VEGETABLES AND FRUITS
Vegetables
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Artichoke, Globe/French (boiled)#	100 g	0.3	2.9	3.4	*LIND*
Artichoke, Globe/French (boiled)#	1⁄2 cup	0.4	3.6	4.3	*LIND*
Artichoke, Globe/French (boiled)#	150 g	0.5	4.4	5.1	*LIND*
Artichoke, Globe/French (raw)*	100 g	0.2	3.3	5.1	*LIND*
Asparagus, green (boiled)#	100 g	0.3	2.3	1.1
Asparagus, green (boiled)#	1⁄2 cup	0.4	2.9	1.4
Asparagus, green (boiled)#	150 g	0.5	3.5	1.7
Asparagus, green (boiled)#	1 cup	0.7	5.7	2.7
Asparagus, green (raw)*	100 g	0.3	2.6	1.2
Asparagus, green (raw)*	1⁄2 cup	0.4	3.3	1.5
Asparagus, green (raw)*	150 g	0.5	3.9	1.8
Asparagus, green (raw)*	1 cup	0.7	6.5	3.0
Bamboo shoots, raw*	100 g	0.3	2.5	1.1
Bamboo shoots, raw*	1⁄2 cup	0.4	3.1	1.4
Bamboo shoots, raw*	150 g	0.5	3.8	1.7
Bamboo shoots, raw*	1 cup	0.7	6.2	2.7
Brinjal, aubergine/eggplant boiled (flesh & skin)#	100 g	0.0	0.7	3.2
Brinjal, aubergine/eggplant boiled (flesh & skin)#	1⁄2 cup	0.0	0.9	4.0
Brinjal, aubergine/eggplant boiled (flesh & skin)#	150 g	0.0	1.1	4.8
Brinjal, aubergine/eggplant frozen, boiled#	100 g	0.0	0.5	1.0
Brinjal, aubergine/eggplant frozen, boiled	1⁄2 cup	0.0	0.6	1.3
Brinjal, aubergine/eggplant frozen, boiled#	150 g	0.0	0.8	1.5
Brinjal, aubergine/eggplant frozen, boiled#	1 cup	0.0	1.2	2.5
Brinjal, aubergine/eggplant frozen, raw*	100 g	0.0	0.5	1.0
Brinjal, aubergine/eggplant raw* (flesh & skin)	100 g	0.1	0.9	3.5
Broccoli, boiled#	100 g	0.3	2.2	1.5	*LIND*
Broccoli, boiled#	1⁄2 cup	0.4	2.8	1.9	*LIND*
Broccoli, boiled#	150 g	0.5	3.3	2.3	*LIND*
Broccoli, boiled#	1 cup	0.7	5.5	3.7	*LIND*
Broccoli, frozen, boiled#	100 g	0.3	2.8	1.8	*LIND*
Broccoli, frozen, boiled#	1⁄2 cup	0.4	3.5	2.3	*LIND*
Broccoli, frozen, boiled#	150 g	0.5	4.2	2.7	*LIND*
Broccoli, frozen, boiled#	1 cup	0.8	7.0	4.6	*LIND*
Broccoli, frozen, raw*	100 g	0.2	2.5	1.8	*LIND*
Broccoli, raw*	100 g	0.2	3.8	3.1	*LIND*
Broccoli, raw*	1⁄2 cup	0.3	4.8	3.9	*LIND*
Broccoli, raw*	150 g	0.3	5.7	4.7	*LIND*
Brussels sprouts, boiled#	100 g	0.1	2.8	2.2	*LIND*
Brussels sprouts, boiled#	1⁄2 cup	0.1	3.5	2.8	*LIND*
Brussels sprouts, boiled#	150 g	0.2	4.2	3.3	*LIND*
Brussels sprouts, boiled#	1 cup	0.2	7.0	5.5	*LIND*
Brussels sprouts, frozen, boiled#	100 g	0.1	3.3	4.7	*LIND*
Brussels sprouts, frozen, boiled#	1⁄2 cup	0.1	4.1	5.9	*LIND*
Brussels sprouts, frozen, raw*	100 g	0.4	3.7	5.2	*LIND*
Brussels sprouts, raw*	100 g	0.1	4.8	2.5	*LIND*
Cabbage, boiled#	100 g	0.0	1.0	3.2
Cabbage, boiled#	1⁄2 cup	0.0	1.3	4.0
Cabbage, boiled#	150 g	0.0	1.5	4.8
Cabbage, Chinese (pe-tsai), boiled#	100 g	0.1	0.7	1.8
Cabbage, Chinese (pe-tsai), boiled#	1⁄2 cup	0.1	0.9	2.3
Cabbage, Chinese (pe-tsai), boiled#	150 g	0.2	1.1	2.7
Cabbage, Chinese (pe-tsai), boiled#	1 cup	0.2	1.8	4.6
Cabbage, Chinese (pe-tsai), raw*	100 g	0.1	0.9	2.2
Cabbage, Chinese (pe-tsai), raw*	1⁄2 cup	0.1	1.1	2.8
Cabbage, Chinese (pe-tsai), raw*	150 g	0.2	1.4	3.3
Cabbage, Chinese (pe-tsai), raw*	1 cup	0.2	2.2	5.6
Cabbage, dehydrated, boiled#	100 g	0.2	1.5	3.8
Cabbage, dehydrated, boiled#	1⁄2 cup	0.3	1.9	4.8
Cabbage, dehydrated, boiled#	150 g	0.3	2.3	5.7
Cabbage, raw*	100 g	0.1	1.5	4.3
Cabbage, raw*	1⁄2 cup	0.1	1.9	5.4
Cabbage, red, boiled#	100 g	0.2	1.0	2.6
Cabbage, red, boiled#	1⁄2 cup	0.3	1.3	3.3
Cabbage, red, boiled#	150 g	0.3	1.5	3.9
Cabbage, red, raw*	100 g	0.1	1.1	4.8
Capers (canned)	100 g	0.9	2.4	1.7
Capers (canned)	1⁄2 cup	1.1	3.0	2.1
Capers (canned)	150 g	1.3	3.6	2.5
Capers (canned)	1 cup	2.2	6.0	4.2
Calabash/gourd (white), boiled#	100 g	0.0	0.6	2.5
Calabash/gourd (white), boiled#	1⁄2 cup	0.0	0.8	3.1
Calabash/gourd (white), boiled#	150 g	0.0	0.9	3.8
Calabash/gourd (white), raw*	100 g	0.1	0.4	2.7
Cauliflower, boiled#	100 g	0.1	1.4	2.1
Cauliflower, boiled#	1⁄2 cup	0.1	1.8	2.6
Cauliflower, boiled#	150 g	0.2	2.1	3.2
Cauliflower, boiled#	1 cup	0.2	4.2	5.2
Cauliflower, dehydrated, boiled#	100 g	0.3	3.1	2.0
Cauliflower, dehydrated, boiled#	1⁄2 cup	0.4	3.9	2.5
Cauliflower, dehydrated, boiled#	150 g	0.5	4.7	3.0
Cauliflower, dehydrated, boiled#	1 cup	0.8	7.8	5.0
Cauliflower, frozen, boiled#	100 g	0.2	1.7	0.8
Cauliflower, frozen, boiled#	1⁄2 cup	0.3	2.1	1.0
Cauliflower, frozen, boiled#	150 g	0.3	2.6	1.2
Cauliflower, frozen, boiled#	1 cup	0.6	4.2	2.0
Cauliflower, frozen, raw*	100 g	0.3	1.7	2.2
Cauliflower, raw*	100 g	0.2	1.8	3.4
Cauliflower, raw*	1⁄2 cup	0.3	2.3	4.3
Cauliflower, raw*	150 g	0.3	2.7	5.1
Celery, boiled#	100 g	0.1	0.5	1.5
Celery, boiled#	1⁄2 cup	0.1	0.6	1.9
Celery, boiled#	150 g	0.2	0.8	2.3
Celery, boiled#	1 cup	0.2	1.2	3.8
Celery, raw*	100 g	0.1	0.8	1.7
Celery, raw*	1⁄2 cup	0.1	1.0	2.1
Celery, raw*	150 g	0.2	1.2	2.6
Celery, raw*	1 cup	0.4	2.4	5.2
Chicory (witloof), raw*	100 g	0.1	0.9	0.9
Chives, raw*	50 g	0.4	1.7	1.0	*LIND*
Chives, raw*	100 g	0.7	3.3	1.9	*LIND*
Chives, raw*	1⁄2 cup	0.9	4.1	2.4
Chives, raw*	150 g	1.1	5.0	2.9
Chives, raw*	1 cup	1.8	8.2	4.8
Collards, raw*	100 g	0.6	3.0	1.4	*LIND*
Collards, cooked, boiled, drained#	100 g	0.7	2.7	1.7	*LIND*
Collards, cooked, boiled, drained#	1⁄2 cup	0.9	3.4	2.1	*LIND*
Collards, cooked, boiled, drained#	150 g	1.1	4.1	2.5	*LIND*
Collards, cooked, boiled, drained#	1 cup	1.8	6.8	4.2	*LIND*
Cucumber, English, raw* (flesh & skin)	100 g	0.1	0.7	2.0
Cucumber, English, raw* (flesh & skin)	1⁄2 cup	0.1	0.9	2.5
Cucumber, English, raw* (flesh & skin)	150 g	0.2	1.1	3.0
Cucumber, English, raw* (flesh & skin)	1 cup	0.2	1.8	5.0
Cucumber, raw* (flesh & skin)	100 g	0.1	0.7	1.9
Cucumber, raw* (flesh & skin)	1⁄2 cup	0.1	0.9	2.4
Cucumber, raw* (flesh & skin)	150 g	0.2	1.1	2.9
Cucumber, raw* (flesh & skin)	1 cup	0.2	1.7	4.7
Cucumber, wild, raw*	100 g	0.7	1.1	4.5
Cucumber, wild, raw*	1⁄2 cup	0.9	1.4	5.6
