Transcription
CARBCOUNTERATKINS CARB COUNTER 1
HOW TO USETHE ATKINS CARB COUNTERCARB COUNTER1 How to Use theAtkins Carb Counter23 Fish & Shellfish3 Atkins & OtherLow-Carb Specialty Foods28 Grains, Noodles & Pasta6 Baking Ingredients7 Beef, Lamb, Pork& Other Meats9 Beverages &Alcoholic Beverages12 Breads, Crackers,Tortillas & Wraps25 Fruit30 Legumes31 Nuts & Seeds33 Oils, Fats, Vinegar& Salad Dressings35 Poultry36 Sauces & Marinades14 Candy & Chewing Gum39 Snacks15 Cereals41 Soups17 Condiments & Seasonings43 Sweeteners,Spreads & Syrups18 Dairy, Eggs &Dairy Substitutes21 Desserts45 Vegetables49 Vegetarian Products52 Chain RestaurantsTHE CARB COUNTER has one purpose only—to tell you the net carb countof 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.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 singlecookie you’d eat in two bites is labeled* Counting Carbs?“2 servings” with “1/ 2 cookie” constitutingone “serving”; or a small 8 ounce bottle ofAtkins Net Carb Count assistsjuice at the convenience store with a labelyou in tracking carbs that impactclaiming it’s “2 servings”.blood sugar. Fiber and sugaralcohols should be subtractedfrom the total carbs since theyminimally impact blood sugar.TOTALSUGARCARBS FIBER ALCOHOLS19g - 6 g - 9g 4Our 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”.ATKINS CARB COUNTER 3
That means you can depend on these net carb counts being reliable numbers that youcan use to calculate exactly how many carbs you’re consuming so that you can staywithin the parameters of the Atkins Diet. But there’s one important thing to remember:We included a lot of foods in the Atkins Carb Counter that you probably will not beeating on the Atkins Diet, and probably shouldn’t be eating on any diet. We put themin so you could see the carb load of different common foods, so you could comparehigh net carb choices with lower carb choices, or, in some cases, so you could seejust how high in sugar a 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 grams ofNet Carbs. Be sure to also scan the list of ingredients to make sure that hidden sugarsand other problematic ingredients discussed above aren’t included.Abbreviations and Symbols4C. cuplg . largepkg . package T. tablespoondia . diameterlb . poundsl. sliceea . eachmed . medium sm. smallenv . envelopeoz. ouncesq. squareg . grampkt. packett . teaspoon . less than ATKINS CARB COUNTERw/. withw/o . without". inchATKINS &OTHER LOW-CARBSPECIALTY FOODSNetAmount CarbsNetAmount CarbsAtkins Meal BarsAlmond Coconut1 barBlueberry Greek Yogurt1 barChocolate Chip Cookie Dough 1 barChocolate Chip Granola1 barChocolate Peanut Butter1 barChocolate Peanut Butter Pretzel 1 barCinnamon Bun1 barCookies ‘n Crème1 barMocha Almond1 barPeanut Butter Granola1 barPeanut Fudge Granola1 barRaspberry Chia1 barStrawberry Almond1 bar3.03.03.03.03.03.03.04.03.03.02.03.03.0Dark Chocolate Decadence 1 bar 3.0Lemon1 bar 3.0Peanut Butter Fudge Crisp 1 bar 2.0Sweet & Salty Trail Mix1 pack 4.0Triple Chocolate1 bar 4.0White Chocolate Macadamia 1 