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CARB COUNTER HOW TO USE THE ATKINS CARB COUNTER

HE CARB COUNTER has one purpose only—to tell you the net carb count of as CARB COUNTER many foods as humanly possible. It is not a calorie counter, nor is it a comprehensive T encyclopedia of food counts. You won’t learn how much calcium a food has, 1 How to Use the 23 Fish & Shellfish how many grams of omega-6 fat, how much protein or how much vitamin C. All of that Atkins Carb Counter information is available elsewhere. What is not widely available—until now—is a way 25 of answering the all-important question, “How many net carbs does this portion of food 3 Atkins & Other that I’m about to eat contain?” Low-Carb Specialty Foods 28 , Noodles & Pasta 6 Baking Ingredients 30 Knowing that number is going to make it possible for you to do Atkins the right way, the effective way, and the way that works for you, no matter what Atkins Diet plan 7 Beef, Lamb, Pork 31 Nuts & Seeds (Atkins 20 or Atkins 40) you’re on. & Other Meats 33 Oils, Fats, & Salad Dressings What’s more, we based our net carb counts on realistic amounts of food—the amount 9 Beverages & of a food you’re actually likely to eat! Remember, manufacturers are famous for making Alcoholic Beverages 35 Poultry “serving sizes” ridiculously unrealistic in order to make their numbers look less bad. 12 Breads, Crackers, We’ve all seen examples of this: A single Tortillas & Wraps 36 Sauces & Marinades cookie you’d eat in two bites is labeled * Counting Carbs? “2 servings” with “1/2 cookie” constituting 14 Candy & Chewing Gum 39 Snacks Atkins Net Carb Count assists one “serving”; or a small 8 ounce bottle of 15 41 Soups juice at the convenience store with a label you in tracking carbs that impact claiming it’s “2 servings”. 17 & 43 Sweeteners, Spreads & Syrups blood sugar. Fiber and sugar 18 Dairy, Eggs & alcohols should be subtracted Our net carb counts are based on the real Dairy Substitutes 45 from the total carbs since they portions of foods real people eat. If we’re talking about an Atkins Bar, for example, 49 Vegetarian Products minimally impact blood sugar. 21 Desserts we’ll give you the net carbs in an Atkins Bar—we don’t tell you that an Atkins bar is 52 Chain Restaurants TOTAL FIBER SUGAR CARBS ALCOHOLS “two servings” and then give you the net 19g - 6g - 9g = 4 carbs per “serving”.

ATKINS CARB COUNTER | 1 That means you can depend on these net carb counts being reliable numbers that you can Net ATKINS & Amount Carbs use to calculate exactly how many carbs you’re consuming so that you can stay within the OTHER LOW-CARB parameters of the Atkins Diet. SPECIALTY FOODS Coconut Almond Delight 1 bar 3.0 Cranberry Almond 1 bar 2.0 But there’s one important thing to remember: We included a lot of foods in the Atkins Net Amount Carbs Dark Chocolate Almond Carb Counter that you probably will not be eating on the Atkins Diet, and probably Coconut Crunch 1 bar 3.0 Atkins Nutritionals Products shouldn’t be eating on any diet. We put them in so you could see the carb load of different Dark Chocolate Decadence 1 bar 3.0 common foods, so you could compare high net carb choices with lower carb choices, or, in Atkins Meal Bars Peanut Fudge Crisp 1 bar 2.0 some cases, so you could see just how high in sugar a given food really is. Blueberry Greek Yogurt 1 bar 3.0 Sweet & Salty Trail Mix 1 pack 4.0 Chocolate Chip Cookie Dough 1 bar 3.0 Remember: Every single food listed here is not right for every phase; and some Triple Chocolate 1 bar 4.0 foods are not right for any phase! Choose wisely! Chocolate Chip Granola 1 bar 3.0 Chocolate Peanut Butter 1 bar 3.0 Atkins Harvest Trail Bars What to Avoid Chocolate Peanut Butter Pretzel 1 bar 3.0 Dark Chocolate Cherry & Nuts 1 bar 6.0 For example, manufactured trans fats, which are hydrogenated or partially hydrogenated oils, Cinnamon Bun 1 bar 3.0 Dark Chocolate Peanut Butter 1 bar 4.0 have absolutely no place in a healthy diet. Even if you stay away from sugary treats, added Cookies ‘n Crème 1 bar 4.0 sugar (under numerous aliases) turns up in bread, sauces, marinades and salad dressings, to Dark Chocolate Sea Salt Caramel 1 bar 4.0 Mudslide 1 bar 3.0 name just a few products. Most of us get up to 40 times as much omega-6 fats as omega-3 Vanilla Fruit & Nut 1 bar 7.0 fats in our diet because the former are used in most processed foods. Ideally, the ratio should Peanut Butter Granola 1 bar 3.0 Peanut Fudge Granola 1 bar 2.0 be 1 to 1. That’s why we recommend you not cook with certain oils or eat products that Atkins Ready-to-Drink Shakes contain them. Specifically, steer clear of , regular safflower—the high-oleic type is Strawberry Almond 1 bar 3.0 Café Caramel 1 shake 2.0 fine—corn and peanut oil, as well as “” oil, which can contain any of the above. Cookies & Crème 1 shake 2.0 Atkins Snack Bars In addition to relying on the Carb Counter, it’s a good idea to become a careful reader Dark Chocolate Royale 1 shake 2.0 Caramel Chocolate of Nutritional Facts panels on processed foods, which allow you to calculate grams of French Vanilla 1 shake 1.0 Peanut Nougat 1 bar 2.0 Net Carbs. Be sure to also Milk Chocolate Delight 1 shake 2.0 Caramel Double scan the list of ingredients Aiations an Smos Chocolate Crunch 1 bar 3.0 Mocha Latte 1 shake 3.0 to make sure that hidden C...... cup lg ...... large pkg ... package T...... tablespoon Caramel Chocolate Nut Roll 1 bar 3.0 Strawberry 1 shake 1.0 sugars and other problematic Cashew Trail Mix Bar 1 bar 6.0 dia .... diameter lb ...... pound sl...... slice w/.... with ingredients discussed above Chocolate Chip Crisp 1 bar 4.0 Atkins Day Break ea .....each med .. medium sm..... small w/o ... without aren’t included. Chocolate Hazelnut 1 bar 3.0 Ready-to-Drink Shakes env ... envelope oz...... ounce sq...... square "...... inch Chocolate Oatmeal Fiber 1 bar 7.0 Creamy Chocolate 1 shake 3.0 g ...... gram pkt.... packet t...... teaspoon <...... less than Classic Trail Mix 1 pack 4.0 Strawberry Banana 1 shake 3.0

2 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 3 ATKINS & OTHER LOW-CARB Net ATKINS & OTHER LOW-CARB Net SPECIALTY FOODS continued Amount Carbs SPECIALTY FOODS continued Amount Carbs

Net Beef Teriyaki Stir-Fry 1 tray 6.0 Net LC Foods Low Carb Mixes Amount Carbs Cheese Pizza 1 pizza 11.0 Amount Carbs Banana Bread, prepared 1 sl 1.0 Atkins Endulge Treats Chicken & Broccoli Alfredo 1 tray 5.0 Pudding Mix, Chocolate, Frosting, Chocolate or Vanilla, prepared 1 T 0.0 Caramel Nut Chew 1 bar 2.0 Chicken Margherita 1 tray 7.0 prepared w/ whole milk 1/2 C 7.0 Muffin Mix, prepared 1 ea 1.0 Chocolate Candies 1 pack 1.0 Chicken with Cheese Pudding Mix, Vanilla, and Bean Burrito 1 burrito 12.0 Breakfast Cereals Chocolate Caramel Mousse 1 bar 2.0 prepared w/ whole milk 1/2 C 6.0 Chile Con Carne 1 tray 4.0 Dixie Diners’ Carb Counters Chocolate Coconut 1 bar 3.0 Big Train Low Carb Crustless Chicken Pot Pie 1 tray 5.0 Apple Cinnamon 1 pkt 3.0 Chocolate Covered Almonds 1 pack 2.0 Breading & Batter Mix 1 T 1.0 Italian-Style Pasta Bake 1 tray 9.0 Smaps Sweet Maple, dry 1/2 C 2.0 Chocolate Peanut Candies 1 pack 1.0 Brownie Mix, baked 1 ea 1.0 Mac & Cheese 1 tray 14.0 Kay’s Naturals Protein Dark Chocolate Chocolate Chip Cookie Fudge Squares 3 pieces 2.0 Meat Lasagna 1 tray 11.0 Mix, prepared 1 ea 7.0 Apple Cinnamon, dry 1.2 oz 12.0 Dark Chocolate Meatloaf w/ Portobello Peanut Butter Cookie LC Foods , Raspberry, dry 1/4 C 1.5 Raspberry Squares 3 pieces 2.0 Mushroom Gravy 1 tray 7.0 Mix, prepared 1 ea 5.0 Nutlettes, dry 1/2 C 4.0 Milk Chocolate Mexican-Style Chicken Bob’s Red Mill Low Carb Nutritious Living Hi-Lo, and Vegetables 1 tray 7.0 Caramel Squares 3 pieces 2.0 Bread Mix, prepared 1 sl 5.0 Original, dry 1/2 C 7.0 Orange Chicken 1 tray 7.0 Nutty Fudge Brownie 1 bar 2.0 CarLO CARBiano Low Carb Sensato High Fiber Pepperoni Pizza 1 pizza 11.0 Peanut Butter Cups 2 pieces 2.0 Ready to Heat Pizza Crust 1 ea 3.0 Butter Pecan, prepared 1/2 C 1.0 Roasted Turkey with Garlic Peanut Caramel Cluster 1 bar 3.0 Dixie Diners’ Carb Counters Nut & Flax Granola, Mashed Cauliflower 1 tray 6.0 Cinnamon, dry 1/2 C 2.0 Pecan Caramel Clusters 1 pack 2.0 Angel Food Cake Mix, Sesame Chicken Stir-Fry 1 tray 7.0 prepared 5.2 oz 1.0 Shrimp Scampi 1 tray 9.0 Atkins Breakfast Frozen Meals Dixie Diners’ Carb Counters Prepared Meals Swedish 1 tray 6.0 Egg with Brownie Mix, prepared 2" sq 1.0 Dixie Diners’ Carb Counters Three Meat Pizza 1 pizza 11.0 and Cheese Burrito 1 burrito 11.0 Instant Mashers, Meal in a Cup Vegetable Pizza 1 pizza 11.0 Farmhouse-Style Cheddar & Bacon, Chili 1 C 5.0 Sausage Scramble 1 bowl 5.0 prepared 1/2 C 5.0 Mac & Cheese 1 C 3.0 Steak Scramble 1 bowl 5.0 Other Low Carb Products Muffin Mix, Apple Spaghetti 1 C 5.0 Baking & Cooking Products Cinnamon, prepared 1 ea 4.0 Teriyaki Noodles 1 C 7.0 Atkins Entrée Frozen Meals Better Bowls Sugar Free Snackin’ Cake Mix, Beef Fiesta Taco Bowl 1 tray 7.0 Gelatin Mix, all flavors, Carrot, prepared 2.3" sq 2.0 Beef Merlot 1 tray 6.0 prepared 1/2 C 2.0 Thick It Up Thickener 1 t 0.0

