12

Banting food lists

GREEN FOOD LIST
White areas/lines are The Banting Solution–recommended portion sizes; grey lines are standard sizes. REF: * raw weight /# cooked weight. If you are going to eat the food raw, weigh it and work on raw weight only; if you are going to cook the food, only weigh the food once cooked and work on cooked values.
PROTEINS
Eggs
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Chicken, standard egg (raw)*	1 × large	2.0	6.6	3.0	*LIND*
Chicken, free-range egg (raw)*	1 × large	4.0	6.0	<1.5	*LIND*
Chicken, free-range egg (raw)*	1 × extra-large/+-59 g	4.7	7.1	<1.4	*LIND*
Chicken, whole egg (boiled/poached)#	1 × large/+-51 g	5.2	6.3	0.6	*LIND*
Chicken, whole egg (boiled/poached)#	100 g	10.3	12.6	1.2	*LIND*
Chicken, whole, omega-3 enriched egg (raw)*	1 × large/+-51 g	4.8	6.8	0.2	*LIND*
Chicken, whole, omega-3 enriched egg (raw)*	100 g	9.5	13.5	0.4	*LIND*
Duck, whole egg (raw)*	100 g	13.8	12.8	1.5
Goose, whole egg (raw)*	100 g	13.3	13.9	1.4
Ostrich, whole (raw)*	100 g	11.7	12.2	0.7
Quail, whole (raw)*	100 g	11.1	13.1	0.4

Beef
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Beef, brisket (cooked)#	100 g	28.4	22.1	0.0
Beef, biltong (cured, dried)	25 g	6.4	8.3	2.3
Beef, biltong (cured, dried)	50 g	12.8	16.6	4.6
Beef, biltong (cured, dried)	100 g	25.6	33.2	9.2
Beef, boerewors (sausage, beef & pork/grilled)#	100 g	36.3	13.8	2.7	*LIND*
Beef, boerewors (sausage, beef & pork/grilled)#	150 g	54.5	20.7	4.1	*LIND*
Beef, chuck (cooked)#	100 g	15.1	26.8	0.0
Beef, droëwors	28 g	3.0	15.0	1.0
Beef, fillet (cooked)#	100 g	7.5	30.9	0.0
Beef, fore shin (cooked)#	100 g	6.2	30.6	0.0
Beef, hind shin (cooked)#	100 g	14.3	28.9	0.0
Beef, loin (cooked)#	100 g	16.6	29.0	0.0
Beef, mince, free-range, extra-lean (raw)*	100 g	5.0	20.9	0.0	*LIND*
Beef, mince, regular (cooked)#	100 g	28.4	22.1	0.0	*LIND*
Beef, mince, lean (cooked)#	100 g	10.7	30.4	0.0	*LIND*
Beef, neck (cooked)#	100 g	18.8	26.7	0.0
Beef, oxtail, stewed (meat only, salt added)#	100 g	13.4	30.5	0.0
Beef patty, frozen (grilled)#	100 g	21.8	23.1	0.3
Beef, rib, prime (cooked)#	100 g	18.2	27.4	0.0
Beef, rib, wing (cooked)#	100 g	16.5	28.6	0.0
Beef, rump (cooked)#	100 g	17.0	29.2	0.0	*LIND*
Beef, shoulder (cooked)#	100 g	13.8	28.5	0.0
Beef, silverside (cooked)#	100 g	9.1	30.7	0.0
Beef, stock, homemade#	100 ml	0.1	2.0	1.2
Beef, thick flank (cooked)#	100 g	7.5	31.5	0.0
Beef, thin flank (cooked)#	100 g	22.0	24.0	0.0
Beef, topside (cooked)#	100 g	10.7	30.4	0.0

Chicken
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Chicken, dark meat, fresh (cooked – moist)#	100 g	9.7	25.5	0.0	*LIND*
Chicken, dark meat, fresh, (cooked – dry)#1	100 g	9.8	25.1	0.0	*LIND*
Chicken, dark meat, frozen (cooked – dry)#1	100 g	10.2	25.4	0.0	*LIND*
Chicken, dark meat, frozen (cooked – moist)#1	100 g	5.3	28.4	0.0	*LIND*
Chicken, feet (raw)*	100 g	13.3	20.3	0.9	*LIND*
Chicken, meat & skin, frozen (boiled)*	100 g	12.8	27.0	0.0	*LIND*
Chicken, meat & skin, frozen (roasted)*	100 g	13.0	25.6	0.0	*LIND*
Chicken, meat only, frozen (boiled)*	100 g	4.6	29.4	0.0	*LIND*
Chicken, meat only, frozen (roasted)*	100 g	6.5	27.6	0.0	*LIND*
Chicken, stock, homemade#	100 ml	1.2	2.5	3.5	*LIND*
Chicken, white meat, fresh (cooked – dry)#2	100 g	3.6	29.4	0.0	*LIND*
Chicken, white meat, fresh (cooked – moist)#2	100g	4.1	28.6	0.0	*LIND*
Chicken, white meat, frozen (cooked – dry)#2	100 g	3.3	29.5	0.0	*LIND*
Chicken, white meat, frozen (cooked – moist)#2	100 g	3.9	30.2	0.0	*LIND*
1 – dark meat includes drums & thighs 2 – white meat includes wings, breast & mince

Duck
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Duck, roasted (meat & skin)#	100 g	28.4	19.0	0.0	*LIND*
Duck, roasted (meat & skin)#	150 g	42.6	28.5	0.0	*LIND*

Game
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Biltong, game	25 g	1.8	16.7	0.0
Biltong, game	50 g	3.5	33.3	0.0
Biltong, game	100 g	7.0	66.6	0.0
Crocodile (cooked)#	100 g	8.2	30.9	0.0
Venison (buck/deer) (roasted)#	100 g	3.2	30.2	0.0

Goat
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Goat, roasted#	100 g	3.0	27.1	0.0

Goose
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Goose, meat & skin (roasted)#	100 g	21.9	25.2	0.0