bar 4.0Atkins Harvest Trail BarsBlueberry Vanilla & Almond 1 bar 7.0Coconut Almond1 bar 6.0Dark Chocolate Cherry & Nuts1 bar 6.0Dark Chocolate Peanut Butter1 bar 4.0Dark Chocolate Sea Salt Caramel1 bar 4.0Atkins Ready-to-Drink ShakesCafé Caramel1 shake 2.0Cookies & Crème1 shake 2.0Dark Chocolate Royale 1 shake 2.0French Vanilla1 shake 1.0Milk Chocolate Delight1 shake 2.0Atkins Snack BarsMocha Latte1 shake 3.0Caramel ChocolateStrawberry1 shake 1.0Peanut Nougat1 bar 2.0Caramel DoubleChocolate Crunch1 bar 3.0Caramel Chocolate Nut Roll 1 bar 3.0Cashew Trail Mix Bar1 bar 6.0Chocolate Chip Crisp1 bar 4.0Chocolate Hazelnut1 bar 3.0Classic Trail Mix1 pack 4.0Coconut Almond Delight1 bar 3.0Cranberry Almond1 bar 2.0Dark Chocolate AlmondCoconut Crunch1 bar 3.0ATKINS CARB COUNTER 5
ATKINS & OTHER LOW-CARBSPECIALTY FOODS continuedNetAmount CarbsChile Con Carne1 trayCrustless Chicken Pot Pie 1 tray1 trayAtkins Endulge Treats Italian-Style Pasta BakeMac & Cheese1 trayCaramel Nut Chew1 bar 2.0Meat Lasagna1 trayChocolate Candies1 pack 1.0Meatloaf w/ PortobelloChocolate Caramel Mousse 1 bar 2.0Mushroom Gravy1 trayChocolate Coconut1 bar 3.0Mexican-Style ChickenChocolate Covered Almonds1 pack 2.0and Vegetables1 trayChocolate Peanut Candies 1 pack 1.0Orange Chicken1 trayMilk ChocolatePepperoni Pizza1 pizzaCaramel Squares3 pieces 2.0Roasted Turkey with GarlicNutty Fudge Brownie1 bar 2.0Mashed Cauliflower1 trayPeanut Butter Cups2 pieces 2.0Sesame Chicken Stir-Fry1 trayPeanut Caramel Cluster1 bar 3.0Shrimp Scampi1 trayPecan Caramel Clusters 1 pack 2.0Swedish Meatballs1 trayThree Meat Pizza1 pizzaAtkins Breakfast Frozen MealsChicken Parmesan1 trayEgg with Sausageand Cheese Burrito1 burrito 27.0Other Low Carb ProductsFarmhouse-StyleBaking & Cooking ProductsSausage Scramble1 bowl 6.0Better Bowls Sugar FreeBacon Scramble1 bowl 5.0NetAmount 011.017.0Gelatin Mix, all flavors,Atkins Entrée Frozen MealsBeef Fiesta Taco Bowl1 trayBeef Merlot1 trayBeef Teriyaki Stir-Fry1 trayChicken & Broccoli Alfredo 1 trayChicken Margherita1 trayChicken with Cheeseand Bean Burrito1 burrito6 ATKINS CARB COUNTER8.07.010.010.010.0prepared1/2 C2.0Pudding Mix, Chocolate,prepared w/ whole milk 1/2 C 7.0Pudding Mix, Vanilla,prepared w/ whole milk 1/2 C 6.0Big Train Low Carb31.0Breading & Batter Mix1 T 1.0ATKINS & OTHER LOW-CARBSPECIALTY FOODS continuedNetAmount CarbsNetAmount CarbsApple Cinnamon1 pkt 3.0Smaps Sweet Maple, dry 1/2 C 2.0Kay’s Naturals ProteinApple Cinnamon, dry1.2 oz 12.0LC Foods Cereal, Raspberry, dry1/4 C 1.5Nutlettes, dry1/2 C 4.0Nutritious Living Hi-Lo,1/2 C 7.0Original, drySensato High FiberButter Pecan, prepared1/2 C 1.0Nut & Flax Granola,1/2 C 2.0Cinnamon, dryBrownie Mix, baked1 ea 1.0Chocolate Chip CookieMix, prepared1 ea 7.0Peanut Butter CookieMix, prepared1 ea 5.0Bob’s Red Mill Low CarbBread Mix, prepared1 sl 5.0CarLO CARBiano Low CarbReady to Heat Pizza Crust 1 ea 3.0Dixie Diners’ Carb Counters Angel Food Cake Mix,5.2 oz 1.0preparedPrepared MealsDixie Diners’ Carb CountersDixie Diners’ Carb CountersBrownie