Endive, raw*	100 g	0.2	1.0	1.6
Fenugreek, leaves, raw*	100 g	0.2	4.6	4.8
Gherkins/cucumber, dill, pickled*	100 g	0.3	0.5	1.4
Green beans, boiled#	100 g	0.2	1.8	2.6
Green beans, boiled#	1⁄2 cup	0.3	2.3	3.3
Green beans, boiled#	150 g	0.3	2.7	3.9
Green beans, boiled#	1 cup	0.5	4.5	6.5
Green beans, dehydrated, boiled#	100 g	0.1	1.9	5.2
Green beans, frozen, boiled#	100 g	0.1	1.6	3.9
Green beans, frozen, raw*	100 g	0.4	1.3	4.6
Green beans, raw*	100 g	0.1	2.1	3.8
Kale, boiled#	100 g	0.4	1.9	3.6	*LIND*
Kale, boiled#	1⁄2 cup	0.5	2.4	4.5	*LIND*
Kale, boiled#	150 g	0.6	2.9	5.4	*LIND*
Kale, raw*	100 g	0.9	4.3	5.2	*LIND*
Kohlrabi, boiled#	100 g	0.1	1.8	5.6
Kohlrabi, raw*	100 g	0.1	1.7	2.6
Leaves, Arugula, raw*	100 g	0.7	2.6	2.1
Leaves, Arugula, raw*	1⁄2 cup	0.9	3.2	2.6
Leaves, Arugula, raw*	150 g	1.1	3.9	3.2
Leaves, amadumbe/taro, raw*	100 g	0.7	5.0	3.0
Leaves, amadumbe/taro, raw*	1⁄2 cup	0.9	6.3	3.8
Leaves, amadumbe/taro, steamed#	100 g	0.4	2.7	2.0
Leaves, amadumbe/taro, steamed#	1⁄2 cup	0.5	3.4	2.5
Leaves, amadumbe/taro, steamed#	150 g	0.6	4.1	3.0
Leaves, amadumbe/taro, steamed#	1 cup	1.0	6.8	5.0
Leaves, amaranth/marog, boiled#	100 g	0.2	1.9	1.2
Leaves, amaranth/marog, boiled#	1⁄2 cup	0.3	2.4	1.5
Leaves, amaranth/marog, boiled#	150 g	0.3	2.9	1.8
Leaves, amaranth/marog, boiled#	1 cup	0.6	4.8	3.0
Leaves, amaranth/marog, dried, boiled#	100 g	0.3	3.3	1.7
Leaves, amaranth/marog, dried, boiled#	1⁄2 cup	0.4	4.1	2.1
Leaves, amaranth/marog, dried, boiled#	150 g	0.5	5.0	2.6
Leaves, amaranth/marog, dried, boiled#	1 cup	0.8	8.2	4.2
Leaves, amaranth/marog, raw*	100 g	0.2	2.9	1.6
Leaves, beetroot, boiled#	100 g	0.2	2.6	2.6
Leaves, beetroot, boiled#	1⁄2 cup	0.3	3.3	3.3
Leaves, beetroot, boiled#	150 g	0.3	3.9	3.9
Leaves, beetroot, raw*	100 g	0.1	2.2	0.6
Leaves, black jack, raw*	100 g	0.4	3.4	2.4
Leaves, cat’s whiskers, raw*	100 g	0.9	4.6	1.7
Leaves, cowpea, boiled#	100 g	0.2	2.8	1.5
Leaves, cowpea, boiled#	1⁄2 cup	0.3	3.5	1.9
Leaves, cowpea, boiled#	150 g	0.3	4.2	2.3
Leaves, cowpea, boiled#	1 cup	0.6	7.0	3.8
Leaves, cowpea, raw*	100 g	0.4	4.5	1.5
Leaves, lambquarters, boiled#	100 g	0.2	3.3	3.6
Leaves, lambquarters, raw*	100 g	0.3	4.4	1.9
Leaves, nettle, raw*	100 g	0.7	5.4	2.4
Leaves, nightshade, raw*	100 g	0.4	5.3	2.2
Leaves, pumpkin, boiled#	100 g	0.2	2.7	0.7
Leaves, pumpkin, raw*	100 g	0.4	3.2	2.3
Leaves, sow thistle, raw*	100 g	0.5	2.2	1.2
Leaves, sweet potato, raw*	100 g	0.5	2.5	3.5
Leaves, sweet potato, steamed#	100 g	0.3	2.2	5.5
Leek, boiled#	100 g	0.2	0.8	6.6
Lettuce, raw*	100 g	0.1	0.9	1.7
Lettuce, raw*	1⁄2 cup	0.1	1.1	2.1
Lettuce, raw*	150 g	0.2	1.4	2.6
Lettuce, raw*	1 cup	0.2	2.2	4.2
Melon, gemsbok, raw*	100 g	0.2	1.3	5.0
Mixed vegetables, frozen, raw (cauliflower, carrot, green beans, etc.)*	100 g	0.3	1.4	3.6
Mixed vegetables, stir-fry, frozen, raw (baby marrow, carrot, etc.)#	100 g	0.2	1.1	4.9
Mushrooms, boiled#	100 g	0.2	2.3	2.7	*LIND*
Mushrooms, boiled#	1⁄2 cup	0.3	2.9	3.4	*LIND*
Mushrooms, boiled#	150 g	0.3	3.5	4.1	*LIND*
Mushrooms, brown, Italian, or crimini (raw)*	100 g	0.1	2.5	3.7	*LIND*
Mushrooms, oyster, boiled#	100 g	0.5	2.2	3.1	*LIND*
Mushrooms, oyster, raw*	100 g	0.4	3.3	3.8	*LIND*
Mushrooms, raw*	100 g	0.2	2.3	2.7	*LIND*
Mushrooms, raw*	1⁄2 cup	0.3	2.9	3.4	*LIND*
Mushrooms, raw*	150 g	0.3	3.5	4.1	*LIND*
Mushrooms, portabellini, raw*	100 g	0.7	2.3	0.3	*LIND*
Mushrooms, portabello, grilled#	100 g	0.6	3.3	2.2	*LIND*
Mushrooms, portabello, grilled#	1⁄2 cup	0.7	4.1	2.8	*LIND*
Mushrooms, portabello, grilled#	150 g	0.9	4.9	3.4	*LIND*
Mushrooms, brown, raw*	100 g	0.2	2.3	0.3	*LIND*
Mushrooms, brown, raw*	1⁄2 cup	0.3	2.9	0.4	*LIND*
Mushrooms, brown, raw*	150 g	0.3	3.5	0.5	*LIND*
Mushrooms, brown, raw*	1 cup	0.5	5.8	0.8	*LIND*
Mushrooms, baby button raw*	100 g	0.7	2.3	0.3	*LIND*
Mushrooms, baby button raw*	1⁄2 cup	0.9	2.9	0.4	*LIND*
Mushrooms, baby button raw*	150 g	1.1	3.5	0.5	*LIND*
Mushrooms, baby button raw*	1 cup	1.8	5.8	0.8	*LIND*
Mushrooms, shiitake (raw)*	100 g	0.5	2.2	4.3	*LIND*
Mushrooms, white, raw*	100 g	0.3	3.1	2.3	*LIND*
Mushrooms, white, raw*	1⁄2 cup	0.4	3.9	2.8	*LIND*
Mushrooms, white, raw*	150 g	0.5	4.6	3.4	*LIND*
Mushrooms, white, raw*	1 cup	0.8	7.8	5.6	*LIND*
Mushrooms, white, stir-fried#	100 g	0.3	3.6	2.2	*LIND*
Mushrooms, white, stir-fried#	1⁄2 cup	0.4	4.5	2.8	*LIND*
Mushrooms, white, stir-fried#	150 g	0.5	5.4	3.4	*LIND*
Mushrooms, white, stir-fried#	1 cup	0.8	8.9	5.6	*LIND*
Mustard greens, raw*	100 g	0.4	2.9	1.5	*LIND*
Mustard greens, cooked, boiled, drained#	100 g	0.5	2.6	2.5	*LIND*
Mustard greens, cooked, boiled, drained#	1⁄2 cup	0.6	3.2	3.1	*LIND*
Mustard greens, cooked, boiled, drained#	150 g	0.8	3.8	3.8	*LIND*
Okra, boiled#	100 g	0.2	1.9	2.0
Okra, boiled#	1⁄2 cup	0.3	2.4	2.5
Okra, boiled#	150 g	0.3	2.9	3.0
Okra, boiled#	1 cup	0.6	4.8	5.0
Okra, raw*	100 g	0.2	1.9	4.3
Onion, boiled/cooked#	50 g	0.1	0.5	4.4
Onion, boiled/cooked#	100 g	0.1	0.9	8.7
Onion, pickled (drained solids)*	50 g	0.1	0.5	2.4
Onion, pickled (drained solids)*	100 g	0.2	0.9	4.7
Onion, raw*	50 g	0.1	0.5	4.4
Onion, raw*	100 g	0.1	0.9	8.7
Onion, red (raw)*	50 g	0.1	0.5	3.6
Onion, red (raw)*	100 g	0.1	0.9	7.2
Onions, spring or scallions (includes tops & bulb) (raw)*	50 g	1.0	0.9	2.4
Onions, spring or scallions (includes tops & bulb) (raw)*	100 g	0.2	1.8	4.7
Pepper, chilli, raw*	100 g	0.5	2.6	4.9	*LIND*
Peppers, hot chilli, green, raw*	50 g	0.1	1.0	4.0	*LIND*
Peppers, hot chilli, green, raw*	100 g	0.2	2.0	8.0	*LIND*
Peppers, hot chilli, red, raw *	50 g	0.2	0.9	3.7	*LIND*
Peppers, hot chilli, red, raw *	100 g	0.4	1.9	7.3	*LIND*
Peppers, jalapeño, raw *	100 g	0.4	0.9	3.7	*LIND*
Pepper, sweet, green, boiled#	50 g	0.1	0.7	2.4	*LIND*