4 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 5 Net Net BAKING Amount Carbs BEEF, LAMB, PORK Amount Carbs INGREDIENTS & OTHER MEATS Molasses 1 T 15.0 Lamb Net Net Chop, Loin or Rib 6 oz 0.0 Amount Carbs Nutmeg, ground 1 t 0.6 Amount Carbs Ground 6 oz 0.0 Oat Flour 1/4 C 12.1 Leg 6 oz 0.0 Almond Meal/Flour 1/2 C 6.0 Rice Flour, White 1/4 C 30.7 Beef Brisket 6 oz 0.0 Roast 6 oz 0.0 Arrowroot 1 T 6.8 Rice Flour, Brown 1/4 C 28.4 Corned Beef 6 oz 0.8 Shoulder 6 oz 0.0 Baking Soda 1/2 t 0.0 Rye Flour, Medium 1/4 C 16.2 Chuck 6 oz 0.0 Stew Meat 6 oz 0.0 Baking Chocolate, Soy Flour 1/4 C 5.4 Chuck Eye Steak 6 oz 0.0 Unsweetened 1 oz 4.1 Corned Brisket 6 oz 0.0 Pork Stevia (pure powder) 1 t 0.0 Bacon, Slab, Sliced 3 sl 0.5 Baking Powder 1/2 t 0.0 Cubed Steak 6 oz 0.0 Stevia in the Raw (cup per cup) 1/4 C 5.0 Canadian Bacon 3 sl 1.4 Chocolate Chips, Eye Round 6 oz 0.0 Sucralose (cup per cup) 1/4 C 6.0 Flank Steak 6 oz 0.0 Chop, Center Cut 6 oz 0.0 Semisweet 2 T 16.5 Sucralose-Brown Sugar Ground Chuck/Round 6 oz 0.0 Chop, Loin 6 oz 0.0 Ground 6 oz 0.0 Cinnamon, ground 1 t 0.7 Blend for Baking 1/4 C 50.1 Liver, Calf 6 oz 8.8 Ham 6 oz Cocoa Powder, Unsweetened 2 T 2.7 London Broil 6 oz 0.0 0.0 Sucralose-Sugar Loin Roast 6 oz 0.0 Coconut, Shredded Prime Rib 6 oz 0.0 Blend for Baking 1/4 C 57.7 Rib Eye Roast/Steak 6 oz 0.0 Scrapple 4 oz 15.6 Unsweetened 1/4 C 1.3 Sugar, Brown, packed 1/4 C 54.2 Shell Steak 6 oz 0.0 Spam 2 oz 1.7 Spare Ribs 6 oz 0.0 Sweetened 1/4 C 10.0 Sugar, Confectioners 1/4 C 29.9 Short Ribs 6 oz 0.0 Stew Meat 6 oz 0.0 Coconut Flour 1/4 C 6.0 Sugar, White 1/4 C 50.4 Sirloin Steak 6 oz 0.0 Skirt Steak 6 oz 0.0 Tenderloin 6 oz 0.0 , Sugar & Stevia Blend 1/4 C 48.0 Tenderloin 6 oz 0.0 Canned, Regular 1/2 C 2.0 Truvia Baking Blend 1/4 C 48.0 Top Loin 6 oz 0.0 Game Meats Cornmeal 2 T 9.7 Pure Vanilla & Other Extracts 1 t 0.0 Beefalo 6 oz 0.0 Cream of Tartar 1 t 1.8 Veal Buffalo (Bison) 6 oz 0.0 Xylitol 1 T 0.0 Rabbit 6 oz 0.0 Dried Egg Whites 2 T 0.8 Breast 6 oz 0.0 Chop, Loin or Rib 6 oz 0.0 Venison 6 oz 0.0 Egg Replacement 1 oz 0.5 Cutlet 6 oz 0.0 Erythritol 1 T 0.0 Ground 6 oz 0.0 Frankfurters Flaxseed Meal 1/4 C 0.0 Loin 6 oz 0.0 Beef 1 frank 1.8 Beef & Pork 1 frank 3.7 Flour, White, All Purpose 1/4 C 23.0 Round Steak 6 oz 0.0 Scallops 6 oz 0.0 Hebrew National 1 frank 1.0 Flour, Whole Wheat Shank 6 oz 0.0 Pork 1 frank 0.1 All Purpose 1/4 C 18.4 Shoulder 6 oz 0.0 Pastry 1/4 C 19.0 Stew Meat 6 oz 0.0 Andouille, Pork 1 link 0.5 Gelatin, Unflavored for Beef 2 oz 0.2 Goat Beef & Pork 1 link 1.1 Baking & Canning 1 env 0.0 Roast 6 oz 0.0 Bratwurst 1 link 2.4

6 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 7 BEEF, LAMB, PORK Net Net Amount Carbs BEVERAGES Amount Carbs & OTHER MEATS continued & ALCOHOLIC Net Roast Beef, Sliced 1 oz 3.0 BEVERAGES Starbucks Amount Carbs Salami Caffè Americano 12 oz 2.0 Beef 3 sl 1.5 Net Caffè Latte Breakfast, Pork 1 link 0.0 Amount Carbs Beef & Pork 3 sl 1.0 w/ Whole Milk 12 oz 14.0 Bulk, Pork 3 oz 0.0 Pork 3 sl 0.5 Cappuccino Cheddarwurst 1 link 5.0 Sopressata (dry salami) 1 oz 1.0 Chocolate Drinks w/ Whole Milk 12 oz 9.0 Cheese Dog 1 link 3.8 Canfield’s Diet Chocolate Chicken w/ Apple 2 oz 1.3 Frozen Heat & Eat Meals Fudge Soda 12 oz 0.0 Espresso, Black 12 oz 0.0 Chicken w/ Dried Tomato 2 oz 1.3 (Also see Atkins & Other Low-Carb Hot Cocoa 1 pkt 22.4 Espresso w/ Whole Milk 12 oz 9.0 Chicken & Turkey w/ Gruyère 2 oz 0.0 Specialty Foods) Hot Cocoa Frappuccino, Bottled 9.5 oz 37.0 Chorizo 2 oz 1.1 Latte, Iced, Family Buffet w/ Marshmallows 1 pkt 14.3 Italian, Hot 2 oz 0.7 Salisbury Steaks 1 serv 5.0 w/ Whole Milk 12 oz 10.0 Nestlé Carb Select Italian, Sweet 2 oz 1.2 Harris Ranch Beef Mocha w/ Whole Milk 12 oz 30.0 Kielbasa, Beef 2 oz 1.6 Hot Cocoa Mix 1 pkt 4.0 Swiss Steak Dinner 5 oz 10.0 Mocha Frappuccino 12 oz 38.3 Kielbasa, Beef & Pork 2 oz 1.6 Steak Umm Sliced Steaks 1 ea 0.0 No-Mu Hot Chocolate Kielbasa, Pork & Turkey 2 oz 2.2 Stouffer’s Dinners Powder 6 g 2.0 Knockwurst 1 link 2.3 Carbonated Beverages, Beef Pot Roast w/ Swiss Miss, Diet, Linguica 2 oz 1.0 Roasted Potatoes & Soda, Mixers Hot Cocoa Mix 1 pkt 3.0 Smoked, Beef 4 oz 2.7 Vegetables 1 serv 23.0 Cherry Cola 12 oz 39.0 Smoked, Hot 4 oz 1.3 Creamed Chipped Beef 1 serv 11.0 Swiss Miss Hot Cocoa, Cherry Cola, Diet 12 oz 0.0 Homestyle Beef Skillet No Sugar Added 1 pkt 0.0 Club Soda 12 oz 0.0 Deli, Luncheon and Cured Meats Dinner 1 serv 31.0 Cola 12 oz 35.2 Bologna Green Peppers Stuffed w/ Coffee & Coffee Drinks Cola, Diet 12 oz 0.0 Beef 3 sl 2.1 Beef & Tomato Sauce 1 serv 18.0 Cappuccino Diet Sodas, all flavors 12 oz 0.0 Beef & Pork 3 sl 2.2 Lasagna w/ Instant Powder 1 t 2.8 Fruit Refreshers, Ham, Deli Style Meat & Sauce 1 serv 24.0 Sugar Free, all flavors 12 oz 0.0 Baked, sliced 6 oz 3.2 Rotini 1 serv 35.0 Instant Powder, Decaf 1 t 2.8 Boiled, sliced 6 oz 3.0 Oven Roasted Beef Sugar Free Mix 3 T 3.0 Ginger Ale 12 oz 32.1 Deviled 4 oz 1.9 w/ Broccoli & Cheese Sugar Free Mix, Decaf 3 T 3.0 Ginger Ale, Diet 12 oz 0.0 Honey Cured, sliced 6 oz 3.8 Sauce 1 serv 16.0 Coffee Grape Soda 12 oz 41.7 Liverwurst 4 sl 5.8 1 serv 28.0 Black, Brewed 1 C 0.0 Grape Soda, Diet 12 oz 0.0 Mortadella 6 oz 5.2 Skillet Beef Lemon/Lime Soda 12 oz 38.0 Black, Decaf, Brewed 1 C 0.0 Olive Loaf 3 sl 5.9 Stroganoff 1 serv 32.0 Lemon/Lime Soda, Diet 12 oz 0.0 Pancetta 3 oz 0.0 Decaf, Instant 1 C 0.8 Veal Parmigianino 1 pkg 55.0 Root Beer/Birch Beer 12 oz 42.0 Pastrami, Beef 1 sl 0.6 With 1 T Cream 1 C 0.4 Yankee Pot Roast 1 serv 38.0 Root Beer/Birch Beer, Diet 12 oz 0.0 Pepperoni 6 oz 0.0 With 1 T Whole Milk 1 C 0.7 Seltzer 12 oz 0.0 Pork Roll 5 sl 0.6 Iced, w/ 1 T Whole Milk 12 oz 0.7 Prosciutto 6 oz 0.0 Seltzer, Essence Flavored 12 oz 0.0

8 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 9 BEVERAGES & Net BEVERAGES & Net ALCOHOLIC BEVERAGES continued Amount Carbs ALCOHOLIC BEVERAGES continued Amount Carbs

Net Orange, fresh 4 oz 12.7 Net Alcoholic Beverages Amount Carbs Orange, from concentrate 4 oz 12.0 Amount Carbs Beer Orange-Peach-Mango 4 oz 14.0 “Lite” 12 oz 5.6 Tonic Water 12 oz 32.2 Brewed Tea Orange-Strawberry-Banana 4 oz 14.2 Low Carb 12 oz 2.5 Tonic Water, Sugar Free 12 oz 0.0 Black 8 oz 0.0 Passion Fruit, fresh 4 oz 16.6 Near (>0.5% alcohol) 12 oz 13.7 With 1 T Milk 8 oz 0.7 Nonalcoholic 12 oz 14.1 Peach Nectar, canned 4 oz 16.6 With 1 T Cream 8 oz 0.4 Energy Sports Drinks Bourbon 1 oz 0.0 Pear Nectar, canned 4 oz 19.0 Chamomille 8 oz 0.5 Amp Energy 8 oz 29.0 Champagne 1 oz 2-3 Pineapple, unsweetened 4 oz 15.8 Peppermint 8 oz 0.0 Amp Energy, Sugar Free 8 oz 0.0 Gin 1 oz 0.0 Prune 4 oz 21.1 Iced Tea Coconut Water, Fresh 8 oz 6.3 Rum 1 oz 0.0 Tangerine-Orange 4 oz 12.5 Diet 8 oz 0.0 Gatorade 8 oz 15.7 Scotch 1 oz 0.0 Lipton Pureleaf, Monster 8 oz 27.0 Sherry, Dry 1 oz 4.7 Kool-Aid, Sugar Free Mix, Unsweetened 8 oz 0.0 Monster, Sugar Free 8 oz 1.0 Vodka 1 oz 0.0 all flavors 1 pkt 0.0 Sweetened 8 oz 21.0 Red Bull 8.4 oz 28.0 Wine, Red 3.5 oz 2.6 True Lemon Mix 1/8 pkt 1.0 Red Bull, Sugar Free 8.4 oz 3.0 Wine, Rosé 3.5 oz 2.4 Lemonade / Limeade Unsweetened, from instant 8 oz 0.4 Wine, White, Sauvignon 3.5 oz 2.0 Canned, No Added Sugar 8 oz 0.0 Fruit Juices With Stevia 8 oz 0.0 Crystal Light 8 oz 0.0 Apple, unsweetened 4 oz 13.8 Cocktail Mixes Bottled, Diet 8 oz 1.3 Vegetable Juices Apricot Nectar 4 oz 17.3 Bloody Mary 3.5 oz 3.3 Bottled, sweetened 8 oz 29.0 Carrot 4 oz 10.0 Cranberry Juice Cocktail, Margarita 3.5 oz 13.8 Minute Maid Light, bottled 8 oz 2.0 Clam & Tomato 4 oz 14.0 Frozen Concentrate 2 T 18.6 Margarita, Baja Bob’s Prepared from concentrate 8 oz 25.8 Tomato 4 oz 4.0 Cranberry Juice Cocktail, Low Carb 4 oz 0.0 Prepared from powder 8 oz 17.6 Vegetable Juice Cocktail 4 oz 4.5 Light 4 oz 5.5 Margarita, True Lemon Mix 1 pkt 0.0 Cranberry Juice Cocktail 4 oz 17.1 Master of Mixes, Lite 4 oz 3.0 True Lime Mix 1 pkt 0.0 Vitamin Water Fruitables Mixed Mojito, Baja Bob’s True Grapefruit Mix 1 pkt 0.0 Glaceau 12 oz 13.0 Fruit & Vegetable 4 oz Low Carb 4 oz 0.0 16-18 Glaceau Zero, Sugar Free 12 oz 0.0 True Orange Mix 1 pkt 0.0 Piña Colada 3.5 oz 22.2 Fruit Punch 4 oz 15.0 Nestlé, Sugar Free 12 oz 0.0 Grape, unsweetened 4 oz 18.4 Screwdriver 3.5 oz 8.5 Tea & Tea Drinks Skinny Water, Sugar Free 12 oz 0.0 Grapefruit, sweetened 4 oz 13.8 Strawberry Daiquiri, Bottled Iced Tea Lt. Blender’s Sugar Free 4 oz 5.0 Grapefruit, unsweetened 4 oz 10.9 Water Green, unsweetened 8 oz 0.0 Strawberry Daiquiri, Guava Nectar 4 oz 17.4 Bottled 8 oz 0.0 Lemon Flavored 8 oz 22.0 Master of Mixes, Lite 4 oz 5.6 Lemon 2 T 2.0 Sparking Mineral 8 oz 0.0 Lemon Flavored, Diet 8 oz 0.0 Sweet ‘N Sour, Lime 2 T 2.4 Spring 8 oz 0.0 Raspberry, Diet 8 oz 1.0 Master of Mixes, Lite 4 oz 8.0 Mango Nectar 4 oz 16.1 Tap 8 oz 0.0