Mix, prepared2" sq 1.0Meal in a CupInstant Mashers,Chili1 C 5.0 Cheddar & Bacon,Mac & Cheese1 C 3.01/2 C 5.0preparedSpaghetti1 C 5.0Muffin Mix, AppleTeriyaki Noodles1 C 7.0Cinnamon, prepared1 ea 4.0Snackin’ Cake Mix,Carrot, prepared2.3" sq 2.0Thick It Up Thickener1 t 0.0LC Foods Low Carb MixesBanana Bread, prepared1 sl 1.0Frosting, Chocolate orVanilla, prepared1 T 0.0Muffin Mix, prepared1 ea 1.0Breakfast CerealsDixie Diners’ Carb CountersATKINS CARB COUNTER 7
BAKINGINGREDIENTSNetAmount CarbsNetAmount Carbs1/2 CAlmond Meal/FlourArrowroot1T1/2 tBaking SodaBaking Chocolate,Unsweetened1 oz1/2 tBaking PowderChocolate Chips,Semisweet2TCinnamon, ground1tCocoa Powder, Unsweetened2 TCoconut, Shredded1/4 CUnsweetened1/4 CSweetened1/4 CCoconut FlourCoconut Milk,1/2 CCanned, RegularCornmeal2TCream of Tartar1tDried Egg Whites2TEgg Replacement1 ozErythritol1T1/4 CFlaxseed MealFlour, White, All Purpose 1/4 CFlour, Whole Wheat1/4 CAll Purpose1/4 CPastryGelatin, Unflavored forBaking & Canning1 env8 ATKINS CARB 80.80.50.00.023.018.419.00.0Molasses1TNutmeg, ground1t1/4 COat Flour1/4 CRice Flour, White1/4 CRice Flour, Brown1/4 CRye Flour, Medium1/4 CSoy FlourStevia (pure powder)1tStevia in the Raw (cup per cup) 1/4 CSucralose (cup per cup) 1/4 CSucralose-Brown Sugar1/4 CBlend for BakingSucralose-Sugar1/4 CBlend for Baking1/4 CSugar, Brown, packed1/4 CSugar, Confectioners1/4 CSugar, White1/4 CSugar & Stevia Blend1/4 CTruvia Baking BlendPure Vanilla & Other Extracts 1 7.754.229.950.448.048.00.00.0BEEF, 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 1.8Loin6 oz 0.0Beef & Pork1 frank 3.7Round Steak6 oz 0.0Hebrew National1 frank 1.0Scallops6 oz 0.0Pork1 frank 0.1Shank6 oz 0.0SausagesShoulder6 oz 0.0Andouille, Pork1 link 0.5Stew Meat6 oz 0.0Beef2 oz 0.2Beef & Pork1 link 1.1GoatBratwurst1 link 2.4Roast6 oz 0.0ATKINS CARB COUNTER 9
BEEF, LAMB, PORK& OTHER MEATS continuedNetAmount CarbsNetAmount CarbsBreakfast, 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 1.3ProsciuttoRoast Beef, SlicedSalamiBeefBeef & PorkPorkSopressata (dry salami)6 oz1 oz0.03.03 sl3 sl3 sl1 oz1.51.00.51.0Frozen Heat & Eat Meals(Also see Atkins & Other Low-CarbSpecialty Foods)Family BuffetSalisbury Steaks1 serv 5.0Harris Ranch BeefSwiss Steak Dinner5 oz 10.0Steak Umm Sliced Steaks 1 ea 0.0Stouffer’s DinnersBeef Pot Roast w/Roasted Potatoes &Vegetables1 serv 23.0Creamed Chipped Beef 1 serv 11.0Deli, Luncheon and Cured MeatsHomestyle Beef SkilletDinner1 serv 31.0BolognaGreen Peppers Stuffed w/Beef3 sl 2.1Beef & Tomato Sauce 1 serv 18.0Beef & Pork3 sl 2.2Lasagna w/Ham, Deli StyleMeat & Sauce1 serv 24.0Baked, sliced6 oz 3.2Meatball Rotini1 serv 35.0Boiled, sliced6 oz 3.0Oven Roasted BeefDeviled4 oz 1.9w/ Broccoli & CheeseHoney Cured, sliced6 oz 3.8Sauce1 serv 16.0Liverwurst4 sl 5.8Salisbury Steak1 serv 28.0Mortadella6 oz 5.2Skillet BeefOlive Loaf3 sl 5.91 serv 32.0StroganoffPancetta3 oz 0.0Veal Parmigianino1 pkg 55.0Pastrami, Beef1 sl 0.61 serv 38.0Yankee Pot RoastPepperoni6 oz 0.0Pork Roll5 sl 0.610 ATKINS CARB