Pepper, sweet, green, boiled#	100 g	0.2	1.4	4.7	*LIND*
Pepper, sweet, green, raw*	50 g	0.1	0.5	1.6	*LIND*
Pepper, sweet, green, raw*	100 g	0.1	0.9	3.1	*LIND*
Pepper, sweet, red, boiled#	50 g	0.1	0.5	2.8	*LIND*
Pepper, sweet, red, boiled#	100 g	0.2	0.9	5.5	*LIND*
Pepper, sweet, red, raw*	50 g	0.2	0.5	2.0	*LIND*
Pepper, sweet, red, raw*	100g	0.3	1.0	3.9	*LIND*
Pepper, sweet, yellow, raw*	50 g	0.1	0.5	2.7	*LIND*
Pepper, sweet, yellow, raw*	100 g	0.2	1.0	5.4	*LIND*
Pumpkin, boiled#	100 g	0.1	0.7	2.9
Pumpkin, boiled#	1⁄2 cup	0.1	0.9	3.6
Pumpkin, boiled#	150 g	0.2	1.1	4.4
Pumpkin, raw*	100 g	0.1	0.8	4.7
Radish, raw*	100 g	0.1	0.7	1.8
Ratatouille*	100 g	4.6	1.1	4.1
Sauerkraut, canned, solids & liquids	100 g	0.1	0.9	1.4
Seaweed, spirulina, raw*	5 g	0.0	0.3	0.1
Seaweed, spirulina, raw*	15 g	0.1	0.9	0.3
Seaweed, spirulina, raw*	50 g	0.2	3.0	1.0
Seaweed, spirulina, raw*	100 g	0.4	5.9	2.0
Seaweed, spirulina, dried	15 ml	0.5	4.0	1.4
Seaweed, wakame, raw*	60 g	0.4	1.8	5.2
Sou sou (chayote), boiled#	100 g	0.1	0.7	2.6
Sou sou (chayote), boiled#	1⁄2 cup	0.1	0.9	3.3
Sou sou (chayote), boiled#	150 g	0.2	1.1	3.9
Sou sou (chayote), boiled#	1 cup	0.2	1.8	6.6
Sou sou (chayote), raw*	100 g	0.1	0.7	2.6
Spinach (small leaved), boiled#	100 g	0.3	3.0	1.4	*LIND*
Spinach (small leaved), boiled#	1⁄2 cup	0.4	3.8	1.8	*LIND*
Spinach (small leaved), boiled#	150 g	0.5	4.5	2.1	*LIND*
Spinach (small leaved), boiled#	1 cup	0.8	7.6	3.6	*LIND*
Spinach (small leaved), raw*	100 g	0.4	2.9	1.4	*LIND*
Spinach (small leaved), raw*	1⁄2 cup	0.5	3.6	1.8	*LIND*
Spinach (small leaved), raw*	150 g	0.6	4.4	2.1	*LIND*
Spinach (small leaved), raw*	1 cup	1.0	7.2	3.6	*LIND*
Spinach (Swiss chard), boiled#	100 g	0.3	2.7	2.0	*LIND*
Spinach (Swiss chard), boiled#	1⁄2 cup	0.4	3.4	2.5	*LIND*
Spinach (Swiss chard), boiled#	150 g	0.5	4.1	3.0	*LIND*
Spinach (Swiss chard), boiled#	1 cup	0.7	6.7	5.0	*LIND*
Spinach (Swiss chard), frozen, boiled#	100 g	0.0	2.3	2.2	*LIND*
Spinach (Swiss chard), frozen, boiled#	1⁄2 cup	0.0	2.9	2.8	*LIND*
Spinach (Swiss chard), frozen, boiled#	150 g	0.0	3.5	3.3	*LIND*
Spinach (Swiss chard), frozen, boiled#	1 cup	0.0	5.8	5.6	*LIND*
Spinach (Swiss chard), frozen, raw*	100 g	0.0	2.3	2.2	*LIND*
Spinach (Swiss chard), raw*	100 g	0.2	2.7	1.6	*LIND*
Spinach (Swiss chard), raw*	1⁄2 cup	0.3	3.4	2.0	*LIND*
Spinach (Swiss chard), raw*	150 g	0.3	4.1	2.4	*LIND*
Spinach (Swiss chard), raw*	1 cup	0.6	6.8	4.0	*LIND*
Spring onion/scallions (includes tops & bulb)*	1 cup chopped	0.2	1.8	4.7
Spring onion/scallions (includes tops & bulb)*	1 large (25 g)	0.1	0.5	1.2
Spring onion/scallions (includes tops & bulb)*	100 g	0.2	1.8	4.7
Squash, baby marrow/courgette/zucchini, boiled#	100 g	0.1	1.5	1.2
Squash, baby marrow/courgette/zucchini, boiled#	1⁄2 cup	0.1	1.9	1.5
Squash, baby marrow/courgette/zucchini, boiled#	150 g	0.2	2.3	1.8
Squash, baby marrow/courgette/zucchini, boiled#	1 cup	0.2	3.8	3.0
Squash, baby marrow/courgette/zucchini, frozen, boiled#	100 g	0.1	1.5	1.9
Squash, baby marrow/courgette/zucchini, frozen, boiled#	1⁄2 cup	0.1	1.9	2.4
Squash, baby marrow/courgette/zucchini, frozen, boiled#	150 g	0.2	2.3	2.9
Squash, baby marrow/courgette/zucchini, frozen, boiled#	1 cup	0.2	3.8	4.8
Squash, baby marrow/courgette/zucchini, frozen, raw*	100 g	0.1	1.5	2.7
Squash, baby marrow/courgette/zucchini, raw*	100 g	0.2	1.9	2.2
Squash, gem, boiled (flesh only)#	100 g	0.1	0.5	3.5
Squash, gem, boiled (flesh only)#	1⁄2 cup	0.1	0.6	4.4
Squash, gem, raw (flesh only)*	100 g	0.0	0.7	3.7
Squash, hubbard, boiled#	100 g	0.1	0.7	5.6
Squash, hubbard, raw*	100 g	0.1	0.7	6.6
Squash, marrow, boiled#	100 g	0.0	0.1	1.7
Squash, marrow, boiled#	1⁄2 cup	0.0	0.1	2.1
Squash, marrow, boiled#	150 g	0.0	0.2	2.6
Squash, marrow, raw*	100 g	0.0	0.1	1.9
Squash, pattypan, boiled#	100 g	0.2	1.0	1.4
Squash, pattypan, boiled#	1⁄2 cup	0.3	1.3	1.8
Squash, pattypan, boiled#	150 g	0.3	1.5	2.1
Squash, pattypan, raw*	100 g	0.2	1.2	2.6
Squash, Table Queen, boiled#	50 g	0.1	0.5	3.5
Squash, Table Queen, boiled#	100 g	0.1	0.9	7.0
Squash, Table Queen, raw*	100 g	0.1	0.6	5.4
Sugar snap peas*	100 g	0.1	28.0	5.3
Tomato & onion, canned	50 g	0.0	0.7	3.8
Tomato & onion, canned	100 g	0.0	1.3	7.5
Tomato & onion, stewed (no sugar)#	100 g	0.3	1.1	5.2
Tomato paste	5 g	0.0	0.2	0.7
Tomato paste	15 g	0.1	0.5	2.2
Tomato paste	30 g	0.2	1.0	4.4
Tomato paste	100 g	0.5	3.2	14.8
Tomato purée	5 g	0.0	0.1	0.5
Tomato purée	15 g	0.0	0.3	1.4
Tomato purée	30 g	0.1	0.5	2.7
Tomato purée	100 g	0.2	1.7	9.0
Tomato, boiled#	100 g	0.3	1.2	4.0
Tomato, boiled#	1⁄2 cup	0.4	1.5	5.0
Tomato, boiled#	150 g	0.5	1.8	6.0
Tomato, cocktail, raw*	100 g	0.5	1.0	2.3
Tomato, cocktail, raw*	1⁄2 cup	0.6	1.3	2.9
Tomato, cocktail, raw*	150 g	0.8	1.5	3.5
Tomato, fried in bacon fat#	100 g	10.3	1.1	3.6
Tomato, raw*	100 g	0.2	0.9	2.9
Tomato, raw*	1⁄2 cup	0.3	1.1	3.6
Tomato, whole peeled/diced, canned	100 g	0.1	0.8	3.4
Truffle, Kalahari, raw*	100 g	3.5	4.1	0.8
Turnip, boiled#	100 g	0.1	0.7	3.1	*LIND*
Turnip, boiled#	1⁄2 cup	0.1	0.9	3.9	*LIND*
Turnip, boiled#	150 g	0.2	1.1	4.7	*LIND*
Turnip, raw*	100 g	0.1	0.9	4.6	*LIND*
Waterblommetjies, boiled#	100 g	0.0	0.7	2.1
Waterblommetjies, boiled#	1⁄2 cup	0.0	0.9	2.6
Waterblommetjies, boiled#	150 g	0.0	1.1	3.2
Waterblommetjies, boiled#	1 cup	0.0	1.8	5.2
Waterblommetjies, canned	100 g	0.0	0.5	1.6
Waterblommetjies, raw*	100 g	0.0	1.2	3.5
Watercress, raw*	100 g	0.1	2.3	0.8
Watercress, raw*	1⁄2 cup	0.1	2.9	1.0
Watercress, raw*	150 g	0.2	3.5	1.2
Watercress, raw*	1 cup	0.2	5.8	2.0
Wild rocket	40 g	0.0	1.4	0.0
Wild rocket	100 g	0.2	3.5	0.0
Wild rocket	1⁄2 cup	0.3	4.4	0.0
Wild rocket	150 g	0.3	5.3	0.0
Wild rocket	1 cup	0.6	8.8	0.0

