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

CARB

COUNTERAND ACCEPTABLE FOODS LISTS

atkins.com

CARB COUNTER AND ACCEPTABLE FOODS LISTS

1 How to Use the 29 Fish & Shellfish Atkins Carb Counter 31 Fruit 3 Acceptable Foods Lists 34 Grains, Noodles & Pasta 6 Atkins & Other 36 Legumes Low-Carb Specialty Foods 38 Nuts & Seeds 8 Baking Ingredients 40 Oils, Fats, Vinegar & 9 Beef, Lamb, Salad Dressings Pork & Other Meats 42 Poultry 12 Beverages & Alcoholic Beverages 44 Sauces & Marinades 16 Breads, Crackers, 46 Snacks Tortillas & Wraps 49 Soups 18 Candy & Chewing Gum 51 Sweeteners, Spreads & Syrups 20 Cereals 54 Vegetables 22 Condiments & Seasonings 59 Vegetarian Products 23 Dairy, Eggs & Dairy Substitutes 61 Chain Restaurants 27 Desserts 64 Notes HOW TO USE THE ATKINS CARB COUNTER

HE CARB COUNTER is an invaluable tool to help track your daily carb intake and plan meals. In concert with the Acceptable Foods Lists that precede it, the Carb TCounter also assists you in reintroducing foods as you move from one phase to the next or increase your carb intake within a phase. In fact, before you delve into the Carb Counter, check out the lists of Acceptable (and Unacceptable) Foods for each phase of the program, which start on page 3. Tuck this booklet into your purse or pocket when you go shopping to look for certain brands or compare others with the ones listed in the following pages. The Carb Counter is the perfect partner to the new free Atkins Mobile App, which includes a robust food search, daily meal planner and progress tracker, as well as an overview of each phase of the Atkins Diet. For more on the app, see Chain Restaurants on page 61. Organizing Principles Categories are listed alphabetically, as are items within each of the 24 categories. Brand names of processed foods are provided when necessary for clarity. Items such as fruit and vegetables are listed generically. The amount listed for each item is the one indicated on the package as a single serving. However, it’s not necessarily an appropriate portion for Atkins, which is why the first column for each food is labeled “amount” instead. Sometimes the amounts are provided in cups, tablespoons or teaspoons; in other cases, they’re in ounces. We’ve used the measurements provided by ESHA, a nutritional database compiled from the latest 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, as well as sugar alcohols, including glycerin (noncaloric sweeteners), from which Net Carbs are calculated. (See “Counting Carbs?”on page 2.) The numbers under the Net Carbs column refer to grams of Net Carbs. For products not listed in ESHA, we’ve used serving sizes and other data provided by the manufacturer.

1 The Right Choices Abbreviations and Symbols According to Progressive Grocer magazine, the typical well-stocked supermarket contains We have abbreviated a number of terms that occur with frequency, as listed below. almost 39,000 items, encompassing thousands of brands. Although the Atkins Carb Counter C = cup lg = large pkg = package T = tablespoon provides an extensive list of low-carb foods, it clearly cannot include all of them. Nonethe- dia = diameter lb = pound sl = slice w/ = with less, the selection that follows, as well as offerings from major chain restaurants, provides ea = each med = medium sm = small w/o = without a myriad of Atkins-friendly foods. env = envelope oz = ounce sq = square " = inch Also included are a number of foods that are unacceptable for one or more reasons g = gram pkt = packet t = teaspoon < = less than and 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 ingredients you’re better off not consuming. Footnotes at the bottom of each page clarify such ACCEPTABLE FOODS LISTS information. When you’re just starting out on Atkins, this “cheat sheet” can help you remember what What to Avoid you can and cannot eat in each phase. More extensive lists appear in the categories in the For example, manufactured trans fats, which are hydrogenated or partially hydrogenated Carb Counter, as noted below. All Atkins brand products are coded on the package for oils, have no place in a healthy diet. Even if you stay away from sugary treats, added sugar appropriate phases. (under numerous aliases) turns up in bread, sauces, marinades and salad dressings, to name just a few products. We also alert you to the presence of white flour, cornstarch and other Acceptable Foods in Phase 1, Induction refined grains, as well as certain fats. Most of • All ﬁsh and shellﬁsh, but no pickled or and tofu meat analogs, some veggie burg- us get up to 40 times as much omega-6 fats as creamed herring with added sugar, artifi- ers. See page 59. omega-3 fats in our diet because the former cial crab (surimi or “sea legs”) or other • Cheese. All firm or aged cheese, but no are used in most processed foods. Ideally, the processed, battered or breaded products. cottage, ricotta or other fresh cheeses, ratio should be 1 to 1. Also, limit clams, oysters and mussels to cheese spreads with other ingredients or That’s why we recommend you not cook about 2 ounces a day. See page 29. cheese “products.” See page 23. with certain oils or eat products that contain • All chicken, turkey and other poultry, • Foundation vegetables, which include them. Specifically, steer clear of soybean, reg- but no breaded, battered or processed all leafy greens and other salad vegeta- ular safflower—the high-oleic type is fine— products. See page 42. bles, and many others that are often or corn and peanut oil, as well as “vegetable” oil, • Beef, lamb, pork and other meat, but usually cooked, but excluding most starchy which can contain any of the above. no bologna, kielbasa, hot dogs, meatballs, vegetables. Some foundation vegetables, In addition to relying on the Carb Counter, meatloaf or other products made with such as celery root, leeks, mushrooms, it’s a good idea to become a careful reader of fillers. Also, no ham or bacon cured with onions and pumpkin, are higher in carbs Nutritional Facts panels on processed foods, sugar. See page 9. than others, so keep portions small. See which allow you to calculate grams of Net • Eggs cooked any way. page 54. Carbs. Be sure to also scan the list of ingredients to make sure that hidden sugars and other • Soy and other vegetarian products. • Salad dressings with no more than 2 problematic ingredients discussed above aren’t included. Almond or soymilk (plain and unsweet- grams of Net Carbs per 2 tablespoons and Note: Again, just because a food is listed doesn’t mean that it’s acceptable on the ened), Quorn products (unbreaded), sei- that contain no sugar,honey,maple syrup Atkins Diet. Some foods are included to allow you to compare those high in carbs with tan, shirataki soy noodles, veggie or vegan or other caloric sweeteners. Look for prod- more appropriate foods. “cheese,” tempeh (without grains), tofu ucts made with canola or olive oil.

2 3 • Fats and oils. Butter and canola, coconut, are listed with foundation vegetables. See cherries and cantaloupe, Crenshaw and Other Unacceptable Foods flaxseed, grape seed, olive, high-oleic saf- page 54. honeydew melon (but not watermelon). in Phase 2 flower, sesame and walnut oils, prefer- • Any fruit or vegetable juice other than Also, 1-tablespoon portions of preserves • Fruits other than those previously listed ably cold pressed or expeller pressed. lemon and lime juice made without added sugar. • Starchy vegetables ° Avoid “low fat” products and all mar- • Regular sodas sweetened with sugar or • Fresh cheese and other dairy products, • Grains, including whole grains garines and shortening products, which corn syrup including ricotta and cottage cheese, and Additional Foods Acceptable in may contain small amounts of trans fats. • Grains, even whole grains, and any food plain, unsweetened, whole milk yogurt Phase 3, Pre-Maintenance Avoid corn, soybean, sunflower seed and made with flour or other grain products or Greek yogurt and kefir; also 2-ounce ° The following foods are acceptable in this other “vegetable” oils discussed above. • Any food with added sugar,such as evap- portions of whole milk. phase and in Phase 4, Lifetime Maintenance. • Noncaloric sweeteners, including su- orated cane juice, glucose, dextrose, Avoid yogurt made with fruit or other ° • Fruit other than berries and melon, cralose, stevia, saccharin and xylitol are honey or corn syrup flavorings or with any added sugar. including apples, grapes, grapefruit, acceptable in moderation. A more com- • Alcohol of any sort Avoid low-fat and no-fat cottage cheese ° peaches and pears. For a complete list, see plete list, including brand names, appears • Nuts and seeds or yogurt products. page 31. on page 51. • Kidney beans, chickpeas, lentils and other • Legumes, including lentils, chickpeas and ° Avoid canned fruit packed in juice con- • All condiments, herbs and spices, as legumes otherdriedbeans,andedamame,hummus centrate or syrup, including “lite” syrup. long as they have no added sugar, flour, • Starchy vegetables such as parsnips, car- and refried beans. For a complete list, see ° Continue to avoid fruit juice, other than cornstarch or other carb-filled thickeners. rots, pod peas, potatoes, sweet potatoes, page 36. lemon and lime juice. They include dozens of foods you’ll find winter squash and yams. See page 58. ° Avoid jarred or canned baked beans, ° Avoid dried fruit. on pages 22–23 and 44–46. • Dairy products other than hard or aged which are full of sugar, beans in tomato • Starchy vegetables, including beets, car- • Beverages. Broth/bouillon (not low cheese, cream, sour cream and butter sauce with added sugar or starches and rots, corn, parsnips, peas in pods, potato, sodium and no added sugars, hydro- • Cow or goat milk of any sort bean dips and other products with added sweet potato and winter squash. For a genated oils or MSG), club soda; heavy • Yogurt, cottage cheese or ricotta sugar or starch. complete list, see page 58. or light cream or half-and-half (1–1.5 • “Low-fat” products • Vegetable and fruit juices. Up to 6 table- • Whole grains, including couscous (whole wheat), cracked wheat, kasha (buckwheat ounces a day); caffeinated or decaf- • “Diet” products, unless they have no more spoons a day of lemon and/or lime juice groats), oatmeal (rolled or steel cut), feinated coffee and tea; diet soda with than 3 grams of Net Carbs per serving and 4-ounce portions of tomato juice or quinoa, brown rice and wild rice. For a noncaloric sweeteners; lemon juice or tomato juice cocktail. complete list, see page 34. (Atkins Cui- lime juice (2–3 tablespoons a day); plain Additional Foods Acceptable in • Atkins All Purpose Baking Mix Phase 2, Ongoing Weight Loss sine Penne Pasta is acceptable only in or flavored seltzer (must say “no calo- • Alcohol, in moderation, including “lite” Phase 4, Lifetime Maintenance.) • Nuts and seeds, including nut and seed ries”); herb tea (no added barley or fruit or low-carb beer, red or white wine and ° Avoid refined grains, such as white flour, sugars); unsweetened, unflavored milk butters and meals (flours). For a complete spirits such as bourbon, gin, rum, Scotch “enriched flour” and white rice. substitutes. list, see page 38. and vodka. ° Baked goods should be made with 100- Avoid chestnuts (very high in carbs) and Avoid flavored brandy and cordials. percent whole grains. Other Unacceptable Phase 1 Foods ° ° honey-roasted or smoked products. ° Avoid regular beer. ° Continue to avoid products with added In addition to any foods cited above, avoid ° Avoid products, such as Nutella, that ° Avoid fruit juice, tonic water and other sugar. the following: contain added sugar. mixers high in carbs. • Dairy products. 4-ounce portions of • Fruits other than avocado, olives and • Berries and other fruits. All fresh or whole milk or buttermilk—but continue tomatoes, which are actually fruits, but frozen berries (without added sugar) and to avoid skim, nonfat or low-fat milk.

4 5 Net Net Net ATKINS & OTHER Amount Carbs Amount Carbs Amount Carbs LOW-CARB SPECIALTY FOODS Cinnamon Bun 1 1 bar 3.0 Chocolate Chip Crisp 1 1 bar 3.0 Chile Con Carne 1 tray 4.0 Cookies ‘n Crème 1 1 bar 3.0 Chocolate Hazelnut 1 1 bar 3.0 Crustless Chicken Pot Pie 1 tray 5.0 he full array of Atkins Nutritionals prod- Mudslide 1 1 bar 3.0 Chocolate Oatmeal Fiber 1 1 bar 7.0 Italian Sausage Primavera 1 tray 5.0 ucts appears below, including a new T 1 1 Meatloaf w/ Portobello line of frozen meals. Also listed is a sprin- Peanut Butter Granola 1 bar 3.0 Cranberry Almond 1 bar 2.0 1 Mushroom Gravy 1 tray 7.0 kling of choices from other companies that Peanut Fudge Granola 1 bar 2.0 Oatmeal Cinnamon 1 specialize in low-carb products. Many web- Strawberry Almond 1 1 bar 3.0 Baked Square 1 bar 6.0 Roasted Turkey w/ Herb sites that sell such products provide more Atkins Advantage Snack Bars Peanut Butter Fudge Crisp 1 1 bar 2.0 Pan Gravy 1 tray 6.0 extensive lists. There are no guidelines on Vanilla Fruit & Nut 1 1 bar 5.0 Caramel Chocolate Other Low Carb Products what makes a food low carb. Most Atkins Peanut Nougat 1 1 bar 3.0 Atkins Day Break Baking & Cooking Products products have been tested on people to Caramel Double Ready-to-Drink Shakes Better Bowls Sugar Free gauge their glycemic impact. We cannot Chocolate Crunch 1 1 bar 4.0 Creamy Chocolate 1 shake 3.0 Gelatin Mix, all ﬂavors, vouch for the carb counts provided by other Caramel Chocolate Nut Roll 1 1 bar 3.0 Strawberry Banana 1 shake 2.0 manufacturers. Some products marketed prepared 1/2 C 2.0 Caramel Fudge Brownie 1 1 bar 3.0 Wild Berry 1 shake 2.0 as low carb contain added sugars and white Pudding Mix, Chocolate 2, Cashew Trail Mix 1 1 bar 5.0 Atkins Endulge Bars flour,so read ingredient lists carefully.We’ve prepared w/ whole milk 1/2 C 7.0 1 1 noted when products contain sugar alco- Coconut Almond Delight 1 bar 2.0 Caramel Nut Chew 1 bar 2.0 Pudding Mix, Vanilla 2, 1 hols, as excessive consumption can result Dark Chocolate Almond Chocolate Caramel Mousse 1 bar 2.0 prepared w/ whole milk 1/2 C 6.0 1 1 in gastric distress. Again, to calculate Net Coconut Crunch 1 bar 3.0 Chocolate Coconut 1 bar 3.0 Big Train Low Carb 1 1 Carbs, subtract not just fiber but also sugar Dark Chocolate Decadence 1 bar 4.0 Nutty Fudge Brownie 1 bar 2.0 Breading & Batter Mix 2 1 T 1.0 1 1 alcohols from grams of total carbs. Other Triple Chocolate 1 bar 3.0 Peanut Butter Cups 1 bar 2.0 Brownie Mix, baked 1, 2, 3 1 ea 1.0 low-carb products appear in Breads, Crack- 1 Atkins Advantage Peanut Caramel Cluster 1 bar 3.0 Chocolate Chip Cookie ers, Tortillas & Wraps, Baking Ingredi- Ready-to-Drink Shakes Atkins Cuisine Mix 2, 3, prepared 1 ea 7.0 ents, Candy, Desserts and Snacks. Café Caramel 1 shake 2.0 All Purpose Baking Mix 1/3 C 5.0 Peanut Butter Cookie Net Dark Chocolate Royale 1 shake 2.0 Penne Pasta, dry 1/2 C 19.0 Mix 2, 3, prepared 1 ea 5.0 Amount Carbs French Vanilla 1 shake 1.0 Atkins Breakast Frozen Meals Bob’s Red Mill Low Carb Atkins Nutritionals Products Milk Chocolate Delight 1 shake 2.0 Farmhouse-Style Bread Mix 3, prepared 1 sl 5.0 Atkins Advantage Meal Bars Mocha Latte 1 shake 2.0 Sausage Scramble 1 tray 5.0 CarLO CARBiano Low Carb Chocolate Chip Strawberry 1 shake 1.0 Tex-Mex Scramble 1 tray 5.0 Ready to Heat Pizza Crust 1 ea 3.0 Cookie Dough 1 1 bar 3.0 Atkins Day Break Bars Atkins Entrée Frozen Meals Dixie Diners’ Carb Counters Chocolate Chip Granola 1 1 bar 3.0 Apple Crisp 1 1 bar 4.0 Beef Merlot 1 tray 6.0 Angel Food Cake Mix, Chocolate Peanut Butter 1 1 bar 2.0 Cherry Pecan 1 1 bar 6.0 Chicken & Broccoli Alfredo 1 tray 5.0 prepared 5.2 oz 1.0

