low-carb-food-pyramid
Use these helpful lists to help you count the carbohydrates while on the Liver Shrinking Diet.
Carbohydrate Counts of Dairy Products, Milk, Cream, Yogurt, Soy Milk, Coconut Milk
Here are the carb counts of a cup (8 fluid ounces) of the following, according to the USDA database. Note: some milks are “protein-fortified”, and sometimes powdered milk is added for more “body” – this will alter the carb counts, so be sure to check the label. Also, “cream” varies depending upon the amount of butterfat and lactose.
Whole milk – 11.4 grams of carbohydrate
2 % milk – 11.7
1 % milk – 11.6
Fat-free (skim) milk – 11.9
Buttermilk – 11.7
Goat’s milk – 10.9
Half and Half – 10.4
Light Cream – 7.1
Heavy Cream – 6.6
Evaporated milk (canned) – 25.3
Nonfat evaporated – 29.0
Sweetened condensed milk – 166 (not a typo)
Unsweetened soy milk – between 2 and 5, depending upon brand. (Note: Most soy milk is sweetened.)
Unsweetened almond milk – 2-3 grams, depending upon brand – again, most is sweetened
Coconut milk – 6.3
Sour Cream – 9.8
Yogurt – Plain yogurt starts out with the same carb count as the milk it’s made from, but watch the label, as additives can change this number. Also, the bacteria in yogurt eats the lactose, so depending upon how long it’s fermented, the actual carb count can be up to 8 grams less per cup.
Carbohydrate and Fiber Counts for Vegetables
Potatoes
1 medium potato (2½ to 3½ inches in diameter; about 7.5 oz): 35 grams effective (net) carbohydrate plus 5 grams fiber and 164 calories
½ cup mashed potato made with milk (no butter):17 grams effective (net) carbohydrate plus 2 grams fiber and 87 calories
½ cup mashed potato made from dehydrated (instant) potatoes with milk:13 grams effective (net) carbohydrate plus 2 grams fiber and 114 calories
Sweet Potatoes
1 cup raw cubed (132 grams) – 23 grams of carbohydrate plus 4 grams fiber
1 cup boiled and mashed (328 grams) – 50 grams carb, 8 grams fiber
Yams
1 cup raw chopped (150 grams) – 36 grams of carbohydrate plus 6 grams fiber
1 cup cooked pieces (136 grams) – 25 grams carb, 5 grams fiber
Carrots
1 cup raw chopped (128 grams) – 8 grams of carbohydrate plus 4 grams fiber
Beets
1 cup raw cubed (136 grams) – 9 grams of carbohydrate plus 4 grams fiber
1 cup boiled slices (170 grams) – 14 grams carb, 3 grams fiber
Artichokes
1 medium cooked artichoke (120 grams drained): 4 grams effective (net) carbohydrate plus 10 grams fiber and 64 calories
Avocados
½ cup cubes of California avocados: 1 gram effective (net) carbohydrate plus 5 grams fiber and 120 calories
Green Beans
½ cup green beans (or about 10 4″ beans): 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories
Broccoli
½ cup chopped broccoli: 2 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories
Brussels Sprouts
½ cup raw Brussels sprouts: 2 grams effective (net) carbohydrate plus 1.5 gram fiber and 19 calories
Cabbage
½ cup chopped cabbage: 1.5 gram effective (net) carbohydrate plus 1 gram fiber and 11 calories
Cauliflower
½ cup cauliflower (50 grams): 1.5 grams effective (net) carbohydrate plus 1 gram fiber and 12 calories.
Celery
½ cup chopped celery: 1 gram effective (net) carbohydrate plus 1 gram fiber and 8 calories
Corn
½ cup raw corn kernals: 18 grams effective (net) carbohydrate plus 3 grams fiber and 89 calories
1 small ear corn (5½ to 6½ inches long; about 3 oz.): 20 grams effective (net) carbohydrate plus 2 grams fiber and 96 calories
Cucumber
½ cup sliced cucumber:with peel: 2 grams effective (net) carbohydrate and 8 calories; without peel: 1 gram carbohydrate and 7 calories
Eggplant
½ cup boiled cubed eggplant: 3 grams effective (net) carbohydrate plus 1 gram fiber and 17 calories
Onions and Green Onions (Scallions, Spring Onions)
½ cup chopped raw onion: 6 grams effective (net) carbohydrate plus 1 gram fiber and 32 calories
½ cup chopped green onion: 3 grams effective (net) carbohydrate plus 1.5 grams fiber and 16 calories
Kale
½ cup cooked kale: 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories
Lettuce
1 cup shredded lettuce: .6 gram effective (net) carbohydrate plus half a gram of fiber and 7 calories
1 large lettuce leaf: .3 gram effective (net) carbohydrate plus .3 gram fiber and 3 calories
4 oz. (¼ pound) lettuce: 1.5 grams effective (net) carbohydrate plus 1.5 grams fiber and 16 calories
Mushrooms
½ cup sliced or chopped raw white mushrooms: 1 gram effective (net) carbohydrate and 8 calories
Olives
