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HOW TO USETHE ATKINS CARB COUNTER CARB COUNTER3 How to Use theAtkins Carb Counter27 Fruit5 Atkins & OtherLow-Carb Specialty Foods32 Legumes8 Baking Ingredients30 Grains, Noodles & Pasta33 Nuts & Seeds9 Beef, Lamb, Pork& Other Meats35 Oils, Fats, Vinegar& Salad Dressings11 Beverages &Alcoholic Beverages37 Poultry14 Breads, Crackers,Tortillas & Wraps38 Sauces & Marinades41 Snacks16 Candy & Chewing Gum43 Soups17 Cereals45 Sweeteners,Spreads & Syrups19 Condiments & Seasonings20 Dairy, Eggs &Dairy Substitutes23 Desserts47 Vegetables51 Vegetarian Products54 Chain RestaurantsTHE CARB COUNTER has one purpose only—to tell you the Atkins net carbcount of as many foods as humanly possible. It is not a calorie counter, nor is it acomprehensive encyclopedia of food counts. You won’t learn how much calciuma food has, how many grams of omega-6 fat, how much protein or how much vitaminC. All of that information is available elsewhere. What is not widely available—untilnow—is a way of answering the all-important question, “How many net carbs doesthis portion of food that I’m about to eat contain?”Knowing that number is going to make it possible for you to do Atkins the right way,the effective way, and the way that works for you, no matter what Atkins Diet plan(Atkins 20 or Atkins 40 ) you’re on.TM What’s more, we based our net carb counts on realistic amounts of food—the amountof a food you’re actually likely to eat! Remember, manufacturers are famous for making“serving sizes” ridiculously unrealistic in order to make their numbers look less bad.We’ve all seen examples of this: A single cookie you’d eat in two bites is labeled“2 servings” with “1/ 2 cookie” constituting one “serving”; or a small 8 ounce bottle ofjuice at the convenience store with a label claiming it’s “2 servings”.To learn more about net carbsvisit atkins.comTOTAL CARBS (16g) - FIBER (5g) - GLYCERIN (9g) 2g ATKINSNET CARBSOur net carb counts are based on the realportions of foods real people eat. If we’retalking about an Atkins Bar, for example,we’ll give you the net carbs in an AtkinsBar—we don’t tell you that an Atkins bar is“two servings” and then give you the netcarbs per “serving”.25 Fish & Shellfish1 ATKINS CARB COUNTERATKINS CARB COUNTER 3
That means you can depend on these net carb counts being reliable numbers thatyou can use to calculate the number of carbs you’re consuming that have a significantimpact on your blood sugar—so that you can stay within the parameters of the AtkinsDiet. But there’s one important thing to remember: we included a lot of foods in theAtkins Carb Counter that you probably will not be eating on the Atkins Diet, andprobably shouldn’t be eating on any diet. We put them in so you could see the carbcount of different common foods, so you could compare high carb choices with lowercarb choices, or, in some cases, so you could see just how high in carbs and sugara given food really is.Remember: Every single food listed here is not right for every phase; and some foods are not rightfor any phase! Choose wisely!What to AvoidFor example, manufactured trans fats, which are hydrogenated or partiallyhydrogenated oils, have absolutely no place in a healthy diet. Even if you stay awayfrom 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 40times as much omega-6 fats as omega-3 fats in our diet because the former are usedin most processed foods. Ideally, the ratio should be 1 to 1. That’s why we recommendyou not cook with certain oils or eat products that contain them. Specifically, steer clearof soybean, regular safflower—the high-oleic type is fine—corn and peanut