Lamb/mutton
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Lamb, cubed for stew (leg & shoulder), cooked, braised)#	100 g	8.8	33.7	0.0	*LIND*
Lamb, leg, whole (shank & sirloin) (cooked, roasted)#	100 g	16.5	25.6	0.0	*LIND*
Lamb, leg, shank half (cooked, roasted)#	100 g	12.5	26.4	0.0	*LIND*
Lamb, loin chop (cooked, fast fried)#	100 g	27.1	21.5	0.0	*LIND*
Lamb, neck chops (cooked, braised)#	100 g	21.4	28.5	0.0	*LIND*
Lamb, rack (cooked, fast roasted)#	100 g	22.1	18.3	0.0	*LIND*
Lamb, rack (cooked, fast roasted)#	125 g	27.6	22.9	0.1	*LIND*
Lamb, rib (cooked, roasted)#	100 g	29.8	21.1	0.0	*LIND*
Mutton, leg (meat & fat) (roasted)#	100 g	16.5	25.6	0.0
Mutton, leg & shoulder, lean (meat only) (braised)#	100 g	8.8	33.7	0.0
Mutton, loin, grilled (chop)#	100 g	23.1	25.2	0.0
Mutton, mince (cooked)#	100 g	19.7	24.8	0.0
Mutton, rib (grilled/roasted)#	100 g	29.8	21.1	0.2
Mutton, rib (grilled/roasted) (fat trimmed)#	100 g	29.6	22.1	0.1
Mutton, shoulder (braised)#	100 g	24.6	28.7	0.0

Organ meats (offal)
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Beef heart (cooked – simmered)#	100 g	4.7	28.5	0.2	*LIND*
Beef kidney (cooked – simmered)#	100 g	4.7	27.3	0.0	*LIND*
Beef liver (fried)#	100 g	4.7	26.5	5.2	*LIND*
Beef lung (braised)#	100 g	3.7	20.4	0.0	*LIND*
Beef pancreas (braised)#	100 g	17.2	27.1	0.0	*LIND*
Beef spleen (braised)#	100 g	4.2	25.1	0.0	*LIND*
Beef tongue (cooked – simmered)#	100 g	22.3	19.3	0.0	*LIND*
Beef tongue (cooked – simmered)#	125 g	27.9	24.1	0.0	*LIND*
Beef, variety meats & by-products, tripe, cooked, simmered#	100 g	4.1	11.7	2.0	*LIND*
Beef, variety meats & by-products, tripe, cooked, simmered#	200 g	8.2	23.4	4.0	*LIND*
Chicken liver (cooked – simmered)#	100 g	6.5	24.5	0.9	*LIND*
Chicken, giblets, cooked (simmered)#	100 g	4.5	27.2	0.0	*LIND*
Chicken, gizzard, all classes, cooked, simmered#	100 g	2.7	30.4	0.0	*LIND*
Chicken, heart, all classes, cooked, simmered#	100 g	7.9	26.4	0.1	*LIND*
Lamb/sheep brain (braised)#	100 g	10.2	12.6	0.2	*LIND*
Lamb/sheep brain (braised)#	200 g	20.4	25.2	0.4	*LIND*
Lamb/sheep heart (braised)#	100 g	7.9	25.0	1.9	*LIND*
Lamb/sheep kidney (braised)#	100 g	3.6	23.7	1.0	*LIND*
Lamb/sheep liver (fried)#	100 g	12.7	25.5	3.8	*LIND*
Lamb/sheep lung (braised)#	100 g	3.1	19.9	0.0	*LIND*
Lamb/sheep lung (braised)#	150 g	4.7	29.9	0.0	*LIND*
Lamb/sheep pancreas (braised)#	100 g	15.1	22.8	0.3	*LIND*
Lamb/sheep spleen (braised)#	100 g	4.8	26.5	0.4	*LIND*
Lamb/sheep tongue (braised)#	100 g	20.3	21.6	0.0	*LIND*
Offal, cooked (tripe/brawn/brain/tongue)#	100 g	8.9	13.8	0.0	*LIND*
Offal, cooked (tripe/brawn/brain/tongue)#	150 g	13.4	20.7	0.0	*LIND*

Ostrich
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Ostrich biltong	25 g	2.5	15.8	0.0
Ostrich biltong	50 g	5.0	31.5	0.0
Ostrich biltong	100 g	10.0	63.0	0.0
Ostrich meat, cooked#	100 g	3.5	25.4	0.0

Other
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Ant, flying, dried	75 g	35.2	28.7	4.5
Ant, flying, dried	100 g	46.9	38.3	6.0
Hare (stewed)#	100 g	8.0	29.9	0.0
Mopane worm, dried	50 g	7.3	28.4	0.0
Mopane worm, dried	100 g	14.6	56.7	0.0
Rabbit (stewed)#	100 g	3.5	33.0	0.4

Pork
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Bacon, cured, pan-fried/grilled#	50 g	20.9	18.5	0.7	*LIND*
Bacon, cured, pan-fried/grilled#	75 g	31.4	27.8	1.1	*LIND*
Bacon, cured, pan-fried/grilled#	100 g	41.8	37.0	1.4	*LIND*
Pork, Cordon Bleu	100 g	19.4	21.7	5.0
Pork, crackling (cooked)# with no added spices!	50 g	24.6	15.2	0.3
Pork, crackling (cooked)# with no added spices!	100 g	49.2	30.5	0.6
Pork, Kassler rib (grilled)#	100 g	8.4	24.2	1.4
Pork Canadian-style back bacon (grilled)#	100 g	8.4	24.2	1.4	*LIND*
Pork, leg (roasted)#	100 g	17.6	26.8	0.0
Pork, loin chop (grilled)#	100 g	13.9	27.3	0.0
Pork, loin, lean (meat only) (braised)#	100 g	7.9	30.2	0.0
Pork, spareribs (braised)#	100 g	30.3	29.1	0.0
Pork, thick rib (braised)#	100 g	15.7	26.5	0.0
Pork, breast (braised)#	100 g	15.7	26.5	0.0

Turkey
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Turkey bacon, unprepared	100 g	16.9	15.9	2.4	*LIND*
Turkey bacon, unprepared	150 g	25.4	23.9	3.5	*LIND*
Ground turkey, cooked#	100 g	10.4	27.4	0.0	*LIND*
Turkey, meat & skin (roasted)#	100 g	7.2	28.6	0.1	*LIND*
Turkey, meat only (roasted)#	100 g	3.8	29.1	0.0	*LIND*