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

6 7 ATKINS & OTHER LOW-CARB Net Net Net Amount Carbs Amount Carbs Amount Carbs SPECIALTY FOODS Net continued Amount Carbs Prepared Meals Baking Chocolate, Sucralose-Brown Sugar Dixie Diners’ Carb Counters Dixie Diners’ Carb Counters Unsweetened 1 oz 4.1 Blend for Baking 3 1/4 C 50.1 Brownie Mix, prepared 2" sq 1.0 Meal in a Cup Baking Powder 1/2 t 0.0 Sucralose-Sugar Instant Mashers, Chili 1 C 5.0 Chocolate Chips, Blend for Baking 3 1/4 C 57.7 Cheddar & Bacon 4, Mac & Cheese 1 C 3.0 Semisweet 3 2 T 16.5 Sugar, Brown, packed 1/4 C 54.2 prepared 1/2 C 5.0 Spaghetti 1 C 5.0 Cinnamon, ground 1 t 0.7 Sugar, Confectioners 1/4 C 29.9 Muffin Mix, Apple Teriyaki Noodles 1 C 7.0 Cocoa Powder, Unsweetened 2 T 2.7 Sugar, White 1/4 C 50.4 2 Cinnamon , prepared 1 ea 4.0 Coconut, Shredded Sugar & Stevia Blend 3 1/4 C 48.0 Snackin’ Cake Mix, BAKING Unsweetened 1/4 C 1.3 Truvia Baking Blend 3 1/4 C 48.0 Carrot, prepared 2.3" sq 2.0 INGREDIENTS Sweetened 3 1/4 C 10.0 Pure Vanilla & Other Extracts 1 t 0.0 Thick It Up Thickener 1 t 0.0 Coconut Milk, LC Foods Low Carb Mixes ow-carb baking requires ingredients such Canned, Regular 1/2 C 2.0 BEEF, LAMB, PORK as nut meals, unsweetened chocolate Banana Bread, prepared 1 sl 1.0 L Cornmeal 2 T 9.7 & OTHER MEATS and coconut flakes, and other ingredients Frosting, Chocolate or Cream of Tartar 1 t 1.8 Vanilla, prepared 1 T 0.0 without added sugar or refined grains. The Dried Egg Whites 2 T 0.8 ost meat is composed completely of Muffin Mix, prepared 1 ea 1.0 following list includes both ingredients that protein and fat, with calf’sliver being Egg Replacement 1 oz 0.5 M Breakfast Cereals are acceptable in some or all phases of the a notable exception. However,ham, bacon Atkins Diet, as well as some that should be Flaxseed Meal 1/4 C 0.0 Dixie Diners’ Carb Counters or other pork products cured with sugar in avoided, including granulated and other Flour, White, All Purpose 1/4 C 23.0 Apple Cinnamon 1 pkt 3.0 any form, do contain carbs. Depending forms of sugar and white flour provided for Flour, Whole Wheat upon how these products were cured and Smaps Sweet Maple, dry 1/2 C 2.0 comparison purposes. Also see Nuts & All Purpose 1/4 C 18.4 how thick the slices are, the Net Carb gram Kay’s Naturals Protein Seeds, Grains and Dairy, Eggs & Dairy 2,3 Pastry 1/4 C 19.0 count can vary significantly, so check both Apple Cinnamon , dry 1.2 oz 12.0 Substitutes. A more extensive list of sweet- Gelatin, Unflavored for the Nutritional Facts panel and the list of LC Foods Cereal, eners appears in Sweeteners, Jams & Baking & Canning 1 env 0.0 ingredients. Pepperoni, salami and the like Raspberry, dry 1/4 C 1.5 Syrups. Low-carb bake mixes are in Atkins Molasses 1 T 15.0 are also often cured with sugar. Sausages Nutlettes, dry 1/2 C 4.0 & Other Low-Carb Specialty Foods. and frankfurters may contain fillers that add Nutmeg, ground 1 t 0.6 Nutritious Living Hi-Lo, to the carb count. Any dish that is stuffed, 2, 3 Net Oat Flour 1/4 C 12.1 Original, dry 1/2 C 7.0 Amount Carbs breaded or deep-fried, including many pre- Sensato High Fiber Rice Flour, White 1/4 C 30.7 cooked frozen convenience products, also Butter Pecan, prepared 1/2 C 1.0 Almond Meal/Flour 1/2 C 6.0 Rice Flour, Brown 1/4 C 28.4 contains carbs. So do items such as meat- Nut & Flax Granola, Arrowroot 1 T 6.8 Rye Flour, Medium 1/4 C 16.2 loaf or rolled stuffed pork loin prepared by Cinnamon, dry 1/2 C 2.0 Baking Soda 1/2 t 0.0 Soy Flour 1/4 C 5.4 a butcher. A number of sandwich and deli

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

8 9 BEEF, LAMB, PORK & OTHER MEATS Net Net Net Amount Carbs Amount Carbs Amount Carbs continued meats also contain added sugar. The Cutlet 6 oz 0.0 Stew Meat 6 oz 0.0 Kielbasa, Beef & Pork 1 2 oz 1.6 amounts listed below reflect the weight 1 after cooking and minus bones. Note that Ground 6 oz 0.0 Tenderloin 6 oz 0.0 Kielbasa, Pork & Turkey 2 oz 2.2 Loin 6 oz 0.0 Knockwurst 1 1 link 2.3 the Atkins Frozen meals listed on page 7 Game Meats Round Steak 6 oz 0.0 Linguica 1 2 oz 1.0 contain no added sugar or fillers. Beefalo 6 oz 0.0 Scallops 6 oz 0.0 Smoked, Beef 4 oz 2.7 Net Buffalo (Bison) 6 oz 0.0 Amount Carbs Shank 6 oz 0.0 Smoked, Hot 4 oz 1.3 Rabbit 6 oz 0.0 Shoulder 6 oz 0.0 Beef Venison 6 oz 0.0 Stew Meat 6 oz 0.0 Deli, Luncheon and Cured Meats Brisket 6 oz 0.0 Bologna Frankfurters Corned Beef 6 oz 0.8 Goat Beef 1 3 sl 2.1 Beef 1 1 frank 1.8 Chuck 6 oz 0.0 Roast 6 oz 0.0 Beef & Pork 1 3 sl 2.2 Beef & Pork 1 1 frank 3.7 Chuck Eye Steak 6 oz 0.0 Ham, Deli Style Lamb Hebrew National 1 1 frank 1.0 Corned Brisket 6 oz 0.0 Baked, sliced 2 6 oz 3.2 Chop, Loin or Rib 6 oz 0.0 Pork 1 frank 0.1 Cubed Steak 6 oz 0.0 Boiled, sliced 2 6 oz 3.0 Ground 6 oz 0.0 Eye Round 6 oz 0.0 Sausages Deviled 2 4 oz 1.9 Leg 6 oz 0.0 Flank Steak 6 oz 0.0 Andouille, Pork 1 link 0.5 Honey Cured, sliced 2 6 oz 3.8 Roast 6 oz 0.0 Ground Chuck/Round 6 oz 0.0 Beef 2 oz 0.2 Liverwurst 1 4 sl 5.8 Shoulder 6 oz 0.0 Liver, Calf 6 oz 8.8 Beef & Pork 1 link 1.1 Mortadella 2 6 oz 5.2 Stew Meat 6 oz 0.0 London Broil 6 oz 0.0 Bratwurst 1 1 link 2.4 Olive Loaf 2 3 sl 5.9 Prime Rib 6 oz 0.0 Pork Breakfast, Pork 1 link 0.0 Pancetta 3 oz 0.0 Rib Eye Roast/Steak 6 oz 0.0 Bacon, Slab, Sliced 2 3 sl 0.5 Bulk, Pork 3 oz 0.0 Pastrami, Beef 1 sl 0.6 Shell Steak 6 oz 0.0 Canadian Bacon 2 3 sl 1.4 Cheddarwurst 1 1 link 5.0 Pepperoni 6 oz 0.0 Short Ribs 6 oz 0.0 Chop, Center Cut 6 oz 0.0 Cheese Dog 1 1 link 3.8 Pork Roll 5 sl 0.6 Sirloin Steak 6 oz 0.0 Chop, Loin 6 oz 0.0 Chicken w/ Apple 2 oz 1.3 Prosciutto 6 oz 0.0 Skirt Steak 6 oz 0.0 Ground 6 oz 0.0 Chicken w/ Dried Tomato 2 oz 1.3 Roast Beef, Sliced 2 1 oz 3.0 Tenderloin 6 oz 0.0 Ham 6 oz 0.0 Chicken & Turkey w/ Gruyère 2 oz 0.0 Salami Top Loin 6 oz 0.0 Loin Roast 6 oz 0.0 Chorizo 1 2 oz 1.1 Beef 2 3 sl 1.5 2 Veal Scrapple1 4 oz 15.6 Italian, Hot 1 2 oz 0.7 Beef & Pork 3 sl 1.0 Breast 6 oz 0.0 Spam 1 2 oz 1.7 Italian, Sweet 1 2 oz 1.2 Pork 2 3 sl 0.5 Chop, Loin or Rib 6 oz 0.0 Spare Ribs 6 oz 0.0 Kielbasa, Beef 1 2 oz 1.6 Sopressata (dry salami) 2 1 oz 1.0

Contains/may contain: 1ﬁllers 2added sugar Contains/may contain: 1ﬁllers 2added sugar

10 11 BEEF, LAMB, PORK Net Net BEVERAGES Carbs Carbs & OTHER MEATS Amount Amount continued Net & ALCOHOLIC Amount Carbs BEVERAGES Nestlé Carb Select Latte, Iced, Hot Cocoa Mix 1 pkt 4.0 w/ Whole Milk 12 oz 10.0 Frozen Heat & Eat Meals ost of the entries below are accept- No-Mu Hot Chocolate Mocha w/ Whole Milk 2 12 oz 30.0 (Also see Atkins & Other Low-Carb Mable on the Atkins Diet. However, a Powder 6 g 2.0 Mocha Frappuccino 2 12 oz 38.3 Specialty Foods) few unacceptable ones are included to com- Swiss Miss, Diet, Family Buffet pare, for example, cola sweetened with Hot Cocoa Mix 1 pkt 3.0 Carbonated Beverages, 2, 3 Soda, Mixers Salisbury Steaks 1 serv 5.0 high-fructose corn syrup versus sucralose. Swiss Miss Hot Cocoa, 2 Harris Ranch Beef In this case, the difference is more than 35 No Sugar Added 1 pkt 0.0 Cherry Cola 12 oz 39.0 Swiss Steak Dinner 2 5 oz 10.0 grams of Net Carbs (carb counts may vary Cherry Cola, Diet 12 oz 0.0 by brand). We’ve also listed some fruit juices Steak Umm Sliced Steaks 1 ea 0.0 Coffee & Coffee Drinks Club Soda 12 oz 0.0 to make it clear that you’re always better Stouffer’s Dinners Cappuccino Cola 2 12 oz 35.2 off eating whole fruit, which contains the Beef Pot Roast w/ Instant Powder 1 t 2.8 Cola, Diet 12 oz 0.0 fiber that when subtracted from the num- Instant Powder, Decaf 1 t 2.8 Roasted Potatoes & ber of total carbs, results in the Net Carb Diet Sodas, all flavors 12 oz 0.0 2 Sugar Free Mix 3 T 3.0 Vegetables 1 serv 23.0 count. Avoid most energy drinks, which are Fruit Refreshers, 2 Sugar Free Mix, Decaf 3 T 3.0 Creamed Chipped Beef 1 serv 11.0 full of sugar and opt for sugar-free alterna- Sugar Free, all flavors 12 oz 0.0 Homestyle Beef Skillet tives. There are numerous iced tea and Coffee Ginger Ale 2 12 oz 32.1 2, 3 Dinner 1 serv 31.0 lemonade choices made with a variety of Black, Brewed 1 C 0.0 Ginger Ale, Diet 12 oz 0.0 Green Peppers Stuffed w/ sweeteners. Check the Nutritional Facts Black, Decaf, Brewed 1 C 0.0 Grape Soda 2 12 oz 41.7 2 Beef & Tomato Sauce 1 serv 18.0 panel on herb teas to make sure they con- Decaf, Instant 1 C 0.8 Grape Soda, Diet 12 oz 0.0 Lasagna w/ tain no added sugar.Spirits contain no carbs With 1 T Cream 1 C 0.4 Lemon/Lime Soda 2 12 oz 38.0 2 and most wines relatively few, but avoid Meat & Sauce 1 serv 24.0 With 1 T Whole Milk 1 C 0.7 Lemon/Lime Soda, Diet 12 oz 0.0 2 wine coolers and conventional mixers. Meatball Rotini 1 serv 35.0 Iced, w/ 1 T Whole Milk 12 oz 0.7 Root Beer/Birch Beer 2 12 oz 42.0 Instead, opt for sugar-free mixers. Oven Roasted Beef Starbucks Root Beer/Birch Beer, Diet 12 oz 0.0 w/ Broccoli & Cheese Net Caffè Americano 12 oz 2.0 Seltzer 12 oz 0.0 Sauce 1 serv 16.0 Amount Carbs Caffè Latte Seltzer, Essence Flavored 12 oz 0.0 Salisbury Steak 2, 3 1 serv 28.0 Chocolate Drinks w/ Whole Milk 12 oz 14.0 Tonic Water 2 12 oz 32.2 Skillet Beef Canfield’s Diet Chocolate Cappuccino Tonic Water, Sugar Free 12 oz 0.0 Stroganoff 1, 2, 3 1 serv 32.0 Fudge Soda 12 oz 0.0 w/ Whole Milk 12 oz 9.0 Veal Parmigianino 2, 3 1 pkg 55.0 Hot Cocoa 2 1 pkt 22.4 Espresso, Black 12 oz 0.0 Energy Sports Drinks Yankee Pot Roast 2 1 serv 38.0 2 Hot Cocoa Espresso w/ Whole Milk 12 oz 9.0 Amp Energy 8 oz 29.0 w/ Marshmallows 2 1 pkt 14.3 Frappuccino, Bottled 2 9.5 oz 37.0 Amp Energy, Sugar Free 8 oz 0.0

Contains: 1ﬁllers 2added sugar 3 trans fats. 2 Contains added sugar

12 13 BEVERAGES & ALCOHOLIC Net Net Net Amount Carbs Amount Carbs Amount Carbs BEVERAGES continued Net Amount Carbs Peach Nectar, canned 4 oz 16.6 Chamomille 8 oz 0.5 Low Carb 12 oz 2.5 Coconut Water, Fresh 8 oz 6.3 Pear Nectar, canned 4 oz 19.0 Peppermint 8 oz 0.0 Near (>0.5% alcohol) 12 oz 13.7 Gatorade 2 8 oz 15.7 Pineapple, unsweetened 4 oz 15.8 Iced Tea Nonalcoholic 12 oz 14.1 Monster 2 8 oz 27.0 Prune 4 oz 21.1 Diet 8 oz 0.0 Bourbon 1 oz 0.0 Monster, Sugar Free 8 oz 1.0 Tangerine-Orange 4 oz 12.5 Lipton Pureleaf, Champagne 1 oz 2-3 Red Bull 2 8.4 oz 28.0 Unsweetened 1 8 oz 0.0 Gin 1 oz 0.0 Kool-Aid, Sugar Free Mix, Red Bull, Sugar Free 8.4 oz 3.0 Sweetened 2 8 oz 21.0 Rum 1 oz 0.0 all ﬂavors 1 pkt 0.0 True Lemon Mix 3 1/8 pkt 1.0 Fruit Juices Scotch 1 oz 0.0 Lemonade / Limeade Unsweetened, from instant 8 oz 0.4 Apple, unsweetened 4 oz 13.8 Sherry, Dry 1 oz 4.7 Canned, No Added Sugar 8 oz 0.0 With Stevia 8 oz 0.0 Apricot Nectar 4 oz 17.3 Vodka 1 oz 0.0 Crystal Light 8 oz 0.0 Cranberry Juice Cocktail, Wine, Red 3.5 oz 2.6 Bottled, Diet 8 oz 1.3 Vegetable Juices Frozen Concentrate 2 2 T 18.6 Wine, Rosé 3.5 oz 0.4 Bottled, sweetened 2 8 oz 29.0 Carrot 4 oz 10.0 Cranberry Juice Cocktail, Wine, White, Sauvignon 3.5 oz 2.0 Minute Maid Light, bottled 8 oz 2.0 Clam & Tomato 4 oz 14.0 Light 2 4 oz 5.5 Prepared from concentrate 2 8 oz 25.8 Tomato 4 oz 4.0 Cocktail Mixes Cranberry Juice Cocktail 2 4 oz 17.1 Prepared from powder 2 8 oz 17.6 Vegetable Juice Cocktail 4 oz 4.5 Bloody Mary 3.5 oz 3.3 Fruitables Mixed 1 2 Fruit & Vegetable 4 oz 16-18 True Lemon Mix 1 pkt 0.0 Vitamin Water Margarita 3.5 oz 13.8 1 Fruit Punch 2 4 oz 15.0 True Lime Mix 1 pkt 0.0 Glaceau 2 12 oz 13.0 Margarita, Baja Bob’s 1 Low Carb 4 oz 0.0 Grape, unsweetened 4 oz 18.4 True Grapefruit Mix 1 pkt 0.0 Glaceau Zero, Sugar Free 12 oz 0.0 1 Margarita, Grapefruit, sweetened 2 4 oz 13.8 True Orange Mix 1 pkt 0.0 Nestlé, Sugar Free 12 oz 0.0 Master of Mixes, Lite 4 oz 3.0 Grapefruit, unsweetened 4 oz 10.9 Tea & Tea Drinks Skinny Water, Sugar Free 12 oz 0.0 Mojito, Baja Bob's Guava Nectar 2 4 oz 17.4 Bottled Iced Tea Water Low Carb 4 oz 0.0 Lemon 2 T 2.0 Green, unsweetened 8 oz 0.0 2 Bottled 8 oz 0.0 Piña Colada 3.5 oz 22.2 2 Lime 2 T 2.4 Lemon Flavored 8 oz 22.0 2 Sparking Mineral 8 oz 0.0 Screwdriver 3.5 oz 8.5 Mango Nectar 4 oz 16.1 Lemon Flavored, Diet 8 oz 0.0 Spring 8 oz 0.0 Strawberry Daiquiri, Orange, fresh 4 oz 12.7 Raspberry, Diet 8 oz 1.0 Tap 8 oz 0.0 Lt. Blender's Sugar Free 4 oz 5.0 Orange, from concentrate 4 oz 12.0 Brewed Tea Strawberry Daiquiri, Orange-Peach-Mango 4 oz 14.0 Black 8 oz 0.0 Alcoholic Beverages Master of Mixes, Lite 4 oz 5.6 Orange-Strawberry-Banana 4 oz 14.2 With 1 T Milk 8 oz 0.7 Beer Sweet ‘N Sour, Passion Fruit, fresh 4 oz 16.6 With 1 T Cream 8 oz 0.4 “Lite” 12 oz 5.6 Master of Mixes, Lite 4 oz 8.0