oil, as wellas “vegetable” oil, which can contain any of the above.In addition to relying on the Carb Counter, it’s a good idea to become a careful readerof Nutritional Facts panels on processed foods, which allow you to calculate gramsof Net Carbs. Be sure to also scan the list of ingredients to make sure that hiddensugars and other problematicAbbreviations and Symbolsingredients discussed abovearen’t included.pkg . package T. tablespoonlg . largeC. cup4sl. slicew/. withdia . diameterlb . poundea . eachmed . medium sm. smallenv . envelopeoz. ouncesq. squareg . grampkt. packett . teaspoon . less than ATKINS CARB COUNTERw/o . without". inchATKINS &OTHER LOW-CARBSPECIALTY FOODSNetAmount CarbsPlease check atkins.com for the most recent nutritionalinformation on Atkins products and new additions.NetAmount CarbsAtkins Meal BarsBlueberry Greek Yogurt1 barChocolate Chip Cookie Dough 1 barChocolate Chip Granola1 barChocolate Peanut Butter1 barChocolate Peanut Butter Pretzel 1 barCookies & Crème1 barPeanut Butter Granola1 barPeanut Fudge Granola1 barVanilla Pecan Crisp1 barChocolate Almond Caramel 1 barBirthday Cake1 barS’Mores1 bar5.03.03.03.04.04.04.04.04.03.04.04.0Peanut Butter ProteinWafer Crisps1 barHoney AlmondVanilla Crunch Bites13 bitesDark Chocolate Sea SaltCaramel Crunch Bites 11 bitesSnickerdoodle1 barHoney Almond Greek Yogurt 1 bar3.03.04.03.03.0Atkins Ready-to-Drink ShakesCafé Caramel1 shake 3.0Dark Chocolate Royale 1 shake 2.0Creamy Vanilla1 shake 2.0Milk Chocolate Delight1 shake 2.0Mocha Latte1 shake 4.0Strawberry1 shake 2.0Chocolate Banana1 shake 4.0Creamy Chocolate (meal) 1 shake 4.0Vanilla Cream (meal)1 shake 3.0Atkins Snack BarsAtkins Iced Coffee ShakesCaramel ChocolateCafé au Lait1 shake 3.0Peanut Nougat1 bar 3.0Vanilla Latte1 shake 4.0Caramel DoubleAtkinsEnergyShakesChocolate Crunch1 bar 4.0Creamy Caramel1 shake 1.0Caramel Chocolate Nut Roll 1 bar 3.0Creamy Chocolate1 shake 3.0Chocolate Chip Crisp1 bar 4.0Cranberry Almond1 bar 3.0Lemon1 bar 3.0Peanut Butter Fudge Crisp 1 bar 3.0Triple Chocolate1 bar 4.0White Chocolate Macadamia 1 bar 4.0Lemon Vanilla ProteinThe following nutrition information is accurate to the best ofWafer Crisps1 bar 4.0our knowledge as of February 2021.(https://ndb.nal.usda.gov/ndb/)ATKINS CARB COUNTER 5
ATKINS & OTHER LOW-CARBSPECIALTY FOODS continuedNetAmount CarbsAtkins Entrée Frozen MealsAsian-Style Chicken Stir Fry 1 trayBeef Merlot1 trayAtkins Endulge TreatsBeef Teriyaki Stir-Fry1 trayCaramel Nut Chew1 bar 2.0Cheesy Chicken Risotto1 trayChocolate Candies1 pack 1.0Chicken & Broccoli Alfredo 1 trayChocolate Caramel FudgeChicken Margherita1 trayDessert Bar1 bar 3.0Chicken Marsala1 trayChocolate Caramel Mousse 1 bar 2.0Chili Con Carne1 trayChocolate Coconut1 bar 2.0Crustless Chicken Pot Pie 1 trayChocolate Covered Almonds 1 pack 2.0Meat Lasagna1 trayChocolate Peanut Candies 1 pack 1.0Meatloaf w/ PortobelloMushroom Gravy1 trayDark Chocolate CoveredPeppermint Patties1 piece 2.0Mexican-Style Chickenand Vegetables1 trayDulce de Leche CakeDessert Bar1 bar 3.0Mongolian-Style BeefCauliflower Bowl1 bowlLemon Tart Dessert Bar1 bar 3.0Pepperoni Pizza1 pizzaMilk ChocolateCaramel Squares3 pieces 2.0Pork Verde1 trayNutty Fudge Brownie1 bar 2.0Roasted Turkey with GarlicMashed Cauliflower1 trayPeanut Butter Cups2 pieces 2.0Shrimp Scampi1 trayPeanut Caramel Cluster1 bar 3.0Three Meat Pizza1 pizzaPecan Caramel Clusters 2 packs 2.0Strawberry CheesecakeAtkins Frozen SnacksDessert Bar1 bar 3.0Bacon CheddarCauliflower Bites6 bitesAtkins Breakfast Frozen MealsParmesan GarlicBacon Scramble1 bowl 5.0Cauliflower Bites6 bitesHam and Cheese Omelet 1 omelet 4.0Atkins Frozen TreatsFarmhouse-StyleCaramel