2013 Carb Counter

atkins.com 2013 Atkins Nutritionals, Inc. (1211)

CARBCOUNTER

AND ACCEPTABLEFOODS LISTS

Carb Counter Covers:Layout 1 11/21/12 1:01 PM Page 1

1 How to Use the Atkins Carb Counter

3 Acceptable Foods Lists

6 Atkins & Other Low-Carb Specialty Foods

8 Baking Ingredients

9 Beef, Lamb, Pork & Other Meats

12 Beverages & Alcoholic Beverages

16 Breads, Crackers, Tortillas & Wraps

18 Candy & Chewing Gum

20 Cereals

22 Condiments & Seasonings

23 Dairy, Eggs & Dairy Substitutes

27 Desserts

29 Fish & Shellfish

31 Fruit

34 Grains, Noodles & Pasta

36 Legumes

38 Nuts & Seeds

40 Oils, Fats, Vinegar & Salad Dressings

42 Poultry

44 Sauces & Marinades

46 Snacks

49 Soups

51 Sweeteners, Spreads & Syrups

54 Vegetables

59 Vegetarian Products

61 Chain Restaurants

64 Notes

CARB COUNTERAND ACCEPTABLE FOODS LISTS

Carb Counter Covers:Layout 1 11/21/12 1:01 PM Page 2

1HOW TO USETHE ATKINS CARB COUNTER

THE CARB COUNTER is an invaluable tool to help track your daily carb intake andplan meals. In concert with the Acceptable Foods Lists that precede it, the CarbCounter also assists you in reintroducing foods as you move from one phase to thenext or increase your carb intake within a phase. In fact, before you delve into the CarbCounter, check out the lists of Acceptable (and Unacceptable) Foods for each phase of theprogram, which start on page 3.

Tuck this booklet into your purse or pocket when you go shopping to look for certainbrands or compare others with the ones listed in the following pages. The Carb Counter isthe perfect partner to the new freeAtkinsMobile App,which includes a robust food search,daily meal planner and progress tracker, as well as an overview of each phase of the AtkinsDiet. For more on the app, see Chain Restaurants on page 61.

Organizing PrinciplesCategories are listed alphabetically, as are items within each of the 24 categories. Brandnames of processed foods are provided when necessary for clarity. Items such as fruit andvegetables are listed generically. The amount listed for each item is the one indicated on thepackage as a single serving. However, its not necessarily an appropriate portion for Atkins,which is why the first column for each food is labeled amount instead. Sometimes theamounts are provided in cups, tablespoons or teaspoons; in other cases, theyre in ounces.Weve used themeasurements provided by ESHA, a nutritional database compiled from thelatest U.S. Department of Agriculture data. (Abbreviations appear on page 3.)

ESHA is also the primary source of the per-serving content of carbohydrate and fiber,aswell as sugar alcohols, including glycerin (noncaloric sweeteners), fromwhichNet Carbsare calculated. (See Counting Carbs?on page 2.) The numbers under the Net Carbs col-umn refer to grams of Net Carbs. For products not listed in ESHA, weve used serving sizesand other data provided by the manufacturer.

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All fish and shellfish, but no pickled orcreamed herring with added sugar, artifi-cial crab (surimi or sea legs) or otherprocessed, battered or breaded products.Also, limit clams, oysters and mussels toabout 2 ounces a day. See page 29.All chicken, turkey and other poultry,but no breaded, battered or processedproducts. See page 42.Beef, lamb, pork and other meat, butnobologna, kielbasa, hot dogs,meatballs,meatloaf or other products made withfillers. Also, no ham or bacon cured withsugar. See page 9.Eggs cooked any way.Soy and other vegetarian products.Almond or soymilk (plain and unsweet-ened), Quorn products (unbreaded), sei-tan, shirataki soy noodles, veggie or vegancheese, tempeh (without grains), tofu

The Right ChoicesAccording to Progressive Grocermagazine, the typical well-stocked supermarket containsalmost 39,000 items, encompassing thousands of brands. Although theAtkinsCarbCounterprovides an extensive list of low-carb foods, it clearly cannot include all of them. Nonethe-less, the selection that follows, as well as offerings frommajor chain restaurants, providesa myriad of Atkins-friendly foods.

Also included are a number of foods that are unacceptable for one or more reasonsand others that are best avoided. Some are just outrageously high in carbs. In other cases,two brands of a certain item may initially seem the same but one of them contains ingre-dients youre better off not consuming. Footnotes at the bottom of each page clarify suchinformation.

What to AvoidFor example, manufactured trans fats, which are hydrogenated or partially hydrogenatedoils, have 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 namejust a few products. We also alert you to the presence of white flour, cornstarch and other

refined grains, as well as certain fats. Most ofus get up to 40 times asmuch omega-6 fats asomega-3 fats in our diet because the formerare used in most processed foods. Ideally, theratio should be 1 to 1.

Thats why we recommend you not cookwith certain oils or eat products that containthem. Specifically, steer clear of soybean, reg-ular safflowerthe high-oleic type is finecorn and peanut oil, aswell as vegetable oil,which can contain any of the above.

In addition to relying on theCarbCounter,its a good idea to become a careful reader ofNutritional Facts panels on processed foods,which allow you to calculate grams of Net

Carbs. Be sure to also scan the list of ingredients tomake sure that hidden sugars and otherproblematic ingredients discussed above arent included.

Note: Again, just because a food is listed doesnt mean that its acceptable on theAtkins Diet. Some foods are included to allow you to compare those high in carbs withmore appropriate foods.

C = cupdia = diameterea = eachenv = envelopeg = gram

lg = largelb = poundmed = mediumoz = ouncepkt = packet

pkg = packagesl = slicesm = smallsq = squaret = teaspoon

T = tablespoonw/ = withw/o = without

" = inch< = less than

ACCEPTABLE FOODS LISTSWhen youre just starting out on Atkins, this cheat sheet can help you remember whatyou can and cannot eat in each phase. More extensive lists appear in the categories in theCarb Counter, as noted below. All Atkins brand products are coded on the package forappropriate phases.

and tofumeat analogs, some veggie burg-ers. See page 59.Cheese. All firm or aged cheese, but nocottage, ricotta or other fresh cheeses,cheese spreads with other ingredients orcheese products. See page 23.Foundation vegetables, which includeall leafy greens and other salad vegeta-bles, and many others that are often orusually cooked, but excludingmost starchyvegetables. Some foundation vegetables,such as celery root, leeks, mushrooms,onions and pumpkin, are higher in carbsthan others, so keep portions small. Seepage 54.Salad dressings with no more than 2gramsofNetCarbs per 2 tablespoons andthat contain no sugar, honey,maple syrupor other caloric sweeteners. Look for prod-ucts made with canola or olive oil.

Abbreviations and SymbolsWe have abbreviated a number of terms that occur with frequency, as listed below.

Acceptable Foods in Phase 1, Induction

54

Fats andoils.Butter and canola, coconut,flaxseed, grape seed, olive, high-oleic saf-flower, sesame and walnut oils, prefer-ably cold pressed or expeller pressed.Avoid low fat products and all mar-garines and shortening products, whichmay contain small amounts of trans fats.Avoid corn, soybean, sunflower seedandother vegetable oils discussed above.Noncaloric sweeteners, including su-cralose, stevia, saccharin and xylitol areacceptable in moderation. A more com-plete list, including brand names, appearson page 51.All condiments, herbs and spices, aslong as they have no added sugar, flour,cornstarch or other carb-filled thickeners.They include dozens of foods youll findon pages 2223 and 4446.Beverages. Broth/bouillon (not lowsodium and no added sugars, hydro-genated oils or MSG), club soda; heavyor light cream or half-and-half (11.5ounces a day); caffeinated or decaf-feinated coffee and tea; diet soda withnoncaloric sweeteners; lemon juice orlime juice (23 tablespoons a day); plainor flavored seltzer (must say no calo-ries); herb tea (no added barley or fruitsugars); unsweetened, unflavored milksubstitutes.

OtherUnacceptable Phase 1 FoodsIn addition to any foods cited above, avoidthe following:Fruits other than avocado, olives andtomatoes, which are actually fruits, but

cherries and cantaloupe, Crenshaw andhoneydew melon (but not watermelon).Also, 1-tablespoon portions of preservesmade without added sugar.Fresh cheese andother dairy products,including ricotta and cottage cheese, andplain, unsweetened, whole milk yogurtor Greek yogurt and kefir; also 2-ounceportions of whole milk.Avoid yogurt made with fruit or otherflavorings or with any added sugar.Avoid low-fat andno-fat cottage cheeseor yogurt products.Legumes, including lentils, chickpeas andotherdriedbeans,andedamame,hummusand refried beans. For a complete list, seepage 36.Avoid jarred or canned baked beans,which are full of sugar, beans in tomatosaucewith added sugar or starches andbeandips andother productswith addedsugar or starch.Vegetable and fruit juices.Up to6 table-spoons a day of lemon and/or lime juiceand 4-ounce portions of tomato juice ortomato juice cocktail.Atkins All Purpose BakingMixAlcohol, in moderation, including liteor low-carb beer, red or white wine andspirits such as bourbon, gin, rum, Scotchand vodka.Avoid flavored brandy and cordials.Avoid regular beer.Avoid fruit juice, tonic water and othermixers high in carbs.

are listedwith foundation vegetables. Seepage 54.Any fruit or vegetable juice other thanlemon and lime juiceRegular sodas sweetened with sugar orcorn syrupGrains, even whole grains, and any foodmade with flour or other grain productsAny foodwith added sugar, such as evap-orated cane juice, glucose, dextrose,honey or corn syrupAlcohol of any sortNuts and seedsKidney beans, chickpeas, lentils and otherlegumesStarchy vegetables such as parsnips, car-rots, pod peas, potatoes, sweet potatoes,winter squash and yams. See page 58.Dairy products other than hard or agedcheese, cream, sour cream and butterCow or goat milk of any sortYogurt, cottage cheese or ricottaLow-fat productsDietproducts, unless theyhavenomorethan 3 grams of Net Carbs per serving

Additional Foods Acceptable inPhase 2, OngoingWeight LossNuts and seeds, including nut and seedbutters andmeals (flours). For a completelist, see page 38.Avoid chestnuts (very high in carbs) andhoney-roasted or smoked products.Avoid products, such as Nutella, thatcontain added sugar.Berries and other fruits. All fresh orfrozen berries (without added sugar) and

Other Unacceptable Foodsin Phase 2Fruits other than those previously listedStarchy vegetablesGrains, including whole grains

Additional Foods Acceptable inPhase 3, Pre-MaintenanceThe following foods are acceptable in thisphase and in Phase 4, LifetimeMaintenance.Fruit other than berries and melon,including apples, grapes, grapefruit,peaches andpears. For a complete list, seepage 31.Avoid canned fruit packed in juice con-centrate or syrup, includinglite syrup.Continue to avoid fruit juice, other thanlemon and lime juice.Avoid dried fruit.Starchyvegetables, includingbeets, car-rots, corn, parsnips, peas in pods, potato,sweet potato and winter squash. For acomplete list, see page 58.Wholegrains, including couscous (wholewheat), crackedwheat, kasha (buckwheatgroats), oatmeal (rolled or steel cut),quinoa, brown rice and wild rice. For acomplete list, see page 34. (Atkins Cui-sine Penne Pasta is acceptable only inPhase 4, Lifetime Maintenance.)Avoid refinedgrains, such aswhite flour,enriched flour and white rice.Bakedgoods should bemadewith 100-percent whole grains.Continue to avoid productswith addedsugar.Dairy products. 4-ounce portions ofwhole milk or buttermilkbut continueto avoid skim, nonfat or low-fat milk.

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ATKINS &OTHERLOW-CARB SPECIALTYFOODS

Contains: 1sugar alcohol 2cornstarch and/or white or rice flour 3added sugar 4soybean oil

NetCarbsAmount

NetCarbsAmount

Atkins Nutritionals ProductsAtkins Advantage Meal BarsChocolate Chip

Cookie Dough 1 1 bar 3.0Chocolate Chip Granola 1 1 bar 3.0Chocolate Peanut Butter 1 1 bar 2.0

Cinnamon Bun 1 1 bar 3.0Cookies n Crme 1 1 bar 3.0Mudslide 1 1 bar 3.0Peanut Butter Granola 1 1 bar 3.0Peanut Fudge Granola 1 1 bar 2.0Strawberry Almond 1 1 bar 3.0Atkins Advantage Snack BarsCaramel ChocolatePeanut Nougat 1 1 bar 3.0

Caramel DoubleChocolate Crunch 1 1 bar 4.0

Caramel Chocolate Nut Roll 1 1 bar 3.0Caramel Fudge Brownie 1 1 bar 3.0Cashew Trail Mix 1 1 bar 5.0Coconut Almond Delight 1 1 bar 2.0Dark Chocolate AlmondCoconut Crunch 1 1 bar 3.0

Dark Chocolate Decadence 1 1 bar 4.0Triple Chocolate 1 1 bar 3.0

Atkins AdvantageReady-to-Drink ShakesCaf Caramel 1 shake 2.0Dark Chocolate Royale 1 shake 2.0French Vanilla 1 shake 1.0Milk Chocolate Delight 1 shake 2.0Mocha Latte 1 shake 2.0Strawberry 1 shake 1.0Atkins Day Break BarsApple Crisp 1 1 bar 4.0Cherry Pecan 1 1 bar 6.0

The full array of Atkins Nutritionals prod-ucts appears below, including a newline of frozen meals. Also listed is a sprin-kling of choices fromother companies thatspecialize in low-carb products.Manyweb-sites that sell such products provide moreextensive lists. There are no guidelines onwhat makes a food low carb. Most Atkinsproducts have been tested on people togauge their glycemic impact. We cannotvouch for the carb counts providedby othermanufacturers. Some products marketedas lowcarb contain added sugars andwhiteflour, so read ingredient lists carefully.Wevenoted when products contain sugar alco-hols, as excessive consumption can resultin gastric distress. Again, to calculate NetCarbs, subtract not just fiber but also sugaralcohols from grams of total carbs. Otherlow-carbproducts appear inBreads, Crack-ers, Tortillas & Wraps, Baking Ingredi-ents, Candy, Desserts and Snacks.