1 oz. olives equals about 10 small, 5 large, 3 jumbo, or 1 ½ super-colossal olives and has: about 1 gram effective (net) carbohydrate plus 1 gram fiber and 26 calories
Peas/Snow Peas
½ cup cooked peas: 8 grams effective (net) carbohydrate plus 4 grams fiber and 67 calories
½ cup edible pea pods, chopped, raw: 2.5 grams effective (net) carbohydrate plus 1 grams fiber and 21 calories
½ cup cooked edible pea pods: 3 grams effective (net) carbohydrate plus 2 grams fiber and 32 calories
Pumpkin
½ cup canned or mashed cooked pumpkin: 6 grams effective (net) carbohydrate plus 3.5 gram fiber and 42 calories
Bell Peppers
Green Bell Peppers -½ cup chopped green Bell pepper: 2.5 grams effective (net) carbohydrate plus 1 gram fiber and 15 calories
Red Bell Peppers – ½ cup chopped red Bell pepper: 3 grams effective (net) carbohydrate plus 1.5 grams fiber and 23 calories
Spinach
1 cup raw spinach: .4 gram effective (net) carbohydrate plus .7 gram fiber and 7 calories
Squash
Butternut Squash -½ cup raw butternut squash, cubed: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories
Spaghetti Squash – ½ cup cooked spaghetti squash: 4 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories
Summer Squash – ½ cup raw sliced summer squash: 1.5 gram effective (net) carbohydrate plus .5 gram fiber and 12 calories
Zucchini Squash – ½ cup chopped zucchini: 1.5 gram effective (net) carbohydrate plus 1 gram fiber and and 10 calories
Tomatoes
½ cup chopped tomatoes: 2.5 grams effective (net)carbohydrate plus 1 gram fiber and 16 calories
1 tomato, 3 inches in diameter (6.5 oz): 5 grams effective (net) carbohydrate plus 2 grams fiber and 33 calories
1 medium cherry tomato (about ½ ounce): ½ gram effective (net) carbohydrate and 3 calories
1 medium plum tomato (about 2 oz): 2 grams effective (net) carbohydrate plus 1 gram fiber and 11 calories
Tomatillos
½ cup chopped or diced tomatillos: 3 grams effective (net) carbohydrate plus 1 gram fiber and 21 calories
Carbohydrate and Fiber Counts for Fruit.
Apples
½ cup chopped apple: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories.
1 medium apple (3 inches in diameter): 21 grams effective (net) carbohydrate plus 4.5 grams fiber and 95 calories
Apricots
½ cup apricots, sliced: 7.5 grams effective (net) carbohydrate plus 1.5 grams fiber and 40 calories
1 medium apricot (35 grams or a little over an ounce): 3 grams effective (net) carbohydrate plus 1 gram fiber and 17 calories
Dried Apricots
1 ounce dried apricots:16 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories
Bananas
½ cup sliced bananas: 15 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories.
1 medium banana (7 inches to 7¾ inches long): 24 grams effective (net) carbohydrate plus 3 grams fiber and 105 calories.
Blackberries
½ cup blackberries: 3.5 grams effective (net) carbohydrate plus 4 grams fiber and 31 calories.
Blueberries
½ cup fresh blueberries: 9 grams effective (net) carbohydrate plus 2 grams fiber and 42 calories.
Cantaloupe
½ cup cantaloupe, cubed: 7 grams effective (net) carbohydrate plus 1 gram fiber and 26 calories.
1 medium wedge cantaloupe (1/8 of melon, 5 inches in diameter): 6 grams effective (net) carbohydrate plus 1 gram fiber and 23 calories.
Cherries
1 sweet cherry: 1 gram effective (net) carbohydrate plus trace of fiber and 5 calories.
3.5 oz (100 grams) sweet cherries with pits, about 3/4 cup: 14 grams effective (net) carbohydrate plus 2 grams fiber and 63 calories.
Cranberries
1 oz of cranberries: 2 grams effective (net) carbohydrate plus 1 gram fiber and 13 calories.
½ cup chopped cranberries: 4 grams effective (net) carbohydrate plus 2.5 grams fiber and 25 calories.
½ cup whole cranberries: 4 grams effective (net) carbohydrate plus 2 grams fiber and 23 calories.
Dates
¼ cup chopped dates: 24 grams effective (net) carbohydrate plus 3 grams fiber and 105 calories.
1 oz dates: 19 grams effective (net) carbohydrate plus 2 grams fiber and 79 calories.
Figs
1 large fresh fig (2.5 inches in diameter; a little over 2 oz): 10 grams effective (net) carbohydrate plus 2 grams fiber and 47 calories.
¼ cup chopped dried figs: 23 grams effective (net) carbohydrate plus 4 grams fiber and 93 calories.
1 oz dried figs: 15 grams effective (net) carbohydrate plus 3 grams fiber and 70 calories.
Grapes
½ cup grapes (about 12 medium-size grapes; or 2.5 oz): 13 grams effective (net) carbohydrate plus 1 gram fiber and 52 calories.
Grapefruit
½ medium white grapefruit (3¾” diameter): 9 grams effective (net) carbohydrate plus 1 gram fiber and 39 calories.