Fruits
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)	*LIND* (low insulinogenic, nutrient dense)
Avocado, raw (peeled)*	50 g	11.8	0.9	1.0	*LIND*
Avocado, raw (peeled)*	100 g	23.5	1.7	1.9	*LIND*
Olive, ripe, canned, drained, pitted*	50 g	5.4	0.4	1.6	*LIND*
Olive, ripe, canned, drained, pitted*	100 g	10.7	0.8	3.1	*LIND*
Olive, mixed in brine*	35 g	3.8	0.3	3.1	*LIND*
Olive, mixed in brine*	50 g	5.4	0.4	5.5	*LIND*
Olive, mixed in brine*	100 g	10.7	0.8	11.0

ORANGE 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.
FRUITS
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Apple, average, raw*	50 g	0.1	0.1	6.5
Apple, average, raw*	100 g	0.1	0.2	13.0
Apple, Golden Delicious, raw*	50 g	0.0	0.1	6.8
Apple, Golden Delicious, raw*	100 g	0.0	0.2	13.5
Apple, Granny Smith, raw*	50 g	0.0	0.1	6.5
Apple, Granny Smith, raw*	100 g	0.0	0.2	13.0
Apple, peeled, baked#	50 g	0.1	0.3	9.7
Apple, peeled, baked#	100g	0.1	0.5	19.4
Apple, peeled, stewed without sugar#	50 g	0.2	0.2	5.6
Apple, peeled, stewed without sugar#	100 g	0.4	0.3	11.2
Apple, raw, without skin*	50 g	0.1	0.2	5.8
Apple, raw, without skin*	100 g	0.1	0.3	11.5
Apple, Starking, raw*	50 g	0.1	0.1	7.0
Apple, Starking, raw*	100 g	0.1	0.2	14.0
Apricot, raw*	100 g	0.1	0.8	6.5
Apricot, stewed without sugar#	100 g	0.1	0.7	5.7
Banana, raw (peeled)*	50 g	0.2	0.7	9.4
Banana, raw (peeled)*	100 g	0.3	1.3	18.8
Blackberries, raw*	100 g	0.5	1.4	4.3
Blueberries, raw*	50 g	0.2	0.4	6.1
Blueberries, raw*	100 g	0.3	0.7	12.1
Cherries, raw*	50 g	0.1	0.6	6.7
Cherries, raw*	100 g	0.1	1.1	13.3
Clementines*	50 g	0.1	0.4	5.2
Clementines*	100 g	0.2	0.9	10.3
Cranberries, raw*	50 g	0.1	0.2	3.8
Cranberries, raw*	100 g	0.1	0.4	7.6
Fig, raw*	50 g	0.5	0.6	6.8
Fig, raw*	100 g	0.9	1.2	13.5
Gooseberries, Cape, raw*	100 g	0.7	1.9	6.0
Granadilla, raw (without peel)*	50 g	0.2	1.1	6.5
Granadilla, raw (without peel)*	100 g	0.4	2.2	12.9
Grape, average, raw*	50 g	0.1	0.4	7.4
Grape, average, raw*	100 g	0.1	0.7	14.7
Grape, sultana, raw*	50 g	0.1	0.4	7.7
Grape, sultana, raw*	100 g	0.1	0.8	15.4
Grapefruit, raw (peeled)*	100 g	0.1	0.7	6.9
Guava, raw (peeled)*	100 g	0.3	0.8	7.7
Guava, stewed without sugar#	100 g	0.3	0.8	7.7
Kiwifruit, raw (peeled)*	50 g	0.3	0.5	6.5
Kiwifruit, raw (peeled)*	100 g	0.5	0.9	12.9
Kumquat, raw*	50 g	0.5	1.0	4.7
Kumquat, raw*	100 g	0.9	1.9	9.4
Lemon, raw (with peel)*	100 g	0.3	1.2	6.0
Lemon, raw (without peel)*	100 g	0.2	0.7	7.0
Lime, raw (without peel)*	100 g	0.2	0.7	7.7
Litchi, raw (peeled)*	50 g	0.1	0.4	8.6
Litchi, raw (peeled)*	100 g	0.1	0.8	17.2
Loquat, raw*	50 g	0.1	0.2	5.2
Loquat, raw*	100 g	0.2	0.4	10.4
Mango, raw (peeled)*	100 g	0.2	0.6	15.3
Marula, raw (peeled)*	50 g	0.2	0.3	6.1
Marula, raw (peeled)*	100 g	0.4	0.5	12.1
Medlar, wild, raw*	50 g	0.0	0.7	11.1
Medlar, wild, raw*	100 g	0.0	1.3	22.2
Melon, cantaloupe, raw*	50 g	0.1	0.4	3.6
Melon, cantaloupe, raw*	100 g	0.2	0.8	7.3
Melon, green flesh, raw (peeled)*	50 g	0.1	0.4	4.5
Melon, green flesh, raw (peeled)*	100 g	0.2	0.7	9.0
Melon, honeydew, raw*	50 g	0.1	0.3	4.2
Melon, honeydew, raw*	100 g	0.1	0.5	8.3
Melon, orange flesh, raw (peeled)*	50 g	0.1	0.4	4.1
Melon, orange flesh, raw (peeled)*	100 g	0.1	0.8	8.2
Melon, tsama, raw*	50 g	0.1	0.3	4.2
Melon, tsama, raw*	100 g	0.1	0.5	8.3
Melon, wild, raw*	100 g	0.2	1.4	4.0
Minneola, raw (peeled)*	50 g	0.1	0.4	4.7
Minneola, raw (peeled)*	100 g	0.2	0.7	9.3
Mulberry, raw*	50 g	0.2	0.7	4.1
Mulberry, raw*	100 g	0.4	1.4	8.1
Naartjie/tangerine, raw (peeled)*	50 g	0.1	0.5	5.0
Naartjie/tangerine, raw (peeled)*	100 g	0.2	0.9	10.0
Nectarine, raw*	50 g	0.1	0.4	5.2
Nectarine, raw*	100 g	0.1	0.8	10.4
Num-num, raw*	100 g	1.2	0.7	6.5
Orange, raw (peeled)*	50 g	0.1	0.4	4.6
Orange, raw (peeled)*	100 g	0.1	0.8	9.2
Papaya, raw*	50 g	0.2	0.3	4.6
Papaya, raw*	100 g	0.3	0.5	9.1
Pawpaw, raw (peeled)*	50 g	0.1	0.2	4.3
Pawpaw, raw (peeled)*	100 g	0.1	0.4	8.6
Peach, raw*	50 g	0.1	0.4	4.3
Peach, raw*	100 g	0.1	0.7	8.6
Peach, yellow cling, raw*	50 g	0.1	0.4	5.5
Peach, yellow cling, raw*	100 g	0.1	0.8	10.9
Pear, raw*	50 g	0.1	0.2	7.2
Pear, raw*	100 g	0.1	0.3	14.4
Persimmon, raw (peeled)*	50 g	0.1	0.3	7.5
Persimmon, raw (peeled)*	100 g	0.2	0.6	15.0
Pineapple, raw (peeled)*	50 g	0.1	0.2	6.1
Pineapple, raw (peeled)*	100 g	0.1	0.4	12.1
Plum, Mabola, raw*	50 g	0.3	0.8	14.1
Plum, Mabola, raw*	100 g	0.5	1.6	28.2
Plum, Natal, raw (peeled)*	50 g	0.6	0.3	5.1
Plum, Natal, raw (peeled)*	100 g	1.1	0.5	10.1
Plum, raw*	50 g	0.1	0.4	5.5
Plum, raw*	100 g	0.1	0.7	10.9
Plum, sour, raw*	50 g	0.8	1.0	7.8
Plum, sour, raw*	100 g	1.5	1.9	15.6
Plum, wild, raw*	50 g	0.1	0.4	4.8
Plum, wild, raw*	100 g	0.2	0.7	9.5
Pomegranate, raw (peeled)*	50 g	0.6	0.9	7.4
Pomegranate, raw (peeled)*	100 g	1.2	1.7	14.7
Prickly pear, raw (peeled)*	50 g	0.2	0.5	5.3
Prickly pear, raw (peeled)*	100 g	0.4	1.0	10.5
Prune, raw*	50 g	0.1	0.4	6.5
Prune, raw*	100 g	0.2	0.8	13.0
Quince, raw (peeled)*	50 g	0.1	0.2	6.7
Quince, raw (peeled)*	100 g	0.1	0.4	13.4
Raspberry, raw*	100 g	0.7	1.2	5.4
Rhubarb, stems, raw*	100 g	0.2	0.9	2.7
Rhubarb, stewed without sugar#	100 g	0.1	0.9	0.7
Starfruit (Carambola)*	100 g	0.3	1.0	3.9
Strawberries, raw*	100 g	0.3	0.7	6.0
Watermelon, raw (peeled)*	100 g	0.1	0.9	5.9
Youngberry, raw*	100 g	0.5	1.4	4.3