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

14 15 Net Net Net BREADS, CRACKERS, Amount Carbs Amount Carbs Amount Carbs TORTILLAS & WRAPS Pumpernickel, JJ Flats 2 1 ea 2.8 Flavorful Fiber 2 sl 11.0 he Net Carb counts provided for differ- 100% Rye Meal 1 sl 16.5 Matzoh, Plain 1 1 ea 22.6 Light Rye 2 sl 10.0 Tent types of bread are averages because Pumpernickel, Thin Sliced 1 sl 8.2 Matzoh, Whole Wheat 1 ea 18.8 Rye & Oat Bran 2 sl 8.0 both carb counts and ingredients can vary 1 Raisin 1 sl 12.5 Melba Toast 1 1 ea 3.5 Sesame Rye 2 sl 8.0 significantly from one brand to another. 1 Rye 1 sl 12.1 Melba Toast, Rye 1, 2 1 ea 4.0 Wasa Always check the Nutritional Facts panel as Rye, 100% 1 sl 17.0 1, 2 well as the list of ingredients. Omitted are Melba Toast, Whole Wheat 1 ea 3.5 Fiber 1 sl 6.0 Sourdough 1 1 sl 34.6 bagels, rolls, pastries and other conventional San-J Brown Rice Hearty Rye 1 sl 9.0 2 baked goods, which are almost always very Sprouted Whole Wheat 1 sl 18.0 w/ Sesame Seeds 3 ea 9.6 Light Rye 1 sl 11.0 high in carbs and full of refined white flour Sunﬂower Seed 1 sl 17.0 Stone-Ground Wheat 1 5 ea 10.3 Multigrain 1 sl 9.0 1 and/or added sugar. For example, a cinna- White 1 sl 12.1 100% Stone-Ground Wheat 3 ea 6.2 Sesame 1 sl 9.0 1 mon raisin English muffin, a blueberry muf- Whole Grain 1 sl 9.3 Triscuit 3 ea 8.0 Sourdough 1 sl 7.0 2 fin and a croissant contain, respectively, 100% Whole Grain 1 sl 9.0 Wheat Thins 1, 2 8 ea 10.0 100% Whole Grain 1 sl 8.0 26.1, 25.8 and 19 grams of Net Carbs. Whole Wheat 1 1 sl 9.8 Instead, baked goods that are within accept- 100% Whole Wheat 2 1 sl 10.0 Crispbreads Flatbreads & Wraps able carb counts are listed, although some Ak-Mak 2 5 ea 16.0 FlatOuts of these do contain white flour or added Breadsticks Finn Crisp sugar,as noted. Be aware, as well, that some FoldIt 5-Grain Flax 1 ea 8.0 Delallo Thin Caraway 2 sl 8.0 Hungry Girl 100% “whole grain” products also contain refined 100% Whole Wheat 1 oz 21.0 grains. Brand names appear when carb Multigrain 2 sl 8.0 Whole Wheat 1 ea 8.0 Granforno Whole Wheat 5 ea 7.0 counts for similar products differ. Also, see Original 2 sl 8.0 Light 1 ea 6.1 Pepperidge Farm Snack Snacks and Atkins and Other Low-Carb GG Scandinavian Traditional 1 ea 21.0 Sticks, Toasted Sesame 1 6 ea 9.0 Specialty Foods. Bran Crispbread 1 ea 2.0 Joseph’s Lavash Racconto Thin, Kavli Flax, Oat Bran & Net 100% Whole Wheat 4 ea 8.0 Amount Carbs Crispy Thin 3 sl 11.0 Whole Wheat 1/2 ea 4.0 Breads Crackers Five-Grain 1 sl 7.0 Roll-Ups 1, 2 1/2 ea 20.0 Bran 1 sl 10.6 Amy Lyn’s Original Flax Thins 5 ea 2.0 Heart Thin 1 sl 6.0 Sandwich Wrap, Flax, Oat Ezekiel 1 sl 12.0 Blue Diamond Nejaimes Lavash Crisps Bran & Whole Wheat 1 ea 7.0 French 1 1 sl 15.3 Almond Nut Thins 17 ea 22.0 Flatbread 1 1 ea 10.0 Whole Wheat Roll-Ups 2 1/2 ea 17.0 Italian 1 1 sl 13.4 Carr’s Whole Wheat 2 2 ea 10.0 Flatbread, Sesame 1 1 ea 9.0 Pita Oatmeal 1 1 sl 12.0 Cheez-It 1 12 ea 7.8 Ryvita White 1 6.5" 32.1 Pumpernickel 1 1 sl 11.6 FlatOut Multigrain Crisps 1 ea 9.0 Dark Rye 2 sl 10.0 Whole Wheat 6.5" 30.5

1Contains white ﬂour 2 Contains/may contain added sugar 1Contains white ﬂour 2 Contains/may contain added sugar

16 17 BREADS, CRACKERS, Net should be consumed in moderation, espe- Net Amount Carbs Amount Carbs TORTILLAS & WRAPS cially those with sugar alcohols, which can continued Mission Reduced Carb cause gastric distress in excess. Also see Hard Candy Net Whole Wheat 10" 8.0 Atkins&OtherLow-CarbSpecialtyFoods. Baskin-Robbins Sugar Free, Amount Carbs all flavors 4 ea 0.0 Whole Wheat 12" 13.0 Net Wraps Santa Fe Carb Chopper Amount Carbs Crystal Light Sugar Free, Don Pancho’s Low-Carb Wheat 1 ea 4.0 all flavors 4 ea 0.0 2 Caramels Whole Wheat, large 1 ea 5.0 Flour 1 1 ea 4.0 Jolly Rancher 4 ea 0.0 2 Asher’s Sugar Free Whole Wheat, medium 1 ea 3.0 Tumaro’s Gourmet Low Carb Lifesavers 4 ea 1.0 Pecan Caramel Patties 1 3 oz 0.0 La Tortilla Factory Gourmet Garden-Vegetable 1 ea 4.0 Lifesavers Sugar Free 4 ea 0.0 Almond Butter Toffee 1 3 oz 0.0 Whole Grain Rye 1 ea 8.0 Green Onion 1 ea 5.0 Nestlé Sugar Free Nips Judy’s Sugar Free Whole Grain White 1 ea 10.0 Multigrain 1 ea 4.0 Caramel 1 2 ea 0.0 Almond Caramel Clusters 1 1 ea 2.0 Master Choice Salsa 1 ea 5.0 Coffee 1 2 ea 0.0 Vanilla Pecan Caramels 1 1 ea <1.0 Multigrain 1 ea 5.0 Peanut Brittle1 2 oz 2.0 Jelly Belly Sugar-Free Rosemary 1 ea 9.0 CANDY & Gummie Bears 25 ea 1.0 Rye 1 ea 6.0 CHEWING GUM Chewing Gum Jelly Beans 35 ea 5.0 1 Eclipse Sugar Free, all flavors 2 ea 0.0 1 Muffins Jordan Almonds, Sugar Free 10 ea 1.0 ince most conventional candy is almost Orbit, all favors 1 1 ea 0.0 Food for Life Sprouted Whole Sall sugar, it’s one of the most important Marshmallows Grain English Muffins 1 ea 12.0 Chocolate “foods” to avoid on Atkins. For example, an La Nouba Sugar Free Almond Joy bar has more than 26 grams of Asher’s Sugar Free Chocolate Covered 1 1 ea 0.0 Tortillas Net Carbs. A Milky Way: a whopping 42 Cordial Cherries 1 3 ea 0.0 Plain1 1 ea 0.0 Buena Vida Whole Wheat 1 ea 4.0 grams. A packet of Skittles contains 50 grams Dark Chocolate Corn 6" 10.8 of Net Carbs, 40 of which are sugar. There Raspberry Jellies 1 3 ea 1.0 Mints Flour 1 6" 14.5 are numerous sugar-free alternatives, many Mint Patties 1 2 ea 1.0 Altoids Smalls, Sugar Free, Whole Wheat 8" 19.0 of which mimic well known brands. They use Pretzel Bites 1, 4 10 ea 9.0 all flavors 1 1 ea 0.0 a variety of sweeteners, including sugar alco- La Tortilla Company Dove Sugar Free Eclipse, all flavors 1 3 ea 0.0 hols. Some manufacturers offer low- or no- Whole Wheat Garlic Herb 1 ea 3.0 w/ Chocolate Crème 1 5 ea 2.0 Sweet ‘n Low sugar versions of their candy or gum brands. Hersey's Sugar Free 1 3 oz 4.3 Cool Peppermints 1 ea 0.0 Green Onion 1 ea 4.0 Note the comparison of Pep-O-Mint with Original, medium 1 ea 3.0 and without sugar, as a case in point. Look Kopper Dark Chocolate Pep-O-Mints 4 ea 16.0 1 1, 2 Original, large 1 ea 6.0 for products labeled sugar free, low glycemic Covered Espresso Beans 32 ea 2.0 Pep-O-Mints, Sugar Free 4 ea 0.0 Mama Lupe Three-Net or no added sugar.Some are formulated for Lucienne's Sugar Free Dark Winto-O-Green 4 ea 16.0 Impact Carb 2 1 ea 3.0 people with diabetes. Even low-carb candy Chocolate, all flavors 1, 3 1 bar 6.2 Winto-O-Green, Sugar Free 1, 2 4 ea 0.0

1Contains white ﬂour 2 Contains or may contain added sugar Contains: 1sugar alcohols 2aspartame 3stevia 4white ﬂour

18 19 Net Net Net CEREALS Amount Carbs Amount Carbs Amount Carbs

ost breakfast cereals are full of white Ewehorn Brown Rice Cream 1/4 C 35.0 Ready-to-Eat Kellogg’s All-Bran Mflour and other refined grains, as well Farina, Enriched, dry 3 T 24.0 Alpen Muesli, Buds 1 1/3 C 11.0 as sugar, dehydrated berries, marshmal- Grits, Instant, dry 1 oz 20.0 No Sugar Added 2/3 C 34.0 Original 1 1/2 C 13.0 lows, honey or maple syrup, raising the Heartland Oat Bran Barbara’s Organic Soy Nature’s Path Organic already high carb count of grains. Even Hot Cereal, dry 1/3 C 16.0 Essence Crispy Whole Simply Fiber 1 C 17.0 “healthy” choices such as granola, muesli 1 Lundberg Family Farms Brown Wheat Flakes 3/4 C 20.0 Smart Bran w/ Psyllium and bran cereals are often full of sugar.Nor Rice Hot Cereal, dry 1/4 C 29.0 Cascadian Farm Organic & Oat Bran 1 2/3 C 11.0 are organic products any less likely to con- Ancient Grains 1 1 C 36.0 Oat Bran, raw 2 T 6.0 tain added sugar. We’ve included some of Mother's Whole Wheat Cascadian Farm Purely O's 1 C 19.0 1 these products to drive home the point that Hot Cereal, dry 1/2 C 26.0 Product 19 1 C 24.0 1 you must always read labels. Your objec- Oats/Oatmeal Cheerios, Multigrain 1 C 17.0 Puffed Brown Rice 1 C 13.0 tive is to find 100 percent whole grain cere- Homestat Farm Quick Steel Corn Chex 1 1 C 24.0 Puffed Corn 1 C 11.0 als without added sugars. Note that Cut Oats & Chia w/Flax Corn Flakes 1 1 C 11.7 Puffed Kamut 1 C 9.0 amounts vary based upon serving sizes listed & Rye Flakes, dry 1/4 C 20.0 Crispix Corn & Rice 1 1 C 24.0 Puffed Millet 1 C 10.0 1 on packages. Finally, carb counts don’t Instant, Cinnamon Spice 1 pkt 32.9 Eden Kamut Flakes 1/2 C 30.0 Puffed Rice 1 C 12.0 include the milk or milk substitutes served Instant, Plain 1 pkt 16.0 Fiber One Puffed Wheat 1 C 10.0 with cereal. Also look for cereals in Atkins Malt-o-Meal Heart Healthy Blend 1 3/4 C 31.0 Shredded Wheat & Other Low-Carb Specialty Foods. Quick Oats, dry 1/2 C 23.0 Original 2 1/2 C 11.0 Large Biscuit 2 26.0 Quick Cooking, dry 1/4 C 12.5 Net Food for Life Ezekiel 1/2 C 34.0 Spoon Size, w/ Bran 1 C 32.8 Amount Carbs Rolled, cooked 1/2 C 12.1 Health Valley Heart Wise 1 C 30.0 Spoon Size, Whole Grain 1 C 34.0 Hot Rolled, dry 1/3 C 19.0 Health Valley High Fiber Special K Bob’s Red Mill Hot Steel Cut 1 Skinnys F-Factor 1/2 C 9.0 Original 1 1 C 21.0 Cereal w/Flax Meal, dry 1/3 C 17.0 (Scottish/Irish), dry 1/4 C 11.5 Health Valley Organic Protein Plus 1 3/4 C 9.0 Cream of Rice, dry 1/4 C 36.0 Whole Grain 1/4 C 21.7 1 Oat Bran Flakes 3/4 C 20.0 Spelt Flakes 1/2 C 31.0 Cream of Wheat Maltex Hot Wheat Grape-Nuts 1 1/3 Total Instant Healthy Grain w/ Cereal, dry C 32.0 1 Flakes 3/4 C 21.0 1 Maple Brown Sugar 2 1 pkt 24.0 Pocono Cream Whole Grain 3/4 C 20.0 Organic 1/2 C 38.0 3 Instant, Original, in bowl 1.5 oz 32.0 of Buckwheat, dry 1/4 C 35.0 Protein 3/4 C 8.0 Kashi Instant, prepared w/ water 1/2 C 14.3 Hodgson Mill Bulgur Wheat Bran, raw 2 T 1.6 1 Healthy Grains, Wheat w/ Soy Grits, dry 1/4 C 23.0 Go Lean Crunch! 1 C 28.0 Wheat Germ, toasted 2 T 4.9 Instant, in bowl 1.5 oz 24.0 Wheatena 7 Wholegrain Nuggets 1/2 C 40.0 Wheaties Toasted 1 Whole Grain, 2-Minute 3 T 19.0 Toasted Wheat, dry 1/3 C 27.0 7 Wholegrain Puffs 1 C 14.0 Whole Wheat Flakes 3/4 C 19.0

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

20 21 Net Net Net CONDIMENTS Amount Carbs Amount Carbs Amount Carbs & SEASONINGS Hot Cherry, fresh, whole 1 ea 2.0 Ginger Root, fresh, grated 1 T 1.0 Pickle, Dill, whole, 4-inch 1 ea 2.0 ondiments allow you to transform Hot Cherry, canned, whole 1 oz 2.0 Horseradish, prepared 1 t 0.4 Pickle Relish 1 1 T 3.3 Cbasics like chicken breasts into dozens Jalapeño, fresh, sliced 1/2 C 1.7 Italian Seasoning 1 T 0.0 Pickle, Sweet, Midget 1 1 ea 1.2 of different dishes. Fortunately, there are Jalapeño, pickled, sliced 1 oz 0.5 Lawry's Seasoned Salt 1 t 0.0 Pimento (Roasted Red Pepper) 1 oz 0.9 many Atkins-friendly condiments, but hid- Pasilla, dried, whole 1 ea 1.7 Lemon Peel, fresh, grated 1 T 0.3 Poultry Seasoning 1 t 0.8 den carbs lurk in others. Read labels to fer- Serrano, chopped 1/2 C 1.8 Lemon-Pepper Seasoning 1 t 0.0 Pumpkin Pie Spice Mix 1 t 0.9 ret out added sugar, flour and cornstarch. Most herbs and spices contain no carbs or Chile Powder 1 T 0.0 Liquid Smoke 1 T 0.0 Rosemary, dried 1 T 0.8 miniscule amounts but watch out for spice Chinese 5-Spice Powder 1 t 0.0 Marmite Yeast Extract 1 T 0.8 Sage, ground 1 t 0.1 mixtures spiked with sugar. Also see Bak- Chives, fresh, chopped 1 T 0.1 Miso Paste Salt 1 t 0.0 ing Ingredients and Sauces & Marinades, Chives, dehydrated, chopped 1 T 0.1 Mellow Brown 1 T 3.0 Spike Seasoning, Original 1 t 0.0 as well as vinegars and salad dressings on Cilantro, fresh, chopped 1 T 0.0 Mellow Red 1 T 3.0 Tahini (Sesame Paste) 2 T 5.0 pages 41-42. Cinnamon, ground 1 t 0.7 Mellow White 1 T 3.0 Thai Chile Paste 1 T 0.0 Net Clam Juice 8 oz 0.2 Mrs. Dash 1 t 0.0 Thyme, dried 1 T 0.8 Amount Carbs Cloves, ground 1 t 0.6 Mustard Wasabi Paste 1 t 2.0 Allspice, ground 1 t 1.0 Coconut Milk, canned 1 C 6.4 Chinese 1 t 0.2 Wasabi, powdered 1 t 1.5 Anchovy Paste 1 T 0.0 Coconut Milk, Light, canned 1 C 4.0 Dijon 1 t 1.0 Bacon Pieces, Coriander, ground 1 t 0.0 Honey 1 1 t 1.0 DAIRY, EGGS Jarred/canned 2 1/2 oz 0.0 Crab/Shrimp Boil Mix 1 T 0.0 Powder 1 t 0.4 & DAIRY SUBSTITUTES Bacon Bits, Imitation 1 1/2 oz 2.6 Creole Seasoning 1 T 0.0 Spicy Brown 1 t 0.0 Basil, fresh, chopped 1 T 0.0 Cumin Seed, ground 1 t 0.1 Yellow 1 t 0.1 ost of the following products are Basil, dried 1 T 0.2 Curry Powder 1 T 0.0 Nutmeg, ground 1/2 t 0.3 Macceptable on Atkins in one or more Bay Leaves, dried 1 ea 0.1 Dill Weed, dried 1 T 1.3 Olives (see Vegetables) phases. Low-fat products appear for com- Bragg's Liquid Aminos 1 T 0.0 Dill Weed, fresh, chopped 1 T 0.0 Onion, minced, dried 1 T 3.7 parison purposes only; full-fat versions are always preferable. Almost all cheeses are Capers, drained 1 T 0.2 Garlic Orange Peel, grated, fresh 1/2 t 0.4 acceptable, but keep an eye out for cheese Celery Salt 1 t 0.0 Clove 1 ea 0.9 Oregano, dried 1 T 0.8 “products,” which contain fillers, making Minced, fresh or jarred 1 T 2.6 Paprika 1 T 1.3 Chile Peppers them higher in carbs. They may also con- Ancho, dried 1 ea 5.1 Minced, dried 1 T 4.7 Parsley, fresh, chopped 1 T 0.1 tain oils and other added ingredients. Like- Cayenne, Roasted, Powder 1 t 1.6 Pepper, black, ground 1 t 0.9 wise, fruit flavors such as strawberry and Canned, whole 1 ea 5.0 Salt 1 T 0.0 Pepper, red, crushed 1 t 0.5 blueberry introduce added sugars to cream Chipotle en Adobe 9 sl 1.0 Ginger, ground 1 T 3.1 Pickle Spear, Dill or Kosher 1 ea 0.5 cheese, yogurt and other dairy products,