Veal (calf)
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Veal, breast (cooked – moist)#	100 g	15.4	23.3	0.0
Veal, chuck (cooked – moist)#	100 g	8.8	29.3	0.0
Veal, Cordon Bleu#	100 g	15.6	22.0	5.3
Veal, leg (cooked – dry)#	100 g	12.1	27.3	0.0
Veal, loin (cooked – dry)#	100 g	7.4	25.9	0.0
Veal, rib (cooked – dry)#	100 g	7.9	25.0	0.0
Veal, rump (cooked – dry)#	100 g	8.7	27.6	0.0
Veal, shin (cooked – moist)#	100 g	5.7	31.1	0.0
Veal, shoulder (cooked – moist)#	100 g	5.8	28.6	0.0

Fish and seafood
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Anchovy fillets in olive oil	15 g	1.1	3.0	0.0	*LIND*
Anchovy fillets in olive oil	100 g	7.0	20.0	0.0	*LIND*
Anchovy (raw)*	100 g	4.8	20.4	0.0	*LIND*
Abalone (fried)#	100 g	6.8	19.6	11.7
Abalone (fried)#	125 g	8.5	24.5	14.6
Angelfish (raw)*	100 g	0.2	20.3	0.0
Bass, freshwater, mixed species (cooked)#	100 g	4.7	24.2	0.0
Bass, sea bass, mixed species (cooked)#	100 g	2.6	23.6	0.0
Bokkom, dried, salted, medium-fat fish (mackerel)	50 g	5.3	25.0	0.0
Bokkom, dried, salted, medium-fat fish (mackerel)	100 g	10.5	49.9	0.0
Caviar	100 g	17.9	24.6	3.5
Cod, Atlantic, cooked#	100 g	0.9	22.8	0.0
Cod, Pacific, cooked#	100 g	0.5	18.7	0.0
Cod, Pacific, cooked#	125 g	0.6	23.4	0.0
Crab, fresh (cooked)#	100 g	0.7	17.9	0.0
Crab, fresh (cooked)#	125 g	0.9	22.4	0.0
Fish, flatfish (flounder & sole species) (cooked)#	100 g	2.4	15.2	0.0
Fish, flatfish (flounder & sole species) (cooked)#	150 g	3.6	22.9	0.0
Fish biltong (dried, salted, cod)	50 g	1.2	31.4	0.0
Fish biltong (dried, salted, cod)	100 g	2.4	62.8	0.0
Butterfish, high fat (grilled)#	100 g	11.6	23.0	0.0
Haddock, smoked (steamed)#	100 g	1.0	25.2	0.7
Haddock, (raw)*	100 g	0.6	15.3	<1
Hake steamed#	100 g	2.2	20.0	0.3
Hake (raw)*	100 g	0.7	15.3	<1
Herring, high fat (grilled)#	100 g	11.6	23.0	0.0	*LIND*
Kingklip*	100 g	0.3	17.3	0.0
Kingklip*	150 g	0.4	26.0	0.0
Kipper, baked (smoked herring)#	100 g	12.4	24.6	1.4
Lobster, rock/spiny (crayfish) (boiled)#	100 g	1.9	26.4	3.1
Mackerel, canned in water	100 g	19.5	20.0	1.0	*LIND*
Mackerel fillets, lightly smoked#	85 g	9.6	15.1	14.0
Mackerel fillets, lightly smoked#	100 g	11.3	17.8	16.0
Mackerel fillets, lightly smoked#	125 g	14.1	22.3	20.0
Monkfish, cooked#	100 g	2.0	18.6	0.0
Monkfish, cooked#	125 g	2.5	23.3	0.0
Mussel, black/blue (boiled)#	100 g	4.5	23.8	7.4
Octopus (raw)*	100 g	0.8	12.3	0.0
Oyster (raw)*	100 g	1.7	5.7	2.7
Oyster (raw)*	150 g	2.6	6.8	4.1
Perlemoen (fried)#	100 g	6.8	19.6	11.7
Perlemoen (fried)#	125 g	8.5	24.5	14.6
Prawn (boiled)#	100 g	1.7	22.8	1.5
Roe (grilled)#	100 g	8.2	28.6	1.9
Salmon, high fat, (steamed)#	100 g	13.0	20.1	0.0
Salmon, pink excluding bone, canned in water	100 g	0.9	22.4	0.0
Salmon, pink excluding bone, canned in water	135 g	1.2	30.2	0.0
Sardine, canned in oil, drained solids with bone	100 g	11.5	24.6	0.0	*LIND*
Shrimp (boiled)#	100 g	1.7	22.8	1.5
Snail/Whelk (boiled)#	75 g	0.6	35.8	11.6
Snail/Whelk (boiled)#	100 g	0.8	47.7	15.5
Snoek (raw)*	100 g	5.2	22.0	<1.0
Sole (grilled)#	100 g	2.4	15.2	0.0
Sole (grilled)#	150 g	3.6	22.8	0.0
Tuna, fresh, bluefin (raw)*	100 g	4.9	23.3	0.0
Tuna, fresh, bluefin (cooked)#	100 g	6.3	29.9	0.0
Tuna, fresh, yellowfin (raw)*	100 g	0.5	24.4	0.0
Tuna, fresh, skipjack (raw)*	100 g	1.0	22.0	0.0
Tuna, shredded, canned in brine	80 g	0.3	19.9	0.0
Tuna, shredded, canned in brine	100 g	0.4	24.9	0.0
Tuna, canned in water (drained solids)	100 g	1.0	19.4	0.0
Tuna, canned in water (drained solids)	125 g	1.3	24.3	0.0
Trout, rainbow (grilled)#	100 g	5.8	22.9	0.0
Trout, rainbow, lightly smoked (raw)*	100 g	6.7	21.3	2.9
Yellowtail (grilled)#	100 g	6.7	29.7	0.0
Pilchard in brine	100 g	5.4	20.0	0.0

Natural and cured meats and sausages
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Beef, cured, pastrami	100 g	5.8	21.8	0.4
Beef, cured, pastrami	1 slice/28 g	1.6	6.1	0.1
Chorizo, pork & beef	100 g	38.3	24.1	1.9	*LIND*
Chorizo, pork & beef	1 link/60 g	23.0	14.5	1.1	*LIND*
Frankfurter, beef & pork	100 g	27.6	11.5	1.7	*LIND*
Frankfurter, beef & pork	200 g	55.2	23.0	3.4	*LIND*
Salami, beef/pork	100 g	31.7	21.1	0.7
Sausage, smoked, beef & pork	100 g	28.7	12.0	2.4
Sausage, smoked, beef & pork	200 g	57.4	24.0	4.8