NUTS
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Betel nut	30 g	3.2	1.8	16.1
Betel nut	100 g	10.8	6.0	53.5
Chestnut, fresh, peeled	30 g	0.4	0.5	13.3
Chestnut, fresh, peeled	100 g	1.3	1.6	44.2
Chestnut, roasted	30 g	0.7	1.0	14.4
Chestnut, roasted	100 g	2.2	3.2	47.9

NUT BUTTER
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Cashew nut butter	15 g	7.0	2.3	4.7
Cashew nut butter	100 g	46.9	15.6	31.3

SWEETENERS
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Honey	5 g	0.0	0.0	4.0
Honey	15 g	0.0	0.0	12.0
Honey	100 g	0.0	0.4	81.0

VEGETABLES
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Amadumbe/Taro, tuber (boiled) (flesh only)#	100 g	0.1	0.5	29.5
Amadumbe/Taro, tuber (raw) (flesh only)*	100 g	0.2	1.5	22.4
Artichoke, Jerusalem (boiled)#	100 g	0.0	1.8	14.3
Artichoke, Jerusalem (raw)*	100 g	0.0	2.0	15.8
Carrot, boiled (flesh and skin)#	100 g	0.1	0.9	5.3
Carrot, boiled (flesh and skin)#	1⁄2 cup	0.1	1.1	6.6
Carrot, boiled (flesh and skin)#	150 g	0.2	1.4	8.0
Carrot, boiled (flesh and skin)#	1 cup	0.2	2.2	13.2
Carrot, dehydrated, boiled#	100 g	0.2	1.0	7.9
Carrot, frozen, boiled#	100 g	0.3	0.6	5.3
Carrot, frozen (raw)*	100 g	0.3	0.6	5.3
Carrot, raw* (flesh and skin)	100 g	0.0	0.9	6.4
Drumstick, pod, boiled#	100 g	0.2	2.1	6.1
Drumstick, pod, raw*	100 g	0.2	2.1	7.2
Leaves, amaranth, dried, raw*	100 g	1.5	24.8	13.8
Leek, raw*	100 g	0.3	1.5	12.4
Onion, dehydrated, boiled#	50 g	0.1	0.7	6.1
Onion, dehydrated, boiled#	100 g	0.2	1.4	12.1
Squash, butternut, boiled#	100 g	0.1	1.5	10.2
Squash, butternut, boiled#	1⁄2 cup	0.1	1.9	12.8
Squash, butternut, boiled#	150 g	0.2	2.3	15.3
Squash, butternut, boiled#	1 cup	0.2	3.8	25.6
Squash, butternut, raw*	100 g	0.1	1.6	10.8
Sweet potato (orange-fleshed), baked with skin (flesh only)#	100 g	0.2	2.0	17.4
Sweet potato (orange-fleshed), baked with skin (flesh only)#	1⁄2 cup	0.3	2.5	21.8
Sweet potato (orange-fleshed), baked with skin (flesh only)#	150 g	0.3	3.0	26.1
Sweet potato (orange-fleshed), dehydrated, boiled#	100 g	0.1	1.0	20.9
Sweet potato (white-fleshed), boiled without skin#	100 g	0.1	1.0	15.1
Sweet potato (white-fleshed), frozen, boiled#	100 g	0.1	1.2	15.0
Sweet potato (white-fleshed), frozen, raw*	100 g	0.1	1.3	15.9
Sweet potato (white-fleshed), raw (flesh only)*	100 g	0.1	1.1	15.6
Tomato, sun-dried	25 g	0.8	3.5	10.9
Tomato, sun-dried	100 g	3.0	14.1	43.5

RED FOOD LIST

All processed foods will be RED and will contain more than two ingredients that you will find hard to pronounce.

BAKED OR COOKED PRODUCTS EITHER COMMERCIAL/BAKERY OR HOMEMADE

Breads, rolls, etc.