10 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 11 Net BREADS, CRACKERS, Net BREADS, CRACKERS, Amount Carbs Amount Carbs TORTILLAS & WRAPS TORTILLAS & WRAPS continued Crackers Net La Tortilla Factory Gourmet Net Amy Lyn’s Original Flax Thins 5 ea 2.0 Amount Carbs Whole Rye 1 ea 8.0 Amount Carbs Blue Diamond White 1 ea 10.0 Light Rye 2 sl 10.0 Breads Almond Nut Thins 17 ea 22.0 Master Choice Carr’s Whole Wheat 2 ea 10.0 Rye & Oat Bran 2 sl 8.0 Multigrain 1 ea 5.0 Bran 1 sl 10.6 Sesame Rye 2 sl 8.0 Ezekiel 1 sl 12.0 Cheez-It 12 ea 7.8 Rosemary 1 ea 9.0 FlatOut Multigrain Crisps 1 ea 9.0 Wasa Rye 1 ea 6.0 French 1 sl 15.3 Fiber 1 sl 6.0 Italian 1 sl 13.4 JJ Flats 1 ea 2.8 Matzoh, Plain 1 ea 22.6 Hearty Rye 1 sl 9.0 Muffins Oatmeal 1 sl 12.0 Light Rye 1 sl 11.0 Pumpernickel 1 sl 11.6 Matzoh, Whole Wheat 1 ea 18.8 Food for Life Sprouted Whole Melba Toast 1 ea 3.5 Multigrain 1 sl 9.0 Grain English Muffins 1 ea 12.0 Pumpernickel, Sesame 1 sl 9.0 100% Rye Meal 1 sl 16.5 Melba Toast, Rye 1 ea 4.0 Melba Toast, Whole Wheat 1 ea 3.5 Sourdough 1 sl 7.0 Tortillas Pumpernickel, Thin Sliced 1 sl 8.2 100% Whole Grain 1 sl 8.0 Raisin 1 sl 12.5 San-J Brown Rice Buena Vida Whole Wheat 1 ea 4.0 Rye 1 sl 12.1 w/ Sesame Seeds 3 ea 9.6 Corn 6" 10.8 Flatbreads & Wraps Rye, 100% 1 sl 17.0 Stone-Ground Wheat 5 ea 10.3 Flour 6" 14.5 100% Stone-Ground Wheat 3 ea 6.2 FlatOuts Whole Wheat 8" 19.0 Sourdough 1 sl 34.6 FoldIt 5-Grain Flax 1 ea 8.0 Sprouted Whole Wheat 1 sl 18.0 Triscuit 3 ea 8.0 La Tortilla Company Wheat Thins 8 ea 10.0 Hungry Girl 100% Whole Wheat Garlic Herb 1 ea 3.0 Sunflower Seed 1 sl 17.0 Whole Wheat 1 ea 8.0 White 1 sl 12.1 Green Onion 1 ea 4.0 Crispbreads Light 1 ea 6.1 Original, medium 1 ea 3.0 Whole Grain 1 sl 9.3 Traditional 1 ea 21.0 100% Whole Grain 1 sl 9.0 Ak-Mak 5 ea 16.0 Original, large 1 ea 6.0 Finn Crisp Joseph’s Lavash Mama Lupe Three-Net Whole Wheat 1 sl 9.8 Flax, Oat Bran & 100% Whole Wheat 1 sl 10.0 Caraway 2 sl 8.0 Impact Carb 1 ea 3.0 Multigrain 2 sl 8.0 Whole Wheat 1/2 ea 4.0 Mission Reduced Carb Roll-Ups 1/2 ea 20.0 Breadsticks Original 2 sl 8.0 Whole Wheat 10" 8.0 GG Scandinavian Wrap, Flax, Oat Whole Wheat 12" 13.0 Delallo Thin Bran & Whole Wheat 1 ea 7.0 100% Whole Wheat 1 oz 21.0 Bran Crispbread 1 ea 2.0 Santa Fe Carb Chopper Kavli Whole Wheat Roll-Ups 1/2 ea 17.0 Wheat 1 ea 4.0 Granforno Whole Wheat 5 ea 7.0 Pita Pepperidge Farm Snack Crispy Thin 3 sl 11.0 Flour 1 ea 4.0 Five-Grain 1 sl 7.0 White 6.5" 32.1 Tumaro’s Gourmet Low Carb Sticks, Toasted Sesame 6 ea 9.0 Whole Wheat 6.5" 30.5 Racconto Thin, Heart Thin 1 sl 6.0 Garden-Vegetable 1 ea 4.0 100% Whole Wheat 4 ea 8.0 Nejaimes Lavash Crisps Green Onion 1 ea 5.0 Flatbread 1 ea 10.0 Wraps Multigrain 1 ea 4.0 Flatbread, Sesame 1 ea 9.0 Don Pancho’s Low-Carb Salsa 1 ea 5.0 Ryvita Whole Wheat, large 1 ea 5.0 Dark Rye 2 sl 10.0 Whole Wheat, medium 1 ea 3.0 Flavorful Fiber 2 sl 11.0

12 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 13 Net Net CANDY & Amount Carbs CEREALS Amount Carbs CHEWING GUM Net Hard Candy Amount Carbs Rolled, dry 1/3 C 19.0 Net Amount Baskin-Robbins Sugar Free, Steel Cut Carbs Hot all flavors 4 ea 0.0 (Scottish/Irish), dry 1/4 C 11.5 Bob’s Red Mill Hot Caramels Crystal Light Sugar Free, Whole Grain 1/4 C 21.7 Asher’s Sugar Free all flavors 4 ea 0.0 Cereal w/Flax Meal, dry 1/3 C 17.0 Maltex Hot Wheat Cream of Rice, dry 1/4 C 36.0 Pecan Caramel 3 oz 0.0 Jolly Rancher 4 ea 0.0 Cereal, dry 1/3 C 32.0 Cream of Wheat Almond Butter Toffee 3 oz 0.0 Lifesavers 4 ea 1.0 Pocono Cream Instant Healthy Grain w/ Judy’s Sugar Free Lifesavers Sugar Free 4 ea 0.0 of Buckwheat, dry 1/4 C 35.0 Maple Brown Sugar 1 pkt 24.0 Almond Caramel Clusters 1 ea 2.0 Nestlé Sugar Free Nips Hodgson Mill Bulgur Instant, Original, in bowl 1.5 oz 32.0 Vanilla Pecan Caramels 1 ea <1.0 Caramel 2 ea 0.0 Wheat w/ Soy Grits, dry 1/4 C 23.0 Instant, prepared w/ water 1/2 C 14.3 Peanut Brittle 2 oz 2.0 Coffee 2 ea 0.0 Wheatena Healthy Grains, Toasted Wheat, dry 1/3 C 27.0 Jelly Belly Sugar-Free Instant, in bowl 1.5 oz 24.0 Chewing Gum Whole Grain, 2-Minute 3 T 19.0 Gummie Bears 25 ea 1.0 Ready-to-Eat Eclipse Sugar Free, all flavors 2 ea 0.0 Jelly Beans 35 ea 5.0 Ewehorn Brown Rice Cream 1/4 C 35.0 Alpen Muesli, Orbit, all favors 1 ea 0.0 Farina, Enriched, dry 3 T 24.0 Jordan Almonds, Sugar Free 10 ea 1.0 No Sugar Added 2/3 C 34.0 Grits, Instant, dry 1 oz 20.0 Barbara’s Organic Soy Chocolate Heartland Oat Bran Marshmallows Essence Crispy Whole Asher’s Sugar Free Hot Cereal, dry 1/3 C 16.0 La Nouba Sugar Free Wheat Flakes 3/4 C 20.0 Cordial Cherries 3 ea 0.0 Chocolate Covered 1 ea 0.0 Lundberg Family Farms Brown Cascadian Farm Organic Dark Chocolate Plain 1 ea 0.0 Rice Hot Cereal, dry 1/4 C 29.0 Ancient Grains 1 C 36.0 Raspberry Jellies 3 ea 1.0 Mother’s Whole Wheat Cascadian Farm Purely O’s 1 C 19.0 Hot Cereal, dry 1/2 C 26.0 Mint Patties 2 ea 1.0 Mints Cheerios, Multigrain 1 C 17.0 Pretzel Bites 10 ea 9.0 Altoids Smalls, Sugar Free, Oats/Oatmeal Corn Chex 1 C 24.0 Dove Sugar Free all flavors 1 ea 0.0 Homestat Farm Quick Steel Corn Flakes 1 C 11.7 w/ Chocolate Crème 5 ea 2.0 Eclipse, all flavors 3 ea 0.0 Cut Oats & Chia w/Flax Crispix Corn & Rice 1 C 24.0 & Rye Flakes, dry 1/4 C 20.0 Hersey’s Sugar Free 3 oz 4.3 Sweet ‘n Low Eden Kamut Flakes 1/2 C 30.0 Instant, Cinnamon Spice 1 pkt 32.9 Kopper Dark Chocolate Cool Peppermints 1 ea 0.0 Fiber One Instant, Plain 1 pkt 16.0 Covered Espresso Beans 32 ea 2.0 Pep-O-Mints 4 ea 16.0 Heart Healthy Blend 3/4 C 31.0 Malt-o-Meal Lucienne’s Sugar Free Dark Pep-O-Mints, Sugar Free 4 ea 0.0 Original 1/2 C 11.0 Quick Oats, dry 1/2 C 23.0 Chocolate, all flavors 1 bar 6.2 Winto-O-Green 4 ea 16.0 Food for Life Ezekiel 1/2 C 34.0 Winto-O-Green, Sugar Free 4 ea 0.0 Quick Cooking, dry 1/4 C 12.5 Health Valley Heart Wise 1 C 30.0 Rolled, cooked 1/2 C 12.1