COUNTERBEVERAGES& ALCOHOLICBEVERAGESNetAmount CarbsNetAmount CarbsChocolate DrinksCanfield’s Diet ChocolateFudge Soda12 ozHot Cocoa1 pktHot Cocoaw/ Marshmallows1 pktNestlé Carb SelectHot Cocoa Mix1 pktNo-Mu Hot ChocolatePowder6gSwiss Miss, Diet,Hot 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 .70.7StarbucksCaffè Americano12 oz 2.0Caffè Lattew/ Whole Milk12 oz 14.0Cappuccinow/ Whole Milk12 oz 9.0Espresso, Black12 oz 0.0Espresso w/ Whole Milk 12 oz 9.0Frappuccino, Bottled9.5 oz 37.0Latte, Iced,w/ Whole Milk12 oz 10.0Mocha w/ Whole Milk12 oz 30.0Mocha Frappuccino12 oz 38.3Carbonated Beverages,Soda, MixersCherry Cola12 ozCherry Cola, Diet12 ozClub Soda12 ozCola12 ozCola, Diet12 ozDiet Sodas, all flavors12 ozFruit Refreshers,Sugar Free, all flavors12 ozGinger Ale12 ozGinger Ale, Diet12 ozGrape Soda12 ozGrape Soda, Diet12 ozLemon/Lime Soda12 ozLemon/Lime Soda, Diet12 ozRoot Beer/Birch Beer12 ozRoot Beer/Birch Beer, Diet 12 ozSeltzer12 ozSeltzer, Essence Flavored 12 ozATKINS CARB 042.00.00.00.0 11
BEVERAGES &ALCOHOLIC BEVERAGES continuedNetAmount CarbsTonic WaterTonic Water, Sugar Free12 oz 32.212 oz 0.0Energy Sports DrinksAmp Energy8 ozAmp Energy, Sugar Free8 ozCoconut Water, Fresh8 ozGatorade8 ozMonster8 ozMonster, Sugar Free8 ozRed Bull8.4 ozRed Bull, Sugar Free8.4 oz29.00.06.315.727.01.028.03.0Fruit 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 17.4Lemon2 T 2.0Lime 2 T2.412 ATKINS CARB COUNTERNetAmount CarbsMango NectarOrange, freshOrange, from anaPassion Fruit, freshPeach Nectar, cannedPear Nectar, cannedPineapple, unsweetenedPruneTangerine-Orange4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 oz4 -Aid, Sugar Free Mix,all flavors1 pkt0.0Lemonade / LimeadeCanned, No Added Sugar 8 ozCrystal Light8 ozBottled, Diet8 ozBottled, sweetened8 ozMinute Maid Light, bottled 8 ozPrepared from concentrate 8 ozPrepared from powder8 ozTrue Lemon Mix1 pktTrue Lime Mix1 pktTrue Grapefruit Mix1 pktTrue Orange Mix1 pkt0.00.01.329.02.025.817.60.00.00.00.0Tea & Tea DrinksBottled Iced TeaGreen, unsweetened8 oz 0.0Lemon Flavored8 oz 22.0Lemon Flavored, Diet8 oz 0.0BEVERAGES &ALCOHOLIC BEVERAGES continuedNetAmount CarbsRaspberry, Diet8 oz 1.0Brewed TeaBlack8 oz 0.0With 1 T Milk8 oz 0.7With 1 T Cream8 oz 0.4Chamomille8 oz 0.5Peppermint8 oz 0.0Iced TeaDiet8 oz 0.0Lipton Pureleaf,Unsweetened8 oz 0.0Sweetened8 oz 21.01/8 pkt 1.0True Lemon MixUnsweetened, from instant 8 oz 0.4With Stevia8 oz 0.0NetAmount CarbsTap8 ozAlcoholic 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 oz10.0Margarita3.5 oz14.0Margarita, Baja Bob’s4.0Low Carb4 oz4.5Margarita,Master of Mixes, Lite4 ozVitamin WaterMojito, Baja Bob’sGlaceau12 oz 13.0Low Carb4 ozGlaceau Zero, Sugar Free 12 oz 0.0Piña Colada3.5 ozNestlé, Sugar Free12 oz 0.0Screwdriver3.5 ozSkinny Water, Sugar Free 12 oz 0.0Strawberry Daiquiri,Lt. Blender’s Sugar Free 4 ozWaterStrawberry Daiquiri,Bottled8 oz 0.0Master of Mixes, Lite4 ozSparking Mineral8 oz 0.0Sweet ‘N Sour,Spring8 oz 0.0Master of Mixes, Lite4 ozVegetable JuicesCarrot4 ozClam & Tomato4 ozTomato4 ozVegetable Juice Cocktail4 ozATKINS CARB 42.03.313.80.03.00.022.28.55.05.68.0 13