Brownie Bites3 bitesSausage Scramble1 bowl 5.0Cheesecake Bites2 bitesNetAmount Carbs6 ATKINS CARB 08.06.08.011.02.04.03.03.0ATKINS & OTHER LOW-CARBSPECIALTY FOODS continuedNetAmount CarbsNetAmount CarbsFrosting, Chocolate or Vanilla, prepared1 T 0.0Other Low Carb ProductsBaking & Cooking ProductsLow Carb, Gluten FreeWhite Bread Mix, prepared 1 sl 2.0Better Bowls Sugar FreeMuffin Mix, preparedGelatin Mix, all flavors,prepared1/2 C0.0Pudding Mix, Chocolate,prepared w/ whole milk 1/2 C 11.0Pudding Mix,Salted Caramel,prepared w/ whole milk 1/2 C 11.0Pudding Mix, Vanilla,prepared w/ whole milk 1/2 C 11.0Dixie Diners’ Carb Counters Angel Food Cake Mix,prepared5.2 oz 1.0 B rownie Mix, prepared2" sq 1.0Instant Mashers, Cheddar& Bacon, prepared1/2 C 5.0Muffin Mix, AppleCinnamon, prepared1 ea 4.0Snackin’ Cake Mix, CinnamonSwirl, prepared2.3" sq 2.0Thick It Up Thickener1 t 0.0LC Foods Low Carb MixesBanana Bread, prepared1 sl 1.0Chocolate Brownie Mix13g 1.0Chocolate Chip Cookie Mix1/4 C1.01 ea 1.0Pizza and Calzone Mix 1.0Breakfast CerealsAll Natural Carb-ControlledGranola Maple Oat1/2 C 4.0Dixie Diners’ Carb CountersApple Cinnamon1 pkt 3.0Kay’s Naturals ProteinApple Cinnamon, dry1.2 oz 15.0Nutlettes, dry1/2 C 6.0Nutritious LivingStaySteady, Original, dry1/2 C 7.0Sensato High FiberApple CinnamonHot CerealNut & Flax Granola, drySmaps Sweet Maple, dry1/2 C2.02.01/2 C 2.01/2 CPrepared SoupsDixie Diners’ Carb CountersBroccoli & Cheese Soup Mix 1 1.0Skinni Spaghetti1 C 4.0NutriWiseCream of Mushroom Soup 1 pkt 5.0ProtiDIETChciken Noodle Soup 1 pouch 5.0ATKINS CARB COUNTER 7
BAKINGINGREDIENTSNetAmount CarbsNetAmount CarbsAlmond Meal/FlourArrowrootBaking SodaBaking Chocolate,UnsweetenedBaking PowderChocolate Chips,SemisweetCinnamon, groundCocoa Powder,UnsweetenedCoconut, ShreddedUnsweetenedSweetenedCoconut FlourCoconut Milk,Canned, RegularCornmealCream of TartarDried Egg WhitesEgg ReplacementErythritolFlaxseed MealFlour, White, All PurposeFlour, Whole WheatAll PurposePastry8 ATKINS CARB COUNTER1/2 C1T1/2 t6.06.80.01 oz1/2 t4.00.02 T 16.51 t 0.72T2.71/4 C1.31/4 C 10.01/4 C6.01/2 C2T1t2T1 oz1T1/4 C1/4 C1/4 C1/4 C2.09.71.80.80.50.00.023.018.019.0Gelatin, Unflavored forBaking & Canning1 envMolasses1TNutmeg, ground1tOat Flour1/4 CPure Vanilla & Other Extracts 1 tRice Flour, White1/4 CRice Flour, Brown1/4 CRye Flour, Medium1/4 CSoy Flour1/4 CStevia (pure powder)1tSucralose-Brown SugarBlend for Baking1/4 CSucralose-SugarBlend for Baking1/4 CSugar, Brown, packed1/4 CSugar, Confectioners1/4 CSugar, White1/4 CSugar & Stevia Blend1/4 CTruvia Baker’s Bag1/4 8.054.229.950.416.012.00.0BEEF, LAMB, PORK& OTHER MEATSNetAmount CarbsLambChop, Loin or Rib6 oz 0.0Ground6 oz 0.0Leg6 oz 0.0BeefRoast6 oz 0.0Brisket6 oz 0.0Shoulder6 oz 0.0Corned Beef6 oz 0.8Stew Meat6 oz 0.0Chuck6 oz 0.0NetAmount CarbsChuck Eye SteakCorned BrisketCubed SteakEye RoundFlank SteakGround Chuck/RoundLiver, CalfLondon BroilPrime RibRib Eye Roast/SteakShell SteakShort RibsSirloin SteakSkirt SteakTenderloinTop Loin6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 oz6 PorkBacon, Slab, Sliced3 sl 0.5Canadian Bacon3 sl 1.4Chop, Center Cut6 oz 0.0Chop, Loin6 oz 0.0Ground6 oz 0.0Ham6 oz 0.0Loin Roast6 oz 0.0Scrapple4 oz 15.6Spam2 oz 1.7Spare Ribs6 oz 0.0Stew Meat6 oz 0.0Tenderloin6 oz 0.0Game MeatsBeefalo6 oz 0.0Buffalo (Bison)6 oz 0.0VealRabbit6 oz 0.0Breast6 oz 0.0Venison6 oz 0.0Chop, Loin or Rib6 oz 0.0Cutlet6 oz 0.0FrankfurtersGround6 oz 0.0Beef1 frank 1.8Round Steak6 oz 0.0Beef & Pork1 frank 3.7Scallops6 oz 0.0Hebrew National1 frank 1.0Shank6 oz 0.0Pork1 frank 0.1Shoulder6 oz 0.0Stew Meat6 oz 0.0SausagesAndouille, Pork1 link 0.5GoatBeef2 oz 0.2Roast6 oz 0.0Beef & Pork1 link 1.1ATKINS CARB COUNTER 9