All commercial breads, including retail bakery and health-shop types

All varieties of low-carb, sugar-free, diabetic-friendly or gluten-free breads that contain wheat flour, artificial sweeteners and other strange ingredients

White bread (any kind/commercially baked/home baked with Red Food List flours)

Brown bread (any kind/commercially baked/home baked with Red Food List flours)

Garlic bread (commercially made, e.g. long rolls/flatbreads (come in packets of 6)/garlic rolls/garlic paninis

Coney rolls

Soft rolls

Portuguese rolls

Crispy rolls

Seed rolls

Round brown rolls

Multiseed rolls

Brown/white hotdog rolls

Ciabatta

Mini French rolls

Hamburger buns

Rye bread

French bread

Chelsea buns

Custard buns

Paninis

Rotis

Wraps (all kinds)

Pita bread (all kinds)

Low-GI seeded bread

Dumpy bread

Punpernickel bread

Fresh baked pies

Bakery sweet treats, etc.

All commercially baked sweet confectionary, including retail bakery and health-shop types

Cheese cake

Milktart

Apple pie

Cake

Muffins

Danish

Doughnut

Copenhagen

Scones

Rock buns

Chocolate éclair

Assorted cookies

Swiss rolls

Banana loaf

Rusks

Malva pudding

Grains

Wheat

Oats

Barley

Rye

Amaranth

Quinoa

Teff

Others not mentioned on the list

Cereals and breakfast porridge

All commercial cereals, including ones that need to be cooked and instant cereals

Weet-Bix

Oats

Bran

Maize/mieliepap

Malted sorghum

Corn (flakes & porridge)

Wholewheat porridge

Muesli

Granola (a common ingredient used is oats)

Kids’ cereals

Flours, wheat and starch

All products containing any of these ingredients

Atta (chapati flour)

Barley (flakes, flour, pearl)

Brans

Breading, bread stuffing, bread flour

Breaded or battered foods

Buckwheat

Bulgur

Cake flour

Chickpea flour

Cornflour

Durum (type of wheat)

Einkorn (type of wheat)

Emmer (type of wheat)

Farina

Farro/faro (also known as spelt or dinkel)

Fu (a dried gluten product made from wheat and used in some Asian dishes)

Graham flour

Hydrolysed wheat protein

Kamut (type of wheat)

Malt, malt extract, malt syrup, malt flavouring

Matzo, matzo meal

Modified wheat starch

Millet flour

Oatmeal, oat bran, oat flour, whole oats

Potato starch

Rice flour

Rye bread and flour

Seitan (a meat-like food derived from wheat gluten used in many vegetarian dishes)

Semolina

Spelt (type of wheat also known as farro, faro, or dinkel)

Sorghum

Soy flour

Triticale

Wheat bran

Wheat flour e.g. brown bread wheat flour/cake wheat flour/self-raising wheat flour

Wheat germ

Wheat starch

Sides like rice, pasta, etc.

All commercial rices, pastas, etc. including home-made flour pastas

Noodles

Fusilli

Abissine rigate

Horneli

Penne rigate

Spaghetti

Shells

Macaroni

Risotto rice

Basmati rice

Jasmine rice

Bonnet rice

Brown rice

Brown and wild rice

Long-grain rice

Parboiled rice

Standard rice

Barley

Samp and beans

Red-speckled beans

Stampkoring

Lentils

Split peas

Couscous

Beans (dried)

Polenta

Spelt

BEVERAGES

Alcohol

All varieties, including those claiming to be ‘lite’

Beers

Ciders

Liquors

Shooters

Dessert wines like port

Others not mentioned on the list – refer to the Yellow Food List for allowed alcohol

Fizzy drinks

All commercial and homemade (Soda Stream) versions, including ‘lite’, ‘zero’ or ‘diet’ versions

Cola

Lemon

Cream Soda

Granadilla

Orange

Pine Nut

Grape

Energy drinks

Diet drinks

Fruit drinks

All commercial and homemade drinks, including ‘low-calorie’ or ‘diet’ versions

Fruit juices

Fruit cordials

Vegetable juices, excluding homemade ones from the Green List

‘Aanmaak koeldrank’

Other drinks

Tinned coffee – generally containing other ingredients like dextrins, maltose, dextrose, etc.

Tea with added artificial ingredients

CANNED/BOTTLED/BOXED PRODUCTS

Bread spreads

Jam and jelly

Meat and vegetable extract

Fish paste

Sandwich spread

Peanut butter

Chocolate spread

Cheese spreads

Fruit halves

Jelly box desserts – even the ones that claim to be diabetic friendly, sugar free or low calorie

Dessert box

Muffin pre-mixes

Cake pre-mixes

Cookie pre-mixes

Flapjacks pre-mixes

Thickening agents such as gravy powder, maize starch or stock cubes

Soup packets (for cooking and instant cup), canned soup and freshly made

Packet sauces, e.g. cheese, mushroom, etc. and meat marinade packets

Spices and herbs that contain sugar, e.g. mixed spices (BBQ, etc.)

Others not mentioned on the list

DAIRY AND DAIRY-RELATED PRODUCTS

Cheese

All commercial cheeses containing more than two or three ingredients on the label

Cheese spreads

Processed cheese – usually packaged as single slices/small blocks/triangles/big soft blocks/flavoured

Tub cheese – low fat or reduced fat or flavoured

Cream

All commercial powdered or canned creams

Coffee creamer (powder)

Canned cream (dessert/whipping)

Milk

All low-fat/fat-free/reduced-fat/powdered milks

Low-fat milk

Fat-free milk

2% low-fat milk

Soy milk

Commercial almond milk

Rice milk

Condensed milk

Powdered milk such as almond/soy, etc.

Ice cream

Puddings

Custard

Low-fat yoghurt

Flavoured yoghurt

FATS AND OILS

Fats

All commercial fat spreads/margarines, etc.

Flavoured butters, e.g. garlic or herbs

Margarine

Block margarine

Oils and sauces

All oils that cannot withstand heat, and sauces

Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats, etc.

Seed oils and olive oil blends – be careful of these as they catch Banters out!

Blended cooking oils

Sunflower (<60% linoleic)

Sunflower (>70% oleic)

Canola (rapeseed) oil

Cottonseed oil

Cottonseed (hydrogenated)

Safflower (>70% linoleic)

Safflower (high oleic)

Soybean oil

Soybean (hydrogenated)

Grapeseed oil

Corn oil

Palm (hydrogenated)

Peanut oil

Salad creams

Salad dressings

Mayonnaise

Marinades

Sweet sauces, e.g. chocolate sauce

Tomato sauce

Mustard sauce

Chutney

Chilli sauce

Peri-peri sauce

Barbecue sauce

Thousand Island sauces

Steakhouse sauces

Pasta sauces – bottle and packet variety

Cook-in sauces – bottle and packet variey

Soy sauces

GENERAL

Fast food and takeaways

Burgers

Pizza

Fries

Crumbed/battered chicken, fish or meat

Hotdogs/foot-longs

Wraps

Desserts

Others not mentioned on the list

So-called health or Banting products

Be especially aware of these so-called health products: they are commonly found in health shops and the health aisles of supermarkets

Soya milk powder

Soya mince (organic)

Polenta

Quinoa (red and white mixed)

Soya lecithin granules

Blackstrap molasses

Agave nectar

Soy sauces

Organic tamari

Chocolate almond butter

Rolled oats (gluten free)

Puffed brown rice

Just protein (soy) whey proteins

Gluten-free flour mixes/self-raising flour/cake and biscuit mixes

Cake flour

Rice milk powder

Bread pre-mix

Rice cakes/crackers

Wheat germ

Coconut milk powder/almond milk powder

Any kind of slimming shakes

Watch out for shakes or products claiming to be Banting friendly!

Others not mentioned on the list

MEAT AND MEAT-RELATED PRODUCTS

Canned meats

Meatballs

Corned meat

Tuna in vegetable oil

Sardines in sauce

Pilchards in sauce

Viennas in brine, etc.

Others not mentioned on the list

Frozen meats

Crumbed nuggets

Crumbed chicken fingers

Crumbed chicken burger patties

Chikeroos

Beef patties

Breast steaks

Meat-free sausages (soy), etc.

Chicken steaklets

Meat pies

Crumbed fish

Fish fingers

Fish smackaroos

Fish bakes

Meal boxes

Ready-made meals

Other not mentioned on the list

Processed, cured and marinated meats

All meat that has been cured with sugar and/or marinated meats with added ingredients

Marinated chops like lamb, pork, beef, etc.