NetCarbsAmount

NetCarbsAmount

Chocolate Chip Crisp 1 1 bar 3.0Chocolate Hazelnut 1 1 bar 3.0Chocolate Oatmeal Fiber 1 1 bar 7.0Cranberry Almond 1 1 bar 2.0Oatmeal CinnamonBaked Square 1 1 bar 6.0

Peanut Butter Fudge Crisp 1 1 bar 2.0Vanilla Fruit & Nut 1 1 bar 5.0Atkins Day BreakReady-to-Drink ShakesCreamy Chocolate 1 shake 3.0Strawberry Banana 1 shake 2.0Wild Berry 1 shake 2.0Atkins Endulge BarsCaramel Nut Chew 1 1 bar 2.0Chocolate Caramel Mousse 1 1 bar 2.0Chocolate Coconut 1 1 bar 3.0Nutty Fudge Brownie 1 1 bar 2.0Peanut Butter Cups 1 1 bar 2.0Peanut Caramel Cluster 1 1 bar 3.0Atkins CuisineAll Purpose Baking Mix 1/3 C 5.0Penne Pasta, dry 1/2 C 19.0Atkins Breakast Frozen MealsFarmhouse-StyleSausage Scramble 1 tray 5.0

Tex-Mex Scramble 1 tray 5.0Atkins Entre Frozen MealsBeef Merlot 1 tray 6.0Chicken & Broccoli Alfredo 1 tray 5.0

Chile Con Carne 1 tray 4.0Crustless Chicken Pot Pie 1 tray 5.0Italian Sausage Primavera 1 tray 5.0Meatloaf w/ PortobelloMushroom Gravy 1 tray 7.0

Roasted Turkey w/ HerbPan Gravy 1 tray 6.0

Other Low Carb ProductsBaking & Cooking ProductsBetter Bowls Sugar FreeGelatin Mix, all flavors,prepared 1/2 C 2.0

Pudding Mix, Chocolate 2,prepared w/ whole milk 1/2 C 7.0

Pudding Mix, Vanilla 2,prepared w/ whole milk 1/2 C 6.0

Big Train Low CarbBreading & Batter Mix 2 1 T 1.0Brownie Mix, baked 1, 2, 3 1 ea 1.0Chocolate Chip Cookie

Mix 2, 3, prepared 1 ea 7.0Peanut Butter CookieMix 2, 3, prepared 1 ea 5.0

Bobs Red Mill Low CarbBread Mix 3, prepared 1 sl 5.0

CarLO CARBiano Low Carb

Ready to Heat Pizza Crust 1 ea 3.0Dixie Diners Carb CountersAngel Food Cake Mix,prepared 5.2 oz 1.0

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NetCarbsAmount

NetCarbsAmount

Dixie Diners Carb CountersBrownie Mix, prepared 2" sq 1.0Instant Mashers,Cheddar & Bacon 4,prepared 1/2 C 5.0

Muffin Mix, AppleCinnamon 2, prepared 1 ea 4.0

Snackin Cake Mix,Carrot, prepared 2.3" sq 2.0

Thick It Up Thickener 1 t 0.0LC Foods Low Carb MixesBanana Bread, prepared 1 sl 1.0Frosting, Chocolate orVanilla, prepared 1 T 0.0

Muffin Mix, prepared 1 ea 1.0Breakfast CerealsDixie Diners Carb CountersApple Cinnamon 1 pkt 3.0Smaps Sweet Maple, dry 1/2 C 2.0

Kays Naturals ProteinApple Cinnamon 2,3, dry 1.2 oz 12.0

LC Foods Cereal,Raspberry, dry 1/4 C 1.5

Nutlettes, dry 1/2 C 4.0Nutritious Living Hi-Lo,Original,2, 3 dry 1/2 C 7.0

Sensato High FiberButter Pecan, prepared 1/2 C 1.0Nut & Flax Granola,Cinnamon, dry 1/2 C 2.0

Prepared MealsDixie Diners Carb CountersMeal in a CupChili 1 C 5.0Mac & Cheese 1 C 3.0Spaghetti 1 C 5.0Teriyaki Noodles 1 C 7.0

Low-carbbaking requires ingredients suchas nut meals, unsweetened chocolateand coconut flakes, and other ingredientswithout added sugar or refined grains. Thefollowing list includes both ingredients thatare acceptable in some or all phases of theAtkins Diet, as well as some that should beavoided, including granulated and otherforms of sugar andwhite flour provided forcomparison purposes. Also see Nuts &Seeds, Grains and Dairy, Eggs & DairySubstitutes.Amore extensive list of sweet-eners appears in Sweeteners, Jams &Syrups. Low-carb bake mixes are inAtkins&Other Low-Carb Specialty Foods.

BAKINGINGREDIENTS

NetCarbsAmount

Almond Meal/Flour 1/2 C 6.0Arrowroot 1 T 6.8Baking Soda 1/2 t 0.0

Contains 3added sugar

NetCarbsAmount

Baking Chocolate,Unsweetened 1 oz 4.1

Baking Powder 1/2 t 0.0Chocolate Chips,Semisweet 3 2 T 16.5

Cinnamon, ground 1 t 0.7Cocoa Powder, Unsweetened 2 T 2.7Coconut, Shredded

Unsweetened 1/4 C 1.3Sweetened 3 1/4 C 10.0

Coconut Milk,

Canned, Regular 1/2 C 2.0Cornmeal 2 T 9.7Cream of Tartar 1 t 1.8Dried Egg Whites 2 T 0.8Egg Replacement 1 oz 0.5Flaxseed Meal 1/4 C 0.0Flour, White, All Purpose 1/4 C 23.0Flour, Whole Wheat

All Purpose 1/4 C 18.4Pastry 1/4 C 19.0

Gelatin, Unflavored for

Baking & Canning 1 env 0.0Molasses 1 T 15.0Nutmeg, ground 1 t 0.6Oat Flour 1/4 C 12.1Rice Flour, White 1/4 C 30.7Rice Flour, Brown 1/4 C 28.4Rye Flour, Medium 1/4 C 16.2Soy Flour 1/4 C 5.4

ATKINS &OTHER LOW-CARBSPECIALTY FOODScontinued

BEEF, LAMB, PORK&OTHER MEATS

Most meat is composed completely ofprotein and fat, with calfs liver beinga notable exception. However, ham, baconor other pork products curedwith sugar inany form, do contain carbs. Dependingupon how these products were cured andhow thick the slices are, theNet Carb gramcount can vary significantly, so check boththe Nutritional Facts panel and the list ofingredients. Pepperoni, salami and the likeare also often cured with sugar. Sausagesand frankfurtersmay contain fillers that addto the carb count. Any dish that is stuffed,breaded or deep-fried, includingmany pre-cooked frozen convenience products, alsocontains carbs. So do items such as meat-loaf or rolled stuffed pork loin prepared bya butcher. A number of sandwich and deli

Sucralose-Brown SugarBlend for Baking 3 1/4 C 50.1

Sucralose-SugarBlend for Baking 3 1/4 C 57.7

Sugar, Brown, packed 1/4 C 54.2Sugar, Confectioners 1/4 C 29.9Sugar, White 1/4 C 50.4Sugar & Stevia Blend 3 1/4 C 48.0Truvia Baking Blend 3 1/4 C 48.0Pure Vanilla & Other Extracts 1 t 0.0

NetCarbsAmount

1110

meats also contain added sugar. Theamounts listed below reflect the weightafter cooking and minus bones. Note thatthe Atkins Frozen meals listed on page 7contain no added sugar or fillers.

Contains/may contain: 1fillers 2added sugar

NetCarbsAmount

BeefBrisket 6 oz 0.0Corned Beef 6 oz 0.8Chuck 6 oz 0.0Chuck Eye Steak 6 oz 0.0Corned Brisket 6 oz 0.0Cubed Steak 6 oz 0.0Eye Round 6 oz 0.0Flank Steak 6 oz 0.0Ground Chuck/Round 6 oz 0.0Liver, Calf 6 oz 8.8London Broil 6 oz 0.0Prime Rib 6 oz 0.0Rib Eye Roast/Steak 6 oz 0.0Shell Steak 6 oz 0.0Short Ribs 6 oz 0.0Sirloin Steak 6 oz 0.0Skirt Steak 6 oz 0.0Tenderloin 6 oz 0.0Top Loin 6 oz 0.0

VealBreast 6 oz 0.0Chop, Loin or Rib 6 oz 0.0

Cutlet 6 oz 0.0Ground 6 oz 0.0Loin 6 oz 0.0Round Steak 6 oz 0.0Scallops 6 oz 0.0Shank 6 oz 0.0Shoulder 6 oz 0.0StewMeat 6 oz 0.0

GoatRoast 6 oz 0.0

LambChop, Loin or Rib 6 oz 0.0Ground 6 oz 0.0Leg 6 oz 0.0Roast 6 oz 0.0Shoulder 6 oz 0.0StewMeat 6 oz 0.0

PorkBacon, Slab, Sliced 2 3 sl 0.5Canadian Bacon 2 3 sl 1.4Chop, Center Cut 6 oz 0.0Chop, Loin 6 oz 0.0Ground 6 oz 0.0Ham 6 oz 0.0Loin Roast 6 oz 0.0Scrapple1 4 oz 15.6Spam 1 2 oz 1.7Spare Ribs 6 oz 0.0

Contains/may contain: 1fillers 2added sugar

NetCarbsAmount

NetCarbsAmount

StewMeat 6 oz 0.0Tenderloin 6 oz 0.0

GameMeatsBeefalo 6 oz 0.0Buffalo (Bison) 6 oz 0.0Rabbit 6 oz 0.0Venison 6 oz 0.0

FrankfurtersBeef 1 1 frank 1.8Beef & Pork 1 1 frank 3.7Hebrew National 1 1 frank 1.0Pork 1 frank 0.1

SausagesAndouille, Pork 1 link 0.5Beef 2 oz 0.2Beef & Pork 1 link 1.1Bratwurst 1 1 link 2.4Breakfast, Pork 1 link 0.0Bulk, Pork 3 oz 0.0Cheddarwurst 1 1 link 5.0Cheese Dog 1 1 link 3.8Chicken w/ Apple 2 oz 1.3Chicken w/ Dried Tomato 2 oz 1.3Chicken & Turkey w/ Gruyre 2 oz 0.0Chorizo 1 2 oz 1.1Italian, Hot 1 2 oz 0.7Italian, Sweet 1 2 oz 1.2Kielbasa, Beef 1 2 oz 1.6

Kielbasa, Beef & Pork 1 2 oz 1.6Kielbasa, Pork & Turkey 1 2 oz 2.2Knockwurst 1 1 link 2.3Linguica 1 2 oz 1.0Smoked, Beef 4 oz 2.7Smoked, Hot 4 oz 1.3

Deli, Luncheon and Cured MeatsBologna

Beef 1 3 sl 2.1Beef & Pork 1 3 sl 2.2

Ham, Deli Style

Baked, sliced 2 6 oz 3.2Boiled, sliced 2 6 oz 3.0Deviled 2 4 oz 1.9Honey Cured, sliced 2 6 oz 3.8

Liverwurst 1 4 sl 5.8Mortadella 2 6 oz 5.2Olive Loaf 2 3 sl 5.9Pancetta 3 oz 0.0Pastrami, Beef 1 sl 0.6Pepperoni 6 oz 0.0Pork Roll 5 sl 0.6Prosciutto 6 oz 0.0Roast Beef, Sliced 2 1 oz 3.0Salami

Beef 2 3 sl 1.5Beef & Pork 2 3 sl 1.0Pork 2 3 sl 0.5Sopressata (dry salami) 2 1 oz 1.0

BEEF, LAMB, PORK & OTHER MEATScontinued

NetCarbsAmount

1312

Contains: 1fillers 2added sugar 3 trans fats.

NetCarbsAmount

Frozen Heat & Eat Meals(Also seeAtkins & Other Low-CarbSpecialty Foods)Family Buffet

Salisbury Steaks 2, 3 1 serv 5.0Harris Ranch Beef

Swiss Steak Dinner 2 5 oz 10.0Steak Umm Sliced Steaks 1 ea 0.0Stouffers DinnersBeef Pot Roast w/Roasted Potatoes &Vegetables 2 1 serv 23.0

Creamed Chipped Beef 2 1 serv 11.0Homestyle Beef SkilletDinner 2, 3 1 serv 31.0

Green Peppers Stuffed w/Beef & Tomato Sauce 2 1 serv 18.0

Lasagna w/

Meat & Sauce 2 1 serv 24.0Meatball Rotini 2 1 serv 35.0Oven Roasted Beefw/ Broccoli & CheeseSauce 1 serv 16.0

Salisbury Steak 2, 3 1 serv 28.0Skillet BeefStroganoff 1, 2, 3 1 serv 32.0

Veal Parmigianino 2, 3 1 pkg 55.0Yankee Pot Roast 2 1 serv 38.0

BEEF, LAMB, PORK& OTHER MEATScontinued

BEVERAGES& ALCOHOLICBEVERAGES

Most of the entries below are accept-able on the Atkins Diet. However, afewunacceptable ones are included to com-pare, for example, cola sweetened withhigh-fructose corn syrup versus sucralose.In this case, the difference is more than 35grams of Net Carbs (carb counts may varyby brand).Weve also listed some fruit juicesto make it clear that youre always betteroff eating whole fruit, which contains thefiber that when subtracted from the num-ber of total carbs, results in the Net Carbcount. Avoidmost energy drinks,which arefull of sugar and opt for sugar-free alterna-tives. There are numerous iced tea andlemonade choices made with a variety ofsweeteners. Check the Nutritional Factspanel on herb teas to make sure they con-tain no added sugar. Spirits contain no carbsand most wines relatively few, but avoidwine coolers and conventional mixers.Instead, opt for sugar-free mixers.

2 Contains added sugar

NetCarbsAmount

NetCarbsAmount

Chocolate DrinksCanfields Diet ChocolateFudge Soda 12 oz 0.0

Hot Cocoa 2 1 pkt 22.4Hot Cocoaw/ Marshmallows 2 1 pkt 14.3

Nestl Carb SelectHot Cocoa Mix 1 pkt 4.0

No-Mu Hot ChocolatePowder 6 g 2.0

Swiss Miss, Diet,Hot Cocoa Mix 1 pkt 3.0

Swiss Miss Hot Cocoa,No Sugar Added 1 pkt 0.0

Coffee & Coffee DrinksCappuccino

Instant Powder 1 t 2.8Instant Powder, Decaf 1 t 2.8Sugar Free Mix 3 T 3.0Sugar Free Mix, Decaf 3 T 3.0

Coffee

Black, Brewed 1 C 0.0Black, Decaf, Brewed 1 C 0.0Decaf, Instant 1 C 0.8With 1 T Cream 1 C 0.4With 1 T Whole Milk 1 C 0.7Iced, w/ 1 T Whole Milk 12 oz 0.7

StarbucksCaff Americano 12 oz 2.0Caff Lattew/ Whole Milk 12 oz 14.0

Cappuccinow/ Whole Milk 12 oz 9.0

Espresso, Black 12 oz 0.0Espresso w/ Whole Milk 12 oz 9.0Frappuccino, Bottled 2 9.5 oz 37.0

Latte, Iced,w/ Whole Milk 12 oz 10.0

Mocha w/ Whole Milk 2 12 oz 30.0Mocha Frappuccino 2 12 oz 38.3

Carbonated Beverages,Soda, MixersCherry Cola 2 12 oz 39.0Cherry Cola, Diet 12 oz 0.0Club Soda 12 oz 0.0Cola 2 12 oz 35.2Cola, Diet 12 oz 0.0Diet Sodas, all flavors 12 oz 0.0Fruit Refreshers,Sugar Free, all flavors 12 oz 0.0

Ginger Ale 2 12 oz 32.1Ginger Ale, Diet 12 oz 0.0Grape Soda 2 12 oz 41.7Grape Soda, Diet 12 oz 0.0Lemon/Lime Soda 2 12 oz 38.0Lemon/Lime Soda, Diet 12 oz 0.0Root Beer/Birch Beer 2 12 oz 42.0Root Beer/Birch Beer, Diet 12 oz 0.0Seltzer 12 oz 0.0Seltzer, Essence Flavored 12 oz 0.0Tonic Water 2 12 oz 32.2Tonic Water, Sugar Free 12 oz 0.0

Energy Sports DrinksAmp Energy 2 8 oz 29.0Amp Energy, Sugar Free 8 oz 0.0

NetCarbsAmount

1514

1Sweetened with stevia 2Added sugar 3Sweetened with stevia and sugar.