14 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 15 CEREALS continued Net Net Amount Carbs CONDIMENTS Amount Carbs Net & SEASONINGS Amount Carbs Special K Coriander, ground 1 t 0.0 Original 1 C 21.0 Net Crab/Shrimp Boil Mix 1 T 0.0 Health Valley High Fiber Amount Carbs Protein Plus 3/4 C 9.0 Creole 1 T 0.0 Skinnys F-Factor 1/2 C 9.0 Spelt Flakes 1/2 C 31.0 Allspice, ground 1 t 1.0 Cumin Seed, ground 1 t 0.1 Health Valley Organic Total Anchovy Paste 1 T 0.0 Curry Powder 1 T 0.0 Oat Bran Flakes 3/4 C 20.0 Whole Grain 3/4 C 20.0 Bacon Pieces, Dill Weed, dried 1 T 1.3 Grape-Nuts Dill Weed, fresh, chopped 1 T 0.0 Protein 3/4 C 8.0 Jarred/canned 1/2 oz 0.0 3/4 Bacon Bits, Imitation 1/2 oz 2.6 Garlic Flakes C 21.0 Wheat Bran, raw 2 T 1.6 Basil, fresh, chopped 1 T 0.0 Clove 1 ea 0.9 Organic 1/2 C 38.0 Wheat Germ, toasted 2 T 4.9 Basil, dried 1 T 0.2 Minced, fresh or jarred 1 T 2.6 Kashi Wheaties Toasted Go Lean Crunch! 1 C 28.0 Bay Leaves, dried 1 ea 0.1 Minced, dried 1 T 4.7 Whole Wheat Flakes 3/4 C 19.0 Powder 1 t 1.6 7 Wholegrain Nuggets 1/2 C 40.0 Bragg’s Liquid Aminos 1 T 0.0 Salt 1 T 0.0 7 Wholegrain Puffs 1 C 14.0 Capers, drained 1 T 0.2 Celery Salt 1 t 0.0 Ginger, ground 1 T 3.1 Kellogg’s All-Bran Chile Peppers Ginger Root, fresh, grated 1 T 1.0 Buds 1/3 C 11.0 Ancho, dried 1 ea 5.1 Horseradish, prepared 1 t 0.4 Original 1/2 C 13.0 Cayenne, Roasted, Italian Seasoning 1 T 0.0 Nature’s Path Organic Canned, whole 1 ea 5.0 Lawry’s Seasoned Salt 1 t 0.0 Simply Fiber 1 C 17.0 Chipotle en Adobe 9 sl 1.0 Lemon Peel, fresh, grated 1 T 0.3 Smart Bran w/ Psyllium Hot Cherry, fresh, whole 1 ea 2.0 Lemon-Pepper Seasoning 1 t 0.0 & Oat Bran 2/3 C 11.0 Hot Cherry, canned, whole 1 oz 2.0 Liquid Smoke 1 T 0.0 Oat Bran, raw 2 T 6.0 Jalapeño, fresh, sliced 1/2 C 1.7 Marmite Yeast Extract 1 T 0.8 Product 19 1 C 24.0 Jalapeño, pickled, sliced 1 oz 0.5 Paste Puffed Brown Rice 1 C 13.0 Pasilla, dried, whole 1 ea 1.7 Mellow Brown 1 T 3.0 Puffed Corn 1 C 11.0 Serrano, chopped 1/2 C 1.8 Mellow Red 1 T 3.0 Puffed Kamut 1 C 9.0 Chile Powder 1 T 0.0 Mellow White 1 T 3.0 Puffed Millet 1 C 10.0 Chinese 5-Spice Powder 1 t 0.0 Mrs. Dash 1 t 0.0 Puffed Rice 1 C 12.0 Chives, fresh, chopped 1 T 0.1 Mustard Chinese 1 t 0.2 Puffed Wheat 1 C 10.0 Chives, dehydrated, chopped 1 T 0.1 Cilantro, fresh, chopped 1 T 0.0 Dijon 1 t 1.0 Shredded Wheat Cinnamon, ground 1 t 0.7 Honey 1 t 1.0 Large Biscuit 2 26.0 Clam Juice 8 oz 0.2 Powder 1 t 0.4 Spoon Size, w/ Bran 1 C 32.8 Cloves, ground 1 t 0.6 Spicy Brown 1 t 0.0 Spoon Size, Whole Grain 1 C 34.0 Coconut Milk, canned 1 C 6.4 Yellow 1 t 0.1 Coconut Milk, Light, canned 1 C 4.0

16 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 17 CONDIMENTS Net Net DAIRY, EGGS Amount Carbs Amount Carbs & SEASONINGS continued & DAIRY SUBSTITUTES Strawberry 2 T 4.4 Raclette 1 oz 0.0 Net Net Sundried Tomato & Basil 2 T 2.0 Ricotta, Part Skim 1/4 C 3.2 Amount Carbs Amount Carbs Cream Cheese, Whipped Ricotta, Whole Milk 1/4 C 1.9 Nutmeg, ground 1/2 t 0.3 Butter & Chive & Onion 2 T 1.8 Roquefort 1 oz 0.6 Olives (see Vegetables) Ghee 1 t 0.0 Original 2 T 0.8 Romano, chunk 1 oz 1.0 Onion, minced, dried 1 T 3.7 Stick Butter 1 C 0.1 Edam 1 oz 0.4 Romano, grated 1 T 0.0 Emmentaler 1 oz 0.0 Stilton 1 oz 0.0 Orange Peel, grated, fresh 1/2 t 0.4 Stick Butter 1 T 0.0 Feta 1 oz 1.2 String 1 oz 1.0 Oregano, dried 1 T 0.8 Stick Margarine 1 T 0.1 Fontina 1 oz 0.4 Swiss 1 oz 1.5 Paprika 1 T 1.3 Whipped Butter 1 C 0.1 Goat, Aged 1 oz 0.6 Velveeta 1 oz 2.8 Parsley, fresh, chopped 1 T 0.1 Whipped Butter 1 T 0.0 Goat, Soft (Chèvre) 1 oz 0.3 Pepper, black, ground 1 t 0.9 Whipped Margarine 1 T 0.0 Gorgonzola 1 oz 1.1 Cream & Creamers Pepper, red, crushed 1 t 0.5 Gouda 1 oz 0.6 Coffee-mate Pickle Spear, Dill or Kosher 1 ea 0.5 Cheese American 1 sl 1.5 Gruyère 1 oz 0.1 Original, powder 1 t 2.0 Pickle, Dill, whole, 4-inch 1 ea 2.0 Asiago 1 oz 0.5 Havarti 1 oz 0.0 Fat-Free Hazelnut, liquid 1 T 5.0 Pickle Relish 1 T 3.3 Appenzeller 1 oz 0.0 Jarlsberg 1 oz 1.2 Natural Bliss Vanilla, liquid 1 T 5.0 Pickle, Sweet, Midget 1 ea 1.2 Blue Cheese, crumbled 2 T 0.4 Laughing Cow 1 wedge 1.0 Sugar-Free French Pimento (Roasted Red Pepper) 1 oz 0.9 Boursin, Garden Herb 2 T 1.0 Limburger 1 oz 0.1 Vanilla, liquid 1 T 2.0 Poultry Seasoning 1 t 0.8 Brie 1 oz 0.1 Manchego 1 oz 0.0 Condensed Milk, Pumpkin Pie Spice Mix 1 t 0.9 Camembert 1 oz 0.1 Mascarpone 1 oz 0.0 Sweetened, canned 1 T 20.8 Rosemary, dried 1 T 0.8 Cheddar 1 oz 0.4 Maytag Blue 1 oz 0.6 Cream Sage, ground 1 t 0.1 Cheez Whiz 2 T 5.6 Monterey Jack 1 oz 0.2 Heavy, liquid 1 T 0.4 Salt 1 t 0.0 Colby 1 oz 0.7 Mozzarella Heavy, whipped 1 T 0.2 Spike Seasoning, Original 1 t 0.0 Cottage Cheese Fresh Balls 1 oz 0.0 Light 1 T 0.6 Tahini (Sesame Paste) 2 T 5.0 Curds, 2% fat 1/2 C 4.1 Part Skim 1 oz 0.8 Half-and-Half 1 T 0.3 Thai Chile Paste 1 T 0.0 Creamed, 4% fat 1/2 C 6.0 Smoked 1 oz 0.0 International Delight Thyme, dried 1 T 0.8 Low-Fat, Chive 1/2 C 5.0 Whole Milk 1 oz 0.6 Amaretto, Low Fat 1 T 7.0 Wasabi Paste 1 t 2.0 Cream Cheese, Brick Muenster 1 oz 0.3 French Vanilla 1 T 6.0 Wasabi, powdered 1 t 1.5 Fat Free 2 T 2.2 Paneer 1 oz 1.0 MimicCrème Neufchatel 2 T 1.0 Parmesan, chunk 1 oz 0.9 Almond & Cashew Crème, Original 2 T 1.2 Parmesan, grated 1 T 0.2 Unsweetened Original 1 T 0.0 Cream Cheese, Soft Parmigiano-Reggiano, grated 1 T 0.0 Almond & Cashew Crème, Blueberry 2 T 4.4 Port Wine Spread 2 T 3.0 Sugar Free 1 T 1.0 Chive & Onion 2 T 2.0 Provolone 1 oz 0.6 Silk Soymilk “Creamer,” Garden Vegetable 2 T 2.1 Queso Blanco 1 oz 0.0 Original, Unsweetened 1 T 1.0 Regular 2 T 2.0 Queso Fresco 1 oz 1.5

18 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 19 DAIRY, EGGS Net Net Amount Carbs DESSERTS Amount Carbs & DAIRY SUBSTITUTES continued Net

Net Chocolate Flavored 1 C 17.8 Amount Carbs Dreyer’s/Edy’s Slow Churned, Amount Carbs Plain 1 C 7.3 No Sugar Added Cheesecake Plain, Unsweetened 1 C 1.0 Butter Pecan 1/2 C 13.0 So Delicious Coconut Milk Vanilla, Unsweetened 1 C 1.0 Cheesecake Factory “Creamer,” Original, Coffee 1/2 C 6.0 Coconut Milk Beverage Low Carb 1/12 11.0 Unsweetened 1 T 1.0 Cookie Dough 1/2 C 8.0 Chocolate Flavored 1 C 11.0 Junior’s Sugar Free Sour cream Neapolitan 1/2 C 12.0 Plain 1 C 7.0 Low-Carb 1/12 3.2 Light 1 C 17.6 Plain, Unsweetened 1 C 1.0 Triple Chocolate 1/2 C 7.0 Regular 2 T 0.7 , Vanilla Bean 1/2 C 6.0 Gelatin Regular 1 C 5.5 Plain 1 C 25.0 Gelatin Mix, Sugar Free, Vanilla 1 C 28.0 Frozen Treats Eggs all flavors 1 serving 0.0 Breyer’s Carb Smart Raw 1 ea 0.4 Chocolate Flavored 1 C 21.7 Jell-O Snacks, Sugar-Free, Fudge Bar 1 ea 3.0 Raw, White only 1 ea 0.2 Plain 1 C 10.0 all flavors 1 ea 0.0 Fried 1 ea 0.4 Vanilla & Almond Plain, Unsweetened 1 C 2.0 Knox MixChief Poached/Boiled 1 ea 0.4 Ice Cream Bar 1 ea 5.0 Unflavored Gelatin 1.8 g 0.0 Scrambled, w/ Milk 1 ea Vanilla Ice Cream Bar, 1.0 Yogurt & Kefir Scrambled Egg Substitute Ready to Eat Gelatin, Chocolate Coated 1 ea 5.0 Chobani Greek Yogurt Sugar Free 1 ea 0.0 (from frozen) 1/4 C 2.0 Nonfat Plain 6 oz 7.0 Creamsicle Sugar Free SmartGels Sugar Free, Nonfat Lemon 6 oz 20.0 Healthy Bunch 1 ea 2.0 Milk Nonfat Strawberry 6 oz 20.0 all flavors 1 ea 1.0 Dreyer’s/Edy’s Fruit Bars, No Buttermilk Fage Total Classic Whole Snack Pack Sugar Free Sugar Added, all flavors 1 ea 4.0 Cultured from 1% Fat Milk Greek Yogurt, Plain, Juicy Gels, all flavors 1 ea 2.0 (Skim) Milk 1 C 13.0 Fudgsicle Sugar Free Unsweetened 4 oz 6.1 Healthy Bunch 1 ea 5.0 Cultured from Reduced Kefir Smoothie Ice Cream Klondike No Sugar Added Fat Milk 1 C 13.0 Low Carb, Plain 8 oz 6.0 Chocolate Flavored, 2% 1 C 28.6 Breyer’s Carb Smart Vanilla Bar 1 ea 11.0 Whole Milk, Plain 8 oz 12.0 Chocolate 1/2 C 4.0 Evaporated, 2% Nonfat 2 T 3.0 Oikas Whole Milk Popsicle Sugar Free Healthy French Vanilla 1/2 C 4.0 Evaporated, Whole 2 T 3.2 Greek Yogurt, Plain, Bunch, all flavors 1 ea 2.0 Nonfat/Skim 1 C 12.2 Breyer’s, No Sugar Added Unsweetened 1/2 C 4.5 Sherbet, No Sugar Added, Reduced Fat 2% 1 C 11.7 Butter Pecan 1/2 C 5.0 So Delicious Coconut Lemon, Lime or Orange 1/2 C 18.0 Strawberry Flavored, 2% 1 C 31.0 Original “Yogurt” French Vanilla 1/2 C 5.0 Whole 1 C 11.7 Beverage 8 oz 3.0 Vanilla, Chocolate, Yogurt, Whole Milk, & Strawberry 1/2 C 6.0 Milk Substitutes Plain, Unsweetened 4 oz 5.3 Almond Milk