DAIRY
Cheese
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Cheese, Blaauwkrantz	30 g	9.2	6.5	0.6
Cheese, Blaauwkrantz	50 g	15.3	10.8	1.0
Cheese, Blaauwkrantz	100 g	30.6	21.5	2.0
Cheese, Blue	30 g	11.4	6.1	1.0	*LIND*
Cheese, Blue	50 g	19.1	10.2	1.5	*LIND*
Cheese, Blue	100 g	38.1	20.4	3.0	*LIND*
Cheese, Brie	30 g	8.3	6.2	0.2	*LIND*
Cheese, Brie	50 g	13.9	10.4	0.3	*LIND*
Cheese, Brie	100 g	27.7	20.8	0.5	*LIND*
Cheese, Camembert	30 g	7.3	5.9	0.2	*LIND*
Cheese, Camembert	50 g	12.2	9.9	0.3	*LIND*
Cheese, Camembert	100 g	24.3	19.8	0.5	*LIND*
Cheese, Cheddar	30 g	9.7	7.4	0.5	*LIND*
Cheese, Cheddar	50 g	16.2	12.4	0.9	*LIND*
Cheese, Cheddar	100 g	32.3	24.7	1.8	*LIND*
Cheese, Cheddar, mature	30 g	9.7	7.4	1.0	*LIND*
Cheese, Cheddar, mature	50 g	16.2	12.4	1.0	*LIND*
Cheese, Cheddar, mature	100 g	32.3	24.7	2.0	*LIND*
Cheese, Colby	30 g	9.6	7.1	1.0	*LIND*
Cheese, Colby	50 g	16.1	11.9	1.7	*LIND*
Cheese, Colby	100 g	32.1	23.8	3.4	*LIND*
Cheese, cottage, full fat	30 g	3.3	2.8	1.1	*LIND*
Cheese, cottage, full fat	50 g	5.5	4.7	1.8	*LIND*
Cheese, cottage, full fat	100 g	11.0	9.4	3.5	*LIND*
Cheese, cream, full fat	30 g	10.2	1.8	1.2	*LIND*
Cheese, cream, full fat	50 g	17.1	3.0	2.1	*LIND*
Cheese, cream, full fat	100 g	34.2	5.9	4.1	*LIND*
Cheese, Derby	30 g	10.2	7.3	1.6
Cheese, Derby	50 g	17.0	12.1	2.7
Cheese, Derby	100 g	33.9	24.2	5.4
Cheese, Edam	30 g	9.5	7.2	0.1	*LIND*
Cheese, Edam	50 g	15.8	12.0	0.2	*LIND*
Cheese, Edam	100 g	31.5	23.9	0.3	*LIND*
Cheese, Emmental	30 g	21.0	9.0	0.6
Cheese, Emmental	50 g	35.0	15.0	1.0
Cheese, Emmental	100 g	70.0	30.0	2.0
Cheese, feta	30 g	8.3	5.3	0.4	*LIND*
Cheese, feta	50 g	13.9	8.9	0.7	*LIND*
Cheese, feta	100 g	27.8	17.7	1.4	*LIND*
Cheese, goat, hard type	30 g	10.7	9.2	0.7	*LIND*
Cheese, goat, hard type	50 g	17.8	15.3	1.1	*LIND*
Cheese, goat, hard type	100 g	35.6	30.5	2.2	*LIND*
Cheese, goat, soft type	30 g	6.3	5.6	0.0	*LIND*
Cheese, goat, soft type	50 g	10.6	9.3	0.0	*LIND*
Cheese, goat, soft type	100 g	21.1	18.5	0.0	*LIND*
Cheese, Gouda	30 g	9.5	7.2	0.1	*LIND*
Cheese, Gouda	50 g	15.8	12.0	0.2	*LIND*
Cheese, Gouda	100 g	31.5	23.9	0.3	*LIND*
Cheese, Halloumi	30g	9.3	7.2	0.0
Cheese, Halloumi	50g	15.5	12.1	0.0
Cheese, Halloumi	100 g	31.0	24.1	0.0
Cheese, Leicester	30 g	10.1	7.3	0.0
Cheese, Leicester	50 g	16.9	12.2	0.1
Cheese, Leicester	100 g	33.7	24.3	0.1
Cheese, mozzarella	30 g	6.7	6.7	0.7	*LIND*
Cheese, mozzarella	50 g	11.2	11.1	1.1	*LIND*
Cheese, mozzarella	100 g	22.4	22.2	2.2	*LIND*
Cheese, Parmesan	30 g	7.0	7.1	3.5	*LIND*
Cheese, Parmesan	50 g	13.9	14.2	7.0	*LIND*
Cheese, Parmesan	100 g	27.8	28.4	13.9
Cheese, Philadelphia	25 g	8.5	1.8	<1
Cheese, Philadelphia	30 g	10.2	2.2	0.7
Cheese, Philadelphia	50 g	17.1	3.7	1.2
Cheese, Philadelphia	100 g	34.1	7.4	2.3
Cheese, ricotta	30 g	3.9	3.4	0.9	*LIND*
Cheese, ricotta	50 g	6.5	5.7	1.5	*LIND*
Cheese, ricotta	100 g	13.0	11.3	3.0	*LIND*
Cheese, Roquefort (Blaauwkrantz)	30 g	9.2	6.5	0.6
Cheese, Roquefort (Blaauwkrantz)	50 g	15.3	10.8	1.0
Cheese, Roquefort (Blaauwkrantz)	100 g	30.6	21.5	2.0
Cheese, Swiss	30 g	9.5	7.2	0.1	*LIND*
Cheese, Swiss	50 g	15.8	12.0	0.2	*LIND*
Cheese, Swiss	100 g	31.5	23.9	0.3	*LIND*
Cream, crème fraîche	30 g	7.6	1.1	1.2
Cream, crème fraîche	50 g	12.7	1.9	2.0
Cream, crème fraîche	100 g	25.3	3.7	4.0

Cream/milk/yoghurt/non-dairy milk and cream
Cream
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Cream, coconut, raw (liquid expressed from grated meat)	15 ml	5.2	0.5	0.7
Cream, coconut, raw (liquid expressed from grated meat)	100 g	34.7	3.6	4.5
Cream, fresh, pouring	15 ml	2.8	0.4	1.0	*LIND*
Cream, fresh, pouring	100 ml	18.4	2.8	5.0
Cream, heavy/double	15 ml	8.7	0.2	0.0	*LIND*
Cream, heavy/double	100 ml	58.0	1.3	2.0
Cream, fresh, whipping	15 ml	5.8	0.3	0.0	*LIND*
Cream, fresh, whipping	100 ml	38.7	1.9	3.0
Cream, sour	15 ml	2.9	0.3	0.4	*LIND*
Cream, sour	100 g	19.7	2.1	2.9