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

22 23 DAIRY, EGGS Net Net Net Amount Carbs Amount Carbs Amount Carbs & DAIRY SUBSTITUTES continued elevating the carb count. We’ve also Colby 1 oz 0.7 Laughing Cow 1 wedge 1.0 Cream & Creamers included creamers and other dairy substi- Cottage Cheese Limburger 1 oz 0.1 Coffee-mate tutes, some of which are not recommended Curds, 2% fat 1/2 C 4.1 Manchego 1 oz 0.0 Original, powder 3 1 t 2.0 for Atkins followers because they include Creamed, 4% fat 1/2 C 6.0 Mascarpone 1 oz 0.0 Fat-Free Hazelnut, liquid 3 1 T 5.0 added sugar and/or other unacceptable Low-Fat, Chive2 1/2 C 5.0 Maytag Blue 1 oz 0.6 Natural Bliss Vanilla, liquid 1 T 5.0 ingredients, for comparison purposes. Like- Cream Cheese, Brick Monterey Jack 1 oz 0.2 Sugar-Free French wise, we’ve included a few of the numer- Vanilla, liquid 3 1 T 2.0 ous low-fat yogurts full of sugary preserves. Fat Free 2 T 2.2 Mozzarella Condensed Milk, Although not actually dairy products, eggs Neufchatel 2 T 1.0 Fresh Balls 1 oz 0.0 Sweetened, canned 2 1 T 20.8 are also included below. Original 2 T 1.2 Part Skim 1 oz 0.8 Cream Cream Cheese, Soft Smoked 1 oz 0.0 Net 2 Heavy, liquid 1 T 0.4 Amount Carbs Blueberry 2 T 4.4 Whole Milk 1 oz 0.6 Heavy, whipped 1 T 0.2 Chive & Onion 2 T 2.0 Muenster 1 oz 0.3 Butter & Margarine Light 1 T 0.6 Garden Vegetable 2 T 2.1 Paneer 1 oz 1.0 Ghee 1 t 0.0 Half-and-Half 1 T 0.3 Regular 2 T 2.0 Parmesan, chunk 1 oz 0.9 Stick Butter 1 C 0.1 International Delight Strawberry 2 2 T 4.4 Parmesan, grated 1 T 0.2 Stick Butter 1 T 0.0 Amaretto, Low Fat 2, 3 1 T 7.0 Sundried Tomato & Basil 2 T 2.0 Parmigiano-Reggiano, grated 1 T 0.0 Stick Margarine 4 1 T 0.1 French Vanilla 2 1 T 6.0 Cream Cheese, Whipped Port Wine Spread 1 2 T 3.0 Whipped Butter 1 C 0.1 MimicCrème Chive & Onion 2 T 1.8 Provolone 1 oz 0.6 Whipped Butter 1 T 0.0 Almond & Cashew Crème, Original 2 T 0.8 Queso Blanco 1 oz 0.0 Whipped Margarine 4 1 T 0.0 Unsweetened Original 1 T 0.0 Edam 1 oz 0.4 Queso Fresco 1 oz 1.5 Almond & Cashew Crème, Cheese Emmentaler 1 oz 0.0 Raclette 1 oz 0.0 Sugar Free 1 T 1.0 American 1 sl 1.5 Feta 1 oz 1.2 1/4 Ricotta, Part Skim C 3.2 Silk Soymilk “Creamer,” Asiago 1 oz 0.5 Fontina 1 oz 0.4 Ricotta, Whole Milk 1/4 C 1.9 Original, Unsweetened 1 T 1.0 Appenzeller 1 oz 0.0 Goat, Aged 1 oz 0.6 Roquefort 1 oz 0.6 So Delicious Coconut Milk Blue Cheese, crumbled 2 T 0.4 Goat, Soft (Chèvre) 1 oz 0.3 Romano, chunk 1 oz 1.0 “Creamer,” Original, Boursin, Garden Herb 2 T 1.0 Gorgonzola 1 oz 1.1 Romano, grated 1 T 0.0 Unsweetened 1 T 1.0 Brie 1 oz 0.1 Gouda 1 oz 0.6 Stilton 1 oz 0.0 Sour cream Camembert 1 oz 0.1 Gruyère 1 oz 0.1 String 1 oz 1.0 Light 1 C 17.6 Cheddar 1 oz 0.4 Havarti 1 oz 0.0 Swiss 1 oz 1.5 Regular 2 T 0.7 Cheez Whiz 1 2 T 5.6 Jarlsberg 1 oz 1.2 Velveeta 1 1 oz 2.8 Regular 1 C 5.5

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

24 25 DAIRY, EGGS Net Net Amount Carbs DESSERTS Amount Carbs & DAIRY SUBSTITUTES continued Net Coconut Milk Beverage hen you consider that a serving of Ready to Eat Gelatin, Amount Carbs Chocolate Flavored 2 1 C 11.0 Wchocolate pudding sweetened with Sugar Free 1 ea 0.0 Eggs Plain 2 1 C 7.0 sugar tallies almost 33 grams of Net Carbs SmartGels Sugar Free, and a slice of apple pie a whopping 53.4 Raw 1 ea 0.4 Plain, Unsweetened 1 C 1.0 all flavors 1 ea 1.0 grams of Net Carbs, it’s easy to see why Raw, White only 1 ea 0.2 Rice Milk, Snack Pack Sugar Free desserts present such treacherous territory. Fried 1 ea 0.4 2 Juicy Gels, all flavors 1 ea 2.0 Plain 1 C 25.0 Fortunately, there are numerous carb-con- 2 Poached/Boiled 1 ea 0.4 Vanilla 1 C 28.0 scious alternatives to satisfy your sweet tooth. Ice Cream Scrambled, w/ Milk 1 ea 1.0 Soy Milk (Also check out Atkins & Other Low-Carb Breyer’s Carb Smart 2 Scrambled Egg Substitute Chocolate Flavored 1 C 21.7 Specialty Foods and Snacks.) However,this Chocolate 1 1/2 C 4.0 (from frozen) 1/4 C 2.0 2 Plain 1 C 10.0 categoryrequiresextravigilanceasevensome French Vanilla 1 1/2 C 4.0 supposedly low-carb desserts contain added Plain, Unsweetened 1 C 2.0 Breyer’s, No Sugar Added Milk sugars and others harbor cornstarch and/or Butter Pecan 1 1/2 C 5.0 Buttermilk Yogurt & Kefir trans fats. We’ve also noted when products French Vanilla 1 1/2 C 5.0 Cultured from 1% Fat Chobani Greek Yogurt contain sugar alcohols. Carb counts for pud- Vanilla, Chocolate, (Skim) Milk 1 C 13.0 ding mixes exclude the milk or nondairy prod- Nonfat Plain 6 oz 7.0 & Strawberry 1 1/2 C 6.0 Cultured from Reduced uct needed to make the dessert. Nonfat Lemon 6 oz 20.0 Dreyer’s/Edy’s Slow Churned, Fat Milk 1 C 13.0 Nonfat Strawberry 6 oz 20.0 2 Net No Sugar Added Chocolate Flavored, 2% 1 C 28.6 Amount Carbs Fage Total Classic Whole Butter Pecan 1 1/2 C 13.0 Evaporated, 2% Nonfat 2 T 3.0 Milk Greek Yogurt, Plain, Cheesecake Coffee 1 1/2 C 6.0 Evaporated, Whole 2 T 3.2 Unsweetened 4 oz 6.1 Cheesecake Factory Cookie Dough 1 1/2 C 8.0 Nonfat/Skim 1 C 12.2 Kefir Smoothie Low Carb 1/12 11.0 Neapolitan 1 1/2 C 12.0 Reduced Fat 2% 1 C 11.7 Low Carb, Plain 8 oz 6.0 Junior's Sugar Free Triple Chocolate 1 1/2 C 7.0 Strawberry Flavored, 2% 2 1 C 31.0 Whole Milk, Plain 8 oz 12.0 Low-Carb 1 1/12 3.2 Vanilla Bean 1 1/2 C 6.0 Whole 1 C 11.7 Oikas Whole Milk Greek Yogurt, Plain, Gelatin Frozen Treats Milk Substitutes Unsweetened 1/2 C 4.5 Gelatin Mix, Sugar Free, Breyer’s Carb Smart Almond Milk So Delicious Coconut all flavors 1 serving 0.0 Fudge Bar 1 1 ea 3.0 2 Chocolate Flavored 1 C 17.8 Original “Yogurt” Jell-O Snacks, Sugar-Free, Vanilla & Almond 2 Plain 1 C 7.3 Beverage 8 oz 3.0 all flavors 1 ea 0.0 Ice Cream Bar 1 1 ea 5.0 Plain, Unsweetened 1 C 1.0 Yogurt, Whole Milk, Knox MixChief Vanilla Ice Cream Bar, Vanilla, Unsweetened 1 C 1.0 Plain, Unsweetened 4 oz 5.3 Unflavored Gelatin 1.8 g 0.0 Chocolate Coated 1 1 ea 5.0

2Contains added sugar 1Contains sugar alcohols

26 27 DESSERTS continued Net Net Net Amount Carbs Amount Carbs FISH & SHELLFISH Amount Carbs

Creamsicle Sugar Free Swiss Miss Sugar Free s long as it is not breaded or battered Flounder 6 oz 0.0 1 Healthy Bunch 1 ea 2.0 Chocolate Pudding 1, 2, 3 3.3 oz 5.0 Afor deep-frying, almost all fish con- Fish Sticks 6 pieces 33.2 Dreyer’s/Edy’s Fruit Bars, No tains no carbs. However clams, oysters and Gefilte Fish 2 1 piece 2.0 1 Syrups and Toppings Sugar Added, all flavors 1 ea 4.0 mussels and any stuffed fish or shellfish do. Grouper 6 oz 0.0 Da Vinci Gourmet Sugar Fudgsicle Sugar Free Avoid surimi, usually labeled as “sea legs.” Haddock (Scrod) Healthy Bunch 1 1 ea 5.0 Free, all flavors 2 T 0.0 The taste of this artificial crabmeat bears Fresh 6 oz 0.0 Klondike No Sugar Added Hershey Sugar Free little resemblance to the real McCoy. It is Smoked/Finnan Haddie 6 oz 0.0 Vanilla Bar 1 ea 11.0 Chocolate 1 2 T 0.0 made from various species of fish to which Halibut 6 oz 0.0 Popsicle Sugar Free Healthy Strawberry 1 2 T 0.0 fillers and sugar are added, boosting the 1 carb count. Also check the labels of pick- Herring Bunch, all flavors 1 ea 2.0 Smucker’s Sugar Free led or creamed herring and gefilte fish, as Cured 2 oz 0.0 Sherbet, No Sugar Added, Caramel 1 2 T 0.0 sugar is often added in the processing. One Fresh 6 oz 0.0 Lemon, Lime or Orange 1/2 C 18.0 Chocolate 1 2 T 0.0 more sugar alert: deli tuna fish and white- In Sour Cream 2 1/4 C 5.0 Steel’s Nature Sweet Nondairy Frozen Treats fish salad are often full of it. Fish shrinks Pickled 2 1/4 C 3.4 Chocolate Syrup 1 2 T 1.0 So Delicious Coconut Milk when cooked; all amounts listed are for John Dory (St. Peter’s Fish) 6 oz 0.0 Fudge Sauce 1 2 T 2.0 cooked fish. “Ice Cream” No Sugar Added Kingfish (King Mackerel) 6 oz 0.0 Chocolate 1 1/2 C 8.0 Torani Sugar Free, 1 Net Mackerel 6 oz 0.0 1 All flavors 2 T 0.0 Mini Fudge Bar 1 ea 6.0 Amount Carbs Mahi-mahi 6 oz 0.0 Mini Vanilla Bar 1 1 ea 10.0 U-Bet Sugar Free 1 Fish Monk Fish 6 oz 0.0 1 Chocolate Syrup 2 T 0.0 Vanilla Bean 1/2 C 9.0 Anchovies Orange Roughy 6 oz 0.0 Tofutti No Sugar Added Whipped Toppings Canned in Oil 6 oz 0.0 Perch 6 oz 0.0 1 Coffee Break Treats 1 ea 5.0 Cool Whip, Sugar Free 3, 4 2 T 2.0 Fresh 6 oz 0.0 Pike, Wall-Eyed & Yellow 6 oz 0.0 1 Fudge Treats 1 ea 6.0 Cool Whip Lite 3, 4 2 T 3.0 Bass, all varieties 6 oz 0.0 Sablefish (Black Cod) 6 oz 0.0 Chocolate Dipped Cool Whip Regular 3, 4 2 T 2.0 Blackfish (Taurog) 6 oz 0.0 Salmon Mint Treats 1 1 ea 7.0 Hood Sugar Free Bluefish 6 oz 0.0 Canned 6 oz 0.0 Puddings and Pies Light Whipped Cream 2 T 0.0 Butterfish 6 oz 0.0 Fresh 6 oz 0.0 Fifty50 Graham Cracker Reddi-wip Real Cream Carp 6 oz 0.0 Lox/Smoked 6 oz 0.0 Crust, sugar free 1, 2 1/2 C 10.0 Chocolate 2 T 1.0 Catfish 6 oz 0.0 Sardines, Canned Jell-O Sugar Free Pudding Original 2 T 1.0 Cod, fresh 6 oz 0.0 In Mustard Sauce 6 oz 0.0 Singles, Mix, all flavors 2 1 ea 6.0 Walden Farms Sugar Free Cod, dried, salted 3 oz 0.0 In Tomato Sauce 6 oz 0.8 Snacks, Chocolate 1, 2, 3 3.8 oz 5.0 Marshmallow Dip 2 T 0.0 Eel 6 oz 0.0 In Oil 6 oz 0.0

Contains: 1sugar alcohols 2white ﬂour and/or starch 3 trans fats 4added sugar 1Breaded or battered 2Contains/may contain ﬁllers and/or added sugar

28 29 FISH & SHELLFISH Net Net Net Amount Carbs FRUIT Amount Carbs continued Amount Carbs Crawfish 6 oz 0.0 he natural sugars in fruit that make it Honeycrisp 1/2 med 7.9 Shark, Blue & Mako 6 oz 0.0 Lobster so delicious increase the carbs, but com- Red Delicious 1/2 med 7.9 Snapper/Red Snapper 6 oz 0.0 T Broiled, unstuffed 1 ea 1.5 pared to sugar-laden desserts, fruit—in Sauce, sweetened 2 1/2 C 23.8 Sole 6 oz 0.0 Canned 6 oz 2.2 moderation—is a great alternative. Berries Sauce 1/2 C 12.4 Swordfish 6 oz 0.0 Steamed 6 oz 1.5 are among the lowest in carbs, partially Apricots Tilapia 6 oz 0.0 Tail, frozen 8 oz 1.3 because they are not as sweet as most other Canned Tile Fish 6 oz 0.0 fruits, and also because they are high in 2 Mussels In Heavy Syrup 3 halves 23.8 Trout, all varieties 6 oz 0.0 fiber. As you can see from the carb counts Canned 2 oz 4.0 In Juice 3 halves 11.6 Tuna, canned 6 oz 0.0 below, it’sa good idea to steer clear of dried Canned, in Tomato Sauce 2 oz 4.8 Dried 6 halves 11.6 Tuna, Deli Salad 3 6 oz 16.0 fruit, which concentrates the natural sug- Smoked, Canned in Oil 2 oz 2.5 ars. Likewise, avoid fruit juice (see Bever- Fresh 3 med 9.6 Tuna, fresh 6 oz 0.0 Stewed/Steamed 2 oz 4.2 ages & Alcoholic Beverages), which Avocado (See page 54) Turbot 6 oz 0.0 Octopus (Calamari) usually eliminates the fiber found in whole Bananas Whitefish Baked or Broiled 4 oz 4.3 fruit. Frozen fruit is fine as long as it does- Chips 1 oz 14.4 Fresh 6 oz 0.0 Deep-Fried 1 4 oz 9.9 n’t contain added sugar, as is fruit canned Freeze-Dried 1 oz 23.0 Smoked 6 oz 0.0 Pan-Fried 4 oz 3.3 in its own juice or water. Although olives, Fresh 1sm 20.4 Salad 2 4 T 3.0 avocado and tomatoes are actually fruit, Oysters Blackberries they are listed in Vegetables. However, Canned 2 oz 4.5 Canned in Heavy Syrup 2 1/2 C 25.2 Shellfish rhubarb, listed here, is actually a vegetable. Clams Eastern, Shelled 2 oz 6.2 Fresh 1/2 C 3.3 Canned, drained 2 oz 3.3 Pacific, Shelled 2 oz 11.2 Net Frozen 1/2 C 8.1 Amount Carbs 2 Deep-Fried 1 2 oz 5.9 Smoked 2 oz 6.0 Frozen, sweetened 1/2 C 10.3 Fresh, cooked 2 oz 2.9 Scallops Acerola 1/2 C 3.2 Blueberries 2 Raw 2 oz 2.0 Bay 10 ea 3.6 Apples Canned in Light Syrup 1/2 C 24.5 Stuffed 1 2 lg 12.0 Deep-Fried or Breaded 1 6 oz 17.2 Cameo 1/2 med 8.5 Dried 2 T 14.5 Crab Sea 4 ea 4.0 Chips 1 1 oz 18.1 Fresh 1/2 C 9.0 Cake 1, 2 6 oz 0.8 Shrimp/Prawns Dried Rings, Sulfured 1 5 ea 18.3 Frozen 1/2 C 7.3 2 Cooked 6 oz 0.0 Cooked, Peeled 6 oz 2.6 Freeze-Dried 1 oz 23.0 Frozen, sweetened 4 oz 22.4 Crabmeat, Deep-Fried 1 6 med 34.3 Fuji 1/2 med 7.9 Boysenberries Canned, drained 6 oz 0.0 Squid Gala 1/2 med 7.9 Canned in Heavy Syrup 2 1/2 C 25.2 Soft Shell, fried 1 1 med 10.5 Deep-Fried 1 6 oz 13.3 Golden Delicious 1/2 med 7.9 Fresh 1/2 C 3.1 Surimi (“Sea Legs”) 2 6 oz 24.7 Broiled or Steamed 6 oz 6.4 Granny Smith 1/2 med 7.9 Frozen 1/2 C 4.6