20 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 21 DESSERTS continued Net Net Amount Carbs FISH & SHELLFISH Amount Carbs Net Net Amount Carbs Steel’s Nature Sweet Amount Carbs Mackerel 6 oz 0.0 Chocolate Syrup 2 T 1.0 Mahi-mahi 6 oz 0.0 Nondairy Frozen Treats Fish Fudge Sauce 2 T 2.0 Monk Fish 6 oz 0.0 So Delicious Coconut Milk Anchovies Torani Sugar Free, Orange Roughy 6 oz 0.0 “Ice Cream” No Sugar Added Canned in Oil 6 oz 0.0 All flavors 2 T 0.0 Perch 6 oz 0.0 Chocolate 1/2 C 8.0 U-Bet Sugar Free Fresh 6 oz 0.0 Mini Fudge Bar 1 ea Pike, Wall-Eyed & Yellow 6 oz 0.0 6.0 Chocolate Syrup 2 T 0.0 Bass, all varieties 6 oz 0.0 Mini Vanilla Bar 1 ea 10.0 Sablefish (Black Cod) 6 oz 0.0 Blackfish (Taurog) 6 oz 0.0 Vanilla Bean 1/2 C 9.0 Salmon Whipped Toppings Bluefish 6 oz 0.0 Tofutti No Sugar Added Canned 6 oz 0.0 Cool Whip, Sugar Free 2 T 2.0 Butterfish 6 oz 0.0 Coffee Break Treats 1 ea 5.0 Fresh 6 oz 0.0 Cool Whip Lite 2 T 3.0 Carp 6 oz 0.0 Fudge Treats 1 ea 6.0 Lox/Smoked 6 oz 0.0 Cool Whip Regula 2 T 2.0 Catfish 6 oz 0.0 Chocolate Dipped Hood Sugar Free Sardines, Canned Mint Treats 1 ea Cod, fresh 6 oz 0.0 7.0 Light Whipped Cream 2 T 0.0 In Mustard Sauce 6 oz 0.0 Cod, dried, salted 3 oz 0.0 Reddi-wip Real Cream In Tomato Sauce 6 oz 0.8 Puddings and Pies Eel 6 oz 0.0 Chocolate 2 T 1.0 In Oil 6 oz 0.0 Fifty50 Graham Cracker Flounder 6 oz 0.0 Original 2 T 1.0 Shark, Blue & Mako 6 oz 0.0 Crust, sugar free 1/2 C 10.0 Fish Sticks 6 pieces 33.2 Walden Farms Sugar Free Snapper/Red Snapper 6 oz 0.0 Jell-O Sugar Free Pudding Gefilte Fish 1 piece 2.0 Marshmallow Dip 2 T 0.0 Sole 6 oz 0.0 Singles, Mix, all flavors 1 ea 6.0 Grouper 6 oz 0.0 Swordfish 6 oz 0.0 Snacks, Chocolate 3.8 oz 5.0 Haddock (Scrod) Swiss Miss Sugar Free Tilapia 6 oz 0.0 Fresh 6 oz 0.0 Chocolate Pudding 3.3 oz 5.0 Tile Fish 6 oz 0.0 Smoked/Finnan Haddie 6 oz 0.0 Trout, all varieties 6 oz 0.0 Halibut 6 oz 0.0 Syrups and Toppings Tuna, canned 6 oz 0.0 Herring Da Vinci Gourmet Sugar Tuna, Deli Salad 6 oz 16.0 Cured 2 oz 0.0 Free, all flavors 2 T 0.0 Tuna, fresh 6 oz 0.0 Fresh 6 oz 0.0 Hershey Sugar Free Turbot 6 oz 0.0 Chocolate 2 T 0.0 In Sour Cream 1/4 C 5.0 Whitefish Strawberry 2 T 0.0 Pickled 1/4 C 3.4 Fresh 6 oz 0.0 Smucker’s Sugar Free John Dory (St. Peter’s Fish) 6 oz 0.0 Smoked 6 oz 0.0 Caramel 2 T 0.0 Kingfish (King Mackerel) 6 oz 0.0 Chocolate 2 T 0.0 Salad 4 T 3.0

22 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 23 FISH & SHELLFISH continued Net Net Amount Carbs FRUIT Amount Carbs Net Net Amount Carbs Oysters Amount Carbs Blueberries Canned 2 oz 4.5 Canned in Light Syrup 1/2 C 24.5 Shellfish Acerola 1/2 C 3.2 Eastern, Shelled 2 oz 6.2 Dried 2 T 14.5 Clams Apples Pacific, Shelled 2 oz 11.2 Fresh 1/2 C 9.0 Cameo 1/2 med 8.5 Canned, drained 2 oz 3.3 Frozen 1/2 C 7.3 Smoked 2 oz 6.0 Chips 1 oz 18.1 Deep-Fried 2 oz 5.9 Frozen, sweetened 4 oz 22.4 Scallops Dried Rings, Sulfured 5 ea Fresh, cooked 2 oz 2.9 18.3 Boysenberries Bay 10 ea 3.6 Freeze-Dried 1 oz 23.0 Raw 2 oz 2.0 Canned in Heavy Syrup 1/2 C 25.2 Deep-Fried or Breaded 6 oz 17.2 Fuji 1/2 med 7.9 Stuffed 2 lg 12.0 Fresh 1/2 C 3.1 Sea 4 ea 4.0 Gala 1/2 med 7.9 Crab Frozen 1/2 C 4.6 Shrimp/Prawns Golden Delicious 1/2 med 7.9 Cake 6 oz 0.8 Carambola Granny Smith 1/2 med 7.9 Cooked, Peeled 6 oz 2.6 (Star Fruit), sliced 1/2 C 2.1 Cooked 6 oz 0.0 Honeycrisp 1/2 med 7.9 Deep-Fried 6 med 34.3 Cherimoya 1/2 C 11.8 Crabmeat, Red Delicious 1/2 med Squid 7.9 Cherries, Sour Canned, drained 6 oz 0.0 Sauce, sweetened 1/2 C 23.8 Deep-Fried 6 oz 13.3 Canned in water 1/2 C 9.6 Soft Shell, fried 1 med 10.5 Sauce 1/2 C 12.4 Broiled or Steamed 6 oz 6.4 Fresh 1/2 C 8.2 Apricots Surimi (“Sea Legs”) 6 oz 24.7 Cherries, Sweet Canned Crawfish 6 oz 0.0 Canned in water 1/2 C 12.7 In Heavy Syrup 3 halves 23.8 Lobster Dried 2 T 11.5 In Juice 3 halves 11.6 Broiled, unstuffed 1 ea 1.5 Fresh 1/2 C 10.7 Dried 6 halves 11.6 Canned 6 oz 2.2 Frozen 1/2 C 7.3 Fresh 3 med 9.6 Steamed 6 oz 1.5 Clementine 1 med 7.6 Avocado (See page 54) Tail, frozen 8 oz 1.3 Coconut, fresh, shredded 1/2 C 2.5 Bananas Mussels Cranberries Chips 1 oz 14.4 Dried 2 T 5.8 Canned 2 oz 4.0 Freeze-Dried 1 oz 23.0 Freeze-Dried 1/2 oz 12.1 Canned, in Tomato Sauce 2 oz 4.8 Fresh 1 sm 20.4 Fresh 1/2 C 3.8 Smoked, Canned in Oil 2 oz 2.5 Blackberries Sauce, Jellied 2 T 13.1 Stewed/Steamed 2 oz 4.2 Canned in Heavy Syrup 1/2 C 25.2 Sauce, Whole Berries 2 T 12.5 Octopus (Calamari) Fresh 1/2 C 3.3 Currants Frozen 1/2 C 8.1 Baked or Broiled 4 oz 4.3 Dried 2 T 12.1 Frozen, sweetened 1/2 C 10.3 Deep-Fried 4 oz 9.9 Fresh 1/2 C 5.3 Pan-Fried 4 oz 3.3

24 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 25 FRUIT continued Net FRUIT continued Net Amount Carbs Amount Carbs Net Net Amount Carbs Loquats Amount Carbs Pineapple Fresh 10 med 16.7 Dried 1/4 C 25.0 Dates Dried 1 strip 12.2 Fresh, cubed 1/2 C 7.8 Fresh, chunks 1/2 C 9.7 Dried 1 oz Fresh 1/2 small 20.9 Lychees 7.2 Plantains Fresh 3 ea 15.8 Fresh, pieces 1/2 C 6.6 Fresh, whole 10 ea 14.5 Chips 1 oz 14.4 Figs Frozen, pieces 1/2 C 4.4 Canned in water 10 ea 14.6 Fresh, sliced 1/2 C 21.9 Canned in water 1 sm Passion Fruit (Maracuya), 3.2 Mango Plums Dried 1 sm 4.5 Pieces 1/4 C 7.7 Dried 1 piece 9.5 Dried (Prune) 3 ea 16.2 Fresh 1 sm 6.5 Peaches Freeze-Dried 1 piece 21.0 Fresh 1 med 6.6 Fruit Cocktail Dried 2 halves 13.8 Fresh, pieces 1/2 C 11.1 Purple, canned in water 1/2 C 12.6 Canned in light syrup 1/2 C 16.9 Fresh 1 sm 10.5 Frozen 1/2 C 14.0 Prunes, canned Canned in water 1/2 C 8.9 Frozen, sliced 1/2 C 6.0 Melon in heavy syrup 1/2 C 28.1 Mixed , frozen 4 oz 10.5 Halves, canned Cantaloupe Cubes 1/2 C 5.9 Prunes, stewed 1/2 C 31.0 Gooseberries 1/2 C 7.8 in light syrup 1 half 13.0 Cantaloupe Slice 1/8 med 5.1 Pomegranate Grapefruit Halves, canned Crenshaw Balls 1/2 C 4.6 Fresh 1 quarter 10.4 Fresh, Red/White 1/2 med 8.9 in water 1 half 4.7 Honeydew Balls 1/2 C 7.3 Arils (Seeds), fresh 1/4 C 6.4 Sections, Pears Honeydew, diced 1/2 C 7.1 Prickly Pear (Cactus Canned in juice 1/2 C 10.7 Anjou 1 med 21.0 Honeydew Slice 1/8 med 10.4 Pear), fresh 1 ea 6.2 Grapes Asian 1 med 8.6 Watermelon Balls 1/2 C 5.5 Quince 1 quarter 3.1 Green, Seedless 1/2 C 13.0 Bartlett 1 med 20.6 Mulberries 1/2 C 5.7 Raisins Purple, Concord 1/2 C 7.5 Bosc 1 med 21.0 Nectarines Golden 1 T 6.8 Red, Seedless 1/2 C 13.0 Dried 1 half 11.2 Fresh 1 med 12.6 Seedless 1 T 6.8 Guava Halves, canned Dried 1.5 oz 22.0 Raspberries Fresh, pieces 1/2 C 7.4 in light syrup 1 half 10.3 Oranges Black, fresh 1/2 C 3.7 Paste 2 2 T 12.9 Halves, Blood 1 med 13.0 Black, frozen 2 oz 8.5 Huckleberries 4 oz 9.9 Canned in water 1 half 4.7 Florida 1 med 12.9 Red, fresh 1/2 C 3.4 Kiwi Fruit 1 ea 8.1 Japanese, fresh 1 ea 20.0 Mandarin, Red, frozen, sweetened 1/2 C 27.2 Kumquat 4 ea 7.1 Persimmon 1/2 small 4.1 Canned in juice 1/2 C 11.0 Red, frozen 1/2 C 4.4 Lemon Juice 2 T 2.0 Pineapple, canned Navel 1 ea 14.5 Rhubarb Lime Juice 2 T 2.4 In water, chunks 1/2 C 9.2 Valencia 1 med 11.4 Fresh 1/2 C 1.7 Loganberries In water, sliced 2 sl 7.1 Papaya Frozen, sweetened 1/2 C 35.0 Fresh 1/2 C 5.8 In light syrup, chunks 1/2 C 15.9 Canned in syrup 1/2 C 12.1 Frozen 1/2 C 2.3 Frozen 1/2 C 5.7 In light syrup, sliced 2 sl 12.1

