NONSTARCHY VEGETABLES
Listed below are serving sizes for a few of the low-carb, non-starchy vegetables. Each has approximately 5 grams of carbs per serving. Fill up on these vegetables!
Lettuce, Arugula
- Fresh Express “Hearts of Romaine” blend: 4 cups
- Fresh Express “Garden Salad” (Original Iceberg Garden): 2.5 cups
Cucumber
- Sliced: 1 1/2 cup
Broccoli, Cabbage or Kale (collard greens)
- Trader Joe’s Broccoli Slaw: 1.25 cups
- Raw or frozen: 1 cup
- Raw: 8 florets
- Steamed or boiled (previously raw or frozen): 1⁄2 cup
Asparagus
- Uncooked: 8 medium spears
Beets
- Canned, not pickled: 1⁄4 cup
Carrot
- Raw: 1 medium carrot
- Chopped: 1/3 cup
Cauliflower
- Raw or cooked: 1 cup
Celery
- Raw: 4 medium stalks
Eggplant
- Cooked: 1 cup
Spinach
- Cooked: 3/4 cup
Turnip
- Cooked: 3/4 cup
Onion
- Raw, chopped: 1/3 cup
- Cooked: 1/4 cup
String Beans
- Cooked: 1/2 cup
Tomato
- Raw: 1 medium regular tomato
- Raw: 1 cup cherry tomatoes
- Chopped: 3/4 cup
- Canned: 1/2 cup
- Juice: 1/2 cup
- Plain Sauce: 1/3 cup
STARCHY VEGETABLES
Here are the serving sizes for some low-carb, starchy vegetables. Each has approximately 15 grams of carbs per serving.
Black Beans, Pinto Beans, White Beans, Garbanzo Beans, Lentil Beans
- Cooked: 1/3 cup
- Canned: 1/3 cup
Peas
- Cooked: 2/3 cup
Potato
- Mashed, with skin, plain: 1/2 cup
- Baked, with skin, plain: 1/2 medium sized potato
Sweet Potato
- Cooked, with skin, plain: 1/2 cup
- Raw: 1/2 medium potato
Acorn Squash, Butternut Squash, other Winter Squash
- Cooked: 1 cup
Corn
- Raw: 1 ear
- Cooked: 1/2 cup
FRUITS
Here are the serving sizes for common fruits. Each has approximately 15 grams of carbs per serving.
Apple
- Fresh: 1 small apple
- Sauce, unsweetened: 1/2 cup
Apricots
- Fresh: 4 apricots
- Dried: 8 halves
Dates, Figs
- Fresh: 2-3 whole
Banana
- Fresh: 1/2 banana
Blueberries
- Whole: 2/3 cup
Cantaloupe or other Melon
- Whole: 1/3 melon
- Cubed: 1 cup
Cranberries
- Whole: 1 1/4 cup
Cherries
- Fresh: 14 cherries
Grapefruit
- Whole: 1/2 large fruit
Grapes
- Fresh: 1/2 cup
- Dried (raisins): 2 tablespoons
- Juice (100%): 1/2 cup
Orange
- Whole: 1 medium
Mango
- Sliced: 1/2 cup
Papaya
- Cubed: 1 cup
Peach
- Whole: 1 medium
Pineapple
- Cubed: 3/4 cup
Raspberries
- Whole: 1 cup
Strawberries
- Sliced: 1 1/4 cup
Watermelon
- Sliced: 1 1/3 diced
DAIRY
Here are the recommended serving sizes for some popular dairy items. Each has approximately 15 grams of carbs per serving.
Milk
- Fat-free or 1%: 1 cup
Soymilk
- Calcium-Enriched: 1 cup
Yogurt
- Low-fat or nonfat plain: 6oz
Cheese, any variety
- Almost no carbs, just watch the calories: unlimited
BREADS, MUFFINS, and other GRAINS
Here are the recommended serving sizes for grains. Whole grains are recommended whenever possible. Check the label and try to stay under 25 grams of carbs per serving. In many cases, 25 carbs equals TWO slices!
Sliced Bread
- Pepperidge Farm-Light Style 7 Grain: 2 slices = 17g carbs
- Arnold’s Healthful 100% whole wheat bread: 2 slices = 19g carbs
- Weight Watchers Seedless Rye Bread: 2 slices = 20g carbs
- Arnold Stone Ground Bread, 100% Whole Wheat: 2 slices = 24g carbs
- Udi’s Gluten Free Ancient Grain Bread: 2 slices = 24g carbs
- Udi’s Gluten Free Cinnamon Raisin Bread: 2 slices = 25g carbs
Rolls
- Arnold’s 100% Whole Wheat Flax & Fiber Sandwich Thins: 1 roll = 21g carbs
- Schmidt Old Tyme Sandwich Rolls, 100% Whole Wheat: 1 roll = 24g carbs
Wraps
- Joseph’s Lavash Bread: 1 lavash = 14g carbs
- La Tortilla Factory Low Carb Wrap: 1 tortilla = 10g carbs
Bagel
- Trader Joe’s Whole Wheat Everything Bagel Slims: 1 bagel = 21g carbs
A more thorough explanation of this process will be provided in Joann Mercer’s upcoming book. Subscribe to our e-mail list on the right to stay updated with all Carb Light Living™ posts.
Carol tremblay
/ December 1, 2013I need to lose weight now!!!!! Any suggestions would be a great help. Thank you.