NetCarbsAmountNet

CarbsAmount

Coconut Water, Fresh 8 oz 6.3Gatorade 2 8 oz 15.7Monster 2 8 oz 27.0Monster, Sugar Free 8 oz 1.0Red Bull 2 8.4 oz 28.0Red Bull, Sugar Free 8.4 oz 3.0

Fruit JuicesApple, unsweetened 4 oz 13.8Apricot Nectar 4 oz 17.3Cranberry Juice Cocktail,Frozen Concentrate 2 2 T 18.6

Cranberry Juice Cocktail,Light 2 4 oz 5.5

Cranberry Juice Cocktail 2 4 oz 17.1Fruitables MixedFruit & Vegetable 4 oz 16-18

Fruit Punch 2 4 oz 15.0Grape, unsweetened 4 oz 18.4Grapefruit, sweetened 2 4 oz 13.8Grapefruit, unsweetened 4 oz 10.9Guava Nectar 2 4 oz 17.4Lemon 2 T 2.0Lime 2 T 2.4Mango Nectar 4 oz 16.1Orange, fresh 4 oz 12.7Orange, from concentrate 4 oz 12.0Orange-Peach-Mango 4 oz 14.0Orange-Strawberry-Banana 4 oz 14.2Passion Fruit, fresh 4 oz 16.6

BEVERAGES & ALCOHOLICBEVERAGES continued

NetCarbsAmount

NetCarbsAmount

Peach Nectar, canned 4 oz 16.6Pear Nectar, canned 4 oz 19.0Pineapple, unsweetened 4 oz 15.8Prune 4 oz 21.1Tangerine-Orange 4 oz 12.5

Kool-Aid, Sugar Free Mix,

all flavors 1 pkt 0.0

Lemonade / LimeadeCanned, No Added Sugar 8 oz 0.0Crystal Light 8 oz 0.0Bottled, Diet 8 oz 1.3Bottled, sweetened 2 8 oz 29.0Minute Maid Light, bottled 8 oz 2.0Prepared from concentrate 2 8 oz 25.8Prepared from powder 2 8 oz 17.6True LemonMix 1 1 pkt 0.0True Lime Mix 1 1 pkt 0.0True Grapefruit Mix 1 1 pkt 0.0True Orange Mix 1 1 pkt 0.0

Tea & Tea DrinksBottled Iced Tea

Green, unsweetened 8 oz 0.0Lemon Flavored 2 8 oz 22.0Lemon Flavored, Diet 8 oz 0.0Raspberry, Diet 8 oz 1.0

Brewed Tea

Black 8 oz 0.0With 1 T Milk 8 oz 0.7With 1 T Cream 8 oz 0.4

Chamomille 8 oz 0.5Peppermint 8 oz 0.0

Iced Tea

Diet 8 oz 0.0Lipton Pureleaf,Unsweetened 1 8 oz 0.0

Sweetened 2 8 oz 21.0True LemonMix 3 1/8 pkt 1.0Unsweetened, from instant 8 oz 0.4With Stevia 8 oz 0.0

Vegetable JuicesCarrot 4 oz 10.0Clam & Tomato 4 oz 14.0Tomato 4 oz 4.0Vegetable Juice Cocktail 4 oz 4.5

Vitamin WaterGlaceau 2 12 oz 13.0Glaceau Zero, Sugar Free 12 oz 0.0Nestl, Sugar Free 12 oz 0.0Skinny Water, Sugar Free 12 oz 0.0

WaterBottled 8 oz 0.0Sparking Mineral 8 oz 0.0Spring 8 oz 0.0Tap 8 oz 0.0

Alcoholic BeveragesBeer

Lite 12 oz 5.6

1Sweetened with stevia 2Added sugar 3Sweetened with stevia and sugar.

Low Carb 12 oz 2.5Near (>0.5% alcohol) 12 oz 13.7Nonalcoholic 12 oz 14.1

Bourbon 1 oz 0.0Champagne 1 oz 2-3Gin 1 oz 0.0Rum 1 oz 0.0Scotch 1 oz 0.0Sherry, Dry 1 oz 4.7Vodka 1 oz 0.0Wine, Red 3.5 oz 2.6Wine, Ros 3.5 oz 0.4Wine, White, Sauvignon 3.5 oz 2.0

Cocktail MixesBloody Mary 3.5 oz 3.3Margarita 2 3.5 oz 13.8Margarita, Baja BobsLow Carb 4 oz 0.0

Margarita,Master of Mixes, Lite 4 oz 3.0

Mojito, Baja Bob'sLow Carb 4 oz 0.0

Pia Colada 2 3.5 oz 22.2Screwdriver 2 3.5 oz 8.5Strawberry Daiquiri,Lt. Blender's Sugar Free 4 oz 5.0

Strawberry Daiquiri,Master of Mixes, Lite 4 oz 5.6

Sweet N Sour,Master of Mixes, Lite 4 oz 8.0

1716

TheNet Carb counts provided for differ-ent types of bread are averages becauseboth carb counts and ingredients can varysignificantly from one brand to another.Always check theNutritional Facts panel aswell as the list of ingredients. Omitted arebagels, rolls, pastries andother conventionalbaked goods,which are almost always veryhigh in carbs and full of refinedwhite flourand/or added sugar. For example, a cinna-mon raisin Englishmuffin, a blueberrymuf-fin and a croissant contain, respectively,26.1, 25.8 and 19 grams of Net Carbs.Instead, bakedgoods that arewithin accept-able carb counts are listed, although someof these do contain white flour or addedsugar, as noted. Be aware, aswell, that somewhole grainproducts also contain refinedgrains. Brand names appear when carbcounts for similar products differ. Also, seeSnacks andAtkins andOther Low-CarbSpecialty Foods.

BREADS, CRACKERS,TORTILLAS & WRAPS

1Contains white flour 2 Contains/may contain added sugar

NetCarbsAmount

Pumpernickel,100% Rye Meal 1 sl 16.5

Pumpernickel, Thin Sliced 1 sl 8.2Raisin 1 1 sl 12.5Rye 1 1 sl 12.1Rye, 100% 1 sl 17.0Sourdough 1 1 sl 34.6Sprouted Whole Wheat 2 1 sl 18.0Sunflower Seed 1 sl 17.0White 1 1 sl 12.1Whole Grain 1 1 sl 9.3100% Whole Grain 2 1 sl 9.0Whole Wheat 1 1 sl 9.8100% Whole Wheat 2 1 sl 10.0

BreadsticksDelallo Thin100% Whole Wheat 1 oz 21.0

Granforno Whole Wheat 5 ea 7.0Pepperidge Farm SnackSticks, Toasted Sesame 1 6 ea 9.0

Racconto Thin,100% Whole Wheat 4 ea 8.0

CrackersAmy Lyns Original Flax Thins 5 ea 2.0Blue DiamondAlmond Nut Thins 17 ea 22.0

Carrs Whole Wheat 2 2 ea 10.0Cheez-It 1 12 ea 7.8FlatOut Multigrain Crisps 1 ea 9.0

BreadsBran 1 sl 10.6Ezekiel 1 sl 12.0French 1 1 sl 15.3Italian 1 1 sl 13.4Oatmeal 1 1 sl 12.0Pumpernickel 1 1 sl 11.6

1Contains white flour 2 Contains/may contain added sugar

NetCarbsAmount

JJ Flats 2 1 ea 2.8Matzoh, Plain 1 1 ea 22.6Matzoh, Whole Wheat 1 ea 18.8Melba Toast 1 1 ea 3.5Melba Toast, Rye 1, 2 1 ea 4.0Melba Toast, Whole Wheat 1, 21 ea 3.5San-J Brown Ricew/ Sesame Seeds 3 ea 9.6

Stone-Ground Wheat 1 5 ea 10.3100% Stone-Ground Wheat 3 ea 6.2Triscuit 3 ea 8.0Wheat Thins 1, 2 8 ea 10.0

CrispbreadsAk-Mak 2 5 ea 16.0Finn CrispCaraway 2 sl 8.0Multigrain 2 sl 8.0Original 2 sl 8.0

GG ScandinavianBran Crispbread 1 ea 2.0

KavliCrispy Thin 3 sl 11.0Five-Grain 1 sl 7.0Heart Thin 1 sl 6.0

Nejaimes Lavash CrispsFlatbread 1 1 ea 10.0Flatbread, Sesame 1 1 ea 9.0

RyvitaDark Rye 2 sl 10.0

NetCarbsAmount

Flavorful Fiber 2 sl 11.0Light Rye 2 sl 10.0Rye & Oat Bran 2 sl 8.0Sesame Rye 2 sl 8.0

WasaFiber 1 sl 6.0Hearty Rye 1 sl 9.0Light Rye 1 sl 11.0Multigrain 1 sl 9.0Sesame 1 sl 9.0Sourdough 1 sl 7.0100% Whole Grain 1 sl 8.0

Flatbreads & WrapsFlatOutsFoldIt 5-Grain Flax 1 ea 8.0Hungry Girl 100%

Whole Wheat 1 ea 8.0Light 1 ea 6.1Traditional 1 ea 21.0

Josephs LavashFlax, Oat Bran &

Whole Wheat 1/2 ea 4.0Roll-Ups 1, 2 1/2 ea 20.0Sandwich Wrap, Flax, OatBran & Whole Wheat 1 ea 7.0

Whole Wheat Roll-Ups 2 1/2 ea 17.0Pita

White 1 6.5" 32.1Whole Wheat 6.5" 30.5

NetCarbsAmount

1918

1Contains white flour 2 Contains or may contain added sugar

NetCarbsAmount

WrapsDon Panchos Low-CarbWhole Wheat, large 2 1 ea 5.0Whole Wheat, medium 2 1 ea 3.0

La Tortilla Factory GourmetWhole Grain Rye 1 ea 8.0Whole Grain White 1 ea 10.0

Master ChoiceMultigrain 1 ea 5.0Rosemary 1 ea 9.0Rye 1 ea 6.0

MuffinsFood for Life Sprouted WholeGrain English Muffins 1 ea 12.0

TortillasBuena Vida Whole Wheat 1 ea 4.0Corn 6" 10.8Flour 1 6" 14.5Whole Wheat 8" 19.0La Tortilla CompanyWhole Wheat Garlic Herb 1 ea 3.0Green Onion 1 ea 4.0Original, medium 1 ea 3.0Original, large 1 ea 6.0

Mama Lupe Three-NetImpact Carb 2 1 ea 3.0

NetCarbsAmount

Mission Reduced CarbWhole Wheat 10" 8.0Whole Wheat 12" 13.0

Santa Fe Carb ChopperWheat 1 ea 4.0Flour 1 1 ea 4.0

Tumaros Gourmet Low CarbGarden-Vegetable 1 ea 4.0Green Onion 1 ea 5.0Multigrain 1 ea 4.0Salsa 1 ea 5.0

Contains: 1sugar alcohols 2aspartame 3stevia 4white flour

CANDY &CHEWING GUM

Since most conventional candy is almostall sugar, its one of the most importantfoods toavoidonAtkins. For example, anAlmond Joy bar hasmore than 26 grams ofNet Carbs. A Milky Way: a whopping 42grams.ApacketofSkittles contains50gramsof Net Carbs, 40 of which are sugar. Thereare numerous sugar-free alternatives,manyofwhichmimicwell knownbrands. Theyusea varietyof sweeteners, including sugar alco-hols. Somemanufacturers offer low- or no-sugar versionsof their candyorgumbrands.Note the comparison of Pep-O-Mint withand without sugar, as a case in point. Lookforproducts labeled sugar free, lowglycemicor noadded sugar. Someare formulated forpeople with diabetes. Even low-carb candy

should be consumed in moderation, espe-cially those with sugar alcohols, which cancause gastric distress in excess. Also seeAtkins&OtherLow-CarbSpecialtyFoods.

CaramelsAshers Sugar FreePecan Caramel Patties 1 3 oz 0.0Almond Butter Toffee 1 3 oz 0.0

Judys Sugar FreeAlmond Caramel Clusters 1 1 ea 2.0Vanilla Pecan Caramels 1 1 ea

2120

Contains: 1added sugar 2artificial sweeteners 3added sugar and artificial sweeteners Contains: 1added sugar 2artificial sweeteners 3added sugar and artificial sweeteners

NetCarbsAmount

NetCarbsAmountCEREALS

Most breakfast cereals are full ofwhiteflour andother refined grains, aswellas sugar, dehydrated berries, marshmal-lows, honey or maple syrup, raising thealready high carb count of grains. Evenhealthy choices such as granola, muesliand bran cereals are often full of sugar. Norare organic products any less likely to con-tain added sugar. Weve included some ofthese products to drive home the point thatyou must always read labels. Your objec-tive is to find 100percentwhole grain cere-als without added sugars. Note thatamounts vary basedupon serving sizes listedon packages. Finally, carb counts dontinclude the milk or milk substitutes servedwith cereal. Also look for cereals inAtkins& Other Low-Carb Specialty Foods.