BREADS, CRACKERS, TORTILLAS & WRAPSNetAmount CarbsCrackersAmy Lyn’s Original Flax Thins5 ea 2.0Blue DiamondAlmond Nut Thins17 ea 22.0BreadsCarr’s Whole Wheat2 ea 10.0Bran 1 slCheez-It12 ea 7.810.6FlatOut Multigrain Crisps1 ea 9.0Ezekiel1 sl 12.0JJ Flats1 ea 2.8French1 sl 15.3Matzoh, Plain1 ea 22.6Italian1 sl 13.4Matzoh, Whole Wheat1 ea 18.8Oatmeal1 sl 12.0Melba Toast1 ea 3.5Pumpernickel1 sl 11.6Melba Toast, Rye1 ea 4.0Pumpernickel,Melba Toast, Whole Wheat 1 ea 3.5100% Rye Meal1 sl 16.5San-J Brown RicePumpernickel, Thin Sliced 1 sl 8.2w/ Sesame Seeds3 ea 9.6Raisin1 sl 12.5Stone-Ground Wheat5 ea 10.3Rye1 sl 12.1100% Stone-Ground Wheat 3 ea 6.2Rye, 100%1 sl 17.0Triscuit3 ea 8.0Sourdough1 sl 34.6Wheat Thins8 ea 10.0Sprouted Whole Wheat1 sl 18.0BREADS, CRACKERS,TORTILLAS & WRAPS continuedNetAmount CarbsLa Tortilla Factory GourmetWhole Grain Rye1 ea 8.0Whole Grain White1 ea 10.0Light Rye2 sl 10.0Master ChoiceRye & Oat Bran2 sl 8.0Multigrain1 ea 5.0Sesame Rye2 sl 8.0Rosemary1 ea 9.0WasaRye1 ea 6.0Fiber1 sl 6.0Hearty Rye1 sl 9.0MuffinsLight Rye1 sl 11.0Food for Life Sprouted WholeMultigrain1 sl 9.0Grain English Muffins1 ea 12.0Sesame1 sl 9.0Sourdough1 sl 7.0Tortillas100% Whole Grain1 sl 8.0Buena Vida Whole Wheat 1 ea 4.0Corn6" 10.8Flatbreads & WrapsFlour6" 14.5FlatOutsWhole Wheat8" 19.0FoldIt 5-Grain Flax1 ea 8.0La Tortilla CompanyHungry Girl 100%Whole Wheat Garlic Herb 1 ea 3.0Whole Wheat1 ea 8.0Green Onion1 ea 4.0Sunflower Seed1 sl 17.0Light1 ea 6.1CrispbreadsOriginal, medium1 ea 3.0White1 sl 12.1Traditional1 ea 21.0Ak-Mak5 ea 16.0Original, large1 ea 6.0Whole Grain1 sl 9.3Joseph’s LavashFinn CrispMama Lupe Three-Net100% Whole Grain1 sl 9.0Flax, Oat Bran &Caraway2 sl 8.0Impact Carb1 ea 3.0Whole Wheat1 sl 9.8Whole Wheat1/2 ea 4.0Multigrain2 sl 8.0Mission Reduced Carb100% Whole Wheat1 sl 10.0Roll-Ups1/2 ea 20.0Original2 sl 8.0Whole Wheat10" 8.0Sandwich Wrap, Flax, OatGG ScandinavianWhole Wheat12" 13.0BreadsticksBran & Whole Wheat 1 ea 7.0Bran Crispbread1 ea 2.0Santa Fe Carb ChopperDelallo ThinKavli Whole Wheat Roll-Ups 1/2 ea 17.0Wheat1 ea 4.0100% Whole Wheat1 oz 21.0PitaCrispy Thin3 sl 11.0Flour1 ea 4.0Granforno Whole Wheat5 ea 7.0White6.5" 32.1Five-Grain1 sl 7.0Tumaro’s Gourmet Low CarbPepperidge Farm SnackWhole Wheat6.5" 30.5Heart Thin1 sl 6.0Garden-Vegetable1 ea 4.0Sticks, Toasted Sesame 6 ea 9.0Nejaimes Lavash CrispsGreen Onion1 ea 5.0Racconto Thin,WrapsFlatbread1 ea 10.0Multigrain1 ea 4.0100% Whole Wheat4 ea 8.0Don Pancho’s Low-CarbFlatbread, Sesame1 ea 9.0Salsa1 ea 5.01 ea 5.0Ryvita Whole Wheat, largeWhole Wheat, medium 1 ea 3.0Dark Rye2 sl 10.0Flavorful Fiber2 sl 11.0NetAmount Carbs14 ATKINS CARB COUNTERNetAmount CarbsATKINS CARB COUNTER 15