BEEF, LAMB, PORK& OTHER MEATS continuedNetAmount CarbsNetAmount CarbsBratwurst1 linkBreakfast, Pork1 linkBulk, Pork3 ozCheddarwurst1 linkCheese Dog1 linkChicken w/ Apple2 ozChicken w/ Dried Tomato2 ozChicken & Turkey w/ Gruyère 2 ozChorizo2 ozItalian, Hot2 ozItalian, Sweet2 ozKielbasa, Beef2 ozKielbasa, Beef & Pork2 ozKielbasa, Pork & Turkey2 ozKnockwurst1 linkLinguica2 ozSmoked, Beef4 ozSmoked, Hot4 2.71.3Pork RollProsciuttoRoast Beef, SlicedSalamiBeefBeef & PorkPorkSopressata (dry salami)5 sl6 oz1 oz0.60.03.03 sl3 sl3 sl1 oz1.51.00.51.0Frozen Heat & Eat Meals(Also see Atkins & Other Low-CarbSpecialty Foods)Banquet Salisbury Steak 1 serv 7.0Lean CuisineSteak Portabella1 serv 8.0Steak Umm Sliced Steaks 1 ea 0.0Stouffer’s Family Size DinnersBaked Chicken1 serv 16.0Cheese Manicotti1 serv 28.0Chicken and BroccoliPasta Bake1 serv 23.0Creamed Chipped Beef 1 serv 8.0Deli, Luncheon and Cured MeatsFried Chicken1 serv 27.0Green Peppers Stuffed w/BolognaBeef & Tomato Sauce 1 serv 18.0Beef3 sl 2.1Lasagna w/Beef & Pork3 sl 2.2Meat & Sauce1 serv 25.0Ham, Deli StyleMeatloaf1 serv 8.0Baked, sliced6 oz 3.2Salisbury Steak1 patty 7.0Boiled, sliced6 oz 3.0Deviled4 oz 1.9Honey Cured, sliced6 oz 3.8Liverwurst4 sl 5.8Mortadella6 oz 5.2Olive Loaf3 sl 5.9Pancetta3 oz 0.0Pastrami, Beef1 sl 0.6Pepperoni6 oz 0.010 ATKINS CARB COUNTERBEVERAGES& ALCOHOLICBEVERAGESNetAmount CarbsNetAmount CarbsChocolate DrinksCanfield’s Diet ChocolateFudge Soda12 ozHot Cocoa1 pktHot Cocoaw/ Marshmallows1 pktNestlé No Sugar AddedHot Cocoa Mix1 servNo-Mu Hot ChocolatePowder6gSwiss Miss Reduced CalorieHot Cocoa Mix1 pktSwiss Miss Hot Cocoa,No Sugar Added1 pktCoffee & Coffee DrinksCappuccinoInstant Powder1tInstant Powder, Decaf1tSugar-Free Mix3TSugar-Free Mix, Decaf3TCoffeeBlack, Brewed1CBlack, Decaf, Brewed1CDecaf, Instant1CWith 1 T Cream1CWith 1 T Whole Milk1CIced, w/ 1 T Whole Milk 12 0.40.7StarbucksCaffè Americano12 oz 2.0Caffè Lattew/ Whole Milk12 oz 14.0Cappuccinow/ Whole Milk12 oz 9.0Espresso, Black1.5 oz 2.0Espresso w/ Whole Milk 12 oz 9.0Frappuccino, Bottled1 serv 53.0Latte, Iced,w/ Whole Milk12 oz 10.0Mocha w/ Whole Milk12 oz 30.0Mocha Frappuccino12 oz 39.8Carbonated Beverages,Soda, MixersCherry Cola12 ozCherry Cola, Diet12 ozClub Soda12 ozCola12 ozCola, Diet12 ozDiet Sodas, all flavors12 ozGinger Ale12 ozGrape Soda12 ozLemon/Lime Soda12 ozRoot Beer/Birch Beer12 ozSeltzer12 ozSeltzer, Essence Flavored 12 ozSweetleaf Stevia Water Dropsall flavors1mlTonic Water12 ozTonic Water, Sugar Free12 ozATKINS CARB .032.20.0 11
BEVERAGES &ALCOHOLIC BEVERAGES continuedNetAmount CarbsEnergy Sports DrinksCoconut Water, Fresh8 ozGatorade8 ozGatorade, Lower Sugar12 ozMonster8 ozMonster, Absolutely Zero8 ozRed Bull8.4 ozRed Bull, Sugar Free8.4 ozRockstar Energy8 ozRockstar Energy, Sugar Free 8 oz6.313.68.029.01.028.03.032.00.0Fruit JuicesApple, unsweetened4 oz 13.8Apricot Nectar4 oz 17.3Cranberry Juice Cocktail,Frozen Concentrate2 T 18.6Cranberry Juice Cocktail,Light4 oz 5.5Cranberry Juice Cocktail4 oz 17.1Fruitables MixedFruit & Vegetable4 oz 16-18Fruit Punch4 oz 15.0Grape, unsweetened4 oz 18.4Grapefruit, sweetened4 oz 13.8Grapefruit, unsweetened4 oz 10.9Guava Nectar4 oz 17.4Kool-Aid, Sugar-Free Mix,all flavors1 pkt 0.0Lemon2 T 2.0Lime2 T 2.4Mango Nectar4 oz 16.112 ATKINS CARB COUNTERNetAmount CarbsOrange, freshOrange, from anaPassion Fruit, freshPeach Nectar, cannedPear Nectar, cannedPineapple, unsweetenedPruneTangerine-Orange4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 oz12.712.014.014.216.616.619.015.821.112.5Lemonade / LimeadeBottled, Diet8 ozBottled, sweetened8 ozCanned, No Added