Milk
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Almond milk (not commercial type)	15 ml	0.5	0.3	0.1
Almond milk (not commercial type)	100 ml	3.0	2.0	0.5
Buttermilk (cultured)	15 ml	0.4	0.5	0.6
Buttermilk (cultured)	100 g	2.8	3.3	3.8
Buttermilk	15 ml	0.5	0.4	0.6
Buttermilk	100 g	3.1	2.6	4.0
Coconut, milk, raw (liquid expressed from grated meat & water)	15 ml	3.6	0.3	0.5	*LIND*
Coconut, milk, raw (liquid expressed from grated meat & water)	100 g	23.8	2.3	3.3
Amasi/sour milk	15 ml	0.6	0.5	0.7
Amasi/sour milk	100 g	3.7	3.3	4.5
Milk, full cream	30 ml	1.0	0.9	1.5
Milk, full cream	100 ml	3.3	3.0	5.0
Milk, full cream	250 ml	8.2	7.5	13.0
Milk, full fat/whole, fresh	30 ml	1.0	1.0	1.4
Milk, full fat/whole, fresh	100 g	3.4	3.2	4.8
Milk, goat	15 ml	0.6	0.5	0.7
Milk, goat	100 g	4.1	3.6	4.5
Milk, kefir, whole milk	100 g	5.0	6.0	6.0

Yoghurt
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Double-cream yoghurt	100 g	6.0	3.6	7.0
Double-cream yoghurt	150 g	9.0	5.4	10.0
Greek full-cream yoghurt	100 g	5.2	5.0	8.0
Full-cream yoghurt	100 g	3.4	3.3	5.0
Full-cream yoghurt	150 g	5.1	5.0	8.0

FATS AND OILS
Fats
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Beef tallow	15 ml	15.0	0.0	0.0
Beef tallow	100 g	100.0	0.0	0.0
Butter	15 ml	12.4	0.0	0.0	*LIND*
Butter	100 g	81.8	0.5	0.3
Butter, unsalted	15 ml	12.4	0.0	0.0	*LIND*
Butter, unsalted	100 g	81.8	0.5	0.3
Butter ghee (clarified butter)	15 ml	15.1	0.0	0.0	*LIND*
Butter ghee (clarified butter)	100 g	99.8	0.0	0.0
Chicken fat	15 ml	15.0	0.0	0.0
Chicken fat	100 g	99.8	0.0	0.0
Duck fat	15 ml	15.0	0.0	0.0
Duck fat	100 g	100.0	0.0	0.0
Lard	15 ml	15.0	0.0	0.0
Lard	100 g	100.0	0.0	0.0
Mutton tallow	15 ml	15.0	0.0	0.0
Mutton tallow	100 g	100.0	0.0	0.0

Oils
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Almond oil	15 ml	13.7	0.0	0.0
Almond oil	100 ml	91.3	0.0	0.0
Avocado oil	15 ml	13.6	0.1	0.0
Avocado oil	100 ml	90.6	0.6	0.0
Coconut oil	15 ml	15.0	0.0	0.0	*LIND*
Coconut oil	100 g	100.0	0.0	0.0
Coconut oil, organic	15 ml	13.6	0.0	0.0	*LIND*
Cod liver oil/fish oil	15 ml	15.0	0.0	0.0	*LIND*
Cod liver oil/fish oil	100 g	100.0	0.0	0.0
Macadamia oil	15 ml	13.6	0.0	0.0
Macadamia oil	100 ml	90.4	0.0	0.0
Olive oil	15 ml	15.0	0.0	0.0	*LIND*
Olive oil	100 g	100.0	0.0	0.0
Olive oil, extra-virgin	15 ml	13.7	0.0	0.0	*LIND*
Olive oil, extra-virgin	100 ml	91.2	0.0	0.0

Other nut/seed butters
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Almond nut butter	15 ml	8.9	3.8	1.7
Almond nut butter	100 g	59.5	25.4	11.6
Cocoa butter	15 ml	15.0	0.0	0.0
Cocoa butter	100 g	100.0	0.0	0.0
Macadamia nut butter	15 ml	12.8	1.2	0.7
Macadamia nut butter	100 g	85.4	7.7	5.0
Tahini/sesame butter	15 ml	8.0	3.0	3.0