1 medium pink or red grapefruit (3¾” diameter): 11 grams effective (net) carbohydrate plus 2 grams fiber and 52 calories.
Guava
½ cup guava: 7 grams effective (net) carbohydrate plus 4.5 grams fiber and 61 calories
Honeydew Melon
½ cup cut-up honeydew melon: 7 grams effective (net) carbohydrate; 1 gram fiber; 31 calories
1 wedge of melon (1/8 of a 6- to 7-inch diameter melon): 15 grams effective (net) carbohydrate; 1 gram fiber; 58 calories
Kiwifruit
1 medium kiwifruit, without skin, a little less than 3 oz: 9 grams effective (net) carbohydrate plus 2 grams fiber and 46 calories.
Lemons
1 Tablespoon fresh lemon juice: 1 gram effective (net) carbohydrate plus 0 grams fiber and 4 calories.
Juice of 1 medium lemon (a little over 1.5 oz): 4 grams effective (net) carbohydrate plus 0 grams fiber and 12 calories.
Limes
1 Tablespoon fresh lime juice: 1 gram effective (net) carbohydrate plus 0 grams fiber and 4 calories.
Juice of 1 medium lime (a little over 1.5 oz): 4 grams effective (net) carbohydrate plus 0 grams fiber and 11 calories.
Mangoes
½ cup sliced mango: 13 grams effective (net) carbohydrate plus 1.5 grams fiber and 54 calories.
Nectarines
½ cup sliced nectarines: 6 grams effective (net) carbohydrate plus 1 gram fiber and 31 calories.
1 medium nectarine (2½ inches in diameter): 13 grams effective (net) carbohydrate plus 2 grams fiber and 62 calories.
Oranges
½ cup orange sections: 8.4 grams effective (net) carbohydrate plus 2 grams fiber and 32 calories.
1 medium orange (2 and 2/3 inches diameter; 4.5 oz): 12 grams effective (net) carbohydrate plus 3 grams fiber and 95 calories.
Papaya
½ cup papaya cubes: 6 grams effective (net) carbohydrate plus 1 gram fiber and 27 calories.
Peaches
½ cup sliced peaches: 6.5 grams effective (net) carbohydrate; 1 gram fiber; 30 calories
1 medium peach (2-2/3″ diameter; about 5 oz): 12 grams effective (net) carbohydrate; 2 grams fiber; 59 calories
Pears
1 small pear: 18 grams effective (net) carbohydrate plus 5 grams fiber and 86 calories.
½ cup pears, cubed: 10 grams effective (net) carbohydrate plus 2.5 grams fiber and 32 calories.
Pineapple
½ cup pineapple, chunks (3 oz): 10 grams effective (net) carbohydrate plus 1 gram fiber and 41 calories
1 pineapple slice, ¾-inches thick and 3½-inches in diameter: 10 grams effective (net) carbohydrate plus 1 grams fiber and 42 calories
Plums
½ cup sliced plums: 8 grams effective (net) carbohydrate plus 1 gram fiber and 38 calories.
1 medium plum (2 and 1/8 inch diameter; about 2 and 1/3 oz.): 8 grams effective (net) carbohydrate plus 1 gram fiber and 30 calories.
Pomegranate
1 oz of pomegranate: 5 grams effective (net) carbohydrate and 19 calories.
1 medium pomegranate (slightly less than 3.5″ in diameter or 5.5 ounces): 25 grams effective (net) carbohydrate plus 1 gram fiber and 105 calories.
Prunes
½ cup pitted prunes: 49 grams effective (net) carbohydrate plus 6 grams fiber and 209 calories.
1 medium prune (about a third of an ounce): 5 grams effective (net) carbohydrate plus 1 gram fiber and 23 calories.
1 ounce prunes: 16 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories.
Raisins
¼ cup seedless raisins (packed): 31 grams effective (net) carbohydrate plus 1.5 grams fiber and 123 calories.
1 small box raisins (1.5 oz.): 32 grams effective (net) carbohydrate plus 2 grams fiber and 129 calories
Raspberries
½ cup fresh raspberries: 3.5 grams effective (net) carbohydrate plus 4 grams fiber and 32 calories.
Strawberries
½ cup sliced strawberries: 5 grams effective (net) carbohydrate plus 1.5 grams fiber and 26 calories.
1 large (1 3/8 inch in diameter) strawberry: 1 gram effective (net) carbohydrate plus .5 grams fiber and 6 calories.
Tangerines
½ cup Tangerine sections: 11 grams effective (net) carbohydrate plus 2 grams fiber and 52 calories
1 medium tangerine (2½-inch diameter; 3 oz): 12 grams effective (net) carbohydrate plus 2 grams fiber and 47 calories
Watermelon
½ cup diced watermelon: 5.5 grams effective (net) carbohydrate, plus scant fiber and 23 calories
1 wedge watermelon (1/16 average watermelon; about 10 oz): 22 grams effective (net) carbohydrate, plus 1 gram fiber and 86 calories
Tips and Resources
Getting Through the First Week of the Liver Shrinking Diet (LSD)