Sugar 8 ozCrystal Light1/5 pktMinute Maid Light, bottled 8 ozPrepared from concentrate 8 ozPrepared from powder8 ozTrue Lemon Mix1 pktTrue Lime Mix1 pktTrue Grapefruit Mix1 pktTrue Orange Mix1 pkt1.329.00.02.04.025.817.60.50.50.50.5Tea & Tea DrinksBottled Iced TeaGreen, unsweetened8 ozLemon Flavored8 ozLemon Flavored, Diet8 ozRaspberry, Diet8 ozBrewed TeaBlack8 ozWith 1 T Milk8 oz0.022.00.01.00.00.7BEVERAGES &ALCOHOLIC BEVERAGES continuedNetAmount CarbsWith 1 T Cream8 oz 0.4Chamomille8 oz 0.5Peppermint8 oz 0.0Iced TeaDiet8 oz 0.0Lipton Pureleaf,Unsweetened8 oz 0.0Sweetened8 oz 21.0True Lemon Mix1/8 pkt 1.0Unsweetened, from instant 8 oz 0.4With Stevia8 oz 0.0Vegetable JuicesCarrot4 ozClam & Tomato4 ozTomato4 ozVegetable Juice Cocktail4 oz10.014.04.04.5NetAmount CarbsAlcoholic BeveragesBeer“Lite”12 ozLow Carb12 ozNear ( 0.5% alcohol)12 ozNonalcoholic12 ozBourbon1 ozChampagne1 ozGin1 ozRum1 ozScotch1 ozSherry, Dry1 ozVodka1 ozWine, Red3.5 ozWine, Rosé3.5 ozWine, White, Sauvignon3.5 ozCocktail MixesBloody Mary3.5 ozMargarita3.5 ozMargarita, Baja Bob’sVitamin WaterLow Carb4 ozGlaceau20 oz 33.0Margarita,Glaceau Zero, Sugar Free 20 oz 4.0Master of Mixes, Lite4 ozMojito, Baja Bob’sWaterLow Carb4 ozBottled8 oz 0.0Piña Colada3.5 ozLa Croix, all flavors8 oz 0.0Screwdriver3.5 ozSparking Mineral8 oz 0.0Strawberry Daiquiri,Spring8 oz 0.0Master of Mixes, Lite4 ozTap8 oz 0.0Sweet ‘N Sour,Master of Mixes, Lite4 ozATKINS CARB 03.313.83.03.03.022.28.55.06.0 13
BREADS, CRACKERS,TORTILLAS & WRAPSNetAmount CarbsBREADS, CRACKERS,TORTILLAS & WRAPS continuedNetAmount CarbsTortillasCorn6" 10.8Flour6" 14.5Sesame & Sea Salt Thins 1 sl 4.0Whole Wheat8" 19.0Sourdough1 sl 5.0La Tortilla FactoryThin Rye1 sl 6.0Flour Tortilla Soft Taco1 ea 21.016.0Whole WheatFlatbreads & WrapsProtein Tortillas1 ea 11.0FlatOutsLow Carb, Whole WheatCarbDown12.0Fajita Size1 ea 3.0Olive Oil & Sea Salt1 ea 7.0Low Carb, FlourCarbDown21.0Fajita Size1 ea 4.0Spinach Flatbread1 ea 7.010.3Mama Lupe Three-NetClassic White1 ea 26.0Impact Carb1 ea 3.0FoldIt 5-Grain Flax1 ea 10.011.0Mission Carb BalanceLight Original1 ea 12.08.5Whole Wheat Fajita1 ea 2.0Joseph’s Lavash9.5Whole Wheat Soft Taco 1 ea 3.0Flax, Oat Bran &Whole WheatWhole Wheat1/2 ea 6.01.0Street Tacos2 ea 3.0MultigrainSiete Almond Flour Tortillas 1 ea 8.0White1 sl 12.1Lavash Roll-Ups1/2 ea 5.5CrispbreadsWhole Grain1 sl 9.3Honey WheatAk-Mak5 ea 16.0Muffins100% Whole Grain1 sl 9.0Lavash Roll-Ups1/2 ea 6.5Finn CrispFood for Life Sprouted WholeWhole Wheat1 sl 9.8PitaCaraway1 sl 2.5Grain English Muffins 1/2 ea 12.0100% Whole Wheat1 sl 10.0White6.5" 32.1Multigrain1 sl 2.8Whole Wheat6.5" 30.5Original1 sl 2.5CrackersTumaro’s Gourmet Low CarbGG Scandinavian BranAlessi Thin Breadsticks5 ea 11.09-Grain with chia8” 5.0Crispbread Original1 ea 2.0Blue Diamond8" 6.0Ryvita Garden-VegetableAlmond Nut Thins19 ea 23.0Multigrain8" 3.0Fruit & Oats2 sl 11.6Carr’s Whole Wheat2 ea 10.0Whole wheat8" 6.0Original2 sl 10.0Cheez-It42g 24.0Pumpkin Seed & Oat2 sl 9.4Delallo TorineseSesame Rye2 sl 8.0Thin Breadsticks9 ea 20.0WasaJJ Flats6 ea 12.0100% Whole Grain1 sl 5.0Mary’s Gone CrackersGluten Free Original1 sl 9.0Original13 ea 18.0Light Rye2 sl 7.0Mrs. Cubbinson’s BakedMultigrain1 sl 5.0Cheddar Cheese Crisps 5 ea 0.0Matzoh, Plain1 ozMatzoh, Whole Wheat1 ozMelba Toast1 eaMelba Toast, Rye1 eaBreadsMelba Toast, Whole Wheat 1 eaBran1 sl 10.6San-J TamariEzekiel1 sl 12.0Brown Sesame5 eaFrench1 sl 15.3Simple Mills Fine GroundItalian1 sl 13.4sea salt almondOatmeal1 sl 12.0flour crackers4gPumpernickel1 sl 11.6Snyders braided twists,Pumpernickel,multigrain1 serv100% Rye Meal1 sl 16.5Stone-Ground Wheat5 eaPumpernickel, Thin Sliced 1 sl 8.2Townhouse FlatbreadRaisin1 sl 12.5Crisps8 eaRye1 sl 12.1Triscuit3 eaRye, 100%1 sl 17.0Wheat Thins8 eaSourdough1 sl 34.6Whisps Cheddar CheeseSprouted Whole Wheat1 sl 18.0Crisps23 eaSunflower Seed1 sl 17.0NetAmount Carbs14 ATKINS CARB COUNTER24.019.04.74.74.0NetAmount CarbsATKINS CARB COUNTER 15