HotBobs Red Mill HotCereal w/Flax Meal, dry 1/3 C 17.0

Cream of Rice, dry 1/4 C 36.0Cream of Wheat

Instant Healthy Grain w/Maple Brown Sugar 2 1 pkt 24.0

Instant, Original, in bowl 1.5 oz 32.0Instant, prepared w/ water 1/2 C 14.3Healthy Grains,Instant, in bowl 1.5 oz 24.0

Whole Grain, 2-Minute 3 T 19.0

Ewehorn Brown Rice Cream 1/4 C 35.0Farina, Enriched, dry 3 T 24.0Grits, Instant, dry 1 oz 20.0Heartland Oat BranHot Cereal, dry 1/3 C 16.0

Lundberg Family Farms BrownRice Hot Cereal, dry 1/4 C 29.0

Mother's Whole WheatHot Cereal, dry 1/2 C 26.0

Oats/Oatmeal

Homestat Farm Quick SteelCut Oats & Chia w/Flax& Rye Flakes, dry 1/4 C 20.0

Instant, Cinnamon Spice 1 1 pkt 32.9Instant, Plain 1 pkt 16.0Malt-o-MealQuick Oats, dry 1/2 C 23.0

Quick Cooking, dry 1/4 C 12.5Rolled, cooked 1/2 C 12.1Rolled, dry 1/3 C 19.0Steel Cut(Scottish/Irish), dry 1/4 C 11.5

Whole Grain 1/4 C 21.7Maltex Hot WheatCereal, dry 1 1/3 C 32.0

Pocono Creamof Buckwheat, dry 1/4 C 35.0

Hodgson Mill BulgurWheat w/ Soy Grits, dry 1/4 C 23.0

WheatenaToasted Wheat, dry 1/3 C 27.0

NetCarbsAmount

Ready-to-EatAlpen Muesli,No Sugar Added 2/3 C 34.0

Barbaras Organic SoyEssence Crispy WholeWheat Flakes 1 3/4 C 20.0

Cascadian Farm OrganicAncient Grains 1 1 C 36.0

Cascadian Farm Purely O's 1 C 19.0Cheerios, Multigrain 1 1 C 17.0Corn Chex 1 1 C 24.0Corn Flakes 1 1 C 11.7Crispix Corn & Rice 1 1 C 24.0Eden Kamut Flakes 1/2 C 30.0

Fiber OneHeart Healthy Blend 1 3/4 C 31.0Original 2 1/2 C 11.0

Food for Life Ezekiel 1/2 C 34.0Health Valley Heart Wise 1 C 30.0Health Valley High FiberSkinnys F-Factor 1 1/2 C 9.0

Health Valley OrganicOat Bran Flakes 1 3/4 C 20.0

Grape-NutsFlakes 1 3/4 C 21.0Organic 1/2 C 38.0

KashiGo Lean Crunch! 1 1 C 28.07Wholegrain Nuggets 1/2 C 40.07Wholegrain Puffs 1 C 14.0

Kelloggs All-BranBuds 1 1/3 C 11.0Original 1 1/2 C 13.0

Natures Path OrganicSimply Fiber 1 C 17.0Smart Bran w/ Psyllium& Oat Bran 1 2/3 C 11.0

Oat Bran, raw 2 T 6.0Product 19 1 1 C 24.0Puffed Brown Rice 1 C 13.0Puffed Corn 1 C 11.0Puffed Kamut 1 C 9.0Puffed Millet 1 C 10.0Puffed Rice 1 C 12.0Puffed Wheat 1 C 10.0ShreddedWheat

Large Biscuit 2 26.0Spoon Size, w/ Bran 1 C 32.8Spoon Size, Whole Grain 1 C 34.0

Special KOriginal 1 1 C 21.0Protein Plus 1 3/4 C 9.0

Spelt Flakes 1/2 C 31.0

TotalWhole Grain 1 3/4 C 20.0Protein 3 3/4 C 8.0

Wheat Bran, raw 2 T 1.6Wheat Germ, toasted 2 T 4.9Wheaties ToastedWhole Wheat Flakes 1 3/4 C 19.0

NetCarbsAmount

2322

NetCarbsAmount

Allspice, ground 1 t 1.0Anchovy Paste 1 T 0.0Bacon Pieces,Jarred/canned 2 1/2 oz 0.0

Bacon Bits, Imitation 1 1/2 oz 2.6Basil, fresh, chopped 1 T 0.0Basil, dried 1 T 0.2Bay Leaves, dried 1 ea 0.1Bragg's Liquid Aminos 1 T 0.0Capers, drained 1 T 0.2Celery Salt 1 t 0.0Chile Peppers

Ancho, dried 1 ea 5.1Cayenne, Roasted,Canned, whole 1 ea 5.0

Chipotle en Adobe 9 sl 1.0

Hot Cherry, fresh, whole 1 ea 2.0Hot Cherry, canned, whole 1 oz 2.0Jalapeo, fresh, sliced 1/2 C 1.7Jalapeo, pickled, sliced 1 oz 0.5Pasilla, dried, whole 1 ea 1.7Serrano, chopped 1/2 C 1.8

Chile Powder 1 T 0.0Chinese 5-Spice Powder 1 t 0.0Chives, fresh, chopped 1 T 0.1Chives, dehydrated, chopped 1 T 0.1Cilantro, fresh, chopped 1 T 0.0Cinnamon, ground 1 t 0.7Clam Juice 8 oz 0.2Cloves, ground 1 t 0.6Coconut Milk, canned 1 C 6.4Coconut Milk, Light, canned 1 C 4.0Coriander, ground 1 t 0.0Crab/Shrimp Boil Mix 1 T 0.0Creole Seasoning 1 T 0.0Cumin Seed, ground 1 t 0.1Curry Powder 1 T 0.0Dill Weed, dried 1 T 1.3Dill Weed, fresh, chopped 1 T 0.0Garlic

Clove 1 ea 0.9Minced, fresh or jarred 1 T 2.6Minced, dried 1 T 4.7Powder 1 t 1.6Salt 1 T 0.0

Ginger, ground 1 T 3.1

CONDIMENTS& SEASONINGS

Condiments allow you to transformbasics like chicken breasts into dozensof different dishes. Fortunately, there aremany Atkins-friendly condiments, but hid-den carbs lurk in others. Read labels to fer-ret out added sugar, flour and cornstarch.Most herbs and spices contain no carbs orminiscule amounts butwatch out for spicemixtures spiked with sugar. Also see Bak-ing Ingredients and Sauces&Marinades,as well as vinegars and salad dressings onpages 41-42.

1Contains added sugar 2 Carb count varies by brand; may contain added sugar 1Contains added sugar 2 Carb count varies by brand; may contain added sugar

NetCarbsAmount

NetCarbsAmount

Ginger Root, fresh, grated 1 T 1.0Horseradish, prepared 1 t 0.4Italian Seasoning 1 T 0.0Lawry's Seasoned Salt 1 t 0.0Lemon Peel, fresh, grated 1 T 0.3Lemon-Pepper Seasoning 1 t 0.0Liquid Smoke 1 T 0.0Marmite Yeast Extract 1 T 0.8Miso PasteMellow Brown 1 T 3.0Mellow Red 1 T 3.0MellowWhite 1 T 3.0

Mrs. Dash 1 t 0.0MustardChinese 1 t 0.2Dijon 1 t 1.0Honey 1 1 t 1.0Powder 1 t 0.4Spicy Brown 1 t 0.0Yellow 1 t 0.1

Nutmeg, ground 1/2 t 0.3Olives (see Vegetables)

Onion, minced, dried 1 T 3.7Orange Peel, grated, fresh 1/2 t 0.4Oregano, dried 1 T 0.8Paprika 1 T 1.3Parsley, fresh, chopped 1 T 0.1Pepper, black, ground 1 t 0.9Pepper, red, crushed 1 t 0.5Pickle Spear, Dill or Kosher 1 ea 0.5

Pickle, Dill, whole, 4-inch 1 ea 2.0Pickle Relish 1 1 T 3.3Pickle, Sweet, Midget 1 1 ea 1.2Pimento (Roasted Red Pepper) 1 oz 0.9Poultry Seasoning 1 t 0.8Pumpkin Pie Spice Mix 1 t 0.9Rosemary, dried 1 T 0.8Sage, ground 1 t 0.1Salt 1 t 0.0Spike Seasoning, Original 1 t 0.0Tahini (Sesame Paste) 2 T 5.0Thai Chile Paste 1 T 0.0Thyme, dried 1 T 0.8Wasabi Paste 1 t 2.0Wasabi, powdered 1 t 1.5

Most of the following products areacceptable on Atkins in one or morephases. Low-fat products appear for com-parison purposes only; full-fat versions arealways preferable. Almost all cheeses areacceptable, but keep an eye out for cheeseproducts, which contain fillers, makingthem higher in carbs. They may also con-tain oils and other added ingredients. Like-wise, fruit flavors such as strawberry andblueberry introduce added sugars to creamcheese, yogurt and other dairy products,

DAIRY, EGGS&DAIRY SUBSTITUTES

NetCarbsAmount

2524

1Cheese product 2Contains added sugar 3Contains trans fats 4Not recommended 1Cheese product 2Contains added sugar 3Contains trans fats 4Not recommended

NetCarbsAmount

Butter & MargarineGhee 1 t 0.0Stick Butter 1 C 0.1Stick Butter 1 T 0.0Stick Margarine 4 1 T 0.1Whipped Butter 1 C 0.1Whipped Butter 1 T 0.0Whipped Margarine 4 1 T 0.0

CheeseAmerican 1 sl 1.5Asiago 1 oz 0.5Appenzeller 1 oz 0.0Blue Cheese, crumbled 2 T 0.4Boursin, Garden Herb 2 T 1.0Brie 1 oz 0.1Camembert 1 oz 0.1Cheddar 1 oz 0.4Cheez Whiz 1 2 T 5.6

Colby 1 oz 0.7Cottage Cheese

Curds, 2% fat 1/2 C 4.1Creamed, 4% fat 1/2 C 6.0Low-Fat, Chive2 1/2 C 5.0

Cream Cheese, Brick

Fat Free 2 T 2.2Neufchatel 2 T 1.0Original 2 T 1.2

Cream Cheese, Soft

Blueberry 2 2 T 4.4Chive & Onion 2 T 2.0Garden Vegetable 2 T 2.1Regular 2 T 2.0Strawberry 2 2 T 4.4Sundried Tomato & Basil 2 T 2.0

Cream Cheese, Whipped

Chive & Onion 2 T 1.8Original 2 T 0.8

Edam 1 oz 0.4Emmentaler 1 oz 0.0Feta 1 oz 1.2Fontina 1 oz 0.4Goat, Aged 1 oz 0.6Goat, Soft (Chvre) 1 oz 0.3Gorgonzola 1 oz 1.1Gouda 1 oz 0.6Gruyre 1 oz 0.1Havarti 1 oz 0.0Jarlsberg 1 oz 1.2

elevating the carb count. Weve alsoincluded creamers and other dairy substi-tutes, someofwhich are not recommendedfor Atkins followers because they includeadded sugar and/or other unacceptableingredients, for comparison purposes. Like-wise, weve included a few of the numer-ous low-fat yogurts full of sugary preserves.Although not actually dairy products, eggsare also included below.

DAIRY, EGGS& DAIRY SUBSTITUTES continued

Laughing Cow 1 wedge 1.0Limburger 1 oz 0.1Manchego 1 oz 0.0Mascarpone 1 oz 0.0Maytag Blue 1 oz 0.6Monterey Jack 1 oz 0.2Mozzarella

Fresh Balls 1 oz 0.0Part Skim 1 oz 0.8Smoked 1 oz 0.0Whole Milk 1 oz 0.6

Muenster 1 oz 0.3Paneer 1 oz 1.0Parmesan, chunk 1 oz 0.9Parmesan, grated 1 T 0.2Parmigiano-Reggiano, grated 1 T 0.0Port Wine Spread 1 2 T 3.0Provolone 1 oz 0.6Queso Blanco 1 oz 0.0Queso Fresco 1 oz 1.5Raclette 1 oz 0.0Ricotta, Part Skim 1/4 C 3.2Ricotta, Whole Milk 1/4 C 1.9Roquefort 1 oz 0.6Romano, chunk 1 oz 1.0Romano, grated 1 T 0.0Stilton 1 oz 0.0String 1 oz 1.0Swiss 1 oz 1.5Velveeta 1 1 oz 2.8

NetCarbsAmount

NetCarbsAmount

Cream & CreamersCoffee-mateOriginal, powder 3 1 t 2.0Fat-Free Hazelnut, liquid 3 1 T 5.0Natural Bliss Vanilla, liquid 1 T 5.0Sugar-Free FrenchVanilla, liquid 3 1 T 2.0

Condensed Milk,Sweetened, canned 2 1 T 20.8

Cream

Heavy, liquid 1 T 0.4Heavy, whipped 1 T 0.2Light 1 T 0.6

Half-and-Half 1 T 0.3International DelightAmaretto, Low Fat 2, 3 1 T 7.0French Vanilla 2 1 T 6.0

MimicCrmeAlmond & Cashew Crme,Unsweetened Original 1 T 0.0

Almond & Cashew Crme,Sugar Free 1 T 1.0

Silk Soymilk Creamer,Original, Unsweetened 1 T 1.0

So Delicious Coconut MilkCreamer, Original,Unsweetened 1 T 1.0

Sour cream

Light 1 C 17.6Regular 2 T 0.7Regular 1 C 5.5

NetCarbsAmount

2726

NetCarbsAmount

NetCarbsAmount

EggsRaw 1 ea 0.4Raw, White only 1 ea 0.2Fried 1 ea 0.4Poached/Boiled 1 ea 0.4Scrambled, w/ Milk 1 ea 1.0Scrambled Egg Substitute

(from frozen) 1/4 C 2.0

MilkButtermilk

Cultured from 1% Fat(Skim) Milk 1 C 13.0

Cultured from ReducedFat Milk 1 C 13.0

Chocolate Flavored, 2% 2 1 C 28.6Evaporated, 2% Nonfat 2 T 3.0Evaporated, Whole 2 T 3.2Nonfat/Skim 1 C 12.2Reduced Fat 2% 1 C 11.7Strawberry Flavored, 2% 2 1 C 31.0Whole 1 C 11.7

Milk SubstitutesAlmond Milk

Chocolate Flavored 2 1 C 17.8Plain 2 1 C 7.3Plain, Unsweetened 1 C 1.0Vanilla, Unsweetened 1 C 1.0

DAIRY, EGGS& DAIRY SUBSTITUTEScontinued

Coconut Milk Beverage

Chocolate Flavored 2 1 C 11.0Plain 2 1 C 7.0Plain, Unsweetened 1 C 1.0

Rice Milk,

Plain 2 1 C 25.0Vanilla 2 1 C 28.0

Soy Milk

Chocolate Flavored 2 1 C 21.7Plain 2 1 C 10.0Plain, Unsweetened 1 C 2.0

Yogurt & KefirChobani Greek YogurtNonfat Plain 6 oz 7.0Nonfat Lemon 6 oz 20.0Nonfat Strawberry 6 oz 20.0

Fage Total Classic WholeMilk Greek Yogurt, Plain,Unsweetened 4 oz 6.1

Kefir Smoothie

Low Carb, Plain 8 oz 6.0Whole Milk, Plain 8 oz 12.0

Oikas Whole MilkGreek Yogurt, Plain,Unsweetened 1/2 C 4.5

So Delicious CoconutOriginal YogurtBeverage 8 oz 3.0

Yogurt, Whole Milk,Plain, Unsweetened 4 oz 5.3

2Contains added sugar

DESSERTS

When you consider that a serving ofchocolate pudding sweetened withsugar tallies almost 33 grams of Net Carbsand a slice of apple pie a whopping 53.4grams of Net Carbs, its easy to see whydesserts present such treacherous territory.Fortunately, there are numerous carb-con-sciousalternatives to satisfy your sweet tooth.(Also check outAtkins&Other Low-CarbSpecialty FoodsandSnacks.)However, thiscategory requiresextravigilanceasevensomesupposedly low-carbdesserts containaddedsugars and others harbor cornstarch and/ortrans fats.Weve also notedwhen productscontain sugar alcohols.Carb counts forpud-dingmixesexclude themilkornondairyprod-uct needed tomake the dessert.