CANDY &CHEWING GUMNetAmount CarbsHard CandyNetBaskin-Robbins Sugar Free,Amount Carbsall flavors4 eaCaramelsCrystal Light Sugar Free,Asher’s Sugar Free all flavors4 eaPecan Caramel Patties3 oz 0.0Jolly Rancher4 eaLifesavers4 eaAlmond Butter Toffee3 oz 0.0Lifesavers Sugar Free4 eaJudy’s Sugar FreeNestlé Sugar Free NipsAlmond Caramel Clusters 1 ea 2.0Caramel2 eaVanilla Pecan Caramels1 eaCoffee2 ea 1.0CEREALSNetAmount CarbsNetAmount CarbsHot0.0Bob’s Red Mill HotCereal w/Flax Meal, dry 1/3 C0.0Cream of Rice, dry1/4 C0.0Cream of Wheat1.0Instant Healthy Grain w/0.0Maple Brown Sugar1 pktInstant, Original, in bowl 1.5 oz0.0Instant, prepared w/ water1/2 C0.0Healthy Grains,Peanut Brittle2 oz 2.0Instant, in bowl1.5 ozJelly Belly Sugar-FreeWhole Grain, 2-Minute3TGummie Bears25 ea 1.0Chewing GumEwehorn Brown Rice Cream 1/4 CJelly Beans35 ea 5.0Eclipse Sugar Free, all flavors 2 ea 0.0Farina, Enriched, dry3TJordan Almonds, Sugar Free 10 ea 1.0Orbit, all favors1 ea 0.0Grits, Instant, dry1 ozHeartland Oat BranMarshmallowsChocolateHot Cereal, dry1/3 CLa Nouba Sugar FreeLundbergFamilyFarmsBrownAsher’s Sugar Free Chocolate Covered1 ea 0.0Rice Hot Cereal, dry1/4 CCordial Cherries3 ea 0.0Plain1 ea 0.0Mother’s Whole WheatDark Chocolate1/2 CRaspberry Jellies3 ea 1.0Mints Hot Cereal, dryOats/OatmealMint Patties2 ea 1.0Altoids Smalls, Sugar Free,Homestat Farm Quick SteelPretzel Bites10 ea 9.0all flavors1 ea 0.0Cut Oats & Chia w/FlaxDove Sugar FreeEclipse, all flavors3 ea 0.0& Rye Flakes, dry1/4 CSweet ‘n Loww/ Chocolate Crème5 ea 2.0Instant,CinnamonSpice1pktCool Peppermints1 ea 0.0Hersey’s Sugar Free3 oz 4.3Instant, Plain1 pktPep-O-Mints4 ea 16.0Kopper Dark ChocolateMalt-o-MealPep-O-Mints, Sugar Free4 ea 0.0Covered Espresso Beans32 ea 2.0Quick Oats, dry1/2 CWinto-O-Green4 ea 16.0Lucienne’s Sugar Free DarkQuick Cooking, dry1/4 CWinto-O-Green,SugarFree4ea0.0Chocolate, all flavors1 bar 6.2Rolled, cooked1/2 C16 ATKINS CARB 029.026.020.032.916.023.012.512.1Rolled, drySteel Cut(Scottish/Irish), dryWhole GrainMaltex Hot WheatCereal, dryPocono Creamof Buckwheat, dryHodgson Mill BulgurWheat w/ Soy Grits, dryWheatenaToasted Wheat, dryReady-to-EatAlpen Muesli,No Sugar AddedBarbara’s Organic SoyEssence Crispy WholeWheat FlakesCascadian Farm OrganicAncient GrainsCascadian Farm Purely O’sCheerios, MultigrainCorn ChexCorn FlakesCrispix Corn & RiceEden Kamut FlakesFiber OneHeart Healthy BlendOriginalFood for Life EzekielHealth Valley Heart Wise1/3 C19.01/4 C1/4 C11.521.71/3 C32.01/4 C35.01/4 C23.01/3 C27.02/3 C34.03/4 C20.01C1C1C1C1C1C1/2 C36.019.017.024.011.724.030.03/4 C31.011.01/2 C 34.01 C 30.01/2 CATKINS CARB COUNTER 17
CEREALS continuedNetAmount CarbsNetAmount CarbsHealth Valley High FiberSkinnys F-FactorHealth Valley OrganicOat Bran FlakesGrape-NutsFlakesOrganicKashiGo Lean Crunch!7 Wholegrain Nuggets7 Wholegrain PuffsKellogg’s All-BranBudsOriginalNature’s Path OrganicSimply FiberSmart Bran w/ Psyllium& Oat BranOat Bran, rawProduct 19Puffed Brown RicePuffed CornPuffed KamutPuffed MilletPuffed RicePuffed WheatShredded WheatLarge BiscuitSpoon Size, w/ BranSpoon Size, Whole Grain18 ATKINS CARB COUNTER1/2 C9.03/4 C20.03/4 C21.01/2 C 38.01 C 28.040.01 C 14.01/2 C1/3 C1/2 C11.013.01 C 17.02/3 02 26.01 C 32.81 C 34.0Special KOriginalProtein PlusSpelt FlakesTotalWhole GrainProteinWheat Bran, rawWheat Germ, toastedWheaties ToastedWhole Wheat Flakes1 C 21.03/4 C9.01/2 C 31.03/4 C20.08.02 T 1.62 T 4.93/4 C3/4 C19.0CONDIMENTS& 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 0.1ATKINS CARB COUNTER 19