26 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 27 FRUIT continued Net Net GRAINS, NOODLES Amount Carbs Amount Carbs Net & PASTA Amount Carbs Parboiled (Converted), Macaroni, Protein Net White, Long Grain, dry 1/4 C 37.0 Enriched, cooked 1/2 C 20.3 Strawberries Amount Carbs Red, Long Grain, dry 1/4 C 34.0 Macaroni, Protein Dried 1/4 C 15.5 Grains Short Grain/Arborio/ Enriched, dry 1/4 C 15.2 Fresh, whole 5 large 5.1 Barley Risotto, dry 1/4 C 42.5 Quinoa, dry 1 oz 16.2 Fresh, sliced 1/2 C 4.7 Hulled, dry 1/4 C 25.8 Sushi, dry 1/4 C 36.5 Rice, cooked 1/2 C 21.0 Freeze-Dried 1 oz 21.3 Pearl, cooked 1/2 C 19.2 Texamati, dry 1/4 C 29.0 Semolina, Fettuccini, dry 1 oz 21.3 Frozen, whole, Buckwheat Groats White, Long Grain, Semolina, sweetened 1/2 C 24.4 (Kasha), cooked 1/2 C 14.5 cooked 1/2 C 21.9 Rigatoni, cooked 1/2 C 20.2 Frozen, sliced 1/2 C 5.2 Corn Wild, cooked 1/2 C 16.0 Semolina, Rigatoni, dry 1 oz 19.7 Tangerine 1 small 8.8 Grits, prepared w/ water 1/2 C 15.2 Rye Berries, dry 1/4 C 27.6 Spelt, Whole Grain, Tangelo 1 med 12.0 Hominy, canned 1/2 C 9.7 Teff, cooked 1/2 C 21.5 Elbows, dry 1 oz 17.4 Ugli Fruit 1 half 9.0 Masa, dry 2 T 10.0 Wheat Spinach, Meal, Yellow, dry 2 T 10.6 Berries, dry 1/4 C 27.0 Spaghetti, cooked 1/2 C 15.5 Polenta, dry 2 T 12.5 Bulgur, cooked 1/2 C 12.8 Whole Wheat, Couscous Cracked, dry 1/4 C 24.0 Macaroni, cooked 1/2 C 16.6 Cooked 1/2 C 17.1 Whole Wheat, Dry 1/4 C 31.3 Noodles & Pasta Spaghetti, cooked 1/2 C 15.4 Whole Wheat, dry 1/4 C 31.0 Noodles Millet, cooked 1/2 C 19.5 Buckwheat, dry 1 oz 16.5 Rice & Grain Dishes Quinoa, cooked 1/4 C 8.6 Egg, cooked 1/2 C 19.2 Casbah Couscous Roasted Rice Rice (Maifun), dry 1 oz 24.4 Garlic & Olive Oil, dry 1/4 C 31.0 Basmati, cooked 1/2 C 24.0 Soba, dry 1 oz 17.9 Casbah Rice Pilaf, dry 1/4 C 34.0 Basmati, dry 1/4 C 35.0 Somen, cooked 1/2 C 23.4 Casbah Spanish Pilaf, dry 1/4 C 35.0 Basmati, Brown, dry 1/4 C 21.2 Thai Rice, dry 1 oz 22.3 Kashi 7 Whole Grains Pilaf Black Japonica, dry 1/4 C 34.4 Udon, dry 1 oz 18.0 Fiery Fiesta, cooked 1 C 33.0 Brown, Medium Grain, Udon, Spelt, dry 1 oz 19.1 Moroccan Curry, cooked 1 C 35.0 cooked 1/2 C 21.2 Original, cooked 1/2 C 27.0 Instant, Long Grain Pasta Near East White, dry 1/4 C 19.1 DeBoles Jerusalem Mediterranean Gourmet Jasmine, dry 1/4 C 36.0 Artichoke Fettuccini, dry 1 oz 20.0 Meal, Herb, dry 1 oz 19.0 Corn, cooked 1/2 C 16.2 Taboule Mix, dry 1 oz 16.0

28 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 29 Net Net LEGUMES Amount Carbs Amount Carbs NUTS & SEEDS Net Net Amount Carbs Fava Beans Pink Amount Carbs Cooked/canned 1/4 C 5.6 Cooked/canned 1/4 C 9.6 Adzuki Beans Almonds Dry 1/4 C 13.0 Dry 1/4 C 8.0 Canned/cooked 1/4 C Butter 2 T 2.7 10.1 Great Northern Pinto Dry 1/4 C 21.0 Meal/Flour 1/2 C 6.0 Cooked/canned 1/4 C 10.6 Cooked/canned 1/4 C 6.4 Baked Beans Paste 1 oz 12.2 Dry 1/4 C 11.0 Dry 1/4 C 22.5 Vegetarian 1/2 C 21.6 Slivered, blanched 2 T 1.3 Kidney Beans Refried 1/4 C 6.1 With Pork 1/2 C 18.3 Whole, raw 24 2.7 Cooked/canned 1/4 C 5.9 (also see Nuts & Seeds) Bean Dips (see Snacks) Whole, roasted 24 2.2 Dry 1/4 C 8.0 Black, canned 1/2 C 1.0 Canned w/ Pork & Brazil Nuts Lentils Green (Edamame), Tomato Sauce 1/2 C 18.1 Raw 6 ea 1.4 Black, cooked/canned 1/4 C 4.0 shelled 1/2 C 3.0 Black/Turtle Beans Roasted 6 ea 1.4 Brown, cooked/canned 1/4 C 4.0 White, canned 1/4 C 4.0 Cooked/canned 1/4 C 6.5 Cashews Green, dry 1/4 C 18.0 White, dry 1/4 C 7.0 Dry 1/4 C 8.0 Butter 2 T 8.2 Red, dry 1/4 C 20.0 Refried 1/4 C 7.0 Whole, raw 2 T 7.6 Lima Beans (also see Vegetables) Prepared Dishes Black-Eyed Peas Whole, roasted 2 T 5.1 Canned, Dr. McDougall’s Asian Chestnuts Cooked/canned 1/4 C 6.2 Seasoned w/ Pork 1/2 C 17.0 Entrée, Lentil Curry Pilaf 2.5 oz 44.0 Peeled, dried 1 oz 22.2 Dry 1/4 C 13.0 Large, cooked/canned 1/4 C 6.1 Taste Adventure Raw 1 oz 10.6 Frozen 1/4 C 8.1 Large, dry 1/4 C 19.5 Lentil Chili 3/4 C 22.0 Steamed or roasted 6 ea 24.1 Butter Beans, canned 1/4 C 6.5 Small, dry 1/4 C 8.0 Tasty Bite Meal Inspirations, Chia Seeds 2 T 1.3 Butter Beans, dry 1/4 C 10.0 Small, cooked/canned 1/4 C 6.1 Lentil Magic 1/2 pkg 24.0 Coconut Cannellini Beans Navy Beans Baker’s Moist-Packed Cooked/canned 1/4 C 7.0 Cooked/canned 1/4 C 10.1 Angel Flaked 1 oz 9.5 Dry 1/4 C 19.0 Dry 1/4 C 18.9 Dried, grated 2 T 0.7 Chickpeas/Garbanzos Peas, Split Dried, grated, Cooked/canned 1/4 C 10.9 Green, cooked/canned 1/4 C 6.3 sweetened 2 T 4.5 Dry 1/4 C 15.0 Green, dry 1/4 C 17.2 Fresh, grated 2 T 0.6 Falafel 2 oz 18.1 Red, cooked/canned 1/4 C 5.1 Meal/Flour 1/4 C 6.0 Hummus (see Snacks) Yellow, dry 1/4 C 15.0 Flaxseeds Cranberry/Roman Pigeon Meal 1/2 C 0.9 Cooked/canned 1/4 C 5.7 Cooked/canned 1/4 C 7.0 Whole 2 T 0.3 Dry 1/4 C 11.0 Dry 1/4 C 24.5

30 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 31 NUTS & SEEDS continued Net Net Amount Carbs OILS, FATS, Amount Carbs Net VINEGAR & Amount Carbs Pecans SALAD DRESSINGS Spectrum Butter 1 oz 1.1 Organic Olive Oil Mayo 1 T 1.0 Hazelnuts (Filberts) Raw 10 ea 0.6 Net Amount Carbs Canola Oil 1 T 0.0 Butter 2 T 2.0 Roasted 1 oz 1.2 Meal/Flour 1/4 C 2.0 Pine Nuts (Pignoli/Pignon) Fats Oils Nutella 2 T 21.0 Raw 2 T 1.6 Butter, Stick or Whipped 1 T 0.0 Canola 1 T 0.0 Raw 12 ea 1.2 Roasted 2 T 1.3 Butter/Margarine Blend 1 T 0.0 Coconut 1 T 0.0 Roasted 2 T 2.3 Pistachios Ghee 1 T 0.0 Corn 1 T 0.0 Hemp Seeds Butter 2 T 6.0 Lard 1 T 0.0 Flaxseed 1 T 0.0 Butter 2 T 6.0 Hulled, raw 2 T 3.0 Margarine, Stick 1 T 0.1 Grape Seed 1 T 0.0 Meal/Flour 2 T 0.0 Hulled, roasted, salted 2 T 3.0 Margarine, Whipped 1 T 0.2 Hemp Seed 1 T 0.0 Seeds 2 T 3.3 Pumpkin Seeds (Pepitas) Suet 1 T 0.0 Macadamia 1 T 0.0 Macadamia Nuts Butter 2 T 3.0 Vegetable Shortening Olive 1 T 0.0 Butter 2 T 2.0 Hulled, raw 2 T 0.8 Crisco 1 T 0.0 Peanut 1 T 0.0 Raw or roasted 10 ea 1.4 Hulled, roasted 2 T 1.2 Spectrum 1 T 0.0 Safflower, High Oleic 1 T 0.0 Mixed Nuts Sesame Seeds Wesson 1 T 0.0 Sesame, Light 1 T 0.0 Dry roasted 2 T 2.8 Black, roasted 2 T 2.0 Sesame, Toasted/Dark 1 T 0.0 Oil roasted 2 T 2.0 Butter/Tahini 2 T 5.0 Mayonnaise & Spreads Smart Balance 1 T 0.0 Peanut Butter Halvah 1.5 oz 14.0 Bestfoods/Hellman’s Sunflower 1 T 0.0 Adams Natural Meal 4 oz 29.5 Canola Oil 1 T <1.0 Vegetable 1 T 0.0 Creamy or Crunchy 2 T 4.0 White, raw 2 T 2.1 Light 1 T 1.0 Walnut 1 T 0.0 Jif Soy “Nuts” Original 1 T 0.0 Creamy or Crunchy 2 T 6.0 Butter 2 T 1.0 With Olive Oil 1 T <1.0 Oil Cooking Spray Simply Peanut Butter, Roasted 2 T 3.0 Kraft Creamy 2 T 4.0 Sunflower Seeds Canola Oil 0.0 Original 1 T 0.0 Peter Pan, Creamy 2 T 4.0 Butter 2 T 5.6 Coconut Oil 0.0 Light 1 T 1.3 Peter Pan, Crunchy 2 T 3.0 Hulled, raw 2 T 2.0 Olive Oil 0.0 Reduced Fat w/Olive Oil 1 T 2.0 Smucker’s Natural, Hulled, roasted 2 T 1.5 Pam 0.0 Miracle Whip Chunky or Creamy 2 T 4.0 Walnuts Peanuts Butter 2 T 2.0 Original 1 T 2.0 Salad Dressings Dry roasted 2 T 3.8 Halves, raw or roasted 12 ea 1.7 Light 1 T 2.3 Annie’s Naturals Meal/Flour 1/2 C 4.6 Meal 1/2 C 2.8 Smart Balance, Omega Plus 1 T 2.0 Balsamic Vinaigrette 2 T 2.0 Oil roasted 2 T 1.1 Buttermilk 2 T 1.0 Raw 2 T 1.4