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

30 31 FRUIT continued Net Net Net Net Amount Carbs Amount Carbs Amount Carbs Amount Carbs Fruit Cocktail Mango Passion Fruit (Maracuya), Carambola Canned in light syrup 2 1/2 C 16.9 Dried 1 piece 9.5 Pieces 1/4 C 7.7 (Star Fruit), sliced 1/2 C 2.1 Canned in water 1/2 C 8.9 Freeze-Dried 1 piece 21.0 Peaches Cherimoya 1/2 C 11.8 Mixed Fruits, frozen 4 oz 10.5 Fresh, pieces 1/2 C 11.1 Dried 2 halves 13.8 Cherries, Sour Gooseberries 1/2 C 7.8 Frozen 1/2 C 14.0 Fresh 1 sm 10.5 Canned in water 1/2 C 9.6 Grapefruit Melon Frozen, sliced 1/2 C 6.0 Fresh 1/2 C 8.2 Fresh, Red/White 1/2 med 8.9 Cantaloupe Cubes 1/2 C 5.9 Halves, canned Cherries, Sweet Sections, Cantaloupe Slice 1/8 med 5.1 in light syrup 2 1 half 13.0 Canned in water 1/2 C 12.7 Canned in juice 1/2 C 10.7 Crenshaw Balls 1/2 C 4.6 Halves, canned Dried 2 T 11.5 Grapes Honeydew Balls 1/2 C 7.3 in water 1 half 4.7 Fresh 1/2 C 10.7 Green, Seedless 1/2 C 13.0 Honeydew, diced 1/2 C 7.1 Pears Frozen 1/2 C 7.3 Purple, Concord 1/2 C 7.5 Honeydew Slice 1/8 med 10.4 Anjou 1 med 21.0 Clementine 1 med 7.6 Red, Seedless 1/2 C 13.0 Watermelon Balls 1/2 C 5.5 Asian 1 med 8.6 Coconut, fresh, shredded 1/2 C 2.5 Guava Mulberries 1/2 C 5.7 Bartlett 1 med 20.6 Cranberries Fresh, pieces 1/2 C 7.4 Nectarines Bosc 1 med 21.0 Dried 2 2 T 5.8 Paste 2 2 T 12.9 Fresh 1 med 12.6 Dried 1 half 11.2 Freeze-Dried 1 1/2 oz 12.1 Huckleberries 4 oz 9.9 Dried 1.5 oz 22.0 Halves, canned Fresh 1/2 C 3.8 Kiwi Fruit 1 ea 8.1 Oranges in light syrup 2 1 half 10.3 Sauce, Jellied 2 2 T 13.1 Kumquat 4 ea 7.1 Blood 1 med 13.0 Halves, Sauce, Whole Berries 2 2 T 12.5 Lemon Juice 2 T 2.0 Florida 1 med 12.9 Canned in water 1 half 4.7 Currants Lime Juice 2 T 2.4 Mandarin, Japanese, fresh 1 ea 20.0 Dried 2 T 12.1 Loganberries Canned in juice 1/2 C 11.0 Persimmon 1/2 small 4.1 Fresh 1/2 C 5.3 Fresh 1/2 C 5.8 Navel 1 ea 14.5 Pineapple, canned Dates Frozen 1/2 C 5.7 Valencia 1 med 11.4 In water, chunks 1/2 C 9.2 Dried 1 oz 20.9 Loquats Papaya In water, sliced 2 sl 7.1 Fresh 3 ea 15.8 Fresh 10 med 16.7 Canned in syrup 2 1/2 C 12.1 In light syrup, chunks 2 1/2 C 15.9 2 Figs Fresh, cubed 1/2 C 7.8 Dried 1 strip 12.2 In light syrup, sliced 2 sl 12.1 Canned in water 1 sm 3.2 Lychees Fresh 1/2 small 7.2 Pineapple Dried 1 sm 4.5 Fresh, whole 10 ea 14.5 Fresh, pieces 1/2 C 6.6 Dried 1/4 C 25.0 Fresh 1 sm 6.5 Canned in water 10 ea 14.6 Frozen, pieces 1/2 C 4.4 Fresh, chunks 1/2 C 9.7

1 May contain added sugar 2 Contains added sugar 2 Contains added sugar

32 33 FRUIT continued Net Net Net Amount Carbs Amount Carbs Amount Carbs Net Amount Carbs Strawberries Grains Red, Long Grain, dry 1/4 C 34.0 Plantains Dried 1 1/4 C 15.5 Barley Short Grain/Arborio/ Chips 1 oz 14.4 Fresh, whole 5 large 5.1 Hulled, dry 1/4 C 25.8 Risotto, dry 1/4 C 42.5 Fresh, sliced 1/2 C 21.9 Fresh, sliced 1/2 C 4.7 Pearl, cooked 1/2 C 19.2 Sushi, dry 1/4 C 36.5 Plums Freeze-Dried 1 oz 21.3 Buckwheat Groats Texamati, dry 1/4 C 29.0 Dried (Prune) 3 ea 16.2 Frozen, whole, (Kasha), cooked 1/2 C 14.5 White, Long Grain, Fresh 1 med 6.6 sweetened 2 1/2 C 24.4 Corn cooked 1/2 C 21.9 Purple, canned in water 1/2 C 12.6 Frozen, sliced 1/2 C 5.2 Grits, prepared w/ water 1/2 C 15.2 Wild, cooked 1/2 C 16.0 Prunes, canned Tangerine 1 small 8.8 Hominy, canned 1/2 C 9.7 Rye Berries, dry 1/4 C 27.6 2 in heavy syrup 1/2 C 28.1 Tangelo 1 med 12.0 Masa, dry 2 T 10.0 Teff, cooked 1/2 C 21.5 Prunes, stewed 1/2 C 31.0 Ugli Fruit 1 half 9.0 Meal, Yellow, dry 2 T 10.6 Wheat Pomegranate Polenta, dry 2 T 12.5 Berries, dry 1/4 C 27.0 Fresh 1 quarter 10.4 GRAINS, NOODLES Couscous Bulgur, cooked 1/2 C 12.8 Arils (Seeds), fresh 1/4 C 6.4 & PASTA Cooked 1/2 C 17.1 Cracked, dry 1/4 C 24.0 Prickly Pear (Cactus Dry 1/4 C 31.3 Noodles & Pasta Pear), fresh 1 ea 6.2 hole grains are acceptable in the later Whole Wheat, dry 1/4 C 31.0 Noodles Quince 1 quarter 3.1 phases of Atkins, but white flour and Millet, cooked 1/2 C 19.5 Buckwheat, dry 1 oz 16.5 Raisins W other refined grains (and anything made Quinoa, cooked 1/4 C 8.6 Egg, cooked 1/2 C 19.2 Golden 1 T 6.8 with them, including most pasta) are not. Rice Rice (Maifun), dry 1 oz 24.4 Seedless 1 T 6.8 Unless a product is labeled 100 percent Basmati, cooked 1/2 C 24.0 Soba, dry 1 oz 17.9 Raspberries whole grain, it likely also contains refined Basmati, dry 1/4 C 35.0 Somen, cooked 1/2 C 23.4 Black, fresh 1/2 C 3.7 grains, which have been stripped of their Basmati, Brown, dry 1/4 C 21.2 Thai Rice, dry 1 oz 22.3 Black, frozen 2 oz 8.5 fiber and other nutrients. Labels on prod- Black Japonica, dry 1/4 C 34.4 Udon, dry 1 oz 18.0 Red, fresh 1/2 C 3.4 ucts made with some or all white flour also Brown, Medium Grain, Udon, Spelt, dry 1 oz 19.1 2 use the terms wheat flour (not to be con- Red, frozen, sweetened 1/2 C 27.2 cooked 1/2 C 21.2 fused with whole wheat flour) or enriched Pasta Red, frozen 1/2 C 4.4 flour. Items that may contain refined grains Instant, Long Grain DeBoles Jerusalem Rhubarb are noted below, but check any product White, dry 1/4 C 19.1 Artichoke Fettuccini, dry 1 oz 20.0 Fresh 1/2 C 1.7 before purchasing it. Also see Breads, Jasmine, dry 1/4 C 36.0 Corn, cooked 1/2 C 16.2 2 Frozen, sweetened 1/2 C 35.0 Crackers, Tortillas & Wraps and Cereals Parboiled (Converted), Macaroni, Protein Frozen 1/2 C 2.3 and Baking Ingredients. White, Long Grain, dry 1/4 C 37.0 Enriched, cooked 1/2 C 20.3

1 May contain added sugar 2 Contains added sugar

34 35 GRAINS, NOODLES Net Net LEGUMES Amount Carbs Amount Carbs & PASTA continued Net Amount Carbs lthough lentils and other legumes are Black/Turtle Beans Lentils vegetables, they are categorized sep- Cooked/canned 1/4 C 6.5 Black, cooked/canned 1/4 C 4.0 Macaroni, Protein A arately because their protein content is Dry 1/4 C 8.0 Brown, cooked/canned 1/4 C 4.0 Enriched, dry 1/4 C 15.2 greater. Most legumes also have a higher Refried 1/4 C 7.0 Green, dry 1/4 C 18.0 Quinoa, dry 1 oz 16.2 glycemic impact than the “foundation veg- Black-Eyed Peas Red, dry 1/4 C 20.0 Rice, cooked 1/2 C 21.0 etables” you initially eat on Atkins. That Cooked/canned 1/4 C 6.2 Lima Beans (also see Vegetables) Semolina, Fettuccini, dry 1 oz 21.3 said, there’s a considerable range in Net Dry 1/4 C 13.0 Canned, Semolina, Carb count among legumes. For example, 1 Frozen 1/4 C 8.1 Seasoned w/ Pork 1/2 C 17.0 Rigatoni, cooked 1/2 C 20.2 black soybeans are relatively low in carbs Butter Beans, canned 1/4 C 6.5 Large, cooked/canned 1/4 C 6.1 Semolina, Rigatoni, dry 1 oz 19.7 compared to lookalike black beans. In most Butter Beans, dry 1/4 C 10.0 Large, dry 1/4 C 19.5 Spelt, Whole Grain, cases, what we call legumes are dried beans, Cannellini Beans Small, dry 1/4 C 8.0 Elbows, dry 1 oz 17.4 so fresh lima beans, for example, appear in Cooked/canned 1/4 C 7.0 Small, cooked/canned 1/4 C 6.1 Spinach, Vegetables, and dried lima beans are listed below. Bean sprouts also appear in Veg- Dry 1/4 C 19.0 Navy Beans Spaghetti, cooked 1/2 C 15.5 etables. Some legumes go by more than Chickpeas/Garbanzos Cooked/canned 1/4 C 10.1 Whole Wheat, one name, depending upon region, or Cooked/canned 1/4 C 10.9 Dry 1/4 C 18.9 Macaroni, cooked 1/2 C 16.6 because different varieties are used in a sim- Dry 1/4 C 15.0 Peas, Split Whole Wheat, ilar way. Hummus and other bean dips Falafel Patty 2 oz 18.1 Green, cooked/canned 1/4 C 6.3 Spaghetti, cooked 1/2 C 15.4 appear in Snacks, and tofu and other soy Hummus (see Snacks) Green, dry 1/4 C 17.2 Rice & Grain Dishes products in Vegetarian Products. Casbah Couscous Roasted Cranberry/Roman Red, cooked/canned 1/4 C 5.1 Garlic & Olive Oil, dry 1/4 C 31.0 Net Cooked/canned 1/4 C 5.7 Yellow, dry 1/4 C 15.0 Amount Carbs Casbah Rice Pilaf, dry 1/4 C 34.0 Dry 1/4 C 11.0 Pigeon Casbah Spanish Pilaf, dry 1/4 C 35.0 Adzuki Beans Fava Beans Cooked/canned 1/4 C 7.0 Kashi 7 Whole Grains Pilaf Canned/cooked 1/4 C 10.1 Cooked/canned 1/4 C 5.6 Dry 1/4 C 24.5 Fiery Fiesta, cooked 1 C 33.0 Dry 1/4 C 21.0 Dry 1/4 C 13.0 Pink Moroccan Curry, cooked 1 C 35.0 Baked Beans Great Northern Cooked/canned 1/4 C 9.6 Original, cooked 1/2 C 27.0 Vegetarian 1 1/2 C 21.6 Cooked/canned 1/4 C 10.6 Dry 1/4 C 8.0 Near East With Pork 1 1/2 C 18.3 Dry 1/4 C 11.0 Pinto Mediterranean Gourmet Bean Dips (see Snacks) Kidney Beans Cooked/canned 1/4 C 6.4 Meal, Herb, dry 1 oz 19.0 Canned w/ Pork & Cooked/canned 1/4 C 5.9 Dry 1/4 C 22.5 Taboule Mix, dry 1 oz 16.0 Tomato Sauce 1 1/2 C 18.1 Dry 1/4 C 8.0 Refried 1/4 C 6.1

1Contains added sugar 1Contains added sugar

36 37 LEGUMES continued Net Net Net Net Amount Carbs Amount Carbs Amount Carbs Amount Carbs

Soybeans (also see Nuts & Seeds) Almonds Hazelnuts (Filberts) Oil roasted 2 T 1.1 Black, canned 1/2 C 1.0 Butter 2 T 2.7 Butter 2 T 2.0 Raw 2 T 1.4 Green (Edamame), Meal/Flour 1/2 C 6.0 Meal/Flour 1/4 C 2.0 Pecans shelled 1/2 C 3.0 Paste 1 1 oz 12.2 Nutella 1 2 T 21.0 Butter 1 oz 1.1 White, canned 1/4 C 4.0 Slivered, blanched 2 T 1.3 Raw 12 ea 1.2 Raw 10 ea 0.6 White, dry 1/4 C 7.0 Whole, raw 24 2.7 Roasted 2 T 2.3 Roasted 1 oz 1.2 Prepared Dishes Whole, roasted 24 2.2 Hemp Seeds Pine Nuts (Pignoli/Pignon) Dr. McDougall’s Asian Brazil Nuts Butter 2 T 6.0 Raw 2 T 1.6 Entrée, Lentil Curry Pilaf 2.5 oz 44.0 Raw 6 ea 1.4 Meal/Flour 2 T 0.0 Roasted 2 T 1.3 Taste Adventure Roasted 6 ea 1.4 Seeds 2 T 3.3 Pistachios Lentil Chili 3/4 C 22.0 Cashews Macadamia Nuts Butter 2 T 6.0 Tasty Bite Meal Inspirations, Butter 2 T 8.2 Butter 2 T 2.0 Hulled, raw 2 T 3.0 Lentil Magic 1/2 pkg 24.0 Whole, raw 2 T 7.6 Raw or roasted 10 ea 1.4 Hulled, roasted, salted 2 T 3.0 Whole, roasted 2 T 5.1 Mixed Nuts Pumpkin Seeds (Pepitas) NUTS & SEEDS Chestnuts Dry roasted 2 T 2.8 Butter 2 T 3.0 Peeled, dried 1 oz 22.2 Oil roasted 2 T 2.0 Hulled, raw 2 T 0.8 igh in protein and fat, nuts and seeds Hulled, roasted 2 T 1.2 Hare important Atkins foods, although Raw 1 oz 10.6 Peanut Butter they should always be consumed in mod- Steamed or roasted 6 ea 24.1 Adams Natural Sesame Seeds eration. Although the grams of Net Carbs Chia Seeds 2 T 1.3 Creamy or Crunchy 2 T 4.0 Black, roasted 2 T 2.0 are usually the same, raw nuts are always Coconut Jif Butter/Tahini 2 T 5.0 more nutritious than roasted nuts. Although Baker’s Moist-Packed Creamy or Crunchy 1, 2 2 T 6.0 Halvah 1, 2 1.5 oz 14.0 most nuts and seeds are high in fiber,mod- Angel Flaked 1 1 oz 9.5 Simply Peanut Butter, Meal 4 oz 29.5 erating the Net Carbs, there is considerable Dried, grated 2 T 0.7 Creamy 1, 2 2 T 4.0 White, raw 2 T 2.1 variation in the carb content of various nuts, 1, 2 Dried, grated, Peter Pan, Creamy 2 T 4.0 Soy “Nuts” with macadamias at the low end and chest- sweetened 1 2 T 4.5 Peter Pan, Crunchy 1, 2 2 T 3.0 Butter 2 T 1.0 nuts at the high end. Although not true Fresh, grated 2 T 0.6 Smucker’s Natural, Roasted 2 T 3.0 nuts, soy “nuts” are also listed below. Scru- tinize the labels of nut and seed butters, Meal/Flour 1/2 C 16.0 Chunky or Creamy 2 T 4.0 Sunﬂower Seeds particularly peanut butter, to avoid those Flaxseeds Peanuts Butter 2 T 5.6 with trans fats and/or added sugars. Also Meal 1/2 C 0.9 Dry roasted 2 T 3.8 Hulled, raw 2 T 2.0 see Baking Ingredients. Whole 2 T 0.3 Meal/Flour 1/2 C 4.6 Hulled, roasted 2 T 1.5