CONDIMENTS& SEASONINGS continuedDAIRY, EGGS& DAIRY SUBSTITUTESNetAmount CarbsNetAmount CarbsQueso Fresco1 oz 1.5Strawberry2 T 4.4Raclette1 oz 0.0Sundried Tomato & Basil 2 T 2.0Ricotta, Part SkimCream Cheese, Whipped1/4 C 3.2Chive & Onion2 T 1.8Ricotta, Whole Milk1/4 C 1.9Nutmeg, ground1/2 t0.3Butter & MargarineOriginal2 T 0.8Roquefort1 oz 0.61 t 0.0Olives (see Vegetables) GheeEdam1 oz 0.4Romano, chunk1 oz 1.0Stick Butter1 C 0.1Onion, minced, dried1 T 3.7Emmentaler1 oz 0.0Romano, grated1 T 0.0Stick Butter1 T 0.0Orange Peel, grated, fresh 1/2 t 0.4Feta 1ozStilton1 oz 0.0Stick Margarine1 T 0.1Oregano, dried1 T 0.81.2String1 oz 1.0Whipped Butter1 C 0.1Paprika1 T 1.3Fontina1 oz 0.4Swiss1 oz 1.5Whipped Butter1 T 0.0Parsley, fresh, chopped1 T 0.1Goat, Aged1 oz 0.6Velveeta1 oz 2.8Whipped Margarine1 T 0.0Pepper, black, ground1 t 0.9Goat, Soft (Chèvre)1 oz 0.3Pepper, red, crushed1 t 0.51 oz 1.1Cream & CreamersCheese GorgonzolaPickle Spear, Dill or Kosher 1 ea 0.5Gouda1 oz 0.6Coffee-mateAmerican1 sl 1.5Pickle, Dill, whole, 4-inch1 ea 2.0Gruyère1 oz 0.1Original, powder1 t 2.0Asiago1 oz 0.5Pickle Relish1 T 3.3Havarti1 oz 0.0Fat-Free Hazelnut, liquid 1 T 5.0Appenzeller1 oz 0.0Pickle, Sweet, Midget1 ea 1.2Jarlsberg1 oz 1.2Natural Bliss Vanilla, liquid 1 T 5.0Blue Cheese, crumbled2 T 0.4Pimento (Roasted Red Pepper)1 oz 0.9Laughing Cow1 wedge 1.0Sugar-Free FrenchBoursin, Garden Herb2 T 1.0Poultry Seasoning1 t 0.8Limburger1 oz 0.1Vanilla, liquid1 T 2.0Brie1 oz 0.1Pumpkin Pie Spice Mix1 t 0.9Manchego1 oz 0.0Condensed Milk,Camembert1 oz 0.1Mascarpone1 oz 0.0Sweetened, canned1 T 20.8Rosemary, dried1 T 0.8Cheddar1 oz 0.4Maytag Blue1 oz 0.6CreamSage, ground1 t 0.1Cheez Whiz2 T 5.6Monterey Jack1 oz 0.2Heavy, liquid1 T 0.4Salt1 t 0.0Colby1 oz 0.7MozzarellaHeavy, whipped1 T 0.2Spike Seasoning, Original1 t 0.0Cottage CheeseFresh Balls1 oz 0.0Light1 T 0.6Tahini (Sesame Paste)2 T 5.0Curds, 2% fat1/2 C 4.1Part Skim1 oz 0.8Half-and-Half1 T 0.3Thai Chile Paste1 T 0.0Creamed, 4% fat1/2 C 6.0Smoked1 oz 0.0International DelightLow-Fat, Chive1/2 C 5.0Thyme, dried1 T 0.8Whole Milk1 oz 0.6Amaretto, Low Fat1 T 7.0Cream Cheese, BrickWasabi Paste1 t 2.0Muenster1 oz 0.3French Vanilla1 T 6.0Fat Free2 T 2.2Wasabi, powdered1 t 1.5Paneer1 oz 1.0MimicCrèmeNeufchatel2 T 1.0Parmesan, chunk1 oz 0.9Almond & Cashew Crème,Original2 T 1.2Parmesan, grated1 T 0.2Unsweetened Original 1 T 0.0Cream Cheese, SoftParmigiano-Reggiano, grated 1 T 0.0Almond & Cashew Crème,Blueberry2 T 4.4Port Wine Spread2 T 3.0Sugar Free1 T 1.0Chive & Onion2 T 2.0Provolone1 oz 0.6Silk Soymilk “Creamer,”Garden Vegetable2 T 2.1Queso Blanco1 oz 0.0Original, Unsweetened1 T 1.0Regular2 T 2.0NetAmount Carbs20 ATKINS CARB COUNTERNetAmount CarbsATKINS CARB COUNTER 21
