Know Your Carbs

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.