CANDY &CHEWING GUMNetAmount CarbsNetAmount CarbsReese’s Peanut Butter CupsMiniatures, Sugar Free3 eaCEREALSNetAmount CarbsNetAmount Carbs1.0HotBob’s Red Mill 7 Grain Hot CerealCaramelsHard Candyw/Flax Meal, dry1/4 CAsher’s Sugar FreeJolly Rancher, Sugar Free 4 ea 0.0Cream of Rice, dry1/4 CPecan Caramel Patties 1 serv 1.0Lifesavers4 ea 15.0Cream of WheatVanilla Caramels2 ea 1.0Lifesavers, Sugar Free4 ea 1.0Instant, Maple Brown Sugar 1 pktNestlé Sugar-Free NipsTom & Jenny’sInstant, Original1 pktCaramel2 ea 0.0Classic Soft Caramels5 ea 0.0Instant, Bananas & Cream 1 pktJelly Belly, Sugar FreeChocolate Caramels5 ea 0.0Whole Grain, 2-Minute3TGummie Bears25 ea 1.0Coffee Caramels5 ea 0.0Farina, Enriched, dry3TJelly Beans35 ea 3.0Grits, Instant, dry1 ozJordan Almonds, Sugar Free 13 ea 2.0Chewing GumHodgson Mill Bulgur Wheat 1/4 CWerther’s OriginalEclipse Sugar Free, all flavors 2 ea 0.0MaltexSugar-Free Caramels5 ea 0.0Orbit, all favors1 ea 0.0Hot Wheat Cereal, dry1/3 CMother’s Oat BranMarshmallowsChocolateHot Cereal, dry1/2 CLa Nouba, Sugar-Free1 ea 0.0Asher’s Sugar FreeOats/OatmealBetter OatsDark Chocolate Bar1 bar 3.0MintsQuick Oats, dry1/2 CDark ChocolateAltoids Smalls, Sugar FreeSteel Cut, dry1/4 CRaspberry Jellies3 ea 1.0all flavors1 ea 0.0Bob’s Red MillMint Patties2 ea 2.0Eclipse, all flavors3 ea 0.0Rolled Oats, dry1/2 CHershey’s Sugar FreePep-O-Mints4 ea 12.0Rolled Oats, cooked 1/2 CSpecial Dark5 ea 2.0Pep-O-Mints, Sugar Free4 ea 0.0MaypoKopper Dark Chocolate CoveredWinto-O-Green4 ea 12.0Instant Vermont-StyleEspresso Beans, Sugar Free 32 ea 2.0Winto-O-Green, Sugar Free 4 ea 0.0Maple Oatmeal, dry 1/3 CLily’s SweetsInstant MapleNo Sugar AddedOatmeal with Quinoa 1/2 CDark Chocolate Bar 1 serv 2.0Instant Maple FlavoredNo Sugar Added Dark ChocolateOatmeal44gAlmond Bar1 serv 3.016 ATKINS CARB 023.023.032.09.530.027.029.0PoconoCream of Buckwheat, drySteel CutScottish/Irish, dryWhole Grain (oat groats)WheatenaToasted Wheat, dryWolff’sCream of Buckwheat1/4 C35.01/4 C1/4 C13.013.01/3 C27.041g 35.0Ready-to-EatAlpen MuesliNo Sugar Added2/3 CBarbara’s OrganicMultigrain Spoonfuls3/4 CBarbara’s PuffinsOriginal3/4 CBarbara’s Protein PuffinsBerry Burst1CCascadian FarmOrganic Ancient Grains 3/4 CCascadian Farm Purely O’s 1 -1/2 CCheerios, Multigrain1CCorn Chex1 -1/4 CCorn Flakes1CCrispix Corn & Rice1CEden Kamut Flakes1/2 CFiber OneHoney Clusters1COriginal2/3 CFlax Plus Multibran Flakes1CFood for Life Ezekiel1/2 CATKINS CARB 033.016.024.034.0 17
CEREALS continuedNetAmount CarbsNetAmount CarbsGrape-NutsFlakes3/4 COriginal2/3 CKashiGo Crunch!3/4 CWarm Cinnamon Oat1CWholegrain Puffs Biscuits 32 eaKellogg’s All-BranBuds1/3 COriginal1/2 COat Bran, raw1/3 CPuffed Brown Rice1CPuffed Corn1CPuffed Kamut1CPuffed Millet1CPuffed Rice1CPuffed Wheat1CShredded WheatLarge Biscuit51gSpoon Size, w/ Bran1-1/3 CSpoon Size,Whole Grain1-1/3 CSmart Bran3/4 CSpecial KOriginal1-1/4 CProtein1-1/3 CSpelt Flakes1CTotal Whole Grain3/4 CWheat Bran, raw2T18 ATKINS CARB at Germ, toastedWheaties ToastedWhole Wheat Flakes2T3/4 C4.920.0CONDIMENTS& SEASONINGSNetAmount CarbsNetAmount CarbsAllspice, ground1tAnchovy Paste1TBacon Pieces,Jarred/canned1/2 ozBacon Bits, Imitation1/2 ozBasil, fresh, chopped1TBasil, dried1TBay Leaves, dried1 eaBragg’s Liquid Aminos1TCapers, drained1TCelery Salt1tChile PeppersAncho, dried1 eaCayenne, Roasted,Canned, whole1 eaChipotle