CheesecakeCheesecake Factory

Low Carb 1/12 11.0Junior's Sugar Free

Low-Carb 1 1/12 3.2

GelatinGelatin Mix, Sugar Free,all flavors 1 serving 0.0

Jell-O Snacks, Sugar-Free,all flavors 1 ea 0.0

Knox MixChiefUnflavored Gelatin 1.8 g 0.0

NetCarbsAmount

Ready to Eat Gelatin,Sugar Free 1 ea 0.0

SmartGels Sugar Free,all flavors 1 ea 1.0

Snack Pack Sugar FreeJuicy Gels, all flavors 1 ea 2.0

Ice CreamBreyers Carb SmartChocolate 1 1/2 C 4.0French Vanilla 1 1/2 C 4.0

Breyers, No Sugar AddedButter Pecan 1 1/2 C 5.0French Vanilla 1 1/2 C 5.0Vanilla, Chocolate,& Strawberry 1 1/2 C 6.0

Dreyers/Edys Slow Churned,No Sugar AddedButter Pecan 1 1/2 C 13.0Coffee 1 1/2 C 6.0Cookie Dough 1 1/2 C 8.0Neapolitan 1 1/2 C 12.0Triple Chocolate 1 1/2 C 7.0Vanilla Bean 1 1/2 C 6.0

Frozen TreatsBreyers Carb SmartFudge Bar 1 1 ea 3.0Vanilla & AlmondIce Cream Bar 1 1 ea 5.0

Vanilla Ice Cream Bar,Chocolate Coated 1 1 ea 5.0

1Contains sugar alcohols

NetCarbsAmount

2928

NetCarbsAmount

NetCarbsAmount

Creamsicle Sugar FreeHealthy Bunch 1 1 ea 2.0

Dreyers/Edys Fruit Bars, NoSugar Added, all flavors 1 1 ea 4.0

Fudgsicle Sugar FreeHealthy Bunch 1 1 ea 5.0

Klondike No Sugar AddedVanilla Bar 1 ea 11.0

Popsicle Sugar Free HealthyBunch, all flavors 1 1 ea 2.0

Sherbet, No Sugar Added,Lemon, Lime or Orange 1/2 C 18.0

Nondairy Frozen TreatsSo Delicious Coconut MilkIce Cream No Sugar AddedChocolate 1 1/2 C 8.0Mini Fudge Bar 1 1 ea 6.0Mini Vanilla Bar 1 1 ea 10.0Vanilla Bean 1 1/2 C 9.0

Tofutti No Sugar AddedCoffee Break Treats 1 1 ea 5.0Fudge Treats 1 1 ea 6.0Chocolate DippedMint Treats 1 1 ea 7.0

Puddings and PiesFifty50 Graham CrackerCrust, sugar free 1, 2 1/2 C 10.0

Jell-O Sugar Free PuddingSingles, Mix, all flavors 2 1 ea 6.0Snacks, Chocolate 1, 2, 3 3.8 oz 5.0

Swiss Miss Sugar FreeChocolate Pudding 1, 2, 3 3.3 oz 5.0

Syrups and ToppingsDa Vinci Gourmet Sugar

Free, all flavors 2 T 0.0Hershey Sugar FreeChocolate 1 2 T 0.0Strawberry 1 2 T 0.0

Smuckers Sugar FreeCaramel 1 2 T 0.0Chocolate 1 2 T 0.0

Steels Nature SweetChocolate Syrup 1 2 T 1.0Fudge Sauce 1 2 T 2.0

Torani Sugar Free,All flavors 1 2 T 0.0

U-Bet Sugar FreeChocolate Syrup 1 2 T 0.0

Whipped ToppingsCool Whip, Sugar Free 3, 4 2 T 2.0Cool Whip Lite 3, 4 2 T 3.0Cool Whip Regular 3, 4 2 T 2.0Hood Sugar FreeLight Whipped Cream 2 T 0.0

Reddi-wip Real CreamChocolate 2 T 1.0Original 2 T 1.0

Walden Farms Sugar FreeMarshmallow Dip 2 T 0.0

1Breaded or battered 2Contains/may contain fillers and/or added sugar

DESSERTS continued FISH & SHELLFISH

As long as it is not breaded or batteredfor deep-frying, almost all fish con-tains no carbs. However clams, oysters andmussels and any stuffed fish or shellfish do.Avoid surimi, usually labeled as sea legs.The taste of this artificial crabmeat bearslittle resemblance to the real McCoy. It ismade from various species of fish towhichfillers and sugar are added, boosting thecarb count. Also check the labels of pick-led or creamed herring and gefilte fish, assugar is often added in the processing. Onemore sugar alert: deli tuna fish and white-fish salad are often full of it. Fish shrinkswhen cooked; all amounts listed are forcooked fish.

FishAnchovies

Canned in Oil 6 oz 0.0Fresh 6 oz 0.0

Bass, all varieties 6 oz 0.0Blackfish (Taurog) 6 oz 0.0Bluefish 6 oz 0.0Butterfish 6 oz 0.0Carp 6 oz 0.0Catfish 6 oz 0.0Cod, fresh 6 oz 0.0Cod, dried, salted 3 oz 0.0Eel 6 oz 0.0

Contains: 1sugar alcohols 2white flour and/or starch 3 trans fats 4added sugar

NetCarbsAmount

NetCarbsAmount

Flounder 6 oz 0.0Fish Sticks 6 pieces 33.2Gefilte Fish 2 1 piece 2.0Grouper 6 oz 0.0Haddock (Scrod)

Fresh 6 oz 0.0Smoked/Finnan Haddie 6 oz 0.0

Halibut 6 oz 0.0Herring

Cured 2 oz 0.0Fresh 6 oz 0.0In Sour Cream 2 1/4 C 5.0Pickled 2 1/4 C 3.4

John Dory (St. Peters Fish) 6 oz 0.0Kingfish (King Mackerel) 6 oz 0.0Mackerel 6 oz 0.0Mahi-mahi 6 oz 0.0Monk Fish 6 oz 0.0Orange Roughy 6 oz 0.0Perch 6 oz 0.0Pike, Wall-Eyed & Yellow 6 oz 0.0Sablefish (Black Cod) 6 oz 0.0Salmon

Canned 6 oz 0.0Fresh 6 oz 0.0Lox/Smoked 6 oz 0.0

Sardines, Canned

In Mustard Sauce 6 oz 0.0In Tomato Sauce 6 oz 0.8In Oil 6 oz 0.0

3130

1May contain added sugar 2Contains added sugar

NetCarbsAmount

Shark, Blue & Mako 6 oz 0.0Snapper/Red Snapper 6 oz 0.0Sole 6 oz 0.0Swordfish 6 oz 0.0Tilapia 6 oz 0.0Tile Fish 6 oz 0.0Trout, all varieties 6 oz 0.0Tuna, canned 6 oz 0.0Tuna, Deli Salad 3 6 oz 16.0Tuna, fresh 6 oz 0.0Turbot 6 oz 0.0Whitefish

Fresh 6 oz 0.0Smoked 6 oz 0.0Salad 2 4 T 3.0

ShellfishClams

Canned, drained 2 oz 3.3Deep-Fried 1 2 oz 5.9Fresh, cooked 2 oz 2.9Raw 2 oz 2.0Stuffed 1 2 lg 12.0

Crab

Cake 1, 2 6 oz 0.8Cooked 6 oz 0.0Crabmeat,Canned, drained 6 oz 0.0

Soft Shell, fried 1 1 med 10.5Surimi (Sea Legs) 2 6 oz 24.7

FISH & SHELLFISHcontinued

NetCarbsAmount

Crawfish 6 oz 0.0Lobster

Broiled, unstuffed 1 ea 1.5Canned 6 oz 2.2Steamed 6 oz 1.5Tail, frozen 8 oz 1.3

Mussels

Canned 2 oz 4.0Canned, in Tomato Sauce 2 oz 4.8Smoked, Canned in Oil 2 oz 2.5Stewed/Steamed 2 oz 4.2

Octopus (Calamari)

Baked or Broiled 4 oz 4.3Deep-Fried 1 4 oz 9.9Pan-Fried 4 oz 3.3

Oysters

Canned 2 oz 4.5Eastern, Shelled 2 oz 6.2Pacific, Shelled 2 oz 11.2Smoked 2 oz 6.0

Scallops

Bay 10 ea 3.6Deep-Fried or Breaded 1 6 oz 17.2Sea 4 ea 4.0

Shrimp/Prawns

Cooked, Peeled 6 oz 2.6Deep-Fried 1 6 med 34.3

Squid

Deep-Fried 1 6 oz 13.3Broiled or Steamed 6 oz 6.4

1Breaded or battered 2 Contains/may contain fillers and/or added sugar

The natural sugars in fruit that make itso delicious increase the carbs, but com-pared to sugar-laden desserts, fruitinmoderationis a great alternative. Berriesare among the lowest in carbs, partiallybecause they are not as sweet asmost otherfruits, and also because they are high infiber. As you can see from the carb countsbelow, its a good idea to steer clear of driedfruit, which concentrates the natural sug-ars. Likewise, avoid fruit juice (see Bever-ages & Alcoholic Beverages), whichusually eliminates the fiber found inwholefruit. Frozen fruit is fine as long as it does-nt contain added sugar, as is fruit cannedin its own juice or water. Although olives,avocado and tomatoes are actually fruit,they are listed in Vegetables. However,rhubarb, listed here, is actually a vegetable.

FRUIT

NetCarbsAmount

Acerola 1/2 C 3.2Apples

Cameo 1/2 med 8.5Chips 1 1 oz 18.1Dried Rings, Sulfured 1 5 ea 18.3Freeze-Dried 1 oz 23.0Fuji 1/2 med 7.9Gala 1/2 med 7.9Golden Delicious 1/2 med 7.9Granny Smith 1/2 med 7.9

NetCarbsAmount

Honeycrisp 1/2 med 7.9Red Delicious 1/2 med 7.9Sauce, sweetened 2 1/2 C 23.8Sauce 1/2 C 12.4

Apricots

CannedIn Heavy Syrup 2 3 halves 23.8In Juice 3 halves 11.6

Dried 6 halves 11.6Fresh 3 med 9.6

Avocado (See page 54)

Bananas

Chips 1 oz 14.4Freeze-Dried 1 oz 23.0Fresh 1sm 20.4

Blackberries

Canned in Heavy Syrup 2 1/2 C 25.2Fresh 1/2 C 3.3Frozen 1/2 C 8.1Frozen, sweetened 2 1/2 C 10.3

Blueberries

Canned in Light Syrup 2 1/2 C 24.5Dried 2 T 14.5Fresh 1/2 C 9.0Frozen 1/2 C 7.3Frozen, sweetened 2 4 oz 22.4

Boysenberries

Canned in Heavy Syrup 2 1/2 C 25.2Fresh 1/2 C 3.1Frozen 1/2 C 4.6

3332

1May contain added sugar 2 Contains added sugar

NetCarbsAmount

Carambola

(Star Fruit), sliced 1/2 C 2.1Cherimoya 1/2 C 11.8Cherries, Sour

Canned in water 1/2 C 9.6Fresh 1/2 C 8.2

Cherries, Sweet

Canned in water 1/2 C 12.7Dried 2 T 11.5Fresh 1/2 C 10.7Frozen 1/2 C 7.3

Clementine 1 med 7.6Coconut, fresh, shredded 1/2 C 2.5Cranberries

Dried 2 2 T 5.8Freeze-Dried 1 1/2 oz 12.1Fresh 1/2 C 3.8Sauce, Jellied 2 2 T 13.1Sauce, Whole Berries 2 2 T 12.5

Currants

Dried 2 T 12.1Fresh 1/2 C 5.3

Dates

Dried 1 oz 20.9Fresh 3 ea 15.8

Figs

Canned in water 1 sm 3.2Dried 1 sm 4.5Fresh 1 sm 6.5

2 Contains added sugar

NetCarbsAmount

NetCarbsAmount

Fruit Cocktail

Canned in light syrup 2 1/2 C 16.9Canned in water 1/2 C 8.9Mixed Fruits, frozen 4 oz 10.5

Gooseberries 1/2 C 7.8Grapefruit

Fresh, Red/White 1/2 med 8.9Sections,Canned in juice 1/2 C 10.7

Grapes

Green, Seedless 1/2 C 13.0Purple, Concord 1/2 C 7.5Red, Seedless 1/2 C 13.0

Guava

Fresh, pieces 1/2 C 7.4Paste 2 2 T 12.9

Huckleberries 4 oz 9.9Kiwi Fruit 1 ea 8.1Kumquat 4 ea 7.1Lemon Juice 2 T 2.0Lime Juice 2 T 2.4Loganberries

Fresh 1/2 C 5.8Frozen 1/2 C 5.7

Loquats

Fresh 10 med 16.7Fresh, cubed 1/2 C 7.8

Lychees

Fresh, whole 10 ea 14.5Canned in water 10 ea 14.6

MangoDried 1 piece 9.5Freeze-Dried 1 piece 21.0Fresh, pieces 1/2 C 11.1Frozen 1/2 C 14.0

MelonCantaloupe Cubes 1/2 C 5.9Cantaloupe Slice 1/8 med 5.1Crenshaw Balls 1/2 C 4.6Honeydew Balls 1/2 C 7.3Honeydew, diced 1/2 C 7.1Honeydew Slice 1/8 med 10.4Watermelon Balls 1/2 C 5.5

Mulberries 1/2 C 5.7NectarinesFresh 1 med 12.6Dried 1.5 oz 22.0

OrangesBlood 1 med 13.0Florida 1 med 12.9Mandarin,Canned in juice 1/2 C 11.0

Navel 1 ea 14.5Valencia 1 med 11.4

Papaya

Canned in syrup 2 1/2 C 12.1Dried 1 strip 12.2Fresh 1/2 small 7.2Fresh, pieces 1/2 C 6.6Frozen, pieces 1/2 C 4.4

FRUIT continued NetCarbsAmount

Passion Fruit (Maracuya),

Pieces 1/4 C 7.7Peaches

Dried 2 halves 13.8Fresh 1 sm 10.5Frozen, sliced 1/2 C 6.0Halves, cannedin light syrup 2 1 half 13.0