1Contains added sugar Contains: 1added sugar 2trans fats

38 39 NUTS & SEEDS Net Net Net Net Amount Carbs Amount Carbs Amount Carbs continued Amount Carbs Fats Oils Drew’s All Natural Walnuts Butter, Stick or Whipped 1 T 0.0 Canola 1 T 0.0 Greek Kalamata Olive 1 T 3.0 Butter 2 T 2.0 Butter/Margarine Blend 1 1 T 0.0 Coconut 1 T 0.0 Lemon Goddess 1 T 1.0 Halves, raw or roasted 12 ea 1.7 Ghee 1 T 0.0 Corn 1 T 0.0 Roasted Garlic & Meal 1/2 C 2.8 Lard 1 T 0.0 Flaxseed 1 T 0.0 Peppercorn 1 T 0.0 OILS, FATS, Margarine, Stick 1 1 T 0.1 Grape Seed 1 T 0.0 Shiitake Ginger 1 T 0.0 VINEGAR & SALAD Margarine, Whipped 1 1 T 0.2 Hemp Seed 1 T 0.0 Kraft DRESSINGS Suet 1 T 0.0 Macadamia 1 T 0.0 Creamy Italian 2, 3 2 T 2.0 Vegetable Shortening Olive 1 T 0.0 Peppercorn Ranch 2, 3 2 T 2.0 atural fats are integral to Atkins, but Crisco 1 1 T 0.0 Peanut 1 T 0.0 Thousand Island 2, 3 2 T 5.0 Ntry to stay away from cottonseed, corn Spectrum 1 T 0.0 Safﬂower, High Oleic 1 T 0.0 Tuscan House Italian 2, 3 2 T 3.0 and soybean oils, as well as “vegetable” oil. Wesson 1 T 0.0 Sesame, Light 1 T 0.0 Maple Grove Farms (Read more about fats and oils on the Nutri- Sesame, Toasted/Dark 1 T 0.0 Sugar Free tionist’s blog at blogs.atkins.com.) Olive, Mayonnaise & Spreads Smart Balance 3 1 T 0.0 Balsamic Vinaigrette 2 T 1.0 canola, high-oleic safflower and coconut oil Bestfoods/Hellman’s Sunﬂower 1 T 0.0 Italian White Balsamic 2 T <1.0 are preferable for cooking, and extra virgin Canola Oil 2 1 T <1.0 Raspberry Vinaigrette 2 T 1.0 olive oil and walnut, sesame and other nut Vegetable 1 T 0.0 Light 1 T 1.0 Marie's oils for dressing salads and vegetables. But- Walnut 1 T 0.0 Original 2, 3 1 T 0.0 2, 3 ter is always preferable to margarine. Avoid All Natural Caesar 2 T 1.0 2, 3 Oil Cooking Spray 2, 3 fat-free or low-fat versions of mayonnaise With Olive Oil 1 T <1.0 Blue Cheese w/ Bacon 2 T 0.0 Canola Oil 0.0 and salad dressings, and those made with Kraft Creamy Italian Garlic 2, 3 2 T 1.0 Coconut Oil 0.0 soybean oil and/or added sugar.Most salad Original 3 1 T 0.0 Jalapeño Ranch 3 2 T 1.0 Olive Oil 0.0 dressings are full of both, but some brands Light 1 T 1.3 Newman’s Own Pam 3 0.0 make a line with canola or olive oil and omit Reduced Fat w/Olive Oil 2, 3 1 T 2.0 Creamy Caesar 2, 3 2 T 1.0 added sugar. Listed below are just a few of Miracle Whip Salad Dressings Parmesan the many salad dressings. Study the labels 2, 3 2, 3 Original 1 T 2.0 Annie’s Naturals Roasted Garlic 2 T 2.0 of others carefully, keeping in mind that Light 2, 3 1 T 2.3 Balsamic Vinaigrette 2 2 T 2.0 Steel’s All Natural the terms “organic” and “all natural” don’t Smart Balance, Omega Plus 2, 3 1 T 2.0 3 No Sugar Added mean that a product is necessarily free of Buttermilk 2 T 1.0 Ginger Lime 2 2 T 1.0 added sweeteners, including agave nectar Spectrum Caesar 2 T 1.0 2, 3 2 in some Steel’sdressings. Avoid sweetened Organic Olive Oil Mayo 1 T 1.0 Green Goodness 2 T 1.0 Honey Mustard 2 T 2.0 2 or seasoned vinegars. Canola Oil 3 1 T 0.0 Tuscany Italian 2 T 3.0 Sesame Ginger 2 T 2.0

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

40 41 OILS, FATS, VINEGAR & are numerous chicken and turkey conven- Net Net Amount Carbs Amount Carbs SALAD DRESSINGS continued ience foods, chicken nuggets and all too Net Amount Carbs many others are chockfull of ingredients Precooked Products Turkey best avoided: breading, added sugar,corn- 1, 2 Walden Farms Sugar Free Breaded Strips 6 oz 19.0 “Bacon” 2 2 oz 1.8 starch and trans fats, as noted below. Many 3 Buffalo Wings 1, 2 3 ea 4.0 “Bacon” Bits 2 1 T 0.0 Creamy Bacon 2 T 0.0 deli products also contain added sugar. 3 Burgers 2 2 ea 0.0 Italian 2 T 0.0 Unfortunately, there is often a tradeoff Breast 6 oz 0.0 Ranch 3 2 T 0.0 between convenience and carbs. For exam- Carved Breast Drumsticks 6 oz 0.0 2 Thousand Island 3 2 T 0.0 ple, many of the carved roasted and grilled Grilled 1/2 C 1.0 Ground 6 oz 0.0 2 Wish-Bone chicken slices and chunks useful for mak- Grilled, Italian Style 1/2 C 4.0 “Hot Dog” 2 1 ea 0.0 Deluxe French 2, 3 2 T 5.0 ing a quick salad or a stir-fry contain added Meatballs 5 ea 0.8 Wings 6 oz 0.0 2 Thousand Island 2, 3 2 ea 6.0 sugar.Once again, check lists of ingredients Roasted 1/2 C 0.0 Sausages carefully. Weights listed below are for Roasted Garlic w/ Breakfast Links 2 2 oz 0.9 Vinegar cooked poultry without bones. Whether or 2 White Wine 1/2 C 3.0 Brown ‘N Serve 2 3 ea 2.0 Balsamic 1 T 2.7 not the skin is on doesn’t impact the carb 2 Roasted, Seasoned 6 oz 2.0 Kielbasa 2 3 oz 3.0 Champagne 1 T 1.0 count of poultry. 1 Popcorn Chicken 3 oz 13.0 Patties 2 2 ea 1.0 Cider 1 T 0.0 Net Sausages 2 Amount Carbs Smoked 3 oz 2.7 Red Wine 1 T 0.0 2 “Hot Dog” 1 ea 0.0 Smoked, Hot 2 3 oz 3.2 Rice, Seasoned 2 1 T 6.0 Chicken Spicy Jalapeño 1 ea 0.0 Smoked, Italian 2 3 oz 3.2 Rice, Unsweetened 1 T 0.0 Breast 6 oz 0.0 Sweet Italian 2 1 link 1.0 Deli & Lunch Meats Sherry 1 T 0.9 Capon, Roast 6 oz 0.0 With Apple 2 1 ea 2.0 “Bologna,”sliced 2 2 sl 0.0 Ume Plum 1 t 0.0 Drumstick 6 oz 0.0 With Roasted Garlic 2 1 ea 3.0 Breast White 1 T 0.0 Ground 6 oz 0.0 With Spinach & Feta 2 1 ea 1.0 Honey Roasted, sliced 2 4 oz 4.0 White Wine 1 T 1.5 Leg 6 oz 0.0 With Sun-Dried Tomato 2 1 ea 2.0 Roasted, sliced 3 sl 0.8 Liver, Pan Fried 4 oz 1.3 Duck Smoked, sliced 2 3 sl 0.8 POULTRY Roast 6 oz 0.0 Breast 6 oz 0.0 “Ham” 2 6 oz 5.0 Rock Cornish Hen 8 oz 0.0 n and of itself, chicken and its kin are no- Leg 6 oz 0.0 “Pastrami” 2 6 oz 3.0 Thighs 6 oz 0.0 carb foods, with the exception of the liver. Roasted 6 oz 0.0 “Pepperoni” 2 6 oz 6.4 I Wings 6 oz 0.0 But when poultry is breaded, battered or Precooked Products Deli & Lunch Meats Other Poultry stuffed, the carb count can climb. Chicken 2 3* Burgers 2 ea 0.0 and turkey sausages often contain fillers, “Bologna,” sliced 2 sl 0.0 Goose, Roasted, unstuffed 6 oz 0.0 Carved Breast 2 1/2 C 4.0 and those that include fruit or vegetables Breast, Roasted, sliced 3* 2 sl 0.0 Ostrich Top Loin “Steak” 6 oz 0.0 Meatballs, Italian Style 1, 2 4 ea 5.0 are also higher in Net Carbs. Although there Salad 3* 1 oz 5.0 Pheasant, Roasted, unstuffed 6 oz 0.0

2Contains added sugar 3Contains/may contain soybean oil. *See next page for Poultry. 1Breaded or batter dipped 2Contains/may contain added sugar and/or reﬁned grains

42 43 Net Net Net SAUCES Amount Carbs Amount Carbs Amount Carbs & MARINADES Barbecue Sauce Fish Sauce Pasta/Pizza Sauce 1 ost sauces and marinades are liter- Hallman’s Warm & Zesty 1 T 1.0 Chun’s 1/2 t 0.0 Contadina Four Cheese 1/4 C 5.0 Mally awash in added sugars. Two Smokin’ Joe Jones’ Thai Kitchen 1 1 t 0.0 Newman’s Own 1 tablespoons of one leading brand of bar- Low-Carb 2 T 2.0 Garlic Sauce Five Cheese 1/2 C 11.0 becue sauce contains 16 grams of Net Steel’s All Natural 1 2 T 2.5 Pepper Plant Chunky 1 t 0.0 Patsy’s Marinara 1/2 C 6.0 Carbs! Pasta and many other sauces are Steel’s All Natural Roland Garlic Chili 1 1 T 3.0 Prego Marinara 1/2 C 7.0 also full of the sweet stuff. We’ve concen- 1 1 Chipotle 2 T 4.0 Hoisin Sauce Prego Traditional 1/2 C 10.0 trated on products that are Atkins accept- Trinity Hill Sweet Ka-Me 1, 2 1 T 6.0 Ragu Old World Style 1/4 C 8.0 able, some sweetened with sucralose or 3 Chili Sauce & Marinade 1 T 3.0 1 Rao’s Marinara stevia, and others with sugar alcohols. We Steel's All Natural 1 T 2.5 Trinity Hill Zesty 1 T 3.0 Sensitive Formula 1/2 C 2.0 have also included a few of representative Hollandaise 2 T 1.6 Walden Farms Walden Farms sugar-filled products for comparison pur- Horseradish Sauce Hickory Smoked 2 T 0.0 Marinara 1/4 C 0.0 poses. (Although agave nectar has a lower Prepared 1 T 0.0 Thick & Spicy 2 T 0.0 1/4 glycemic impact than table sugar, it is still 2 Garlic & Herb C 0.0 1 Cream Style 1 T 3.0 an added sugar, and is noted as such in Black Bean Sauce (Ka-Me ) 1 t 1.0 Tomato & Basil 1/4 C 0.0 Red (w/ Beets) 1 T 0.0 some Steel’s products.) If you toss mari- Buffalo Chicken Plum Sauce (Wax Hot Sauce nade after marinating food—which is the Wing Sauce (Beano’s) 1 T 0.0 Orchards Tangy) 2 T 0.0 La Victoria 1 t 0.4 safest approach—and pat it dry before Chutney Salsa (see Snacks) Sharkey’s 1 1 t 1.7 cooking it, the impact of any sugar is neg- Bombay Coriander 1 T 0.0 Simmer Sauces ligible. You can also use most salad dress- Tabasco 1 t 0.1 Major Grey Mango 1 T 12.0 Chef Shakir Curry 1/4 C 2.0 ings (see page 41) as marinades. Also see 1 Ketchup (Catsup) Silver Palate Mango 2 T 15.0 Devya Butter Chicken 1/4 C 7.0 Condiments & Seasonings. Heinz Reduced Sugar 1 T 1.0 Cocktail/Seafood Sauce Devya Channa Masala 1/4 C 6.5 Walden Farms 1 T 0.0 Net Farmer’s 1 T 3.0 Simmering Secrets Amount Carbs Steel’s All Natural 1 1 T 2.0 Trinity Hill 1 T 3.0 Provençal 1/4 C 3.0 3 Sauces Walden Farms 1 T 0.0 Trinity Hill 1 T 3.0 Tomato & Mushroom 1/4 C 5.0 Alfredo Sauce Cranberry Sauce (see Fruit) Peanut Sauce Spicy Nothings Spinach Bertolli Light 1/4 C 2.0 Enchilada Sauce Chun’s Dipping 1 T 0.0 Curry, Medium 1 1/4 C 2.0 1 Di Giorno 1/4 C 2.0 Las Palmas, Bali Satay 2 T 8.0 Thai Kitchen Red Curry 1 1/4 C 3.5 Newman’s Own 1 1/4 C 3.0 Hot or Medium 1/4 C 1.0 Pesto Sauce 1 T 0.6 Sofrito 1 T 0.5 Ragu Classic 2 1/4 C 2.0 Ortega, Mild 1/4 C 3.0 Piccalilli 1 T 1.0 Soy Sauce/Tamari Walden Farms 1/4 C 0.0 Casa Corona 1 4 oz 5.0 Pickapeppa 1 t 1.0 Soy Sauce 1 T 1.2

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

44 45 SAUCES & MARINADES Net the carb count. We did find some that are Net Amount Carbs Amount Carbs continued Net 100 percent meat (or soy). On the sweet Amount Carbs Marinades treat front, just because a cookie contains Kitchen Table Bakers no added sugar doesn’t mean that it con- San-J Tamari 1 1.0 A1 Steak House Classic 1 1 T 5.0 All Cheese Crisps tains no white flour, so read ingredient lists Seal Sama Chef’s Blend 1 1 T 4.0 Annie’s Naturals Organic Aged Parmesan 3 ea <1.0 carefully.Also see Nuts & Seeds and Atkins Baja Lime 1 T 1.0 Everything 3 ea 1.0 Seal Sama Sugar Free 1 T 1.0 & Other Low-Carb Specialty Foods, as 1 Garlic 3 ea 1.0 Steel’s All Natural Mango Cilantro 1 T 3.0 well as Crackers on page 16. Teriyaki 1 1 T 2.5 Spicy Ginger 1 1 T 3.0 Black Pepper 13 ea 18.0 1 Net Herb 13 ea 18.0 Wasabi Teriyaki 1 T 2.0 Badia Mojo 1 T 0.0 Amount Carbs Trinity Hill Teriyaki 2 T 3.0 Dichicko's Lemon-Herb Original Seed 13 ea 18.0 Savory Snacks Steak Sauce Peri-Peri 1 t 0.0 RC Garcia 5-Seed Crackers Chips, Crisps & Dippers A11 1 T 3.0 Ginger People Ginger Juice 1 T 0.0 Onion & Chive 1 oz 16.0 Dr. Krackers Klassic 3-Seed Snackers Lea & Perrins 1 1 T 5.0 Kikkoman Teriyaki 1 1 T 2.0 Rosemary & Garlic 1 oz 16.0 Klassic 3-Seed 1, 2 8 ea 12.0 Trinity Hill 3 1 T 2.0 Simcha Classic Balsamic 1 oz 2.0 RW Garcia Whole Pumpkin Seed Cheddar 1, 2 8 ea 10.0 1 Grain Tortilla Chips Sweet ‘N Sour Sauce 30 Minute Mesquite 1 T 1.0 1, 2 Seedlander 8 ea 11.0 Flaxseed & Corn 1 oz 11.0 Chun’s 1 1 T 7.0 Wicker’s Marinade & Baste 2 T 1.0 Fiber Gourmet Crackers, 1 Veggie 1 oz 17.0 Steel’s All Natural 1 T 4.0 1, 2 all ﬂavors 1 pkt 10.0 Terra Chips Taco Sauce SNACKS Flackers Flax Seed Crackers Sweet Potato 1 oz 15.0 Green 1 T 0.6 Dill 3 ea 1.0 Taro 1 oz 15.0 Ortega, Mild 1 T 0.0 ost snack foods are a minefield of Rosemary 3 ea 2.0 Vegetable Original 1 oz 13.0 Pico Pica, Medium 1 1 T 1.0 added sugars, refined grains and M Savory 3 ea 1.0 Popcorn Red trans fats. (Even most savory dips contain Tomato & Basil 3 ea 1.0 Homemade from Kernels 1 C 5.3 La Victoria, Medium 1 T 0.0 added sugar.) So we’ve not wasted space Genisoy Low-Carb Newman’s Own Natural 1 on potato chips and the like and instead Old El Paso, Medium 1 T 1.0 Tortilla Chips 15 ea 8.0 Flavor, Microwave 1 C 4.3 focused on snacks that meet or come close Ortega Thick & Glenny’s Soy Crisps 20 ea 9.0 PopSecret 1 C 3.0 Smooth, Hot 1 1 T 2.0 to Atkins guidelines. (We’ve included the occasional unacceptable product for com- Just the Cheese Pork Rinds 20 ea 0.0 Tartar Sauce, Kraft 1 2 T 4.0 Cheese Snacks parison purposes.) Options in crunchy treats Pretzels Tomato Sauce, Canned were once limited to pork rinds and nuts, Popped 1/2 oz 1.0 Mary’s Gone Crackers Wheat Free 1 Del Monte 1/4 C 3.0 but now there’s a host of other choices, Mini Rounds 1/2 oz 1.0 Whole Grain Pretzel Sticks Muir Glen 1/4 C 2.0 including baked cheese snacks and kale Snack Bars 1/2 oz 1.0 Chipotle Tomato 15 ea 17.0 Red Pack 1/4 C 4.0 chips. Jerky, long touted as an ideal Atkins Kale Chips, Bombay Ranch, Curry 15 ea 17.0 Worcestershire Sauce 1 1 t 1.0 snack, is usually sugar cured, pushing up various ﬂavors 0.9 oz 7.0 Sea Salt 15 ea 17.0

1Contains/may contain added sugar 3Contains sugar alcohols Contains: 1white ﬂour 2added sugar

46 47 SNACKS continued Net Net Net Net Amount Carbs Amount Carbs Amount Carbs Amount Carbs