Marinated ribs

Polonies

Viennas – chicken, plain and diet variety

Liver spreads or pâtés – usually sealed in tubes

Cold processed meats, e.g. sandwich ham/ham/chicken/beef, etc. generally found at the deli

Frankfurters/processed salami

Rookwurst/Debreziner, etc.

Luncheon meats

Boerewors that contains more than two ingredients (they generally have an ingredient label)

Other types of sausages that contain more than two ingredients (they generally have an ingredient label)

Meat with spices

Crumbed/battered meat, e.g. crumbed chicken or hamburger patties or crumbed fish fingers (fresh variety)

All unfermented soya, e.g. vegetarian ‘protein’ found in ready-made meals, patties, etc.

NUTS/DRIED FRUIT/SWEETS, ETC.

Nuts and dried fruit

Nuts mixed with dried fruits

Sugar-coated nuts

Nuts coated in different spices

Chocolate-coated nuts

All varieties of dried fruits

Sweets and salty snacks
Salticrax	Flavoured crackers	Popcorn
Sweet biscuits	Corn thins	All types of chips
Lemon Creams	Rusks	Sweets
Wafers	Rice cakes	Chewing gum – be careful of those that claim to be sugar free!
Choc chips	All types of chocolates	Cracker breads
Shortbread	Toffees	Provitas
Tennis biscuits	Gums	Pretzels
Marie biscuits	Mallows	All types of maize snacks

STARCHY VEGETABLES AND VEGETABLE-RELATED PRODUCTS
Fresh starchy vegetables, fruits and legumes
Vegetables	Fruits	Legumes
Beetroots	Dates	*Beans*
Bean sprouts, alfalfa		Adzuki beans
Bean sprouts, lentils		Anasazi beans
Bean sprouts, mung		Black beans
Corn (mielies)		Fava beans
Parsnips		Garbanzo beans (chickpeas)
Potatoes (all kinds)		Kidney beans
		Lima beans
		Soybeans
		*Nuts*
		Carob nuts
		Peanuts
		Soy nuts
		*Peas*
		Black-eyed peas
		Green peas
		Snap peas
		Snow peas
		Split peas

Canned/bottled vegetables

Beans in a bottle, can or box – Borlotti, baked, red kidney, butter, etc.

Chickpeas

Lentils

Cream-style sweetcorn

Standard corn (pitted)

Carrots in brine

Garden peas

Mushrooms in brine

Beetroot – bottle and box varieties

Boxed salads of any kind

Others not mentioned on the list

Frozen vegetables

Peas

Sweetcorn

Mixed varieties of peas and sweetcorn

Vegetables in sauces, e.g. creamed spinach

Potato chips

SWEETENERS

All single-packaged or bottled sugars and products that contain these sugars as one or more of the ingredients

Agave and anything containing it

Artificial sweeteners (refer to Ingredients List for the complete list)

Fructose

Honey (except for 1 × 15 g on Orange Food List)

Malt

Molasses

Sugar – brown and white

Sugar – castor

Sugared or commercially pickled foods with sugar

Syrups of any kind

‘Refer to the Ingredients List under sugar for other names for sugar’

YELLOW FOOD LIST
BASIC BANTING RECIPES
Note: The values for these recipes are roughly calculated and may differ depending on the ingredients you use.
Bread, muffins, etc.
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Brilliant Banting bread	1 slice	17	10	7
Three-minute microwave flax muffin	1 muffin	21	15	3
Quick egg muffins	1 muffin	14	6	4

Granola and porridge
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Banting breakfast granola	1 serving/40 g	27	7	6
Banting breakfast granola	100 g	67	19	14
Chia-seed porridge	1 serving	52	6	13
Coconut almond porridge	1 serving	63	16	11

Sauces and dressings
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Banting mushroom sauce	30 ml	7	2	3
Banting mushroom sauce	50 ml	12	3	5
Banting cheeky chutney	5 ml	0	0	2
Banting cheeky chutney	15 ml	0	1	5
Banting cheese sauce	30 ml	14	5	2
Banting cheese sauce	50 ml	24	8	3
Banting mayonnaise	5 ml	5	0	0
Banting mayonnaise	15 ml	14	1	0
Banting pepper sauce	30 ml	18	2	5
Banting pepper sauce	50 ml	31	3	9
Banting salad dressing	5 ml	3	0	0
Banting salad dressing	15 ml	9	0	0
Banting tomato sauce	5 ml	1	0	0
Banting tomato sauce	15 ml	4	0	1

Sides
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Cauli mash	1 serving	20	10	12
Cauli rice	1 serving	4	3	6

BANTING FRIENDLY
Baked/homemade
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Banting seed crackers (The Gluten Free Gurus)	9 g	4	2	0
Banting seed crackers (The Gluten Free Gurus)	100 g	42	21	3
Grain-free crackers (Life Bake)	8 g	1	2	0
Grain-free crackers (Life Bake)	100 g	11	19	3
Grain-free granola (Life Bake)	40 g	9	8	1
Grain-free granola (Life Bake)	100 g	23	19	3
Grain-free toast (Life Bake)	25 g	3	5	1
Grain-free toast (Life Bake)	100 g	11	19	3
Low-carb rusks (The Gluten Free Gurus)	1 rusk	9	3	2
Note: If you are not sure if the product is Banting friendly, always refer to the Ingredients List and if the product contains any of the warning ingredients, then you know it’s a false Banting product.

BEVERAGES
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Coconut water	100 ml	0	<0.20	6
Coconut water	290 ml	0	1	17

Alcohol
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Note: Only occasionally. During weight-loss stage alcohol is NOT recommended!
Spirit, brandy (alc 43% v/v; 33% w/w)	Single (25 ml)	0	0	0
Spirit, brandy (alc 43% v/v; 33% w/w)	100 g	0	0	0
Spirit, cane (alc 43% v/v; 33% w/w)	Single (25 ml)	0	0	0
Spirit, cane (alc 43% v/v; 33% w/w)	100g	0	0	0
Spirit, gin (alc 43% v/v; 33% w/w)	Single (25 ml)	0	0	0
Spirit, gin (alc 43% v/v; 33% w/w)	100 g	0	0	0
Spirit, rum (alc 43% v/v; 33% w/w)	Single (25 ml)	0	0	0
Spirit, rum (alc 43% v/v; 33% w/w)	100 g	0	0	0
Spirit, vodka (alc 43% v/v; 33% w/w)	Single (25 ml)	0	0	0
Spirit, vodka (alc 43% v/v; 33% w/w)	100 g	0	0	0
Spirit, whisky (alc 43% v/v; 33% w/w)	Single (25 ml)	0	0	0
Spirit, whisky (alc 43% v/v; 33% w/w)	100 g	0	0	0
Wine, red dry (alc 12% v/v; 10% w/w)	100 ml standard serve	0	0	3
Wine, red semi-sweet (alc 12% v/v; 10% w/w)	100 ml standard serve	0	0	3
Wine, red sparkling (alc 12% v/v; 10% w/w)	100 g	0	0	3
Wine, red sparkling (alc 12% v/v; 10% w/w)	150 ml standard serve	0	0	5
Wine, rosé dry (alc 12% v/v; 10% w/w)	100 ml standard serve	0	0	3
Wine, rosé semi-sweet (alc 12% v/v; 10% w/w)	100 ml standard serve	0	0	3
Wine, rosé sparkling (alc 12% v/v; 10% w/w)	100 g	0	0	3
Wine, rosé sparkling (alc 12% v/v; 10% w/w)	150 ml standard serve	0	0	5
Wine, white dry (alc 12% v/v; 10% w/w)	100 ml standard serve	0	0	3
Wine, white semi-sweet (alc 12% v/v; 10% w/w)	100 ml standard serve	0	0	3
Wine, white sparkling (alc 12% v/v; 10% w/w)	100 g	0	0	3
Wine, white sparkling (alc 12% v/v; 10% w/w)	150 ml standard serve	0	0	5