Halves, cannedin water 1 half 4.7

Pears

Anjou 1 med 21.0Asian 1 med 8.6Bartlett 1 med 20.6Bosc 1 med 21.0Dried 1 half 11.2Halves, cannedin light syrup 2 1 half 10.3

Halves,Canned in water 1 half 4.7

Japanese, fresh 1 ea 20.0Persimmon 1/2 small 4.1Pineapple, canned

In water, chunks 1/2 C 9.2In water, sliced 2 sl 7.1In light syrup, chunks 2 1/2 C 15.9In light syrup, sliced 2 2 sl 12.1

Pineapple

Dried 1/4 C 25.0Fresh, chunks 1/2 C 9.7

3534

1May contain added sugar 2 Contains added sugar

NetCarbsAmount

Plantains

Chips 1 oz 14.4Fresh, sliced 1/2 C 21.9

Plums

Dried (Prune) 3 ea 16.2Fresh 1 med 6.6Purple, canned in water 1/2 C 12.6Prunes, cannedin heavy syrup 2 1/2 C 28.1

Prunes, stewed 1/2 C 31.0Pomegranate

Fresh 1 quarter 10.4Arils (Seeds), fresh 1/4 C 6.4

Prickly Pear (CactusPear), fresh 1 ea 6.2

Quince 1 quarter 3.1Raisins

Golden 1 T 6.8Seedless 1 T 6.8

Raspberries

Black, fresh 1/2 C 3.7Black, frozen 2 oz 8.5Red, fresh 1/2 C 3.4Red, frozen, sweetened 2 1/2 C 27.2Red, frozen 1/2 C 4.4

Rhubarb

Fresh 1/2 C 1.7Frozen, sweetened 2 1/2 C 35.0Frozen 1/2 C 2.3

NetCarbsAmount

Strawberries

Dried 1 1/4 C 15.5Fresh, whole 5 large 5.1Fresh, sliced 1/2 C 4.7Freeze-Dried 1 oz 21.3Frozen, whole,

sweetened 2 1/2 C 24.4Frozen, sliced 1/2 C 5.2

Tangerine 1 small 8.8Tangelo 1 med 12.0Ugli Fruit 1 half 9.0

FRUIT continued

Wholegrains are acceptable in the laterphases ofAtkins, butwhite flour andother refined grains (and anything madewith them, including most pasta) are not.Unless a product is labeled 100 percentwhole grain, it likely also contains refinedgrains, which have been stripped of theirfiber and other nutrients. Labels on prod-ucts madewith some or all white flour alsouse the terms wheat flour (not to be con-fused with whole wheat flour) or enrichedflour. Items thatmay contain refined grainsare noted below, but check any productbefore purchasing it. Also see Breads,Crackers, Tortillas & Wraps and Cerealsand Baking Ingredients.

NetCarbsAmount

NetCarbsAmount

GrainsBarley

Hulled, dry 1/4 C 25.8Pearl, cooked 1/2 C 19.2

Buckwheat Groats(Kasha), cooked 1/2 C 14.5

Corn

Grits, prepared w/ water 1/2 C 15.2Hominy, canned 1/2 C 9.7Masa, dry 2 T 10.0Meal, Yellow, dry 2 T 10.6Polenta, dry 2 T 12.5

Couscous

Cooked 1/2 C 17.1Dry 1/4 C 31.3Whole Wheat, dry 1/4 C 31.0

Millet, cooked 1/2 C 19.5Quinoa, cooked 1/4 C 8.6Rice

Basmati, cooked 1/2 C 24.0Basmati, dry 1/4 C 35.0Basmati, Brown, dry 1/4 C 21.2Black Japonica, dry 1/4 C 34.4Brown, Medium Grain,cooked 1/2 C 21.2

Instant, Long GrainWhite, dry 1/4 C 19.1

Jasmine, dry 1/4 C 36.0Parboiled (Converted),

White, Long Grain, dry 1/4 C 37.0

Red, Long Grain, dry 1/4 C 34.0Short Grain/Arborio/Risotto, dry 1/4 C 42.5

Sushi, dry 1/4 C 36.5Texamati, dry 1/4 C 29.0White, Long Grain,cooked 1/2 C 21.9

Wild, cooked 1/2 C 16.0Rye Berries, dry 1/4 C 27.6Teff, cooked 1/2 C 21.5Wheat

Berries, dry 1/4 C 27.0Bulgur, cooked 1/2 C 12.8Cracked, dry 1/4 C 24.0

Noodles & PastaNoodlesBuckwheat, dry 1 oz 16.5Egg, cooked 1/2 C 19.2Rice (Maifun), dry 1 oz 24.4Soba, dry 1 oz 17.9Somen, cooked 1/2 C 23.4Thai Rice, dry 1 oz 22.3Udon, dry 1 oz 18.0Udon, Spelt, dry 1 oz 19.1

PastaDeBoles JerusalemArtichoke Fettuccini, dry 1 oz 20.0

Corn, cooked 1/2 C 16.2Macaroni, ProteinEnriched, cooked 1/2 C 20.3

GRAINS, NOODLES& PASTA

3736


NetCarbsAmount

Macaroni, ProteinEnriched, dry 1/4 C 15.2

Quinoa, dry 1 oz 16.2Rice, cooked 1/2 C 21.0Semolina, Fettuccini, dry 1 oz 21.3Semolina,Rigatoni, cooked 1/2 C 20.2

Semolina, Rigatoni, dry 1 oz 19.7Spelt, Whole Grain,Elbows, dry 1 oz 17.4

Spinach,Spaghetti, cooked 1/2 C 15.5

Whole Wheat,Macaroni, cooked 1/2 C 16.6

Whole Wheat,Spaghetti, cooked 1/2 C 15.4

Rice & Grain DishesCasbah Couscous RoastedGarlic & Olive Oil, dry 1/4 C 31.0

Casbah Rice Pilaf, dry 1/4 C 34.0Casbah Spanish Pilaf, dry 1/4 C 35.0Kashi 7 Whole Grains PilafFiery Fiesta, cooked 1 C 33.0Moroccan Curry, cooked 1 C 35.0Original, cooked 1/2 C 27.0Near East

Mediterranean Gourmet

Meal, Herb, dry 1 oz 19.0Taboule Mix, dry 1 oz 16.0


NetCarbsAmount

NetCarbsAmount

Black/Turtle BeansCooked/canned 1/4 C 6.5Dry 1/4 C 8.0Refried 1/4 C 7.0

Black-Eyed Peas

Cooked/canned 1/4 C 6.2Dry 1/4 C 13.0Frozen 1/4 C 8.1

Butter Beans, canned 1/4 C 6.5Butter Beans, dry 1/4 C 10.0Cannellini BeansCooked/canned 1/4 C 7.0Dry 1/4 C 19.0

Chickpeas/Garbanzos

Cooked/canned 1/4 C 10.9Dry 1/4 C 15.0Falafel Patty 2 oz 18.1Hummus (see Snacks)

Cranberry/Roman

Cooked/canned 1/4 C 5.7Dry 1/4 C 11.0

Fava Beans


Great Northern


Kidney Beans


Lentils

Black, cooked/canned 1/4 C 4.0Brown, cooked/canned 1/4 C 4.0Green, dry 1/4 C 18.0Red, dry 1/4 C 20.0

Lima Beans (also see Vegetables)

Canned,Seasoned w/ Pork 1 1/2 C 17.0

Large, cooked/canned 1/4 C 6.1Large, dry 1/4 C 19.5Small, dry 1/4 C 8.0Small, cooked/canned 1/4 C 6.1

Navy Beans


Peas, Split

Green, cooked/canned 1/4 C 6.3Green, dry 1/4 C 17.2Red, cooked/canned 1/4 C 5.1Yellow, dry 1/4 C 15.0

Pigeon


Pink


Pinto

Cooked/canned 1/4 C 6.4Dry 1/4 C 22.5Refried 1/4 C 6.1

LEGUMES

Although lentils and other legumes arevegetables, they are categorized sep-arately because their protein content isgreater. Most legumes also have a higherglycemic impact than the foundation veg-etables you initially eat on Atkins. Thatsaid, theres a considerable range in NetCarb count among legumes. For example,black soybeans are relatively low in carbscompared to lookalike black beans. Inmostcases,whatwe call legumes are driedbeans,so fresh lima beans, for example, appear inVegetables, anddried limabeans are listedbelow. Bean sprouts also appear in Veg-etables. Some legumes go by more thanone name, depending upon region, orbecause different varieties are used in a sim-ilar way. Hummus and other bean dipsappear in Snacks, and tofu and other soyproducts in Vegetarian Products.

NetCarbsAmount

Adzuki Beans

Canned/cooked 1/4 C 10.1Dry 1/4 C 21.0

Baked Beans

Vegetarian 1 1/2 C 21.6With Pork 1 1/2 C 18.3

Bean Dips (see Snacks)

Canned w/ Pork &Tomato Sauce 1 1/2 C 18.1

GRAINS, NOODLES& PASTA continued

38 39


NetCarbsAmount

NetCarbsAmount

Soybeans (also see Nuts & Seeds)

Black, canned 1/2 C 1.0Green (Edamame),shelled 1/2 C 3.0

White, canned 1/4 C 4.0White, dry 1/4 C 7.0

Prepared DishesDr. McDougalls AsianEntre, Lentil Curry Pilaf 2.5 oz 44.0

Taste AdventureLentil Chili 3/4 C 22.0

Tasty Bite Meal Inspirations,

Lentil Magic 1/2 pkg 24.0

Almonds

Butter 2 T 2.7Meal/Flour 1/2 C 6.0Paste 1 1 oz 12.2Slivered, blanched 2 T 1.3Whole, raw 24 2.7Whole, roasted 24 2.2

Brazil Nuts

Raw 6 ea 1.4Roasted 6 ea 1.4

Cashews

Butter 2 T 8.2Whole, raw 2 T 7.6Whole, roasted 2 T 5.1

Chestnuts

Peeled, dried 1 oz 22.2Raw 1 oz 10.6Steamed or roasted 6 ea 24.1

Chia Seeds 2 T 1.3Coconut

Bakers Moist-Packed

Angel Flaked 1 1 oz 9.5Dried, grated 2 T 0.7Dried, grated,sweetened 1 2 T 4.5

Fresh, grated 2 T 0.6Meal/Flour 1/2 C 16.0

Flaxseeds

Meal 1/2 C 0.9Whole 2 T 0.3

Contains: 1added sugar 2trans fats

NetCarbsAmount

NetCarbsAmount

Hazelnuts (Filberts)

Butter 2 T 2.0Meal/Flour 1/4 C 2.0Nutella 1 2 T 21.0Raw 12 ea 1.2Roasted 2 T 2.3

Hemp Seeds

Butter 2 T 6.0Meal/Flour 2 T 0.0Seeds 2 T 3.3

Macadamia Nuts

Butter 2 T 2.0Raw or roasted 10 ea 1.4

Mixed Nuts

Dry roasted 2 T 2.8Oil roasted 2 T 2.0

Peanut Butter

Adams Natural

Creamy or Crunchy 2 T 4.0Jif

Creamy or Crunchy 1, 2 2 T 6.0Simply Peanut Butter,Creamy 1, 2 2 T 4.0

Peter Pan, Creamy 1, 2 2 T 4.0Peter Pan, Crunchy 1, 2 2 T 3.0Smuckers Natural,

Chunky or Creamy 2 T 4.0Peanuts

Dry roasted 2 T 3.8Meal/Flour 1/2 C 4.6

Oil roasted 2 T 1.1Raw 2 T 1.4

PecansButter 1 oz 1.1Raw 10 ea 0.6Roasted 1 oz 1.2

Pine Nuts (Pignoli/Pignon)

Raw 2 T 1.6Roasted 2 T 1.3

Pistachios

Butter 2 T 6.0Hulled, raw 2 T 3.0Hulled, roasted, salted 2 T 3.0

Pumpkin Seeds (Pepitas)Butter 2 T 3.0Hulled, raw 2 T 0.8Hulled, roasted 2 T 1.2

Sesame Seeds

Black, roasted 2 T 2.0Butter/Tahini 2 T 5.0Halvah 1, 2 1.5 oz 14.0Meal 4 oz 29.5White, raw 2 T 2.1

Soy Nuts

Butter 2 T 1.0Roasted 2 T 3.0

Sunflower Seeds

Butter 2 T 5.6Hulled, raw 2 T 2.0Hulled, roasted 2 T 1.5

High in protein and fat, nuts and seedsare important Atkins foods, althoughthey should always be consumed in mod-eration. Although the grams of Net Carbsare usually the same, raw nuts are alwaysmorenutritious than roastednuts. Althoughmost nuts and seeds are high in fiber,mod-erating theNet Carbs, there is considerablevariation in the carb content of various nuts,withmacadamias at the lowend and chest-nuts at the high end. Although not truenuts, soy nuts are also listed below. Scru-tinize the labels of nut and seed butters,particularly peanut butter, to avoid thosewith trans fats and/or added sugars. Alsosee Baking Ingredients.

