10 ounces of milkMilk Group
10 ounces of milk
1 cup of soy milk
10 ounces of buttermilk
16 ounces of plain whole milk yogurt
Carbs in Yogurt
Flavored yogurt contains added sugars, averaging 35 grams per cup.
Plain yogurt will contain fewer net carbs than what is listed here if it tastes very sour, indicating bacteria have fermented the sugar, and in so doing created more nutrition for you.
Starch Group (measured after cooking)
1 slice of bread (weighing 1 ounce)
1/4 large bagel or large muffin
1/2 hamburger bun, hotdog bun, pita bread, English muffin
Rice, pasta millet, couscous (1/3 cup)
Beans (pinto, kidney, garbanzo, lentils; 1/2 cup)
Starchy vegetable (potato, corn, peas, sweet potato, yam; 1/2 cup)
Tortilla, flour or corn (6-inch size)
Crackers (6 saltine or 3 graham squares)
Popcorn (3 cups)
Oatmeal, kasha, grits, bulgur (1/2 cup)
Boxed cereal (Cheerios, 3/4 cup; Raisin Bran, 1/2 cup)
Fruit Group
1 small apple, orange, peach, pear, or nectarine (1/2 if large fruit)
1 small banana (1/2 of average banana)
1/2 grapefruit
1/2 cup unsweetened applesauce
3/4 cup fresh pineapple chunks, blueberries, or blackberries
17 grapes
3 prunes
1 date
1¼ cups strawberries, or watermelon
1 cup cantaloupe, honeydew, or papaya
1 large kiwi
2 tablespoons raisins, dried and sweetened cranberries
1/2 cup orange juice, apple juice, or grapefruit juice
Sweets Group
Cookie (2½-inch)
Ice cream (1/2 cup)
Chocolate or candy bar (1 ounce)
Non-Starchy Vegetables, Nuts, and Seeds
The following non-starchy vegetables contain about 5 grams of carbohydrate per 1/2 cup cooked or 1 cup raw:
Artichokes, asparagus, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, eggplant, greens, jicama, kohlrabi, leeks, okra, onions, pea pods, peppers, pumpkin, spinach, summer squash, tomato sauce, turnips, and zucchini.
Nuts and seeds contain about 5 grams of carbohydrate per ounce (handful).
Meats, Proteins, and Fats
The following meats, protein foods, and fats contain little or no carbohydrate:
| meat | tuna | tofu |
| chicken | mayonnaise | eggs |
| butter | cheese | olives |
| fish | avocado | sour cream |
| liver/liverwurst | cottage cheese | oyster |
| marrow bones | cream cheese | shellfish |
| oil |
Free Foods
The following are insignificant sources of carbohydrate:
| coffee | allspice | basil |
| tea (green, black, herbal) | tumeric | parsley |
| lettuce, salad greens | vanilla bean | thyme |
| broth | spices in general (dried | oregano |
| salsa | and fresh) | tarragon |
| garlic | ginger | herbs in general |
| lemons/limes | mineral water | (dried or fresh) |
| cinnamon | sprouts | |
| nutmeg | radish |