32 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 33 OILS, FATS, VINEGAR & SALAD Net Net Amount Carbs POULTRY Amount Carbs DRESSINGS continued Net Net Steel’s All Natural Amount Carbs Sweet Italian 1 link 1.0 Amount Carbs No Sugar Added With Apple 1 ea 2.0 Ginger Lime 2 T 1.0 Chicken With Roasted Garlic 1 ea 3.0 Caesar 2 T 1.0 Honey Mustard 2 T 2.0 Breast 6 oz 0.0 With Spinach & Feta 1 ea 1.0 Green Goodness 2 T 1.0 Sesame Ginger 2 T 2.0 Capon, Roast 6 oz 0.0 With Sun-Dried Tomato 1 ea 2.0 Tuscany Italian 2 T 3.0 Walden Farms Sugar Free Drumstick 6 oz 0.0 Drew’s All Natural Creamy Bacon 2 T 0.0 Ground 6 oz 0.0 Duck Greek Kalamata Olive 1 T 3.0 Italian 2 T 0.0 Leg 6 oz 0.0 Breast 6 oz 0.0 Lemon Goddess 1 T 1.0 Ranch 2 T 0.0 Liver, Pan Fried 4 oz 1.3 Leg 6 oz 0.0 Roasted Garlic & Thousand Island 2 T 0.0 Roast 6 oz 0.0 Roasted 6 oz 0.0 Peppercorn 1 T 0.0 Wish-Bone Rock Cornish Hen 8 oz 0.0 Shiitake Ginger 1 T 0.0 Deluxe French 2 T 5.0 Thighs 6 oz 0.0 Other Poultry Kraft Thousand Island 2 ea 6.0 Wings 6 oz 0.0 Goose, Roasted, unstuffed 6 oz 0.0 Creamy Italian 2 T 2.0 Deli & Lunch Meats Ostrich Top Loin “Steak” 6 oz 0.0 Peppercorn Ranch 2 T 2.0 Vinegar “Bologna,” sliced 2 sl 0.0 Pheasant, Roasted, unstuffed 6 oz 0.0 Thousand Island 2 T 5.0 Balsamic 1 T 2.7 Breast, Roasted, sliced 2 sl 0.0 Tuscan House Italian 2 T 3.0 Champagne 1 T 1.0 Salad 1 oz 5.0 Turkey Maple Grove Farms Cider 1 T 0.0 Precooked Products “Bacon” 2 oz 1.8 Sugar Free Red Wine 1 T 0.0 Breaded Strips 6 oz 19.0 “Bacon” Bits 1 T 0.0 Balsamic Vinaigrette 2 T 1.0 Rice, Seasoned 1 T 6.0 Buffalo Wings 3 ea 4.0 Breast 6 oz 0.0 Italian White Balsamic 2 T <1.0 Rice, Unsweetened 1 T 0.0 Burgers 2 ea 0.0 Drumsticks 6 oz 0.0 Raspberry Vinaigrette 2 T 1.0 Sherry 1 T 0.9 Carved Breast Ground 6 oz 0.0 Marie’s Ume Plum 1 t 0.0 Grilled 1/2 C 1.0 “Hot Dog” 1 ea 0.0 All Natural Caesar 2 T 1.0 White 1 T 0.0 Grilled, Italian Style 1/2 C 4.0 Wings 6 oz 0.0 Blue Cheese w/ Bacon 2 T 0.0 White Wine 1 T 1.5 Meatballs 5 ea 0.8 Sausages Creamy Italian Garlic 2 T 1.0 Roasted 1/2 C 0.0 Breakfast Links 2 oz 0.9 Jalapeño Ranch 2 T 1.0 Roasted Garlic w/ Brown ‘N Serve 3 ea 2.0 Newman’s Own White Wine 1/2 C 3.0 Kielbasa 3 oz 3.0 Creamy Caesar 2 T 1.0 Roasted, Seasoned 6 oz 2.0 Patties 2 ea 1.0 Parmesan Popcorn Chicken 3 oz 13.0 Smoked 3 oz 2.7 Roasted Garlic 2 T 2.0 Sausages Smoked, Hot 3 oz 3.2 “Hot Dog” 1 ea 0.0 Smoked, Italian 3 oz 3.2 Spicy Jalapeño 1 ea 0.0

34 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 35 POULTRY continued Net Net SAUCES Amount Carbs Amount Carbs Net & MARINADES Amount Carbs Walden Farms 1 T 0.0 Pesto Sauce 1 T 0.6 Net Amount Carbs Cranberry Sauce (see Fruit) Piccalilli 1 T 1.0 Deli & Lunch Meats Enchilada Sauce Pickapeppa 1 t 1.0 “Bologna,” sliced 2 sl 0.0 Sauces Las Palmas, Pasta/Pizza Sauce Breast Alfredo Sauce Hot or Medium 1/4 C 1.0 Contadina Four Cheese 1/4 C 5.0 Honey Roasted, sliced 4 oz 4.0 Bertolli Light 1/4 C 2.0 Ortega, Mild 1/4 C 3.0 Newman’s Own Roasted, sliced 3 sl 0.8 Di Giorno 1/4 C 2.0 Casa Corona 4 oz 5.0 Five Cheese 1/2 C 11.0 Smoked, sliced 3 sl 0.8 Newman’s Own 1/4 C 3.0 Fish Sauce Patsy’s Marinara 1/2 C 6.0 “Ham” 6 oz 5.0 Ragu Classic 1/4 C 2.0 Chun’s 1/2 t 0.0 Prego Marinara 1/2 C 7.0 “Pastrami” 6 oz 3.0 Walden Farms 1/4 C 0.0 Thai Kitchen 1 t 0.0 Prego Traditional 1/2 C 10.0 “Pepperoni” 6 oz 6.4 Barbecue Sauce Garlic Sauce Ragu Old World Style 1/4 C 8.0 Precooked Products Hallman’s Warm & Zesty 1 T 1.0 Pepper Chunky 1 t 0.0 Rao’s Marinara

Burgers 2 ea 0.0 Smokin’ Joe Jones’ Roland Garlic Chili 1 T 3.0 Sensitive Formula 1/2 C 2.0 Carved Breast 1/2 C 4.0 Low-Carb 2 T 2.0 Hoisin Sauce Walden Farms

Meatballs, Italian Style 4 ea 5.0 Steel’s All Natural 2 T 2.5 Ka-Me 1 T 6.0 Marinara 1/4 C 0.0 Steel’s All Natural Steel’s All Natural 1 T 2.5 Garlic & Herb 1/4 C 0.0 Chipotle 2 T 4.0 Hollandaise 2 T 1.6 Tomato & Basil 1/4 C 0.0 Trinity Hill Sweet Horseradish Sauce Plum Sauce (Wax Chili Sauce & Marinade 1 T 3.0 Prepared 1 T 0.0 Orchards Tangy) 2 T 0.0 Trinity Hill Zesty 1 T 3.0 Cream Style 1 T 3.0 Salsa (see Snacks) Walden Farms Red (w/ Beets) 1 T 0.0 Simmer Sauces Hickory Smoked 2 T 0.0 Hot Sauce Chef Shakir Curry 1/4 C 2.0 Thick & Spicy 2 T 0.0 La Victoria 1 t 0.4 Devya Butter Chicken 1/4 C 7.0 Black Bean Sauce (Ka-Me ) 1 t 1.0 Sharkey’s 1 t 1.7 Devya Channa Masala 1/4 C 6.5 Buffalo Chicken Tabasco 1 t 0.1 Simmering Secrets Wing Sauce (Beano’s) 1 T 0.0 Ketchup (Catsup) Provençal 1/4 C 3.0 Chutney Heinz Reduced Sugar 1 T 1.0 Tomato & Mushroom 1/4 C 5.0 Bombay Coriander 1 T 0.0 Walden Farms 1 T 0.0 Spicy Nothings Spinach Major Grey Mango 1 T 12.0 Steel’s All Natural 1 T 2.0 Curry, Medium 1/4 C 2.0 Silver Palate Mango 2 T 15.0 Trinity Hill 1 T 3.0 Thai Kitchen Red Curry 1/4 C 3.5 Cocktail/Seafood Sauce Peanut Sauce Sofrito 1 T 0.5 Farmer’s 1 T 3.0 Chun’s Dipping 1 T 0.0 /Tamari Trinity Hill 1 T 3.0 Bali 2 T 8.0 Soy Sauce 1 T 1.2

36 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 37 SAUCES & MARINADES continued Net Net Amount Carbs SNACKS Amount Carbs Net Net Amount Carbs Marinades Amount Carbs RC Garcia 5-Seed Crackers A1 Steak House Classic 1 T 5.0 Onion & Chive 1 oz 16.0 San-J Tamari 1 1.0 Annie’s Naturals Organic Savory Snacks Rosemary & Garlic 1 oz 16.0 Seal Sama Chef’s Blend 1 T 4.0 Baja Lime 1 T 1.0 Chips, Crisps & Dippers RW Garcia Whole Dr. Krackers Klassic 3-Seed Snackers Seal Sama Sugar Free 1 T 1.0 Mango Cilantro 1 T 3.0 Grain Tortilla Chips Klassic 3-Seed 8 ea 12.0 Steel’s All Natural Spicy Ginger 1 T 3.0 Flaxseed & Corn 1 oz 11.0 Pumpkin Seed Cheddar 8 ea 10.0 Veggie 1 oz 17.0 Teriyaki 1 T 2.5 Badia Mojo 1 T 0.0 Seedlander 8 ea 11.0 Terra Chips Wasabi Teriyaki 1 T 2.0 Dichicko’s Lemon-Herb Trinity Hill Teriyaki 2 T 3.0 Fiber Gourmet Crackers, Sweet Potato 1 oz 15.0 Peri-Peri 1 t 0.0 all flavors 1 pkt 10.0 Steak Sauce Taro 1 oz 15.0 Ginger People Ginger Juice 1 T 0.0 Flackers Flax Seed Crackers A1 1 T 3.0 Vegetable Original 1 oz 13.0 Kikkoman Teriyaki 1 T 2.0 Dill 3 ea 1.0 Lea & Perrins 1 T 5.0 Simcha Classic Balsamic 1 oz 2.0 Rosemary 3 ea 2.0 Popcorn Trinity Hill 1 T 2.0 30 Minute Mesquite 1 T 1.0 Savory 3 ea 1.0 Homemade from Kernels 1 C 5.3 Sweet ‘N Sour Sauce Wicker’s Marinade & Baste 2 T 1.0 Tomato & Basil 3 ea 1.0 Newman’s Own Natural Chun’s 1 T 7.0 Genisoy Low-Carb Flavor, Microwave 1 C 4.3 Steel’s All Natural 1 T 4.0 Tortilla Chips 15 ea 8.0 PopSecret 1 C 3.0 Taco Sauce Glenny’s Soy Crisps 20 ea 9.0 Pork Rinds 20 ea 0.0 Green 1 T 0.6 Just the Cheese Ortega, Mild 1 T 0.0 Cheese Snacks Pretzels Pico Pica, Medium 1 T 1.0 Popped 1/2 oz 1.0 Mary’s Gone Crackers Wheat Free Red Mini Rounds 1/2 oz 1.0 Whole Grain Pretzel Sticks La Victoria, Medium 1 T 0.0 Snack Bars 1/2 oz 1.0 Chipotle Tomato 15 ea 17.0 Old El Paso, Medium 1 T 1.0 Kale Chips, Bombay Ranch, Curry 15 ea 17.0 Ortega Thick & various flavors 0.9 oz 7.0 Sea Salt 15 ea 17.0 Smooth, Hot 1 T 2.0 Kitchen Table Bakers All Cheese Crisps Tartar Sauce, Kraft 2 T 4.0 Rice Cakes Aged Parmesan 3 ea <1.0 Tomato Sauce, Canned Lundberg Whole Grain Everything 3 ea 1.0 Organic Wild Rice 1 ea 14.0 Del Monte 1/4 C 3.0 Garlic 3 ea 1.0 Eco-Farmed Brown Rice 1 ea 13.0 Muir Glen 1/4 C 2.0 Black Pepper 13 ea 18.0 Weight Wise Whole Grain Red Pack 1/4 C 4.0 Herb 13 ea 18.0 Brown Rice Worcestershire Sauce 1 t 1.0 Original Seed 13 ea 18.0 w/ Sesame Seeds 1 ea 8.0 Brown Rice w/ Popcorn 1 ea 8.0