NUTS & SEEDS

LEGUMES continued

4140

1Not recommended 2Contains added sugar 3Contains/may contain soybean oil Contains: 1trans fats 2added sugar 3Contains/may contain soybean oil

NetCarbsAmountNet

CarbsAmount

Walnuts

Butter 2 T 2.0Halves, raw or roasted 12 ea 1.7Meal 1/2 C 2.8

NUTS & SEEDScontinued

FatsButter, Stick or Whipped 1 T 0.0Butter/Margarine Blend 1 1 T 0.0Ghee 1 T 0.0Lard 1 T 0.0Margarine, Stick 1 1 T 0.1Margarine, Whipped 1 1 T 0.2Suet 1 T 0.0Vegetable Shortening

Crisco 1 1 T 0.0Spectrum 1 T 0.0Wesson 1 T 0.0

Mayonnaise & SpreadsBestfoods/HellmansCanola Oil 2 1 T

4342

NetCarbsAmount

Walden Farms Sugar FreeCreamy Bacon 3 2 T 0.0Italian 3 2 T 0.0Ranch 3 2 T 0.0Thousand Island 3 2 T 0.0

Wish-BoneDeluxe French 2, 3 2 T 5.0Thousand Island 2, 3 2 ea 6.0

VinegarBalsamic 1 T 2.7Champagne 1 T 1.0Cider 1 T 0.0Red Wine 1 T 0.0Rice, Seasoned 2 1 T 6.0Rice, Unsweetened 1 T 0.0Sherry 1 T 0.9Ume Plum 1 t 0.0White 1 T 0.0White Wine 1 T 1.5

1Breaded or batter dipped 2Contains/may contain added sugar and/or refined grains

NetCarbsAmount

ChickenBreast 6 oz 0.0Capon, Roast 6 oz 0.0Drumstick 6 oz 0.0Ground 6 oz 0.0Leg 6 oz 0.0Liver, Pan Fried 4 oz 1.3Roast 6 oz 0.0Rock Cornish Hen 8 oz 0.0Thighs 6 oz 0.0Wings 6 oz 0.0

Deli & LunchMeatsBologna, sliced 3* 2 sl 0.0Breast, Roasted, sliced 3* 2 sl 0.0Salad 3* 1 oz 5.0

Precooked ProductsBreaded Strips 1, 2 6 oz 19.0Buffalo Wings 1, 2 3 ea 4.0Burgers 2 2 ea 0.0Carved Breast

Grilled 2 1/2 C 1.0Grilled, Italian Style 2 1/2 C 4.0Meatballs 5 ea 0.8Roasted 2 1/2 C 0.0Roasted Garlic w/White Wine 2 1/2 C 3.0

Roasted, Seasoned 2 6 oz 2.0Popcorn Chicken 1 3 oz 13.0

SausagesHot Dog 2 1 ea 0.0Spicy Jalapeo 1 ea 0.0Sweet Italian 2 1 link 1.0With Apple 2 1 ea 2.0With Roasted Garlic 2 1 ea 3.0With Spinach & Feta 2 1 ea 1.0With Sun-Dried Tomato 2 1 ea 2.0

DuckBreast 6 oz 0.0Leg 6 oz 0.0Roasted 6 oz 0.0

Other PoultryGoose, Roasted, unstuffed 6 oz 0.0Ostrich Top Loin Steak 6 oz 0.0Pheasant, Roasted, unstuffed 6 oz 0.0

OILS, FATS, VINEGAR &SALAD DRESSINGS continued

POULTRY

In and of itself, chicken and its kin are no-carb foods,with the exception of the liver.But when poultry is breaded, battered orstuffed, the carb count can climb. Chickenand turkey sausages often contain fillers,and those that include fruit or vegetablesare also higher inNetCarbs. Although there

are numerous chicken and turkey conven-ience foods, chicken nuggets and all toomany others are chockfull of ingredientsbest avoided: breading, added sugar, corn-starch and trans fats, as noted below.Manydeli products also contain added sugar.Unfortunately, there is often a tradeoffbetween convenience and carbs. For exam-ple,many of the carved roasted and grilledchicken slices and chunks useful for mak-ing a quick salad or a stir-fry contain addedsugar. Once again, check lists of ingredientscarefully. Weights listed below are forcooked poultrywithout bones.Whether ornot the skin is on doesnt impact the carbcount of poultry.

NetCarbsAmount

2Contains added sugar 3Contains/may contain soybean oil. *See next page for Poultry.

NetCarbsAmount

Turkey

Bacon 2 2 oz 1.8Bacon Bits 2 1 T 0.0Breast 6 oz 0.0Drumsticks 6 oz 0.0Ground 6 oz 0.0Hot Dog 2 1 ea 0.0Wings 6 oz 0.0

SausagesBreakfast Links 2 2 oz 0.9Brown N Serve 2 3 ea 2.0Kielbasa 2 3 oz 3.0Patties 2 2 ea 1.0Smoked 2 3 oz 2.7Smoked, Hot 2 3 oz 3.2Smoked, Italian 2 3 oz 3.2

Deli & LunchMeatsBologna,sliced 2 2 sl 0.0Breast

Honey Roasted, sliced 2 4 oz 4.0Roasted, sliced 3 sl 0.8Smoked, sliced 2 3 sl 0.8

Ham 2 6 oz 5.0Pastrami 2 6 oz 3.0Pepperoni 2 6 oz 6.4

Precooked ProductsBurgers 2 2 ea 0.0Carved Breast 2 1/2 C 4.0Meatballs, Italian Style 1, 2 4 ea 5.0

4544

SaucesAlfredo Sauce

Bertolli Light 1/4 C 2.0Di Giorno 1/4 C 2.0Newmans Own 1 1/4 C 3.0Ragu Classic 2 1/4 C 2.0Walden Farms 1/4 C 0.0

SAUCES&MARINADES

Most sauces and marinades are liter-ally awash in added sugars. Twotablespoons of one leading brand of bar-becue sauce contains 16 grams of NetCarbs! Pasta and many other sauces arealso full of the sweet stuff. Weve concen-trated on products that are Atkins accept-able, some sweetened with sucralose orstevia, and others with sugar alcohols.Wehave also included a few of representativesugar-filled products for comparison pur-poses. (Although agave nectar has a lowerglycemic impact than table sugar, it is stillan added sugar, and is noted as such insome Steels products.) If you toss mari-nade after marinating foodwhich is thesafest approachand pat it dry beforecooking it, the impact of any sugar is neg-ligible. You can also use most salad dress-ings (see page 41) as marinades. Also seeCondiments & Seasonings.

NetCarbsAmount

Contains/may contain: 1added sugar 2refined grains 3Contains sugar alcohols Contains/may contain: 1added sugar 2refined grains 3Contains sugar alcohols

NetCarbsAmount

NetCarbsAmount

Barbecue Sauce

Hallmans Warm & Zesty 1 T 1.0Smokin Joe JonesLow-Carb 2 T 2.0

Steels All Natural 1 2 T 2.5Steels All NaturalChipotle 1 2 T 4.0

Trinity Hill SweetChili Sauce & Marinade 3 1 T 3.0

Trinity Hill Zesty 1 T 3.0Walden Farms

Hickory Smoked 2 T 0.0Thick & Spicy 2 T 0.0

Black Bean Sauce (Ka-Me1) 1 t 1.0Buffalo ChickenWing Sauce (Beanos) 1 T 0.0

Chutney

Bombay Coriander 1 T 0.0Major Grey Mango 1 T 12.0Silver Palate Mango 1 2 T 15.0

Cocktail/Seafood Sauce

Farmers 1 T 3.0Trinity Hill 1 T 3.0Walden Farms 1 T 0.0

Cranberry Sauce (see Fruit)

Enchilada Sauce

Las Palmas,Hot or Medium 1/4 C 1.0

Ortega, Mild 1/4 C 3.0Casa Corona 1 4 oz 5.0

Fish Sauce

Chuns 1/2 t 0.0Thai Kitchen 1 1 t 0.0

Garlic Sauce

Pepper Plant Chunky 1 t 0.0Roland Garlic Chili 1 1 T 3.0

Hoisin Sauce

Ka-Me 1, 2 1 T 6.0Steel's All Natural 1 1 T 2.5

Hollandaise 2 T 1.6

Horseradish Sauce

Prepared 1 T 0.0Cream Style 2 1 T 3.0Red (w/ Beets) 1 T 0.0

Hot Sauce

La Victoria 1 t 0.4Sharkeys 1 1 t 1.7Tabasco 1 t 0.1

Ketchup (Catsup)

Heinz Reduced Sugar 1 T 1.0Walden Farms 1 T 0.0Steels All Natural 1 1 T 2.0Trinity Hill 3 1 T 3.0

Peanut Sauce

Chuns Dipping 1 T 0.0Bali Satay 1 2 T 8.0

Pesto Sauce 1 T 0.6Piccalilli 1 T 1.0Pickapeppa 1 t 1.0

NetCarbsAmount

Pasta/Pizza Sauce

Contadina Four Cheese 1 1/4 C 5.0Newmans OwnFive Cheese 1 1/2 C 11.0

Patsys Marinara 1/2 C 6.0Prego Marinara 1/2 C 7.0Prego Traditional 1 1/2 C 10.0Ragu Old World Style 1/4 C 8.0Raos MarinaraSensitive Formula 1/2 C 2.0

Walden Farms

Marinara 1/4 C 0.0Garlic & Herb 1/4 C 0.0Tomato & Basil 1/4 C 0.0

Plum Sauce (WaxOrchards Tangy) 2 T 0.0

Salsa (see Snacks)

Simmer Sauces

Chef Shakir Curry 1/4 C 2.0Devya Butter Chicken 1/4 C 7.0Devya Channa Masala 1/4 C 6.5Simmering SecretsProvenal 1/4 C 3.0Tomato & Mushroom 1/4 C 5.0

Spicy Nothings SpinachCurry, Medium 1 1/4 C 2.0

Thai Kitchen Red Curry 1 1/4 C 3.5Sofrito 1 T 0.5Soy Sauce/Tamari

Soy Sauce 1 T 1.2

4746

NetCarbsAmount

San-J Tamari 1 1.0Seal Sama Chefs Blend 1 1 T 4.0Seal Sama Sugar Free 1 T 1.0Steels All Natural

Teriyaki 1 1 T 2.5Wasabi Teriyaki 1 1 T 2.0

Trinity Hill Teriyaki 2 T 3.0Steak Sauce

A11 1 T 3.0Lea & Perrins 1 1 T 5.0Trinity Hill 3 1 T 2.0

Sweet N Sour Sauce

Chuns 1 1 T 7.0Steels All Natural 1 1 T 4.0

Taco Sauce

Green 1 T 0.6Ortega, Mild 1 T 0.0Pico Pica, Medium 1 1 T 1.0Red

La Victoria, Medium 1 T 0.0Old El Paso, Medium 1 1 T 1.0Ortega Thick &Smooth, Hot 1 1 T 2.0

Tartar Sauce, Kraft 1 2 T 4.0Tomato Sauce, Canned

Del Monte 1 1/4 C 3.0Muir Glen 1/4 C 2.0Red Pack 1/4 C 4.0

Worcestershire Sauce 1 1 t 1.0

Contains: 1white flour 2added sugar

NetCarbsAmount

MarinadesA1 Steak House Classic 1 1 T 5.0Annies Naturals OrganicBaja Lime 1 T 1.0Mango Cilantro 1 1 T 3.0Spicy Ginger 1 1 T 3.0

Badia Mojo 1 T 0.0Dichicko's Lemon-HerbPeri-Peri 1 t 0.0

Ginger People Ginger Juice 1 T 0.0Kikkoman Teriyaki 1 1 T 2.0Simcha Classic Balsamic 1 oz 2.030 Minute Mesquite 1 1 T 1.0Wickers Marinade & Baste 2 T 1.0

Savory SnacksChips, Crisps & DippersDr. Krackers Klassic 3-Seed SnackersKlassic 3-Seed 1, 2 8 ea 12.0Pumpkin Seed Cheddar 1, 2 8 ea 10.0Seedlander 1, 2 8 ea 11.0

Fiber Gourmet Crackers,all flavors 1, 2 1 pkt 10.0

Flackers Flax Seed CrackersDill 3 ea 1.0Rosemary 3 ea 2.0Savory 3 ea 1.0Tomato & Basil 3 ea 1.0

Genisoy Low-CarbTortilla Chips 15 ea 8.0

Glennys Soy Crisps 20 ea 9.0Just the CheeseCheese SnacksPopped 1/2 oz 1.0Mini Rounds 1/2 oz 1.0Snack Bars 1/2 oz 1.0

Kale Chips, Bombay Ranch,various flavors 0.9 oz 7.0

SAUCES & MARINADEScontinued

Most snack foods are a minefield ofadded sugars, refined grains andtrans fats. (Even most savory dips containadded sugar.) So weve not wasted spaceon potato chips and the like and insteadfocused on snacks thatmeet or come closeto Atkins guidelines. (Weve included theoccasional unacceptable product for com-parisonpurposes.) Options in crunchy treatswere once limited to pork rinds and nuts,but now theres a host of other choices,including baked cheese snacks and kalechips. Jerky, long touted as an ideal Atkinssnack, is usually sugar cured, pushing up

NetCarbsAmount

1Contains/may contain added sugar 3Contains sugar alcohols

SNACKS

the carb count. We did find some that are100 percent meat (or soy). On the sweettreat front, just because a cookie containsno added sugar doesnt mean that it con-tains nowhite flour, so read ingredient listscarefully. Also seeNuts&Seeds andAtkins& Other Low-Carb Specialty Foods, aswell as Crackers on page 16.

NetCarbsAmount

Kitchen Table BakersAll Cheese CrispsAged Parmesan 3 ea

4948

Contains: 1cornstarch 2added sugar 3trans fats 4cottonseed oil

NetCarbsAmount

Rice CakesLundberg Whole GrainOrganic Wild Rice 1 ea 14.0Eco-Farmed Brown Rice 1 ea 13.0

Weight Wise Whole GrainBrown Ricew/ Sesame Seeds 1 ea 8.0

Brown Rice w/ Popcorn 1 ea 8.0DipsBacon Dips

Heluva Good Dip,w/ Horseradish 1, 2 2 T 2.0

Walden Farms Bacon 2 T 0.0Bean Dips

Arriba! Pinto Beanw/ Chipotle 2 T 4.0

Desert Pepper, White Bean,Medium Hot 2 T 4.0

Guiltless GourmetSpicy Black Bean 2 T 3.0

Tostitos Zesty Bean &Cheese 1, 2 2 T 3.0

Cheese Dips

El Viajero White Mexican 2 T 1.0Heluva Good Dip, SourCream w/Cheddar 1, 2 2 T 2.0

Italian Rose ArtichokeCheddar w/ Jalapeo 2 T 2.0

Jarlsberg Red Onion 1 oz 0.0La Bandarita, Hot 1 T 0.0Walden Farms Bleu Cheese 2 T 0.0

Contains: 2added sugar 5sugar alcohol

NetCarbsAmount

NetCarbsAmount

Eggplant Dips

Josephs RoastedBaba Ghannouj 2 T 3.0

Sabra Roasted 4 1 oz 2.0Guacamole

Mirandas Fresco 2 T 0.0Wholly GuacamolePico de Gallo Style 2 T 0.0

Hummus

Cedars Artichoke Spinach 2 T 4.0Cedar's SundriedTomato & Basil 2 T 5.0

Josephs Garlic Lovers 2 T 3.0Pita Pal Spicy Jalapeo 2 T 4.0

Onion Dips

Kraft French Onion 2, 3 2 T 3.0Walden FarmsFrench Onion 2 T 0.0

Ranch Dips

PhiladelphiaCreamy Ranch 2, 3 2 T 3.0

Walden Farms 2 T 0.0Red Pepper Pesto(Cibo Naturals) 1/4 C 4.0

Tzatziki Cucumber &Garlic Dip, (Josephs) 2 T 2.0

JerkyCattano Brothers Beef 2 ea 0.0Chipper Beef 1 oz 0.0Sheltons Turkey 1 oz 1.0Tasty Eats Soy 1/2 bag 1.0

SalsaDesert Pepper2 Olive Roasted Garlic 2 T 1.0Green, No Added Sugar 1 T 0.5

La Victoria, Red,No Added Sugar 1 T 2.0

Newmans Own,Chunky Roasted Garlic 2 2 T 1.0

Old El Paso Thick N Chunky 2 T 2.0Wholly Salsa Avocado Verde 2 T 1.0Vegetable SpreadsBruschetta