en Adobe9 slHot Cherry, fresh, whole 1 eaHot Cherry, canned, whole 1 ozJalapeño, fresh, sliced 1/2 CJalapeño, pickled, sliced 1 ozPasilla, dried, whole1 eaSerrano, chopped1/2 CChile Powder1TChinese 5-Spice Powder1tChives, fresh, chopped1TChives, dehydrated, chopped 1 TCilantro, fresh, chopped1TCinnamon, ground1tClam Juice8 ozCloves, ground1tCoconut Milk, canned1CCoconut Milk, Light, canned 1 .51.71.80.00.00.10.10.00.70.20.66.44.0Coriander, ground1 t 0.0Crab/Shrimp Boil Mix1 T 0.0Creole Seasoning1 T 0.0Cumin Seed, ground1 t 0.1Curry Powder1 T 0.0Dill Weed, dried1 T 1.3Dill Weed, fresh, chopped1 T 0.0GarlicClove1 ea 0.9Minced, fresh or jarred1 T 2.6Minced, dried1 T 4.7Powder1 t 1.6Salt1 T 0.0Ginger, ground1 T 3.1Ginger Root, fresh, grated1 T 1.0Horseradish, prepared1 t 0.4Italian Seasoning1 T 0.0Lawry’s Seasoned Salt1 t 0.0Lemon Peel, fresh, grated1 T 0.3Lemon-Pepper Seasoning1 t 0.0Liquid Smoke1 T 0.0Marmite Yeast Extract1 T 0.8Miso PasteMellow Brown1 T 3.0Mellow Red1 T 3.0Mellow White1 T 3.0Mrs. Dash1 t 0.0MustardChinese1 t 0.2Dijon1 t 1.0Honey1 t 1.0Powder1 t 0.4Spicy Brown1 t 0.0Yellow1 t 0.1Nutmeg, ground1/2 t0.3ATKINS CARB COUNTER 19
CONDIMENTS& SEASONINGS continuedDAIRY, EGGS& DAIRY SUBSTITUTESNetAmount CarbsOnion, minced, dried1TOrange Peel, grated, fresh 1/2 tOregano, dried1TPaprika1TParsley, fresh, chopped1TPepper, black, ground1tPepper, red, crushed1tPickle Spear, Dill or Kosher 1 eaPickle, Dill, whole, 4-inch1 eaPickle Relish1TPickle, Sweet, Midget1 eaPimento (Roasted Red Pepper) 1 ozPoultry Seasoning1tPumpkin Pie Spice Mix1tRosemary, dried1TSage, ground1tSalt1tSpike Seasoning, Original1tTahini (Sesame Paste)2TThai Chile Paste1TThyme, dried1TWasabi Paste1tWasabi, powdered1t20 ATKINS CARB .80.10.00.05.00.00.82.01.5NetAmount CarbsNetAmount CarbsStrawberry2 T 4.4Raclette1 oz 0.0Sundried Tomato & Basil 2 T 2.0Ricotta, Part Skim1/4 C 3.2Cream Cheese, WhippedRicotta, Whole Milk1/4 C 1.9Chive & Onion2 T 1.8Roquefort1 oz 0.6Butter & MargarineOriginal2 T 0.8Romano, chunk1 oz 1.0Ghee1 t 0.0Edam1 oz 0.4Romano, grated1 T 0.0Stick Butter1 C 0.1Emmentaler1 oz 0.0Stilton1 oz 0.0Stick Butter1 T 0.0Feta1 oz 1.2String1 oz 1.0Stick Margarine1 T 0.1Fontina1 oz 0.4Swiss1 oz 1.5Whipped Butter1 C 0.1Goat, Aged1 oz 0.6Velveeta1 oz 2.8Whipped Butter1 T 0.0Goat, Soft (Chèvre)1 oz 0.3Whipped Margarine1 T 0.0Gorgonzola1 oz 1.1Cream & Creamers1 oz 0.6Coffee-mateCheese GoudaGruyère1 oz 0.1Original, powder1 t 1.0American1 sl 1.5Havarti1 oz 0.0Original, liquid1 t 3.0Asiago1 oz 0.5Jarlsberg1 oz 1.2Fat-Free Hazelnut, liquid 1 T 5.0Appenzeller1 oz 0.0Laughing Cow1 wedge 1.0French Vanilla, liquid1 T 5.0Blue Cheese, crumbled2 T 0.4Limburger1 oz 0.1Sugar-Free FrenchBoursin, Garden Herb2 T 1.0Manchego1 oz 0.0Vanilla, liquid1 T 0.5Brie1 oz 0.1Mascarpone1 oz 0.0Condensed Milk,Camembert1 oz 0.1Maytag Blue1 oz 0.6Sweetened, canned1 T 20.8Cheddar1 oz 0.4Monterey Jack1 oz 0.2CreamCheez Whiz2 T 5.6MozzarellaHeavy, liquid1 T 0.4Colby1 oz 0.7Fresh Balls1 oz 0.0Heavy, whipped1 T 0.2Cottage CheesePart Skim1 oz 0.8Light1 T 0.6Curds, 2% fat1/2 C 4.1Smoked1 oz 0.0Half-and-Half1 T 0.6Creamed, 4% fat1/2 C 6.0Whole Milk1 oz 0.6International DelightLow-Fat, Chive1/2 C 5.0Muenster1 oz 0.3Amaretto, Low Fat1 T 5.0Cream Cheese, BrickPaneer1 oz 1.0French Vanilla1 T 5.0Fat Free2 T 2.2Parmesan, chunk1 oz 0.9Califia FarmsNeufchatel2 T 1.0Parmesan, grated1 T 0.2Unsweetened AlmondOriginal2 T 1.2Parmigiano-Reggiano, grated 1 T 0.0Milk Creamer1 T 0.0Cream Cheese, SoftPort Wine Spread2 T 3.0Hazelnut AlmondBlueberry2 T 4.4Provolone1 oz 0.6Milk Creamer2 T 2.0Chive & Onion2 T 2.0Queso Blanco1 oz 0.0Silk Soymilk “Creamer,”Garden Vegetable2 T 2.1Queso Fresco1 oz 1.5Original1 T 2.0Regular2 T 2.0NetAmount CarbsATKINS CARB COUNTER 21