DAIRY, EGGS& DAIRY SUBSTITUTES continuedNetAmount CarbsMilk SubstitutesAlmond MilkChocolate Flavored1 C 17.8So Delicious Coconut MilkPlain1 C 7.3“Creamer,” Original,Plain, Unsweetened1 C 1.0Unsweetened1 T 1.0Vanilla, Unsweetened1 C 1.0Sour creamCoconut Milk BeverageLight1 C 17.6Chocolate Flavored1 C 11.0Regular2 T 0.7Plain1 C 7.0Regular1 C 5.5Plain, Unsweetened1 C 1.0Rice Milk,EggsPlain1 C 25.0Raw1 ea 0.4Vanilla1 C 28.0Raw, White only1 ea 0.2Soy MilkFried 1eaChocolate Flavored1 C 21.70.4Plain1 C 10.0Poached/Boiled1 ea 0.4Plain, Unsweetened1 C 2.0Scrambled, w/ Milk1 ea 1.0Scrambled Egg SubstituteYogurt & Kefir(from frozen)1/4 C 2.0Chobani Greek YogurtNonfat Plain6 oz 7.0MilkNonfat Lemon6 oz 20.0ButtermilkNonfat Strawberry6 oz 20.0Cultured from 1% FatFage Total Classic Whole(Skim) Milk1 C 13.0Milk Greek Yogurt, Plain,Cultured from ReducedUnsweetened4 oz 6.1Fat Milk1 C 13.0Kefir SmoothieChocolate Flavored, 2%1 C 28.6Low Carb, Plain8 oz 6.0Evaporated, 2% Nonfat2 T 3.0Whole Milk, Plain8 oz 12.0Evaporated, Whole2 T 3.2Oikas Whole MilkNonfat/Skim1 C 12.2Greek Yogurt, Plain,Reduced Fat 2%1 C 11.7Unsweetened1/2 C 4.5Strawberry Flavored, 2%1 C 31.0So Delicious CoconutWhole1 C 11.7Original “Yogurt”Beverage8 oz 3.0Yogurt, Whole Milk,Plain, Unsweetened4 oz 5.3NetAmount Carbs22 ATKINS CARB COUNTERDESSERTSNetAmount CarbsNetAmount CarbsDreyer’s/Edy’s Slow Churned,No Sugar AddedButter Pecan1/2 C 13.0Coffee1/2 C6.0Cookie Dough1/2 C8.0Neapolitan1/2 C 12.0Triple Chocolate1/2 C7.0Vanilla Bean1/2 C6.0GelatinGelatin Mix, Sugar Free,Frozen Treatsall flavors1 serving 0.0Breyer’s Carb SmartJell-O Snacks, Sugar-Free,Fudge Bar1 ea 3.0all flavors1 ea 0.0Vanilla & AlmondKnox MixChiefIce Cream Bar1 ea 5.0Unflavored Gelatin1.8 g 0.0Vanilla Ice Cream Bar,Ready to Eat Gelatin,Chocolate Coated1 ea 5.0Sugar Free1 ea 0.0Creamsicle Sugar FreeSmartGels Sugar Free,Healthy Bunch1 ea 2.0all flavors1 ea 1.0Dreyer’s/Edy’s Fruit Bars, NoSnack Pack Sugar FreeSugar Added, all flavors 1 ea 4.0Juicy Gels, all flavors1 ea 2.0Fudgsicle Sugar FreeCheesecakeCheesecake FactoryLow Carb1/12 11.0Junior’s Sugar FreeLow-Carb1/123.2Healthy Bunch1 ea 5.0Ice CreamKlondike No Sugar AddedBreyer’s Carb Smart Vanilla Bar1 ea 11.0Chocolate1/2 C4.0Popsicle Sugar Free HealthyFrench Vanilla1/2 C4.0Bunch, all flavors1 ea 2.0Breyer’s, No Sugar AddedSherbet, No Sugar Added,Butter Pecan1/2 C5.0Lemon, Lime or Orange 1/2 C 18.0French Vanilla1/2 C5.0Vanilla, Chocolate,& Strawberry1/2 C6.0ATKINS CARB COUNTER 23
DESSERTS continuedNetAmount CarbsNetAmount CarbsNondairy Frozen TreatsSo Delicious Coconut Milk“Ice Cream” No Sugar AddedChocolate1/2 C8.0Mini Fudge Bar1 ea 6.0Mini Vanilla Bar1 ea 10.0Vanilla Bean1/2 C9.0Tofutti No Sugar AddedCoffee Break Treats1 ea 5.0Fudge Treats1 ea 6.0Chocolate DippedMint Treats1 ea 7.0Puddings and PiesFifty50 Graham CrackerCrust, sugar free1/2 C 10.0Jell-O Sugar Free PuddingSingles, Mix, al
hydrogenated oils, have absolutely no place in a healthy diet. Even if you stay away from 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 40 times as much omega-6 fats as omega-3 fats