DeLallo DiavoloSun-Dried Tomato 1/2 C 5.0

Gia Russa Tomato 2 T 1.0Scarpetta Tomato& Artichoke 2 T 4.0

Caponata (Marco Polo) 1 T 2.0Tapenade

Gaea Smoked Eggplant 2 T 3.0MeditaliaBlack or Green Olive 2 T 1.0Eggplant & Tomato 2 T 3.0Roasted Red Pepper 2 T 2.0

Sweet Snacks (also see Atkins &Other Low-Carb Specialty Foods)CookiesEnchantment Sugar FreeClassic Chocolate Chip 5 1 ea 4.0Frosty Zesty Lemon 5 1 ea 4.0

SNACKS continued NetCarbsAmount

Josephs Sugar-FreeAlmond 5 4 ea 7.0Bite Size PecanWalnut Brownies 5 6 ea 8.0

Chocolate Walnut 5 4 ea 7.0Lemon 5 4 ea 9.0Oatmeal 5 4 ea 8.0

Julians Bakery Zero!Sugar FreeCocoa Delight 5 1 ea 0.0Ginger Spice 5 1 ea 0.0Strawberry BananaPerfection 5 1 ea 0.0

SOUPS

Most processed soups contain addedsugars. Others are thickened withwhite flour and/or cornstarch or anotherstarch. Some contain both added sugar andstarches and/or trans fats. A very few havenone of these ingredients, and you maywant to explore thosemanufacturers otheroptions. Also watch out for pasta or othergrains in vegetable soups. With numerouskinds of soup, weve chosen a few popu-lar types and listed a number of choices foreach to show the wide variety in ingredi-ents and range of grams of Net Carbs.Assume that a soup is ready to serve,mean-ing it need not be diluted with watertheamount given is 1 cupunless it is noted

5150

Contains: 1added sugar 2added starch or flour 3trans fats 4soybean or vegetable oil Contains: 1added sugar 2added starch or flour 3trans fats 4soybean or vegetable oil

NetCarbsAmount

Broth/ConsommBeef Broth, canned 1 C 0.0Beef Broth, cube 1 ea 0.6Beef Consomm, canned 1 C 1.8Chicken Broth, canned 1 C 0.3Chicken Broth, cube 1 ea 1.1Chicken Consomm,canned 1 C 0.0

Vegetable Broth, canned 1 C 3.0Vegetable Broth, cube 1 ea 1.1Clam ChowderManhattan Style

Bookbinders,Condensed 1, 2 1/2 C 9.0

Dominiques 1 1 C 8.0Progresso 1, 4 1 C 15.0

New England Style

Campbells Chunky,Healthy Request 1, 4 1 C 18.0

Gordons, Condensed 2, 4 1/2 C 11.0Snows 1, 2, 4 1 C 17.0

Green/Split PeaAmys Organic 1 C 13.0Campbells Chunky,Healthy Request, w/ Ham 2 1 C 19.0

Colavita 1 C 15.0Health Valley Organic 1, 2 1 C 15.0Imagine Organic 1, 2 1 C 19.0Tabatchnick 1 pkt 18.0MushroomCampbells GoldenMushroom 1, 2, 4 1/2 C 9.0

Health Valley OrganicMushroom Barley 1, 2 1 C 14.0

Imagine OrganicCreamy Portobello 2 1 C 8.0

Tabatchnick Barley &Mushroom 1 pkt 13.0

Seafood BisqueBookbinder's, Condensed

Crab 2 1/2 C 10.0Lobster 2 1/2 C 10.0Shrimp 2 1/2 C 10.0

Gordons ChesapeakeLobster, Condensed 2 1/2 C 9.0

Gordons Down EastLobster, Condensed 1, 2, 3 1/2 C 8.0

Natural Sea Lobster 1 1 C 7.0Pacific NaturalsLobster Bisque1, 2 1 C 15.0

Tomato BisqueAmys Organic Chunky 1 1 C 19.0

NetCarbsAmount

SOUPS continued

as condensed. If so, the amount given is ahalf-cup. If you add milk or cream ratherthan water to seafood or tomato bisque,be sure to add in those extra carbs. A fewsoup-in-a-cup options are organized bybrand. Amounts given are usually for themix alone. Tabatchnick soups can be foundin the frozen food department.

NetCarbsAmount

CampbellsCondensed 1, 2 1/2 C 22.0Select Harvest, Zesty 1, 2 1 C 18.0

Imagine Organic FireRoasted Tomato 1 1 C 22.0

Pacific Naturals HeartyTomato 1, 2, 3 1 C 15.0

VegetableCampbell's Chunky,Healthy Request, Savory 1, 2 1 C 20.0

Dr. McDougalls 2 1 C 9.0Health Valley Organic 1, 2 1 C 16.0Progresso Vegetable

Classics 1, 2 1 C 12.0Tabatchnick 1 pkt 16.0Vegetable BeefCampbellsChunky Beef w/ CountryVegetables 1, 2 1 C 19.0

Healthy Request, VegetableBeef, Condensed 2 1/2 cup 12.0

Health Valley Rich & Hearty 1 C 13.0Healthy ChoiceVegetable Beef 1, 2 1 C 20.0

Progresso TraditionalBeef & Vegetable 1, 2 1 C 16.0

Soup in a CupHealth Valley OrganicSplit Pea, w/ Carrots 2 2.3 oz 18.0Tomato Bisque1 1 C 14.0

NetCarbsAmount

Healthy Choice in a CupChicken Tortilla 1, 2 1 C 18.0Hearty VegetableBarley 1, 2, 4 1 C 26.0

Traditional Lentil 1, 2 1 C 22.0Lipton Soup in a CupBroccoli Cheese 1, 2 1 env 17.0Spicy Thai Chicken 1, 3 1 env 12.0Spring Vegetable 1, 2 1 env 11.0

Nile SpiceBlack Bean 1 1.9 oz 24.0Chicken Vegetable 1, 2 1.0 oz 19.0Lentil 2 1.8 oz 23.0

SWEETENERS,SPREADS & SYRUPS

There are now numerous sugar substi-tutes on the market. Some of thoselisted below also appear in Baking Ingre-dients, where the amounts are geared tocooking rather than single servings, as theyare here. There are also numerous alterna-tives to conventional jams, jellies and pre-serves. They are sweetenedwith sucralose,sugar alcohol or even luo han guo, a natu-ral noncaloric sweetenermade frommonkfruit. (Agave nectar, which is used in Steelsproducts, is also an added sugar althoughit has a lower glycemic impact than tablesugar.) Most brands of preserves and

5352

Contains: 1sugar alcohols 2added sugarContains: 1sugar alcohols 2added sugar

NetCarbsAmount

SweetenersSugarBrown, packed 1 t 4.5Maple 1 t 2.7Powdered, unsifted 1 t 2.5White 1 t 4.2Other SweetenersBatey Natural Light

(stevia & turbinado sugar) 2 1 pkt 1.0Equal (aspartame) 1 pkt 0.9Equal (sucralose) 1 pkt 0.0Equal (saccharin) 1 pkt 0.0Fasweet (saccharin), liquid 1/8 t 0.0Fructevia (fructose & stevia) 2 1 t 2.2Ideal (xylitol & sucralose) 1 1 t 1.5NatraTaste Gold (sucralose) 1 pkt 1.0NatureSweet BrownCrystals (maltitol) 1 1 t 0.0

NatureSweet Crystals(maltitol) 1 1 t 0.0

Nectresse (luo han guo,sugar & sugar alcohol) 1, 2 1 pkt 2.0

Pure Via (stevia) 1 pkt 0.0Splenda (sucralose) 1 pkt 1.0Splenda Sugar Blend 2 1 t 4.8NuStevia(stevia & erythritol) 1 1 t 4.0

Sugar Twin, Brown (saccharin) 1 pkt 0.4SweetLeaf (stevia) 1 pkt 0.0Sweet & Slender

(fructose & luo han guo) 2 1/4 t 0.0Sweet N Low (saccharin) 1 pkt 1.0Sweet N Low, Brown(saccharin) 1/10 t 0.0

Sweetmate(saccharin & sugar) 2 1 pkt 1.0

Sweet Simplicity(fructose & erythritol) 1, 2 1 pkt 6.0

Truvia (stevia) 1 pkt 1.0Whey Low Brown(fructose & other sugars) 2 1 t 4.0

Xylitol 1 1 t 0.0Zsweet (erythritol) 1 1 pkt 0.0

SpreadsConventional SpreadsApple Butter 2 1 T 7.0Fruit Preserves 2 1 T 13.5Grape Jelly 2 1 T 12.9Reduced Sugar 2 1 T 6.0Low-Carb SpreadsDickensons Sugar FreePreserves, Strawberry 1 T 4.0

NetCarbsAmount

spreads have considerablymore flavors thanthose listed. Some products contain fruitflavors but no actual fruit. Maple flavoredsyrup products are listed below, but youllfind an array of fruit flavored and othersyrups in Desserts.

SWEETENERS,SPREADS & SYRUPScontinued

NetCarbsAmount

Fifty50 Low GlycemicFruit Spreads, Sugar Free

Apricot 1 1 T 1.0Blackberry 1 1 T 1.0Strawberry 1 1 T 1.0Grape 1 1 T 0.0Orange Marmalade 1 1 T 0.0Raspberry 1 1 T 0.0

Hero Sugar Free Swiss PreservesBlack Cherry 1 T 2.0Raspberry 1 T 2.0Strawberry 1 T 1.0

La Nuba Low Carb Fruit SpreadsBlueberry 1 1 T 1.6Cherry 1 1 T 1.6Four Fruits 1 1 T 1.6

Polaner Sugar Free w/ FiberApricot 1 T 1.0Concord Grape 1 T 1.0Grape 1 T 2.0Peach 1 T 1.0Seedless Blackberry 1 T 2.0Seedless Raspberry 1 T 2.0Strawberry 1 T 2.0

Smuckers Sugar Free PreservesApricot 1 1 T 3.0Boysenberry 1 1 T 5.0Orange Marmalade 1 1 T 5.0Seedless Blackberry 1 1 T 5.0Strawberry 1 1 T 5.0

NetCarbsAmount

Steels Fruit SpreadsAgave Red Raspberry 2 1 T 2.5Agave Strawberry 2 1 T 3.0Agave Wild Blueberry 2 1 T 3.6

Walden Farms Fruit SpreadsApricot 1 T 0.0Apple Butter 1 T 0.0Blueberry 1 T 0.0Grape 1 T 0.0Orange 1 T 0.0Raspberry 1 T 0.0Strawberry 1 T 0.0

SyrupsChocolate Syrups (see page 28)Corn Syrup 1 T 16.9Fruit Syrups (see page 28)Honey 1 T 17.4Molasses 1 T 15.0Pancake SyrupAlis All Natural Sugar Free 2 1 T 0.0Maple 1 T 13.4Maple-Flavored 2 1 T 13.9Maple, Reduced Calorie 1, 2 1 T 6.5Smuckers Sugar FreeBreakfast Syrup 1 1 T 1.0

Steels Maple Flavor Syrup 1 3 T 0.0Walden FarmsPancake Syrup 1 1/4 C 0.0

Smart Sweet Xylitol Honey 1 1 T 0.0Steels Honey Flavor Spread 1 1 T 0.0

5554

Vegetables are essential to the AtkinsDiet.Manyof themcanbe eaten eitherraw or cooked, so we provide carb countsbothways. For those thatmust be cooked,we often provide Net Carb counts bothways to help you in planningmeals. A com-parable amount of raw and cooked veg-etables almost always yields a different carbcount because cooking breaks down thefibers, decreasing the volume. Four cups ofraw spinach might yield a quarter cup ofcooked spinach, but a vegetable like car-rots wont shrink as much in cooking. Thecarb count is also impacted by whether avegetable is sliced or dicedhalf a cup ofthe former will typically have a lower carbcount than the latter.Mashing further com-presses vegetables, usually raising the carbcount for a comparable amount. Check thelist of ingredients in creamedor other frozenor prepared vegetables dishes to find hid-den carbs from added sugars, flour andother ingredients.

VEGETABLES

NetCarbsAmount

Foundation VegetablesAlfalfa Sprouts (see Sprouts, below)

Artichoke

Hearts, canned 1 ea 1.0Hearts, frozen 1/2 C 2.7Hearts, marinated 4 ea 4.0Medium, steamed 1 ea 4.0

NetCarbsAmount

Arugula, raw 1 C 0.4Asparagus

Canned 4 ea 0.7Fresh, steamed 6 ea 1.9Frozen, steamed 1/2 C 0.3White, cooked 1/2 C 1.5

Avocado

Florida 1/2 ea 3.6Hass 1/2 ea 1.3

Bamboo Shoots,sliced, canned 3 oz 1.0

Beans

Fava, steamed 1/2 C 12.1Green, raw 1/2 C 2.1Green, steamed 1/2 C 2.9Haricots Verts, frozen 1/2 C 1.5Yellow Wax, canned 1/2 C 2.0Yellow Wax, raw 1/2 C 1.3

Beet Greens, steamed 1/2 C 1.8Bok Choy (Pak Choy)

Raw 1 oz 0.3Steamed, sliced 1/2 C 0.4

Broccoli

Florets, fresh, steamed 1/2 C 1.8Florets, raw 1/2 C 0.8Frozen, chopped,steamed 1/2 C 2.2

Broccoli Rabe

Raw, chopped 1/2 C 0.1Steamed 5 oz 0.8

NetCarbsAmount

Broccoflower, steamed 1/2 C 1.0Broccolini, fresh, steamed 3 ea 1.9Brussels Sprouts, steamed 1/2 C 3.5Cabbage

Chinese, raw, shredded 1/2 C 0.4Chinese, steamed,shredded 1/2 C 0.7

Green/White,raw, shredded 1/2 C 1.1

Green/White, steamed 1/2 C 2.7Napa, raw 1/2 C 0.3Napa, steamed 1/2 C 0.4Red, raw, shredded 1/2 C 1.8Red, steamed, shredded 1/2 C 3.3Savoy, raw, shredded 1/2 C 1.1Savoy, steamed,shredded 1/2 C 1.9

Cardoon, steamed 1/2 C 2.1Cauliflower

Florets, frozen 1/2 C 1.6Florets, raw 1/2 C 1.6Steamed, chopped 1/2 C 1.7

Celery

Raw 1 stalk 1.0Steamed, diced 1/2 C 1.8

Celery Root (Celeriac)

Raw, grated 1/2 C 5.8Steamed, diced 1/2 C 3.6

Chard, Swiss, steamed 1/2 C 1.8Chayote, steamed 1/2 C 1.8

NetCarbsAmount

Chicory Greens

Raw 1/2 C 0.1Steamed 1/2 C 0.1

Collard Greens, steamed 1 C

2013 Carb Counter

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