Rice Cakes Eggplant Dips Salsa Joseph’s Sugar-Free Lundberg Whole Grain Joseph’s Roasted Desert Pepper Almond 5 4 ea 7.0 Organic Wild Rice 1 ea 14.0 Baba Ghannouj 2 T 3.0 2 Olive Roasted Garlic 2 T 1.0 Bite Size Pecan 4 Eco-Farmed Brown Rice 1 ea 13.0 Sabra Roasted 1 oz 2.0 Green, No Added Sugar 1 T 0.5 Walnut Brownies 5 6 ea 8.0 Weight Wise Whole Grain Guacamole La Victoria, Red, Chocolate Walnut 5 4 ea 7.0 Brown Rice Miranda’s Fresco 2 T 0.0 No Added Sugar 1 T 2.0 Lemon 5 4 ea 9.0 w/ Sesame Seeds 1 ea 8.0 Wholly Guacamole Newman’s Own, Oatmeal 5 4 ea 8.0 2 Brown Rice w/ Popcorn 1 ea 8.0 Pico de Gallo Style 2 T 0.0 Chunky Roasted Garlic 2 T 1.0 Julian’s Bakery Zero! Dips Hummus Old El Paso Thick ‘N Chunky 2 T 2.0 Sugar Free Bacon Dips Cedar’s Artichoke Spinach 2 T 4.0 Wholly Salsa Avocado Verde 2 T 1.0 Cocoa Delight 5 1 ea 0.0 Heluva Good Dip, Cedar's Sundried Vegetable Spreads Ginger Spice 5 1 ea 0.0 w/ Horseradish 1, 2 2 T 2.0 Tomato & Basil 2 T 5.0 Bruschetta Strawberry Banana Walden Farms Bacon 2 T 0.0 Joseph’s Garlic Lovers 2 T 3.0 DeLallo Diavolo Perfection 5 1 ea 0.0 Bean Dips Pita Pal Spicy Jalapeño 2 T 4.0 Sun-Dried Tomato 1/2 C 5.0 Arriba! Pinto Bean Onion Dips Gia Russa Tomato 2 T 1.0 SOUPS w/ Chipotle 2 T 4.0 Kraft French Onion 2, 3 2 T 3.0 Scarpetta Tomato Desert Pepper, White Bean, Walden Farms & Artichoke 2 T 4.0 ost processed soups contain added Medium Hot 2 T 4.0 French Onion 2 T 0.0 Caponata (Marco Polo) 1 T 2.0 Msugars. Others are thickened with Guiltless Gourmet Ranch Dips Tapenade white flour and/or cornstarch or another Spicy Black Bean 2 T 3.0 Philadelphia Gaea Smoked Eggplant 2 T 3.0 starch. Some contain both added sugar and 2, 3 Tostitos Zesty Bean & Creamy Ranch 2 T 3.0 Meditalia starches and/or trans fats. A very few have 1, 2 none of these ingredients, and you may Cheese 2 T 3.0 Walden Farms 2 T 0.0 Black or Green Olive 2 T 1.0 want to explore those manufacturers’ other Cheese Dips Red Pepper Pesto Eggplant & Tomato 2 T 3.0 options. Also watch out for pasta or other El Viajero White Mexican 2 T 1.0 (Cibo Naturals) 1/4 C 4.0 Roasted Red Pepper 2 T 2.0 grains in vegetable soups. With numerous Heluva Good Dip, Sour Tzatziki Cucumber & kinds of soup, we’ve chosen a few popu- Cream w/Cheddar 1, 2 2 T 2.0 Garlic Dip, (Joseph’s) 2 T 2.0 Sweet Snacks (also see Atkins & lar types and listed a number of choices for Italian Rose Artichoke Jerky Other Low-Carb Specialty Foods) each to show the wide variety in ingredi- Cheddar w/ Jalapeño 2 T 2.0 Cattano Brothers Beef 2 ea 0.0 Cookies ents and range of grams of Net Carbs. Jarlsberg Red Onion 1 oz 0.0 Chipper Beef 1 oz 0.0 Enchantment Sugar Free Assume that a soup is ready to serve, mean- 5 La Bandarita, Hot 1 T 0.0 Shelton’s Turkey 1 oz 1.0 Classic Chocolate Chip 1 ea 4.0 ing it need not be diluted with water—the Walden Farms Bleu Cheese 2 T 0.0 Tasty Eats Soy 1/2 bag 1.0 Frosty Zesty Lemon 5 1 ea 4.0 amount given is 1 cup—unless it is noted

Contains: 1cornstarch 2added sugar 3trans fats 4cottonseed oil Contains: 2added sugar 5sugar alcohol

48 49 SOUPS continued Net Net Net Amount Carbs Amount Carbs Amount Carbs as condensed. If so, the amount given is a half-cup. If you add milk or cream rather Green/Split Pea Campbell’s Healthy Choice in a Cup than water to seafood or tomato bisque, Amy’s Organic 1 C 13.0 Condensed 1, 2 1/2 C 22.0 Chicken Tortilla 1, 2 1 C 18.0 be sure to add in those extra carbs. A few Campbell’s Chunky, Select Harvest, Zesty 1, 2 1 C 18.0 Hearty Vegetable 2 soup-in-a-cup options are organized by Healthy Request, w/ Ham 1 C 19.0 Imagine Organic Fire Barley 1, 2, 4 1 C 26.0 brand. Amounts given are usually for the Colavita 1 C 15.0 Roasted Tomato 1 1 C 22.0 Traditional Lentil 1, 2 1 C 22.0 mix alone. Tabatchnick soups can be found Health Valley Organic 1, 2 1 C 15.0 Paciﬁc Naturals Hearty Lipton Soup in a Cup in the frozen food department. Imagine Organic 1, 2 1 C 19.0 Tomato 1, 2, 3 1 C 15.0 Broccoli Cheese 1, 2 1 env 17.0 Net Tabatchnick 1 pkt 18.0 Vegetable Spicy Thai Chicken 1, 3 1 env 12.0 Carbs Amount Mushroom Campbell's Chunky, Spring Vegetable 1, 2 1 env 11.0 1, 2 Broth/Consommé Campbell’s Golden Healthy Request, Savory 1 C 20.0 Nile Spice 1, 2, 4 2 Beef Broth, canned 1 C 0.0 Mushroom 1/2 C 9.0 Dr. McDougall’s 1 C 9.0 Black Bean 1 1.9 oz 24.0 1, 2 Beef Broth, cube 1 ea 0.6 Health Valley Organic Health Valley Organic 1 C 16.0 Chicken Vegetable 1, 2 1.0 oz 19.0 Mushroom Barley 1, 2 1 C 14.0 Beef Consommé, canned 1 C 1.8 Progresso Vegetable Lentil 2 1.8 oz 23.0 Imagine Organic 1, 2 Chicken Broth, canned 1 C 0.3 Classics 1 C 12.0 Creamy Portobello 2 1 C 8.0 Chicken Broth, cube 1 ea 1.1 Tabatchnick 1 pkt 16.0 SWEETENERS, Tabatchnick Barley & Vegetable Beef Chicken Consommé, Mushroom 1 pkt 13.0 SPREADS & SYRUPS canned 1 C 0.0 Campbell’s Seafood Bisque Vegetable Broth, canned 1 C 3.0 Chunky Beef w/ Country here are now numerous sugar substi- Bookbinder's, Condensed 1, 2 Vegetable Broth, cube 1 ea 1.1 Vegetables 1 C 19.0 tutes on the market. Some of those Crab 2 1/2 C 10.0 T Clam Chowder Healthy Request, Vegetable listed below also appear in Baking Ingre- Lobster 2 1/2 C 10.0 2 Beef, Condensed 1/2 cup 12.0 dients, where the amounts are geared to Manhattan Style Shrimp 2 1/2 C 10.0 Health Valley Rich & Hearty 1 C 13.0 cooking rather than single servings, as they Bookbinder’s, Gordon’s Chesapeake 1, 2 Healthy Choice are here. There are also numerous alterna- Condensed 1/2 C 9.0 2 Lobster, Condensed 1/2 C 9.0 1, 2 1 Vegetable Beef 1 C 20.0 tives to conventional jams, jellies and pre- Dominique’s 1 C 8.0 Gordon’s Down East 1, 4 Progresso Traditional serves. They are sweetened with sucralose, Progresso 1 C 15.0 Lobster, Condensed 1, 2, 3 1/2 C 8.0 Beef & Vegetable 1, 2 1 C 16.0 sugar alcohol or even luo han guo, a natu- 1 New England Style Natural Sea Lobster 1 C 7.0 ral noncaloric sweetener made from monk Campbell’s Chunky, Paciﬁc Naturals Soup in a Cup fruit. (Agave nectar, which is used in Steel’s 1, 4 1, 2 Healthy Request 1 C 18.0 Lobster Bisque 1 C 15.0 Health Valley Organic products, is also an added sugar although Gordon’s, Condensed 2, 4 1/2 C 11.0 Tomato Bisque Split Pea, w/ Carrots 2 2.3 oz 18.0 it has a lower glycemic impact than table Snow’s 1, 2, 4 1 C 17.0 Amy’s Organic Chunky 1 1 C 19.0 Tomato Bisque1 1 C 14.0 sugar.) Most brands of preserves and

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

50 51 SWEETENERS, Net Net Net Carbs Carbs Carbs SPREADS & SYRUPS Amount Amount Amount continued Pure Via (stevia) 1 pkt 0.0 Fifty50 Low Glycemic Steel’s Fruit Spreads spreads have considerably more flavors than Splenda (sucralose) 1 pkt 1.0 Fruit Spreads, Sugar Free Agave Red Raspberry 2 1 T 2.5 those listed. Some products contain fruit 2 Apricot 1 1 T 1.0 2 flavors but no actual fruit. Maple flavored Splenda Sugar Blend 1 t 4.8 Agave Strawberry 1 T 3.0 1 2 syrup products are listed below, but you’ll NuStevia Blackberry 1 T 1.0 Agave Wild Blueberry 1 T 3.6 1 1 find an array of fruit flavored and other (stevia & erythritol) 1 t 4.0 Strawberry 1 T 1.0 Walden Farms Fruit Spreads syrups in Desserts. Sugar Twin, Brown (saccharin) 1 pkt 0.4 Grape 1 1 T 0.0 Apricot 1 T 0.0 SweetLeaf (stevia) 1 pkt 0.0 Orange Marmalade 1 1 T 0.0 Apple Butter 1 T 0.0 Net 1 Amount Carbs Sweet & Slender Raspberry 1 T 0.0 Blueberry 1 T 0.0 (fructose & luo han guo) 2 1/4 t 0.0 Hero Sugar Free Swiss Preserves Grape 1 T 0.0 Sweeteners Sweet ‘N Low (saccharin) 1 pkt 1.0 Black Cherry 1 T 2.0 Orange 1 T 0.0 Sugar Sweet ‘N Low, Brown Raspberry 1 T 2.0 Raspberry 1 T 0.0 Brown, packed 1 t 4.5 (saccharin) 1/10 t 0.0 Strawberry 1 T 1.0 Strawberry 1 T 0.0 Maple 1 t 2.7 Sweetmate La Nuba Low Carb Fruit Spreads Powdered, unsifted 1 t 2.5 2 Syrups (saccharin & sugar) 1 pkt 1.0 Blueberry 1 1 T 1.6 White 1 t 4.2 Chocolate Syrups (see page 28) Sweet Simplicity Cherry 1 1 T 1.6 Other Sweeteners 1, 2 Corn Syrup 1 T 16.9 (fructose & erythritol) 1 pkt 6.0 Four Fruits 1 1 T 1.6 Batey Natural Light Fruit Syrups (see page 28) Truvia (stevia) 1 pkt 1.0 Polaner Sugar Free w/ Fiber (stevia & turbinado sugar) 2 1 pkt 1.0 Honey 1 T 17.4 Whey Low Brown Apricot 1 T 1.0 Equal (aspartame) 1 pkt 0.9 (fructose & other sugars) 2 1 t 4.0 Molasses 1 T 15.0 Concord Grape 1 T 1.0 Equal (sucralose) 1 pkt 0.0 Xylitol 1 1 t 0.0 Pancake Syrup Grape 1 T 2.0 2 Equal (saccharin) 1 pkt 0.0 Zsweet (erythritol) 1 1 pkt 0.0 Ali’s All Natural Sugar Free 1 T 0.0 Peach 1 T 1.0 Fasweet (saccharin), liquid 1/8 t 0.0 Maple 1 T 13.4 Seedless Blackberry 1 T 2.0 2 Fructevia (fructose & stevia) 2 1 t 2.2 Spreads Maple-Flavored 1 T 13.9 Seedless Raspberry 1 T 2.0 1, 2 Ideal (xylitol & sucralose) 1 1 t 1.5 Conventional Spreads Maple, Reduced Calorie 1 T 6.5 2 Strawberry 1 T 2.0 NatraTaste Gold (sucralose) 1 pkt 1.0 Apple Butter 1 T 7.0 Smucker’s Sugar Free 2 Smucker’s Sugar Free Preserves 1 NatureSweet Brown Fruit Preserves 1 T 13.5 Breakfast Syrup 1 T 1.0 2 Apricot 1 1 T 3.0 1 Crystals (maltitol) 1 1 t 0.0 Grape Jelly 1 T 12.9 Steel’s Maple Flavor Syrup 3 T 0.0 2 Boysenberry 1 1 T 5.0 NatureSweet Crystals Reduced Sugar 1 T 6.0 Walden Farms 1 (maltitol) 1 1 t 0.0 Low-Carb Spreads Orange Marmalade 1 T 5.0 Pancake Syrup 1 1/4 C 0.0 1 Nectresse (luo han guo, Dickenson’s Sugar Free Seedless Blackberry 1 T 5.0 Smart Sweet Xylitol Honey 1 1 T 0.0 sugar & sugar alcohol) 1, 2 1 pkt 2.0 Preserves, Strawberry 1 T 4.0 Strawberry 1 1 T 5.0 Steel’s Honey Flavor Spread 1 1 T 0.0

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

52 53 Net Net Net VEGETABLES Amount Carbs Amount Carbs Amount Carbs

egetables are essential to the Atkins Arugula, raw 1 C 0.4 Broccoﬂower, steamed 1/2 C 1.0 Chicory Greens Diet. Many of them can be eaten either V Asparagus Broccolini, fresh, steamed 3 ea 1.9 Raw 1/2 C 0.1 raw or cooked, so we provide carb counts Canned 4 ea 0.7 Brussels Sprouts, steamed 1/2 C 3.5 Steamed 1/2 C 0.1 both ways. For those that must be cooked, we often provide Net Carb counts both Fresh, steamed 6 ea 1.9 Cabbage Collard Greens, steamed 1 C 2.0 ways to help you in planning meals. A com- Frozen, steamed 1/2 C 0.3 Chinese, raw, shredded 1/2 C 0.4 Coleslaw w/ Dressing, 1 parable amount of raw and cooked veg- White, cooked 1/2 C 1.5 Chinese, steamed, deli style 1/2 C 6.6 etables almost always yields a different carb Avocado shredded 1/2 C 0.7 Cucumber, medium, raw 1/2 ea 4.7 count because cooking breaks down the Florida 1/2 ea 3.6 Green/White, Cucumber, raw, sliced 1/2 C 1.6 fibers, decreasing the volume. Four cups of Hass 1/2 ea 1.3 raw, shredded 1/2 C 1.1 Daikon (see Radishes, below) raw spinach might yield a quarter cup of Bamboo Shoots, Green/White, steamed 1/2 C 2.7 Dandelion Greens, cooked spinach, but a vegetable like car- sliced, canned 3 oz 1.0 Napa, raw 1/2 C 0.3 steamed 1/2 C 1.8 rots won’t shrink as much in cooking. The Beans Napa, steamed 1/2 C 0.4 Eggplant carb count is also impacted by whether a Fava, steamed 1/2 C 12.1 Red, raw, shredded 1/2 C 1.8 Chinese, broiled 1/2 C 2.3 vegetable is sliced or diced—half a cup of Green, raw 1/2 C 2.1 Red, steamed, shredded 1/2 C 3.3 Italian, broiled 1/2 C 2.3 the former will typically have a lower carb Savoy, raw, shredded 1/2 C 1.1 count than the latter.Mashing further com- Green, steamed 1/2 C 2.9 Japanese, cooked 1/2 C 2.3 presses vegetables, usually raising the carb Haricots Verts, frozen 1/2 C 1.5 Savoy, steamed, Endive, raw 1/2 C 0.1 count for a comparable amount. Check the Yellow Wax, canned 1/2 C 2.0 shredded 1/2 C 1.9 Endive, braised 1/2 C 0.0 list of ingredients in creamed or other frozen Yellow Wax, raw 1/2 C 1.3 Cardoon, steamed 1/2 C 2.1 Escarole or prepared vegetables dishes to find hid- Beet Greens, steamed 1/2 C 1.8 Cauliﬂower Raw, chopped 1/2 C 0.1 den carbs from added sugars, flour and Bok Choy (Pak Choy) Florets, frozen 1/2 C 1.6 Steamed 1/2 C 0.2 other ingredients. Raw 1 oz 0.3 Florets, raw 1/2 C 1.6 Fennel Net Steamed, sliced 1/2 C 0.4 Steamed, chopped 1/2 C 1.7 Raw 1/2 C 1.8 Amount Carbs Broccoli Celery Cooked 1/2 bulb 2.5 Foundation Vegetables Florets, fresh, steamed 1/2 C 1.8 Raw 1 stalk 1.0 Garlic Alfalfa Sprouts (see Sprouts, below) Florets, raw 1/2 C 0.8 Steamed, diced 1/2 C 1.8 Minced 2 T 5.3 Artichoke Frozen, chopped, Celery Root (Celeriac) Raw 1 clove 0.9 Hearts, canned 1 ea 1.0 steamed 1/2 C 2.2 Raw, grated 1/2 C 5.8 Roasted 1 clove 0.9 Hearts, frozen 1/2 C 2.7 Broccoli Rabe Steamed, diced 1/2 C 3.6 Jicama Hearts, marinated 4 ea 4.0 Raw, chopped 1/2 C 0.1 Chard, Swiss, steamed 1/2 C 1.8 Cooked, sliced 2 oz 5.0 Medium, steamed 1 ea 4.0 Steamed 5 oz 0.8 Chayote, steamed 1/2 C 1.8 Raw, chopped 1/2 C 2.6

1Contains added sugar

54 55 VEGETABLES continued Net Net Net Net Amount Carbs Amount Carbs Amount Carbs Amount Carbs