OTHER
Sweet treats
Food/product	Portion/serving size	Fat (g)	Protein (g)	Glycaemic/net carb (g)
Note: Only occasionally. Once every four to six weeks is fine.
Chocolate, dark, 70–85% cacao solids	15 g	6	1	5
Chocolate, dark, 70–85% cacao solids	30 g	12	2	10
Chocolate, dark, 70–85% cacao solids	100 g	43	8	35
Lindt Excellence 70% Cocao chocolate bar (may contain traces of soya lecithin)	20 g (2 squares)	8	2	7
Lindt Excellence 70% Cocao chocolate bar (may contain traces of soya lecithin)	40 g (4 squares)	16	4	14
Lindt Excellence 70% Cocao chocolate bar (may contain traces of soya lecithin)	100 g	41	10	34
Lindt Excellence 85% Cocao chocolate bar (may contain traces of soya lecithin)	20 g (2 squares)	1	2	4
Lindt Excellence 85% Cocao chocolate bar (may contain traces of soya lecithin)	40 g (4 squares)	2	4	8
Lindt Excellence 85% Cocao chocolate bar (may contain traces of soya lecithin)	100 g	46	11	19
Lindt Excellence 90% Dark chocolate bar (may contain traces of soya lecithin)	20 g (2 squares)	11	2	3
Lindt Excellence 90% Dark chocolate bar (may contain traces of soya lecithin)	40 g (4 squares)	22	4	6
Lindt Excellence 90% Dark chocolate bar (may contain traces of soya lecithin)	100 g	55	10	14

INGREDIENTS LIST
Please take note: If you look at a label and one of the ingredients is a YES, but the rest are NO, then it means the product is a NO! If all the ingredients in the product are YES, then this makes the product a YES!
COMMON ADDITIVES
INGREDIENT NAME	YES	NO
Alpha tocopherols		NO
Amino acids (L-tryptophan, L-lysine, L-leucine, L-methionine)	YES
Ammonium phosphate		NO
Ammonium sulfate		NO
Annatto extract		NO
Artificial flavour		NO
Ascorbic acid		NO
Autolysed yeast extract		NO
Azodicarbonamide		NO
Baking soda	YES
Beta-carotene		NO
BHA		NO
BHT		NO
Calcium carbonate		NO
Calcium chloride		NO
Calcium lactate		NO
Calcium propionate		NO
Calcium silicate		NO
Calcium sorbate		NO
Calcium sulphate		NO
Caramel colour		NO
Carbon dioxide		NO
Carrageenan		NO
Cellulose gel		NO
Chymosin	YES
Citric acid		NO
Citrus Red No. 2		NO
Cochineal extract or carmine		NO
Disodium guanylate		NO
EDTA		NO
Egg yolks	YES
Enzymes	YES
FD&C Blue Nos. 1 and 2		NO
FD&C Green No. 3		NO
FD&C Red Nos. 3 and 40		NO
FD&C Yellow No. 5 (tartrazine) and No. 6		NO
Folate or folic acid	YES
Fruit and vegetable juices		NO
Gelatine		NO
Glycerine		NO
Grape skin extract		NO
Guar gum		NO
Hydrolysed soy protein		NO
Inosinate		NO
Iron ammonium citrate		NO
Iron or ferrous sulfate	YES
Lactase	YES
L-cysteine		NO
Microparticulated egg white protein		NO
Modified food starch		NO
Mono- and diglycerides		NO
Monocalcium phosphate		NO
Monosodium glutamate (MSG)		NO
Natural flavouring		NO
Niacin	YES
Niacinamide	YES
Nitrous oxide		NO
Olestra		NO
Orange B		NO
Papain	YES
Paprika oleoresin		NO
Pectin		NO
Polydextrose		NO
Polysorbates		NO
Potassium iodide		NO
Potassium sorbate		NO
Rennet	YES
Riboflavin (vitamin B2)	YES
Saffron		NO
Silicon dioxide		NO
Sodium benzoate		NO
Sodium erythorbate		NO
Sodium nitrite		NO
Sorbitan monostearate		NO
Sorbitol		NO
Soy lecithin		NO
Spices		NO
Thiamine hydrochloride		NO
Tocopherols (vitamin E)		NO
Vitamin D	YES
Whey		NO
Whey protein concentrate		NO
Xanthan gum		NO

CHEMICAL NAMES AND IDENTIFIERS FOR MSG
INGREDIENT NAME	YES	NO
Glutamic acid, monosodium salt, monohydrate		NO
L-Glutamic acid, monosodium salt, monohydrate		NO
L-Monosodium glutamate monohydrate		NO
Monosodium glutamate		NO
Monosodium L-glutamate monohydrate		NO
MSG monohydrate		NO
Sodium 2-aminopentanedioate		NO
Sodium glutamate monohydrate		NO
UNII-W81N5U6R6U		NO

SOY AND RELATED PRODUCTS
INGREDIENT NAME	YES	NO
Dark soy sauce		NO
Dietary soy protein		NO
Flavonoids		NO
Fortified soymilk		NO
Hydrolysed vegetable protein		NO
Hydrolysed soy protein		NO
Isoflavanoid		NO
Isoflavone		NO
Isoflavones		NO
Legume		NO
Soya		NO
Soybean		NO
Soybean-barley paste		NO
Soybean oil		NO
Soy concentrates		NO
Soy fibre		NO
Soy flour		NO
Soy food		NO
Soy isoflavones		NO
Soy isolates		NO
Soy lecithin		NO
Soymilk		NO
Soy nuts		NO
Soy oil		NO
Soy phosphatidylcholine complex (IdB 1016)		NO
Soy phosphatidylinositol (PI)		NO
Soy product		NO
Soy protein		NO
Soy protein isolate		NO
Soya saponins		NO
Soya sauce		NO
Textured vegetable protein		NO
Tofu		NO
Vegetable oil		NO
Yuba		NO

SUGAR AND RELATED PRODUCTS
INGREDIENT NAME	YES	NO
Advantame		NO
Agave syrup		NO
Alitame		NO
Acesulfame potassium (acesulfame-K)		NO
Aspartame		NO
Aspartame-acesulfame salt		NO
Barley malt		NO
Beet sugar		NO
Berbedos sugar		NO
Blackstrap molasses		NO
Brazzein		NO
Brown sugar		NO
Brown rice syrup		NO
Buttered sugar		NO
Buttered syrup		NO
Cane-juice crystals		NO
Cane juice		NO
Cane sugar		NO
Castor sugar		NO
Caramel		NO
Carob syrup		NO
Coconut sugar		NO
Confectioner’s sugar		NO
Concentrate		NO
Corn sweetener		NO
Corn syrup		NO
Corn syrup solids		NO
Curculin		NO
Crystal fructose		NO
Cyclamates		NO
Cyclamic acid		NO
Date sugar		NO
Demerara sugar		NO
Dextran		NO
Dextrose		NO
Diatase		NO
Diastatic malt		NO
Erythritol	YES
Ethyl maltol		NO
Evaporated cane juice		NO
Florida crystals		NO
Fructose		NO
Fruit juice		NO
Fruit juice concentrate		NO
Galactose		NO
Glucose		NO
Glucose solids		NO
Glucose syrup		NO
Glucin		NO
Glycerol		NO
Glycyrrhizin		NO
Glycerin		NO
Golden sugar		NO
Golden syrup		NO
Grape sugar		NO
HFCS (high-fructose corn syrup)		NO
Honey	YES
Hydrogenated starch hydrolysates		NO
Inulin		NO
Intense		NO
Invert sugar		NO
Invert syrup		NO
Icing sugar		NO
Isomalt		NO
Lactitol		NO
Lactose	YES
Mabinlin		NO
Malt sugar		NO
Malt syrup		NO
Maltodextrin		NO
Malto-oligosaccharide		NO
Maltitol		NO
Maltose		NO
Mannitol		NO
Maple syrup		NO
Miraculin		NO
Mogroside mix		NO
Molasses		NO
Molasses syrup		NO
Monatin		NO
Monellin		NO
Muscovado sugar		NO
Neohesperidin dihydrochalcone		NO
Neotame		NO
Oat syrup		NO
Organic raw sugar		NO
Osladin		NO
Pentadin		NO
Raw sugar		NO
Refiner’s syrup		NO
Rice bran syrup		NO
Rice malt syrup		NO
Rice syrup		NO
Saccharin		NO
Salt of aspartame-acesulfame		NO
Sodium cyclamate		NO
Sorbitol		NO
Sorghum syrup		NO
Stevia	YES
Sucralose		NO
Sucrose		NO
Sugar		NO
Syrup		NO
Table sugar		NO
Tagatose		NO
Tapioca syrup		NO
Thaumatin		NO
Treacle		NO
Turbinado sugar		NO
Yellow sugar		NO
Xylitol	YES

TARTRAZINE
INGREDIENT NAME	YES	NO
CI 19140		NO
FD&C Yellow 5 Lake		NO
FD&C Yellow No. 5		NO
Acid Yellow 23		NO