FLAVOURING AND CONDIMENTS
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Allspice, ground	5 ml	0.4	0.3	2.5
Allspice, ground	15 ml	1.3	0.9	7.7
Allspice, ground	100 g	8.7	6.1	50.5
Aniseed	5 ml	0.8	0.9	1.8
Aniseed	15 ml	2.4	2.6	5.3
Aniseed	100 g	15.9	17.6	35.4
Apple cider vinegar (raw – unfiltered)	15 ml	0.0	0.0	0.0
Bay leaf	5 ml	0.4	0.4	2.4
Bay leaf	15 ml	1.3	1.1	7.3
Bay leaf	100 g	8.4	7.6	48.7
Baking powder	5 ml	0.0	0.0	1.2
Baking powder	15 ml	0.0	0.0	3.6
Baking powder	100 g	0.0	0.1	23.9
Basil, dried, ground	5 ml	0.2	1.2	0.5
Basil, dried, ground	15 ml	0.6	3.5	1.5
Basil, dried, ground	100 g	4.1	23.0	10.1
Basil, fresh	1 leaf (0.5 g)	0.0	0.0	0.0
Basil, fresh	15 ml chopped (2.65 g)	0.0	0.1	0.1
Basil, fresh	100 g	0.6	3.2	1.1
Capers, canned	15 ml drained (8.6 g)	0.1	0.2	0.1
Capers, canned	100 g	0.9	2.4	1.7
Caraway seed	5 ml	0.3	0.4	0.3
Caraway seed	15 ml	1.0	1.3	0.8
Caraway seed	100 g	14.6	19.8	11.9
Cardamom	5 ml	0.1	0.2	0.8
Cardamom	15 ml	0.4	0.6	2.4
Cardamom	100 g	6.7	10.8	40.5
Cayenne pepper	5 ml	0.9	0.6	1.5	*LIND*
Cayenne pepper	15 ml	2.6	1.7	4.5	*LIND*
Cayenne pepper	100 g	17.0	11.3	30.2
Celery seed	5 ml	0.5	0.4	0.6
Celery seed	15 ml	1.6	1.2	1.9
Celery seed	100 g	25.3	18.1	29.6
Chervil, dried	5 ml	0.0	0.1	0.2
Chervil, dried	15 ml	0.1	0.4	0.7
Chervil, dried	100 g	3.9	23.2	37.8
Chillies, powder	5 ml	0.4	0.4	0.4
Chillies, powder	15 ml	1.1	1.1	1.2
Chillies, powder	100 g	14.3	13.5	14.9
Chives, freeze-dried	5 ml	0.2	1.1	1.9	*LIND*
Chives, freeze-dried	15 ml	0.5	3.2	5.7	*LIND*
Chives, freeze-dried	100 g	3.5	21.2	38.1
Cinnamon	5 ml	0.0	0.1	0.7
Cinnamon	15 ml	0.1	0.3	2.2
Cinnamon	100 g	1.2	4.0	27.5
Cloves, ground	5 ml	0.3	0.1	0.7
Cloves, ground	15 ml	0.8	0.4	2.1
Cloves, ground	100 g	13.0	6.0	31.6
Cocoa powder	5 ml	1.1	0.9	0.6
Cocoa powder	15 ml	3.3	2.8	1.7
Cocoa powder	100 g	21.7	18.5	11.5
Coriander leaf, dried	5 ml	0.2	1.1	2.1	*LIND*
Coriander leaf, dried	15 ml	0.7	3.3	6.2	*LIND*
Coriander leaf, dried	100 g	4.8	21.9	41.5
Coriander leaf, fresh	5 ml	0.0	0.1	0.0	*LIND*
Coriander leaf, fresh	15 ml	0.1	0.3	0.1	*LIND*
Coriander leaf, fresh	100 g	0.5	2.1	0.9	*LIND*
Coriander seed	5 ml	0.3	0.2	0.2	*LIND*
Coriander seed	15 ml	0.9	0.6	0.7	*LIND*
Coriander seed	100 g	17.8	12.4	13.1
Cumin seeds	5 ml	0.9	0.9	0.6
Cumin seeds	15 ml	2.7	2.7	1.9
Cumin seeds	100 g	18.2	17.8	12.5
Curry powder	5 ml	0.7	0.7	0.1
Curry powder	15 ml	2.1	2.1	0.4
Curry powder	100 g	14.0	14.3	2.6
Dill seed	5 ml	0.3	0.3	0.8
Dill seed	15 ml	1.0	1.1	2.2
Dill seed	100 g	14.5	16.0	34.1
Dill weed, dried	5 ml	0.0	0.2	0.5
Dill weed, dried	15 ml	0.1	0.6	1.3
Dill weed, dried	100 g	4.4	20.0	42.2
Dill weed, fresh	5 sprigs (1 g)	0.0	0.03	0.1
Dill weed, fresh	1 cup sprigs (8.9 g)	0.1	0.3	0.4
Dill weed, fresh	100 g	1.1	3.5	4.9
Fennel seed	5 ml whole (2 g)	0.3	0.3	0.3
Fennel seed	15 ml whole (5.8 g)	0.9	0.9	0.7
Fennel seed	100 g	14.9	15.8	12.5
Fenugreek seeds	5 ml	0.3	1.2	1.7
Fenugreek seeds	15 ml	1.0	3.5	5.1
Fenugreek seeds	100 g	6.4	23.0	33.8
Garlic powder	5 ml	0.0	0.8	3.2
Garlic powder	15 ml	0.1	2.5	9.5
Garlic powder	100 g	0.7	16.6	63.0
Garlic, raw	5 ml	0.0	0.3	1.6
Garlic, raw	15 ml	0.1	1.0	4.7
Garlic, raw	100 g	0.5	6.4	31.0
Ginger, ground	5 ml	0.2	0.5	2.9
Ginger, ground	15 ml	0.6	1.4	8.7
Ginger, ground	100 g	4.2	9.0	57.5
Ginger root, fresh	5 ml	0.0	0.1	0.6
Ginger root, fresh	15 ml	0.1	0.2	1.7
Ginger root, fresh	100 g	0.4	1.6	11.6
Himalayan crystal pink salt (fine or coarse)	5 ml	0.0	0.0	0.0
Himalayan crystal pink salt (fine or coarse)	15 ml	0.0	0.0	0.0
Himalayan crystal pink salt (fine or coarse)	100 g	0.0	0.0	0.0
Horseradish, prepared	5 ml	0.0	0.1	0.4
Horseradish, prepared	15 ml	0.1	0.2	1.2
Horseradish, prepared	100 g	0.7	1.2	8.0
Lemon juice, canned or bottled	5 ml	0.0	0.0	0.3
Lemon juice, canned or bottled	15 ml	0.0	0.1	0.9
Lemon juice, canned or bottled	100 ml	0.3	0.4	6.1
Lemon juice, raw, freshly squeezed	5 ml	0.0	0.0	0.3
Lemon juice, raw, freshly squeezed	15 ml	0.0	0.1	1.0
Lemon juice, raw, freshly squeezed	100 ml	0.2	0.4	6.6
