Carbohydrate Counter Chart
Count Your Daily Carbohydrate Intake With The Atkins Carb Counter Chart

Food Description

Serving

Carbohydrate In Gram

Milk, Cream And Butter

Butter

1 tsp

0

Half and Half

2 tbsp

1

Heavy Whipping Cream

2 tbsp

0.8

Milk (whole)

1 cup

11.4

Sour Cream

2 tbsp

1.2

Yogurt

1 cup

11.4

Cheese

American (slice)

2/3 oz

0.3

Bleu (crumbled)

2 tbsp

0.4

Cheddar (shredded)

2 tbsp

0.2

Cream Cheese

2 tbsp

0.8

Feta (crumbled)

2 tbsp

0.8

Monterey Jack (shredded)

2 tbsp

0.1

Mozzarella (whole milk, shredded)

2 tbsp

0.3

Parmesan (shredded)

2 tbsp

0.3

Ricotta (whole milk)

1/4 cup

1.9

Swiss (shredded)

2 tbsp

0.5

Nuts And Seeds

Almond Butter

2 tbsp

6.8

Almonds

2 tbsp

3.6

Hazelnuts

2 tbsp

2.8

Macadamia

2 tbsp

2.3

Peanut Butter

2 tbsp

6.9

Peanuts

2 tbsp

3.4

Pecans (chopped)

2 tbsp

2.1

Pine Nuts

2 tbsp

2.4

Pistachio Nuts

2 tbsp

4.7

Pumpkin Seeds

2 tbsp

3.1

Walnuts

2 tbsp

1.7

Grain, Breads And Pasta

Bagel

2 1/2 oz

38

Biscuit

2 oz

27.6

Blueberry Muffin

2 oz

27.4

Corn Flakes

1 cup

24.2

Corn Muffin

2 oz

29

Crackers

5

51.4

English Muffin

1

26

Italian Bread

1 slice

15

Oatmeal (cooked)

1/2 cup

12.6

Pancake

6" diameter

21.8

Pasta (cooked)

1/2 cup

19.8

Pasta (whole wheat, cooked)

1/2 cup

18.6

Pita Pocket Bread

6" diameter

33.4

Puffed Wheat Cereal

1 cup

11.1

Rasin Bran

1 cup

47.1

Rice

1/2 cup

22.3

Tortilla (corn)

1

12.1

Waffle

7" diameter

24.7

White Bread (1 slice)

1 slice

14.9

Whole Grain Bread (1 slice)

1 slice

11.8

Soup

Beef Broth

1 cup

1

Black Bean

1 cup

19.8

Chicken Noodle

1 cup

9.4

Cream of Tomato

1 cup

22.3

Minestrone

1 cup

11.2

New England Clam Chowder

1 cup

16.6

Onion

1 cup

8.2

Vegetables

Artichoke

1

13.4

Asparagus

6 spears

3.8

Beans

1/2 cup

4.9

Broccoli

1/2 cup

3.9

Cabbage

1/2 cup

1.9

Carrot

medium

7.3

Cauliflower

6 florets

4.4

celery

1 stalk

1.5

Collards

4 oz

7.3

Corn

1/2 cup

16

Cucumber

1/2 small

2.5

Eggplant

1/2 cup

3.3

Endive

1/2 cup

1.8

Escarole

1/2 cup

0.8

Jicama

1/2 cup

5.7

Leek

1

12.6

Lettuce (Butterhead)

1 cup

1.3

Lettuce (Romaine)

1 cup

1.3

Mushroom (Portobello)

1/2 cup

1.4

Okra

4 oz

7.5

Onion

1

9.5

Onions (green)

1/4 cup

1.8

Peas

1/2 cup

9.9

Peppers

1

4.8

Potato (sweet)

1/2 cup

22.4

Potato (white)

1/2 cup

15.4

Pumpkin

1/2 cup

9.9

Spinach

1 cup

1.1

Squash

1/2 cup

10.8

Tomato

1 small

4.2

Zucchini

1 small

5.7

Meat, Poultry And Fish

Meat, Poultry And Fish

6 oz

0

Eggs

1

0.6

Beef Salami

3 oz

2.4

Calf Liver

6 oz

10.4

Seafood

Clams (canned)

6 oz

8.7

Lobster

6 oz

2.2

Oysters

6 oz

12.5

Scallops

6 oz

3.9

Shrimp

6 oz

0

Squid

6 oz

7

Oils And Dressings

Mayonnaise

1 tsp

0.1

Olive Oil

1 tsp

0

Salad Dressing (Caesar)

2 tsp

0.6

Salad Dressing (Italian)

2 tsp

3

Salad Dressing (Ranch)

2 tsp

1.4

Vegetable Oil

1 tsp

0

Beans

Baby Lima

1/2 cup

21.2

Black

1/2 cup

20.4

Chickpea/Garbanzo

1/2 cup

22.5

Lentils

1/2 cup

19.9

Navy

1/2 cup

23.9

Red Kidney

1/2 cup

19.8

Soybeans

1/2 cup

9.9

Fruit And Fruit Juices

Apple

1 medium

21

Applesauce

1/4 cup

6.9

Apricots

1

3.9

Avocado

1

14.9

Banana

1 small

23.7

Blueberries

1/4 cup

5.1

Cantaloupe

1/4 cup

3.3

Cherries

1/4 cup

4.8

Fig

1

9.6

Grapes

1/4 cup

7.1

Honeydew

1/4 cup

3.9

Juice, Lemon

1 tbsp

1.3

Juice, Orange

1/2 cup

13.4

Juice, Tomato

1/2 cup

5.1

Kiwifruit

1

11.3

Mango

1/4 cup

7

Orange

1

16.3

Peach

1 medium

10.9

Pear

1 medium

25.1

Pineapple

1/4 cup

4.8

Plum

1

8.6

Raspberries

1/4 cup

3.6

Strawberries

1/4 cup

2.7

Tangerine

1

7.8

Watermelon

1/4 cup

2.8

 

** Source : Dr. Atkins New Diet Revolution