Low Carb Chart Page 3
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8SOY/VEGETARIAN
Product
Serving size
Grams of Net Carbs
Almond milk, unsweetened
1 cup
1
Quorn burger
1
4
Quorn roast
113g / 4oz
4
Quorn unbreaded cutlet
1
3
Seitan
1 piece
2
Shirataki soy noodles
½ cup cooked
1
Soy “cheese”
1 slice
1
Soy “cheese”
28g / 1oz
2
Soy milk, plain, unsweetened
1 cup
1.2
Tempeh
½ cup
3.3
Tofu, firm
113g / 4oz
2.5
Tofu, silken, soft
113g / 4oz
3.1
Tofu “bacon”
2 strips
2
Tofu “Canadian bacon”
3 slices
1.5
Tofu “hot dogs”
1
2.0–5.0 (depending on brand)
Tofu bulk “sausage”
57g / 2oz
2
Tofu link “sausage”
2 links
4
Vegan “cheese,” no casein
1 slice
5
Vegan “cheese,” no casein
28g / 1oz
6
Veggie burger
1 burger
2
Veggie crumbles
¾ cup
2
Veggie “meatballs”
4–5 balls
4
DAIRY
Cheese
Serving Size
Grams of net carbs
Blue cheese
2 tablespoons
0.4
Brie
28g / 1oz
0.1
Cheddar or Colby
28g / 1oz
0.4
Cream cheese
2 tablespoons
0.8
Feta
28g / 1oz
1.2
Goat cheese, soft
28g / 1oz
0.3
Gouda
28g / 1oz
0.6
Mozzarella, whole milk
28g / 1oz
0.6
Parmesan
28g / 1oz
0.9
Swiss
28g / 1oz
1
Cottage cheese, 2% fat
½ cup
4.1
Cottage cheese, creamed
½ cup
2.8
Milk, whole, evaporated
2 tablespoons
3
Quark
113g / 4oz
5
Ricotta, whole milk
½ cup
3.8
Sour cream
1 tablespoon
1
Yogurt, low carb
113g / 4oz
3
Yogurt, plain, unsweetened, whole milk
113g / 4oz
5.5
Yogurt, Greek, plain, unsweetened whole milk
113g / 4oz
3.5
Heavy whipping or “double” cream (fluid)
½ cup
7
Heavy whipping or “double” cream (whipped)
½ cup
3
ACCEPTABLE FATS AND OILS
Butter
Lard/Dripping
Mayonnaise
Canola Oil
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Parent category: Life