Lime juice, canned or bottled (unsweetened)	5 ml	0.0	0.0	0.3
Lime juice, canned or bottled (unsweetened)	15 ml	0.0	0.0	1.0
Lime juice, canned or bottled (unsweetened)	100 ml	0.2	0.3	6.3
Lime juice, raw, freshly squeezed	5 ml	0.0	0.0	0.4
Lime juice, raw, freshly squeezed	15 ml	0.0	0.1	1.2
Lime juice, raw, freshly squeezed	100 ml	0.1	0.4	8.0
Masala, garam	5 ml	0.8	0.8	1.1
Masala, garam	15 ml	2.3	2.3	3.4
Masala, garam	100 g	15.1	15.6	22.6
Mace, ground	5 ml	0.6	0.1	0.6
Mace, ground	15 ml	1.7	0.4	1.6
Mace, ground	100 g	32.4	6.7	30.3
Marjoram, dried	5 ml	0.0	0.1	0.2
Marjoram, dried	15 ml	0.1	0.2	0.3
Marjoram, dried	100 g	7.0	12.7	20.3
Mustard seed, yellow	5 ml	1.8	1.3	0.8
Mustard seed, yellow	15 ml	5.4	3.9	2.4
Mustard seed, yellow	100 g	36.2	26.1	15.9
Mustard seed, ground	5 ml	1.8	1.3	0.8
Mustard seed, ground	15 ml	5.4	3.9	2.4
Mustard seed, ground	100 g	36.2	26.1	15.9
Nutmeg, ground	5 ml	1.8	0.3	1.4
Nutmeg, ground	15 ml	5.5	0.9	4.3
Nutmeg, ground	100 g	36.3	5.8	28.5
Origanum, dried	5 ml dried	0.1	0.2	0.4
Origanum, dried	1 leaf (1 g)	0.0	0.1	0.3
Origanum, dried	100 g	4.3	9.0	26.4
Paprika	5 ml	0.6	0.7	1.0
Paprika	15 ml	2.0	2.1	2.9
Paprika	100 g	12.9	14.1	19.1
Parsley, raw	5 ml	0.0	0.2	0.2	*LIND*
Parsley, raw	15 ml	0.1	0.5	0.5	*LIND*
Parsley, raw	100 g	0.8	3.0	3.0
Parsley, dried	5 ml	0.0	0.1	0.2
Parsley, dried	15 ml	0.1	0.4	0.4
Parsley, dried	100 g	5.5	26.6	23.9
Pepper, black	5 ml	0.2	0.5	1.9
Pepper, black	15 ml	0.5	1.6	5.8
Pepper, black	100 g	3.3	10.4	38.7
Pepper, red	5 ml	0.3	0.2	0.5
Pepper, red	15 ml	0.9	0.6	0.9
Pepper, red	100 g	17.3	12.0	29.4
Pepper, white	5 ml	0.1	0.3	1.1
Pepper, white	15 ml	0.2	0.7	3.0
Pepper, white	100 g	2.1	10.4	42.4
Peppermint, fresh	5 ml	0.0	0.2	0.3
Peppermint, fresh	15 ml	0.1	0.6	1.0
Peppermint, fresh	100 g	0.9	3.8	6.9
Rosemary, dried	5 ml	0.8	0.2	1.1	*LIND*
Rosemary, dried	15 ml	2.3	0.7	3.2	*LIND*
Rosemary, dried	100 g	15.2	4.9	21.5
Rosemary, fresh	5 ml	0.3	0.2	0.3
Rosemary, fresh	15 ml	0.9	0.5	1.0
Rosemary, fresh	100 g	5.9	3.3	6.6
Saffron	5 ml	0.0	0.1	0.5
Saffron	15 ml	0.1	0.2	1.3
Saffron	100 g	5.9	11.4	61.5
Sage, dried	5 ml	0.6	0.5	1.0
Sage, dried	15 ml	1.9	1.6	3.1
Sage, dried	100 g	12.8	10.6	20.4
Sage, ground	5 ml	0.1	0.1	0.1
Sage, ground	15 ml	0.3	0.2	0.4
Sage, ground	100 g	12.8	10.6	20.4
Salt, table	5 ml	0.0	0.0	0.0
Salt, table	15 ml	0.0	0.0	0.0
Salt, table	100 g	0.0	0.0	0.0
Salt, table, iodised	5 ml	0.0	0.0	0.0
Salt, table, iodised	15 ml	0.0	0.0	0.0
Salt, table, iodised	100 g	0.0	0.0	0.0
Spearmint, fresh	1 leaf (0.15 g)	0.0	0.0	0.0
Spearmint, fresh	5 ml	0.0	0.2	0.1
Spearmint, fresh	100 g	0.7	3.3	1.6
Spearmint, dried	5 ml	0.0	0.1	0.2
Spearmint, dried	15 ml	0.1	0.3	0.3
Spearmint, dried	100 g	6.0	19.9	22.2
Tabasco	5 ml	0.0	0.1	0.0
Tabasco	15 ml	0.1	0.2	0.0
Tabasco	100 g	0.8	1.3	0.2
Tarragon, dried	5 ml	0.1	0.4	0.7
Tarragon, dried	15 ml	0.4	1.1	2.0
Tarragon, dried	100 g	7.2	22.8	42.8
Thyme, fresh	5 ml	0.1	0.3	0.5
Thyme, fresh	15 ml	0.3	0.8	1.6
Thyme, fresh	100 g	1.7	5.6	10.5
Thyme, dried	5 ml	0.4	0.5	1.3
Thyme, dried	15 ml	1.1	1.4	4.0
Thyme, dried	100 g	7.4	9.1	26.9
Turmeric/borrie, ground	5 ml	0.2	0.5	2.2
Turmeric/borrie, ground	15 ml	0.5	1.5	6.7
Turmeric/borrie, ground	100 g	3.3	9.7	44.4
Vanilla extract	5 ml	0.0	0.0	0.5
Vanilla extract	15 ml	0.0	0.0	1.6
Vanilla extract	100 g	0.1	0.1	12.7
Vinegar	5 ml	0.0	0.0	0.0
Vinegar	15 ml	0.0	0.1	0.1
Vinegar	100 g	0.0	0.4	0.6
Vinegar, balsamic	5 ml	0.0	0.0	0.9
Vinegar, balsamic	15 ml	0.0	0.1	2.7
Vinegar, balsamic	100 g	0.0	0.5	17.0
Vinegar, distilled	5 ml	0.0	0.0	0.0
Vinegar, distilled	15 ml	0.0	0.0	0.0
Vinegar, distilled	100 g	0.0	0.0	0.0
Vinegar, red wine	5 ml	0.0	0.0	0.0
Vinegar, red wine	15 ml	0.0	0.0	0.0
Vinegar, red wine	100 g	0.0	0.0	0.3
Worcestershire sauce	5 ml	0.0	0.1	0.8
Worcestershire sauce	15 ml	0.0	0.2	2.3
Worcestershire sauce	100 g	0.1	1.4	15.5
Yeast, bakers, dried	5 ml	0.1	1.8	0.2
Yeast, bakers, dried	15 ml	0.2	5.3	0.5
Yeast, bakers, dried	100 g	1.5	35.6	3.5