Kale Olives Jalapeño, fresh 1 ea 0.5 Summer Squash Raw, chopped 1/2 C 3.0 Black, canned 5 ea 0.7 Pumpkin Patty Pan, steamed 1/2 C 1.5 Steamed 1/2 C 2.4 Black, oil cured 5 ea 0.7 Canned, mashed 1/2 C 6.4 Yellow, raw, sliced 1/2 C 1.3 Kohlrabi, steamed 1/2 C 4.6 Black, salt cured 5 ea 0.7 Canned Pumpkin Yellow, steamed, sliced 1/2 C 2.6 1 Leeks Green, almond stuffed 5 ea 2.5 Pie Mix 1/3 C 17.0 Zucchini, raw, chopped 1/2 C 1.4 Cooked, chopped 4 oz 7.5 Green, canned 5 ea 0.1 Cooked, mashed 1/2 C 4.7 Zucchini, steamed, sliced 1/2 C 1.5 Raw, chopped 1/2 C 5.5 Green, garlic stuffed 5 ea 5.0 Radicchio, raw 1/2 C 0.7 Taro Leaves, steamed 1/2 C 1.5 Lettuce Green, pimento stuffed 5 ea 0.1 Radish Tomatillo, fresh, chopped 1/2 C 2.6 Boston or Bibb, Onions Black 1/2 C 1.3 Tomatoes raw, chopped 1 C 0.6 Cooked, chopped 1/4 C 4.3 Daikon, raw, 7-in 1/4 ea 2.1 Cherry/Grape 10 ea 4.6 Iceberg, raw, shredded 1 C 1.3 Pearl, cooked, chopped 1/2 C 9.2 Daikon, grated 1/2 C 1.4 Cooked 1/4 C 4.3 Mesclun (Mixed Pearl, frozen 2/3 C 5.0 Daikon, sliced, cooked 1/2 C 0.7 Green (unripe), chopped 1/2 C 3.6 Salad Greens), raw 1 C 2.0 Red, raw, chopped 2 T 1.5 Red/White, raw 10 ea 1.6 Plum or Roma 1 ea 1.7 Romaine, raw, shredded 1 C 0.6 White, raw, chopped 2 T 1.5 Rhubarb (see Fruit) Slice 1/4" sl 0.7 Romaine Hearts, raw 1 C 1.0 White, raw, chopped 1/2 C 6.1 Sauerkraut, drained 1/2 C 1.2 Small 1 ea 2.5 Mung Beans (see Sprouts, below) Vidalia, raw, chopped 1/2 C 6.1 Scallions, raw 1/2 C 2.4 Sun-Dried, in oil 5 pieces 2.6 Mushrooms Palm, Hearts of, canned 1 ea 0.7 Scallions, cooked 1/2 C 5.5 Yellow 1 sm 1.9 Button, cooked 1/4 C 2.4 Parsley (see Condiments & Shallots, raw, chopped 2 T 3.4 Tomato Products (also see Button, raw, sliced 1/2 C 0.8 Seasonings) Sorrel Greens, steamed 1/2 C 0.2 Sauces & Marinades) Chanterelle, fresh 1/2 C 0.8 Snow/Snap Peas in Pod Spaghetti Squash, baked 1/4 C 2.0 Canned, diced, in juice 1/4 C 2.0 Cremini, Brown 1/2 C 1.6 Cooked 4 oz 2.7 Spinach Canned, whole, in juice 1/2 C 3.6 Enoki (Straw), fresh 1/2 C 1.7 Fresh, chopped 1/2 C 2.4 Baby 1/2 C 0.7 Paste, canned 2 T 4.9 Portobello, cooked 4 oz 2.6 Peppers, Bell Creamed, frozen 1/2 C 2.0 Purée, canned 2 T 2.2 Shiitake, cooked, sliced 1/4 C 1.0 Green, chopped, cooked 1/4 C 1.6 Fresh, steamed, chopped 1/2 C 1.2 Stewed, canned 1/2 C 6.6 Mustard Greens, steamed 1/2 C 0.1 Green, chopped, raw 1/2 C 2.2 Frozen, steamed 1/2 C 1.0 Turnips Nopales (Cactus Pads), Red, chopped, cooked 1/4 C 1.6 Raw, chopped 1 C 0.4 White, steamed, cubed 1/2 C 2.4 cooked 1/2 C 1.0 Red, chopped, raw 1/2 C 3.0 Sprouts White, steamed, mashed 1/2 C 3.5 Okra Peppers, Chile (also see Alfalfa, raw 1/2 C 0.0 Turnip Greens Cooked 1/2 C 1.8 Condiments & Seasonings) Mung Bean, raw 1/2 C 2.2 Frozen, cooked 1/2 C 1.3 Pickled 2 ea 1.0 Banana, fresh 2 oz 1.1 Sunﬂower Seed, raw 1 oz 1.0 Fresh, steamed 1/2 C 0.6

1Contains added sugar

56 57 VEGETABLES continued Net Net Net Amount Carbs Amount Carbs VEGETARIAN Amount Carbs PRODUCTS Water Chestnuts, French Fries, frozen 2 10 ea 22.3 Naked Chik’n Cutlet 1 ea 3.0 2 canned, sliced 1/4 C 3.4 Hash Browns, frozen 2 1/2 C 10.2 e recommend vegetarians begin Turk’y Burger 1 ea 4.0 Watercress, raw, chopped 1/2 C 0.1 Hash Brown WAtkins in Phase 2 so they can start Turk’y Roast 2 4 oz 5.0 Toaster Patties 1 2 ea 15.1 with a higher number of daily grams of Net Starchy Vegetables Seitan Mashed from Flakes, Carbs. That makes it easier to get enough Upton Naturals Crumbles Beets prepared 2 1/2 C 10.6 vegetable protein. This section deals only with protein substitutes for animal prod- Beef Style 2 2 oz 7.0 Steamed, sliced 1/2 C 6.8 Scalloped, from Mix 1, 3 1/2 C 10.9 ucts. Hundreds of other foods suitable for Chorizo Style 2 2 oz 7.0 Canned, drained 1/2 C 4.3 Steamed, diced 1/2 C 14.2 vegetarians are included in Nuts & Seeds, 2 Burdock Root, steamed 1/2 C 12.1 Italian Sausage Style 2 oz 7.0 Steamed, mashed 1/2 C 15.2 Legumes, Vegetables and other cate- Carrots Rutabaga WestSoy Organic gories. The following list includes foods from 2 Fresh, steamed, sliced 1/2 C 4.1 Chicken Style 1/3 C 3.0 Cooked, cubed 1/2 C 5.9 several of the major brands that specialize Cubed 2 1/3 C 3.0 Frozen, sliced 1/2 C 3.0 Cooked, mashed 1/2 C 8.3 in vegetarian products. Some items, like tofu, 2 Raw 1 med 4.1 Winter Squash are very low in carbs, but the numbers can Ground 1/3 C 3.0 Strips 2 1/3 C 3.0 Raw, shredded 1/2 C 3.7 Acorn, baked, cubed 1/2 C 10.4 jump when an item has been marinated in Cassava (Yuca) Acorn, baked, mashed 1/2 C 7.6 certain sauces or seasoning. Also, some vegetarian products contain ingredients you’re Shiritaki Soy Noodles 1/2 C 2.0 Cooked, mashed 1/2 C 37.4 Butternut, baked, cubed 1/2 C 7.5 better off avoiding, particularly added sugar, Corn Butternut, Tempeh starches and soybean or “vegetable” oil. Canned 1/2 C 14.9 steamed, mashed 1/2 C 8.5 Lifeline Organic Most tempeh products include grains in Canned, Cream Style 1/2 C 21.7 Flax 2 4 oz 5.0 Hubbard, addition to soybeans, making them unsuit- Kernels Cut from Cob 1/2 C 12.6 2 steamed, mashed 1/2 C 4.2 able for the two earlier phases of Atkins. Garden Veggie 4 oz 3.0 On the Cob 1 med 19.6 Turban, baked 1/2 C 4.0 Soy 2 4 oz 4.0 Jerusalem Artichoke Sweet Potato Net 2 Amount Carbs Three Grain 4 oz 7.0 Cooked, diced 1/2 C 13.8 Baked 1/2 med 9.9 Marinated Cubes Eggplant Burgers Raw 1/2 C 11.9 Candied 1 1/2 C 28.9 Tempeh-tations (Dominex) 1, 3 1 ea 6.0 Parsnips, steamed, sliced 1/2 C 10.2 Steamed, cubed 1/2 C 14.3 Classic BBQ 1, 2 3 oz 12.0 Peas Steamed, mashed 1/2 C 17.4 Quorn Ginger Teriyaki 1, 2 3 oz 13.0 Fresh, shelled 1/2 C 6.8 Taro, cooked, sliced 1/2 C 19.5 Chik’n Tenders 2 3 oz 5.0 Zesty Lemon 1 3 oz 4.0 Frozen 1/2 C 7.0 Yams, canned, mashed 1/2 C 24.6 Classic Burger 1, 2 1 ea 3.0 WestSoy Potato Yautia (Arracache), Garlic & Herb Breaded Five Grain 2 2.7 oz 10.0 Baked w/ Skin 1/2 sm 13.1 sliced, cooked 1/2 C 26.2 Chik’n Cutlet 1, 2, 3, 4 1 ea 19.0 Plain Soy 2 2.7 oz 6.0

1May contain added sugar 2May contain trans fats 3Contains reﬁned grains Contains: 1added sugar 2grains and/or starches 3soybean/”vegetable”oil 4breading

58 59 VEGETARIAN PRODUCTS Net Net Amount Carbs Amount Carbs CHAIN RESTAURANTS continued Net Amount Carbs Savory 3 oz 2.0 “Cheddar” Slices 2 1 sl 3.0 lthough high-carb items dominate the Tempeh & Tofu “Bacon” Teriyaki 3 oz 10.0 “Mozzarella” Shreds 2 1/3 C 3.0 Amenu, most fast food and casual din- Lightlife Tempeh Tofu “Hot Dogs” “Swiss” Slices 2 1 sl 2.0 ing chain restaurants do offer some Atkins- Fakin’ Bacon Strips 1, 2 3 ea 6.0 1, 2 friendly choices. This may involve ditching Lightlife Tofu Pups 1 ea 1.0 “Parmesan,” Grated 2 t 1.0 Lightlife Soy Smart 1, 2 1 sl <1.0 1, 2 the white flour bun for a “naked” burger— Morningstar Farms 1 ea 2.0 Veggie Crumbles Morningstar Farms 2, 3 2 ea 1.5 1, 2 a regular Big Whopper logs in at 51 grams Yves Veggie Cuisine 1 ea 2.0 Lightlife Smart Ground Yves Meatless of Net Carbs, compared to 3 minus the bun. Tofu “Sausage” “Beef,” Original 1 1/3 C 3.0 1, 2 At some burger places, you can order your “Canadian Bacon” 3 sl 1.0 Lightlife Tofurky “Chorizo” Style 1/3 C 1.0 burger wrapped in lettuce leaves. Opt for Gimme Lean 1, 2 2 oz 4.0 Tofu Tofurky Ground grilled, broiled, roasted or “broasted”chick- Extra Firm 4 oz 1.5 Smart Sausages, “Beef” Style 1/3 C 4.0 en that is neither battered nor breaded. 2, 3 Firm 4 oz 1.7 Chorizo Style 1 link 4.0 Most chain restaurants offer detailed Veggie Italian Style 1, 2, 3 1 link 6.0 nutritional data online. Some allow you to Regular 4 oz 1.8 Luncheon “Meats” Morningstar Farms subtract the bun and/or various condiments Silken, Firm 4 oz 2.6 Lightlife Smart Deli Breakfast Patties 1, 2, 3 1 ea 1.8 and immediately see the nutritional impact. Silken, Soft 4 oz 3.2 Baked “Ham” 1, 2 4 sl 3.0 Hot & Spicy 2 1 ea 2.4 The new Atkins Mobile App includes a din- Tofu, Baked Chick'n Style Strips 2 3 oz 4.0 Tofurky ing out guide with a restaurant finder that WestSoy Organic “Pepperoni” 1, 2 13 sl 1.0 enables you to find menu items within your 1 Beer "Brats" 2 3.5 oz 3.0 Asian Teriyaki 2 oz 2.0 Roast “Turkey” 2, 3 4 sl 3.0 selected Net Carb range. 1, 2 “Kielbasa” 2 3.5 oz 4.0 Italian Garlic Herb 2 oz 1.0 “Wings,” Buffalo 1, 2 4 ea 2.0 Here are a few acceptable options at Mexican Jalapeño 2 oz 2.0 Veggie Burgers “Wings,” Honey BBQ 1, 2 4 ea 12.0 14 national chains, but they should give you 1 an idea of what other chains also offer. No Roma Tomato Basil 2 oz 2.0 Dr. Praeger’s 2 1 ea 9.0 “Bologna” 4 sl 3.0 1 matter where you dine, watch out for salad Thai Sesame Peanut 2 oz 1.0 Franklin Farms Original 1, 2 1 ea 7.0 Tofurky Deli Slices 1 dressings, which may be full of sugar or Zesty Lemon Pepper 2 oz 2.0 1, 2 4 Gardenburger Original 1 ea 13.4 “Bologna” 3 sl 2.0 corn syrup. Your best bets are usually vinai- White Wave 1, 2 2 Lightlife Veggie Protein 1 ea 14.0 Oven Roasted 5 sl 3.0 grette, blue cheese or buttermilk ranch Italian 2 oz 0.0 Morningstar Farms Peppered 2 5 sl 3.0 dressing. Sauces may also include added 1 Roma Tomato Basil 2 oz 2.0 Grillers Original 1, 2 1 ea 2.6 “Pepperoni” 4 8 sl 2.0 sugar and/or white flour,cornstarch or other Thai 2 oz 0.0 Spicy Black Bean 1, 2 1 ea 8.6 “Roast Beef” 2 5 sl 4.0 refined grains. We’ve omitted pizza chains Wild Wood Organics from the listings because other than baked SprouTofu Veggie “Cheese” Veggie “Meatballs” chicken wings with Buffalo sauce, their offer- Aloha 1 3 oz 10.0 Galaxy Nutritional Foods Gardenburger Mama Mia 1, 2 5 ea 3.3 ings are inherently high in carbs. Starbucks Royal Thai 1 3 oz 12.0 “Cheddar” Shreds 2 1 oz 2.0 Morningstar Farms 1, 2 3 oz 5.0 beverages are listed on page 13.

Contains: 1added sugar 2grains and/or starches 3soybean/”vegetable”oil 4breading See footnotes on page 60.

60 61 Net Net CHAIN RESTAURANTS Net Amount Carbs Amount Carbs Net Amount Carbs continued Amount Carbs Chicken Gumbo 1 serv 11.0 Classic Sirloin 1 serv 7.0 Grilled Asparagus 1 serv 1.0 Applebee’s Cream of Broccoli & Grilled Chicken Salad 1 serv 18.0 Grilled Shrimp 1 serv 1.0 Classic Wings w/ Classic Buffalo Sauce Appetizer 1 serv 6.0 Cheese Soup 1 serv 13.0 Grilled Salmon Grilled Norwegian Salmon 1 serv 1.0 w/ Garlic & Herbs 1 serv 0.0 New York Strip Steak Peppercorn Dressing 3/4 oz 1.0 Outback Special Steak 6 oz 0.0 w/o sides 12 oz <1.0 Tuna Salad 1 serv 3.0 Margarita Grilled Chicken 1 serv 4.0 Seared Ahi Tuna 1 serv 5.0 Seasonal Berry & Yankee Pot Roast 1 serv 10.0 Monterey Chicken 1 serv 11.0 Subway Spinach Salad 1 serv 9.0 Southwest Chicken & Burger King Big Philly Shrimp 'N Parmesan Sirloin 1 serv 5.0 Sausage Soup 1 C 12.0 BK Broiler Cheesesteak Salad 1 serv 12.0 Steak & Grilled Shrimp Spicy Garlic & Chicken Breast Patty 1 ea 4.0 Chipotle Steak & Combo w/o sides 1 serv 2.0 Lime Grilled Shrimp 1 serv 4.0 Whopper Patty 1 ea 0.0 Cheese Salad 1 serv 11.0 Topper of Grilled Onions 1 serv 5.0 Hardee’s Double Chicken Salad 1 serv 6.0 Topper of Sautéed Carl’s Jr. Low Carb Thickburger, Steak & Bacon Melt Salad 1 serv 12.0 Garlic Mushrooms 1 serv 3.0 Blue Cheese Dressing 2 oz 1.0 in Lettuce 1/3 lb 8.0 Black Forest Ham Salad 1 serv 8.0 Arby’s Low-Carb Charbroiled Low Carb Charbroiled Chicken Club w/o bun 1 serv 6.0 Grand Turkey Club w/o roll 1 serv 9.0 Chicken Club, in Lettuce 1 serv 12.0 TGI Friday’s Charbroiled Chicken Salad Ham, Egg & Cheese Bacon & Bleu Sirloin 1 serv 6.0 w/o croutons 1 serv 14.0 KFC w/o biscuit 1 serv 5.0 Ginger-Lime Slaw 1 serv 5.0 Grilled Chicken, Chicken Stars 4 ea 12.0 Grilled Chicken Roast Beef Sandwich Breast or Thighs 1 ea 0.0 w/o roll 1 serv 1.0 House Dressing 2 oz 3.0 Cobb Salad 1 serv 10.0 Creamy Ranch Dipping Sauce 2 T 1.0 Roast Chopped Farmhouse Low-Carb Six-Dollar Grilled Salmon Salad w/ Buttermilk Burger (in lettuce leaves) 1 serv 8.0 McDonald’s w/ Longostino Lobster 1 serv 5.0 Ranch Dressing 1 serv 9.0 Famous Star Chicken Fillet 1 serv 2.0 Tomato Mozzarella Salad 1 serv 4.0 Burger Cheese w/o bun 1 serv 8.0 Sausage, Egg & Cheese Hamburger Patty 1 ea 0.0 Wendy’s w/o biscuit 1 serv 3.0 Chick-Fil-A Premium Bacon Ranch Bacon Portobello Chargrilled Chicken Salad w/ Grilled Chicken 1 serv 10.0 Blimpie’s Melt w/o bun 1 serv 3.0 Garden Salad 1 serv 7.0 Premium Caesar Salad Beef Stew 1 serv 16.0 Garden Sensations Southwest w/ Grilled Chicken 1 serv 10.0 Blue Cheese Dressing 1.5 oz 1.0 BLT Salad 1 lge 10.0 Chargrilled Salad 1 serv 13.0 Buffalo Chicken Salad 1 serv 6.0 Outback Steakhouse Son of Baconator w/o bun 1 serv 4.0 Buttermilk Ranch Dressing 1.5 oz 1.0 Chili’s Classic Wedge Blue Ultimate Chicken Chicken Caesar Salad 1 serv 3.0 Chicken Enchilada Soup 1 C 12.0 Cheese Salad Entrée 1 serv 14.0 Grill w/o bun 1 serv 6.0

62 63 NOTES