 1/3 C 3.0
Extra Firm 4 oz 1.5 Smart Sausages, Tofurky “Chorizo” Style 1/3 C 1.0
Firm 4 oz 1.7 Chorizo Style 1 link 4.0 Tofurky Ground
Regular 4 oz 1.8 Italian Style 1 link 6.0 “Beef” Style 1/3 C 4.0
Silken, Firm 4 oz 2.6 Morningstar Farms
Silken, Soft 4 oz 3.2 Breakfast Patties 1 ea 1.8 Veggie
Hot & Spicy 1 ea 2.4 Luncheon “Meats”
Tofu, Baked Tofurky Lightlife Smart Deli
WestSoy Organic Beer “Brats” 3.5 oz 3.0 Baked “Ham” 4 sl 3.0
Asian Teriyaki 2 oz 2.0 “Kielbasa” 3.5 oz 4.0 Chick’n Style Strips 3 oz 4.0
Italian Garlic Herb 2 oz 1.0 “Pepperoni” 13 sl 1.0
Mexican Jalapeño 2 oz 2.0 Veggie Burgers Roast “Turkey” 4 sl 3.0
Roma Tomato Basil 2 oz 2.0 “Wings,” Buffalo 4 ea 2.0

52 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 53


CHAIN RESTAURANTS Net
Amount Carbs
CHAIN RESTAURANTS continued Net
Amount Carbs
Net Net
Amount CarbsChicken Gumbo 1 serv 11.0 Amount Carbs Grilled Asparagus 1 serv 1.0
Cream of Broccoli & Grilled Shrimp 1 serv 1.0
Applebee’s Cheese Soup 1 serv 13.0 Grilled Chicken Salad 1 serv 18.0 Grilled Norwegian Salmon 1 serv 1.0
Classic Wings w/ Classic Peppercorn Dressing 3/4 oz 1.0 Grilled Salmon Outback Special Steak 6 oz 0.0
Buffalo Sauce Appetizer 1 serv 6.0 Tuna Salad 1 serv 3.0 w/ Garlic & Herbs 1 serv 0.0 Seared Ahi Tuna 1 serv 5.0
New York Strip Steak Yankee Pot Roast 1 serv 10.0 Margarita Grilled Chicken 1 serv 4.0
w/o sides 12 oz <1.0 Monterey Chicken 1 serv 11.0
Subway
Seasonal Berry & Burger King Southwest Chicken & Big Philly
Spinach Salad 1 serv 9.0 BK Broiler Sausage Soup 1 C 12.0 Cheesesteak Salad 1 serv 12.0
Shrimp ‘N Parmesan Sirloin 1 serv 5.0 Chicken Breast Patty 1 ea 4.0 Spicy Garlic & Chipotle Steak &
Steak & Grilled Shrimp Whopper Patty 1 ea 0.0 Lime Grilled Shrimp 1 serv 4.0 Cheese Salad 1 serv 11.0
Combo w/o sides 1 serv 2.0 Double Chicken Salad 1 serv 6.0
Topper of Grilled Onions 1 serv 5.0 Carl’s Jr. Hardee’s Steak & Bacon Melt Salad 1 serv 12.0
Topper of Sautéed Blue Cheese Dressing 2 oz 1.0 Low Carb Thickburger, Black Forest Ham Salad 1 serv 8.0
Garlic Mushrooms 1 serv 3.0 Low-Carb Charbroiled in Lettuce 1/3 lb 8.0
Chicken Club w/o bun 1 serv 6.0 Low Carb Charbroiled TGI Friday’s
Arby’s Charbroiled Chicken Salad Chicken Club, in Lettuce 1 serv 12.0 Bacon & Bleu Sirloin 1 serv 6.0
Grand Turkey Club w/o roll 1 serv 9.0 w/o croutons 1 serv 14.0 Ginger-Lime Slaw 1 serv 5.0
Ham, Egg & Cheese Chicken Stars 4 ea 12.0 KFC Grilled Chicken
w/o biscuit 1 serv 5.0 House Dressing 2 oz 3.0 Grilled Chicken, Cobb Salad 1 serv 10.0
Roast Beef Sandwich Low-Carb Six-Dollar Breast or Thighs 1 ea 0.0 Grilled Salmon
w/o roll 1 serv 1.0 Burger (in lettuce leaves) 1 serv 8.0 Creamy Ranch Dipping Sauce 2 T 1.0 w/ Longostino Lobster 1 serv 5.0
Roast Chopped Farmhouse Famous Star Tomato Mozzarella Salad 1 serv 4.0
Salad w/ Buttermilk Burger Cheese w/o bun 1 serv 8.0 McDonald’s
Ranch Dressing 1 serv 9.0 Chicken Fillet 1 serv 2.0 Wendy’s
Sausage, Egg & Cheese Chick-Fil-A Hamburger Patty 1 ea 0.0 Bacon Portobello
w/o biscuit 1 serv 3.0 Chargrilled Chicken Premium Bacon Ranch Melt w/o bun 1 serv 3.0
Garden Salad 1 serv 7.0 Salad w/ Grilled Chicken 1 serv 10.0 Garden Sensations
Blimpie’s Southwest Premium Caesar Salad BLT Salad 1 lge 10.0
Beef Stew 1 serv 16.0 Chargrilled Salad 1 serv 13.0 w/ Grilled Chicken 1 serv 10.0 Son of Baconator w/o bun 1 serv 4.0
Blue Cheese Dressing 1.5 oz 1.0 Ultimate Chicken
Buffalo Chicken Salad 1 serv 6.0 Chili’s Outback Steakhouse Grill w/o bun 1 serv 6.0
Buttermilk Ranch Dressing 1.5 oz 1.0 Chicken Enchilada Soup 1 C 12.0 Classic Wedge Blue
Chicken Caesar Salad 1 serv 3.0 Classic Sirloin 1 serv 7.0 Cheese Salad Entrée 1 serv 14.0

54 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 55


NOTES NOTES

56 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 57


NOTES

58 | ATKINS CARB COUNTER

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