BEVERAGES
Coffee and tea
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Coffee, brewed/instant (pure coffee, not tinned)	5 ml	0.0	0.0	0.0
Coffee, brewed/instant (pure coffee, not tinned)	100 g	0.0	0.1	0.1
Coffee, instant, with chicory, powder	5 ml	0.0	0.2	1.4
Coffee, instant, decaffeinated, powder	5 ml	0.0	0.2	1.4
Coffee, instant, regular, powder	5 ml	0.0	0.1	0.8
Tea, brewed	100 g	0.0	0.0	0.3
Tea, green tea, brewed, from bags	1 cup	0.0	0.4	0.0
Tea, herb, brewed	100 g	0.0	0.0	0.3
Tea, instant, unsweetened, powder, decaffeinated	1 serving (10 ml)	0.0	0.1	0.3
Tea, instant, unsweetened, powder, prepared	1 cup	0.0	0.1	0.4
Tea, rooibos, brewed	100 g	0.0	0.0	0.2

NUTS, SEEDS AND FLOURS
Nuts
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Almond, dried, blanched	30 g	15.8	6.4	2.6	*LIND*
Almond, dried, blanched	100 g	52.5	21.4	8.8
Almond, toasted, unblanched	30 g	15.6	6.3	3.1	*LIND*
Almond, toasted, unblanched	100 g	52.1	21.1	10.2
Brazil nut, dried, unblanched	30 g	19.9	4.3	1.4	*LIND*
Brazil nut, dried, unblanched	100 g	66.4	14.3	4.8	*LIND*
Cashew nut, dry roasted, unsalted	30 g	13.9	4.6	8.9	*LIND*
Cashew nut, dry roasted, unsalted	100 g	46.4	15.3	29.7
Coconut meat, dried, unsweetened (desiccated)	30 g	19.4	2.1	2.2	*LIND*
Coconut meat, dried, unsweetened (desiccated)	100 g	64.5	6.9	7.4
Coconut, flesh, raw	30 g	11.7	1.0	0.7	*LIND*
Coconut, flesh, raw	100 g	38.9	3.4	2.3	*LIND*
Hazelnut, dried, unblanched, filberts	30 g	18.2	4.5	2.1
Hazelnut, dried, unblanched, filberts	100 g	60.8	15.0	7.0
Macadamia nut, dried	30 g	22.7	2.4	1.6	*LIND*
Macadamia nut, dried	100 g	75.8	7.9	5.2	*LIND*
Pecan nut, dried	30 g	21.6	2.8	1.3	*LIND*
Pecan nut, dried	100 g	72.0	9.2	4.3	*LIND*
Pignolia nut, dried (pine nuts)	30 g	20.5	4.1	2.8
Pignolia nut, dried (pine nuts)	100 g	68.4	13.7	9.4
Pine nuts	30 g	20.5	4.1	2.8	*LIND*
Pine nuts	100 g	68.4	13.7	9.4
Pistachio nut, dried	30 g	13.6	6.1	5.2	*LIND*
Pistachio nut, dried	100 g	45.4	20.3	17.2
Walnut, dried	30 g	19.6	4.6	2.1
Walnut, dried	100 g	65.2	15.2	7.0

Seeds
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Chia seed	10 g	3.1	1.6	4.2
Chia seed	15 g	4.6	2.5	6.3
Chia seed	20 g	6.1	3.3	8.4
Chia seed	100 g	30.7	16.5	42.0
Coriander seed	5 g	0.9	0.6	0.7
Coriander seed	15 g	2.7	1.9	2.0
Coriander seed	100 g	17.8	12.4	13.1
Flaxseed	5 g	1.7	1.0	0.3
Flaxseed	15 g	2.1	2.9	0.9
Flaxseed	50 g	17.0	9.8	3.2
Flaxseed	100 g	34.0	19.5	6.3
Linseed	5 g	1.8	0.9	0.2
Linseed	15 g	5.5	2.6	0.5
Linseed	50 g	18.5	8.8	1.8
Linseed	100 g	36.9	17.5	3.5
Poppy seed	1 g	0.4	0.2	0.0
Poppy seed	5 g	2.1	0.9	0.5
Poppy seed	100 g	41.6	18.0	9.0
Pumpkin seed, whole roasted	5 g	1.0	0.9	1.8	*LIND*
Pumpkin seed, whole roasted	15 g	2.9	2.8	5.3	*LIND*
Pumpkin seed, whole roasted	100 g	19.4	18.6	35.4
Sesame seed, dried, hulled	5 g	3.1	1.0	0.0
Sesame seed, dried, hulled	15 g	9.2	3.1	0.0
Sesame seed, dried, hulled	50 g	30.6	10.3	0.1
Sesame seed, dried, hulled	100 g	61.2	20.5	0.1
Sunflower seed, dried	5 g	2.6	1.0	0.6	*LIND*
Sunflower seed, dried	15 g	7.7	3.1	1.7	*LIND*
Sunflower seed, dried	50 g	25.8	10.4	5.7	*LIND*
Sunflower seed, dried	100 g	51.5	20.8	11.4

Flours
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Almond flour	5 g	2.5	1.1	0.9
Almond flour	15 g	7.5	3.2	2.8
Almond flour	30 g	14.9	6.4	5.6
Almond flour	50 g	24.9	10.7	9.4
Almond flour	100 g	49.7	21.4	18.7
Coconut – milled, standard brand	5 g	0.9	0.9	0.9
Coconut – milled, standard brand	15 g	2.7	2.8	2.8
Coconut – milled, standard brand	30 g	5.5	5.6	5.6
Coconut – milled, standard brand	100 g	18.2	18.7	18.8
Flaxseed/linseed powder	15 ml	1.0	2.9	<1
Psyllium husk	4 g	0.0	0.1	0.0
Psyllium husk	5 g	0.0	0.1	0.2
Psyllium husk	15 g	0.0	0.2	0.5
Psyllium husk	30 g	0.0	0.4	1.0
Psyllium husk	50 g	0.1	0.7	1.5
Psyllium husk	100 g	0.2	1.4	3.0
Psyllium husk powder	5 g	0.0	0.0	4.5
Psyllium husk powder	10 g	0.0	0.0	8.9
Psyllium husk powder	100 g	0.0	0.0	89.0

SWEETENERS
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Erythritol granules	5 ml	0.0	0.0	0.0
Stevia powder	1.5 ml/1.5 g	0.0	0.0	0.0
Xylitol granules	5 ml	0.0	0.0	0.0
Xylitol granules	15 ml	0.0	0.0	0.0
Xylitol granules	100 g	0.0	0.0	0.0