DAIRY, EGGS& DAIRY SUBSTITUTES continuedNetAmount CarbsMilk SubstitutesAlmond MilkChocolate Flavored1CSo Delicious Coconut MilkPlain1C“Creamer,” Original,Plain, Unsweetened1CUnsweetened1 T 0.0Vanilla, Unsweetened1CSour creamCoconut Milk BeverageLight1 C 17.6Chocolate Flavored1CRegular2 T 0.7Plain1CRegular1 C 5.5Plain, Unsweetened1CRice Milk,EggsPlain1CRaw1 ea 0.4Vanilla1CRaw, White only1 ea 0.2Soy MilkFried1 ea 0.4Chocolate Flavored1CPoached/Boiled1 ea 0.4Plain1CScrambled, w/ Milk1 ea 1.0Plain, Unsweetened1CScrambled Egg Substitute1/4 CMilkButtermilkCultured from 1% Fat(Skim) Milk1CCultured from ReducedFat Milk1CChocolate Flavored, 2%1CEvaporated, 2% Nonfat2TEvaporated, Whole2TNonfat/Skim1CReduced Fat 2%1CStrawberry Flavored, 2%1CWhole1C22 ATKINS CARB unt CarbsNetAmount CarbsNetAmount Carbs(from eesecake FactoryLow Carb1 piece 32.0Junior’s Sugar FreeLow-Carb, Plain1 serv 3.2Dreyer’s/Edy’s Slow Churned,No Sugar AddedButter Pecan1/2 C 11.0Neapolitan1/2 C9.0Triple Chocolate1/2 C8.0Vanilla Bean1/2 C8.0Fudge Tracks1/2 C9.0GelatinFrozen TreatsGelatin Mix, Sugar Free,Breyer’s Carb Smartallflavors1serv0.025.0Fudge Bar1 ea 3.0Jell-O Snacks, Sugar Free,28.0Almond Ice Cream Bar 1 ea 5.0all flavors1 ea 0.0Vanilla Ice Cream Bar,21.7Knox MixChiefChocolate Coated1 ea 5.010.0Unflavored Gelatin1.8g 0.0Creamsicle No Sugar Added2.0Ready to Eat Gelatin,Cream Pops1 ea 1.5Sugar Free1 ea 0.0Fudgsicle, No Sugar AddedYogurt & KefirSmartGels Sugar Free,Fudge Pops1 ea 7.0Chobaniall flavors1 ea 1.0Klondike No Sugar AddedFino Lemon5.3 oz 11.0Vanilla Bar1 ea 16.0Vanilla & Cinnamon5.3 oz 11.0Ice CreamOutshine Snacks, No Sugar Added,Fage Total ClassicBreyer’s Carb Smart all flavorsWhole Milk Greek Yogurt,1 ea 4.0Chocolate2/3 C5.0Plain, Unsweetened7 oz 6.0Popsicle Sugar Free,Vanilla2/3 C4.0Lifeway Kefirall flavors1 ea 4.0Breyer’s, No Sugar AddedOriginal, Plain1 C 12.0Sherbet, No Sugar Added,Lowfat Strawberry1 C 20.0Butter Pecan2/3 C9.0Lemon, Lime or Orange 1/2 C 18.0Oikos Greek YogurtVanilla2/3 C9.0Plain, Unsweetened5.3 oz 6.0Vanilla, Chocolate,Triple Zero, Vanilla5.3 oz 7.0& Strawberry2/3 C9.0So Delicious Coconut OriginalCaramel Swirl2/3 C9.0Yogurt Alternative,Unsweetened, Plain3/4 C 7.0Yogurt, Whole Milk,Plain, Unsweetened1 C 11.5ATKINS CARB COUNTER 23
DESSERTS continuedNetAmount CarbsNetAmount CarbsNondairy Frozen TreatsSo Delicious Coconut Milk“Ice Cream” No Sugar AddedChocolate2/3 C 10.0Vanilla Bean2/3 C 10.0Fudge Bar1 ea 3.0Vanilla Bar1 ea 4.0Tofutti No Sugar AddedFudge Treats1 ea 2.0Hooray Hooray Bars1 ea 1.0Puddings and PiesFifty50 Graham CrackerCrust, sugar free1/8 crust 12.0Jell-O Sugar-Free PuddingSingles, Mix, all flavors 1 ea 6.0Snacks, Chocolate3.6 oz 7.0Syrups and ToppingsDa Vinci Gourmet SugarFree, all flavors2 T 0.0Hershey Sugar FreeChocolate1 T 1.0Smucker’s Sugar FreeCaramel2 T 11.0Chocolate Syrup2 T 7.0Torani Sugar Free,All flavors2 T 0.0U-Bet Sugar FreeChocolate Syrup2 T 4.0Walden Farms Sugar Free24 ATKINS CARB COUNTERMarshmallow DipCaramel SyrupChocolate Syrup2T2T2TWhipped ToppingsCool Whip, Sugar Free2TCool Whip Lite2TCool Whip Regular2THoodLight Whipped Cream2TReddi-wip Real 1.0FISH & SHELLFISHNetAmount CarbsNetAmount CarbsMahi-mahi6 oz 0.0Monk Fish6 oz 0.0FishOrange Roughy6 oz 0.0AnchoviesPerch6 o
prepared w/ whole milk 1/2 C 11.0 Granola Maple Oat Pudding Mix,Salted Caramel, prepared w/ whole milk 1/2 C 11.0 Pudding Mix, Vanilla, prepared w/ whole milk 1/2 C 11.0 Dixie Diners' Carb Counters Nutlettes, dryAngel Food Cake Mix, prepared 5.2 oz 1.0 Brownie Mix, prepared 2" sq 1.0 Instant Mashers, Cheddar & Bacon, prepared 1/2 C 5.0