38 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 39 SNACKS continued Net SNACKS continued Amount Carbs SOUPS Net Net Net Amount Carbs Cedar’s Sundried Amount Carbs Amount Carbs Tomato & Basil 2 T 5.0 Dips Joseph’s Garlic Lovers 2 T 3.0 Vegetable Spreads Broth/Consommé Bacon Dips Pita Pal Spicy Jalapeño 2 T 4.0 Bruschetta Beef Broth, canned 1 C 0.0 Heluva Good Dip, Onion Dips DeLallo Diavolo Beef Broth, cube 1 ea 0.6 w/ Horseradish 2 T 2.0 Kraft French Onion 2 T 3.0 Sun-Dried Tomato 1/2 C 5.0 Beef Consommé, canned 1 C 1.8 Walden Farms Bacon 2 T 0.0 Walden Farms Gia Russa Tomato 2 T 1.0 Chicken Broth, canned 1 C 0.3 Bean Dips French Onion 2 T 0.0 Scarpetta Tomato Chicken Broth, cube 1 ea 1.1 Arriba! Pinto Bean Ranch Dips & Artichoke 2 T 4.0 Chicken Consommé, w/ Chipotle 2 T 4.0 Philadelphia Caponata (Marco Polo) 1 T 2.0 canned 1 C 0.0 Desert Pepper, White Bean, Creamy Ranch 2 T 3.0 Tapenade Vegetable Broth, canned 1 C 3.0 Medium Hot 2 T 4.0 Walden Farms 2 T 0.0 Gaea Smoked Eggplant 2 T 3.0 Vegetable Broth, cube 1 ea 1.1 Guiltless Gourmet Red Pepper Pesto Meditalia Spicy Black Bean 2 T 3.0 (Cibo Naturals) 1/4 C 4.0 Black or Green Olive 2 T 1.0 Clam Chowder Tostitos Zesty Bean & Tzatziki Cucumber & Eggplant & Tomato 2 T 3.0 Manhattan Style Cheese 2 T 3.0 Garlic Dip, (Joseph’s) 2 T 2.0 Roasted Red Pepper 2 T 2.0 Bookbinder’s, Cheese Dips Condensed 1/2 C 9.0 El Viajero White Mexican 2 T 1.0 Sweet Snacks (also see Atkins & Jerky Dominique’s 1 C 8.0 Heluva Good Dip, Sour Other Low-Carb Specialty Foods) Cattano Brothers Beef 2 ea 0.0 Progresso 1 C 15.0 Cream w/Cheddar 2 T 2.0 Cookies Chipper Beef 1 oz 0.0 New England Style Italian Rose Artichoke Enchantment Sugar Free Shelton’s Turkey 1 oz 1.0 Campbell’s Chunky, Cheddar w/ Jalapeño 2 T 2.0 Classic Chocolate Chip 1 ea 4.0 Tasty Eats Soy 1/2 bag 1.0 Healthy Request 1 C 18.0 Jarlsberg Red Onion 1 oz 0.0 Frosty Zesty Lemon 1 ea 4.0 Joseph’s Sugar-Free Gordon’s, Condensed 1/2 C 11.0 La Bandarita, Hot 1 T 0.0 Salsa Almond 4 ea 7.0 Snow’s 1 C 17.0 Walden Farms Bleu Cheese 2 T 0.0 Desert Pepper Bite Size Pecan Eggplant Dips 2 Olive Roasted Garlic 2 T 1.0 Walnut Brownies 6 ea 8.0 Green/Split Pea Joseph’s Roasted Green, No Added Sugar 1 T 0.5 Chocolate Walnut 4 ea 7.0 Amy’s Organic 1 C 13.0 Baba Ghannouj 2 T 3.0 La Victoria, Red, Lemon 4 ea 9.0 Campbell’s Chunky, Sabra Roasted 1 oz 2.0 No Added Sugar 1 T 2.0 Oatmeal 4 ea 8.0 Healthy Request, w/ Ham 1 C 19.0 Guacamole Newman’s Own, Julian’s Bakery Zero! Colavita 1 C 15.0 Miranda’s Fresco 2 T 0.0 Chunky Roasted Garlic 2 T 1.0 Sugar Free Health Valley Organic 1 C 15.0 Wholly Guacamole Old El Paso Thick ‘N Chunky 2 T 2.0 Cocoa Delight 1 ea 0.0 Pico de Gallo Style 2 T 0.0 Wholly Salsa Avocado Verde 2 T 1.0 Imagine Organic 1 C 19.0 Hummus Ginger Spice 1 ea 0.0 Tabatchnick 1 pkt 18.0 Cedar’s Artichoke Spinach 2 T 4.0 Strawberry Banana Perfection 1 ea 0.0

40 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 41 SOUPS continued Net Net Amount Carbs SWEETENERS, Amount Carbs Net SPREADS & SYRUPS Amount Carbs Vegetable Sweet & Slender Campbell’s Chunky, Net Amount Carbs (fructose & luo han guo) 1/4 t 0.0 Mushroom Healthy Request, Savory 1 C 20.0 Sweet ‘N Low (saccharin) 1 pkt 1.0 Campbell’s Golden Dr. McDougall’s 1 C 9.0 Sweeteners Sweet ‘N Low, Brown Mushroom 1/2 C 9.0 Health Valley Organic 1 C 16.0 Sugar (saccharin) 1/10 t 0.0 Health Valley Organic Progresso Vegetable Classics 1 C 12.0 Brown, packed 1 t 4.5 Sweetmate Mushroom Barley 1 C 14.0 Tabatchnick 1 pkt 16.0 Maple 1 t 2.7 (saccharin & sugar) 1 pkt 1.0 Imagine Organic Powdered, unsifted 1 t 2.5 Sweet Simplicity Creamy Portobello 1 C 8.0 Vegetable Beef White 1 t 4.2 (fructose & erythritol) 1 pkt 6.0 Tabatchnick Barley & Campbell’s Other Sweeteners Mushroom 1 pkt 13.0 Chunky Beef w/ Country Truvia (stevia) 1 pkt 1.0 Vegetables 1 C 19.0 Batey Natural Light Whey Low Brown Seafood Bisque Healthy Request, Vegetable (stevia & turbinado sugar) 1 pkt 1.0 (fructose & other sugars) 1 t 4.0 Bookbinder’s, Condensed Beef, Condensed 1/2 cup 12.0 Equal (aspartame) 1 pkt 0.9 Xylitol 1 t 0.0 Health Valley Rich & Hearty 1 C 13.0 Crab 1/2 C 10.0 Equal (sucralose) 1 pkt 0.0 Zsweet (erythritol) 1 pkt 0.0 Healthy Choice Equal (saccharin) 1 pkt 0.0 Lobster 1/2 C 10.0 Vegetable Beef 1 C 20.0 Shrimp 1/2 C 10.0 Progresso Traditional Fasweet (saccharin), liquid 1/8 t 0.0 Spreads Gordon’s Chesapeake Beef & Vegetable 1 C 16.0 Fructevia (fructose & stevia) 1 t 2.2 Conventional Spreads Lobster, Condensed 1/2 C 9.0 Ideal (xylitol & sucralose) 1 t 1.5 Apple Butter 1 T 7.0 Gordon’s Down East Soup in a Cup NatraTaste Gold (sucralose) 1 pkt 1.0 Fruit Preserves 1 T 13.5 Health Valley Organic Lobster, Condensed 1/2 C 8.0 NatureSweet Brown Grape Jelly 1 T 12.9 Natural Sea Lobster 1 C 7.0 Split Pea, w/ Carrots 2.3 oz 18.0 Tomato Bisque 1 C 14.0 Crystals (maltitol) 1 t 0.0 Reduced Sugar 1 T 6.0 Pacific Naturals Healthy Choice in a Cup NatureSweet Crystals Low-Carb Spreads Lobster Bisque 1 C 15.0 Chicken Tortilla 1 C 18.0 (maltitol) 1 t 0.0 Dickenson’s Sugar Free Hearty Vegetable Nectresse (luo han guo, Preserves, Strawberry 1 T 4.0 Tomato Bisque Barley 1 C 26.0 sugar & sugar alcohol) 1 pkt 2.0 Fifty50 Low Glycemic Amy’s Organic Chunky 1 C 19.0 Traditional Lentil 1 C 22.0 Pure Via (stevia) 1 pkt 0.0 Campbell’s Lipton Soup in a Cup Fruit Spreads, Sugar Free Splenda (sucralose) 1 pkt 1.0 Condensed 1/2 C 22.0 Broccoli Cheese 1 env 17.0 Apricot 1 T 1.0 Splenda Sugar Blend 1 t 4.8 Select Harvest, Zesty 1 C 18.0 Spicy Thai Chicken 1 env 12.0 Blackberry 1 T 1.0 Spring Vegetable 1 env 11.0 Imagine Organic Fire NuStevia Strawberry 1 T 1.0

Nile Spice (stevia & erythritol) 1 t 4.0 Grape 1 T 0.0 Roasted Tomato 1 C 22.0 Black Bean 1.9 oz 24.0 Sugar Twin, Brown (saccharin) 1 pkt 0.4 Pacific Naturals Hearty Chicken Vegetable 1.0 oz 19.0 Orange Marmalade 1 T 0.0 Tomato 1 C 15.0 Lentil 1.8 oz 23.0 SweetLeaf (stevia) 1 pkt 0.0 Raspberry 1 T 0.0

42 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 43 SWEETENERS, Net Net Amount Carbs VEGETABLES Amount Carbs SPREADS & SYRUPS continued Net Net Walden Farms Fruit Spreads Amount Carbs Frozen, chopped, Amount Carbs Apricot 1 T 0.0 steamed 1/2 C 2.2 Foundation Vegetables Apple Butter 1 T 0.0 Broccoli Rabe Hero Sugar Free Swiss Preserves Alfalfa Sprouts (see Sprouts, below) Blueberry 1 T 0.0 Raw, chopped 1/2 C 0.1 Black Cherry 1 T 2.0 Artichoke Steamed 5 oz 0.8 Grape 1 T 0.0 Raspberry 1 T 2.0 Hearts, canned 1 ea 1.0 Broccoflower, steamed 1/2 C 1.0 Orange 1 T 0.0 Strawberry 1 T 1.0 Hearts, frozen 1/2 C 2.7 Broccolini, fresh, steamed 3 ea 1.9 La Nuba Low Carb Fruit Spreads Raspberry 1 T 0.0 Hearts, marinated 4 ea 4.0 Brussels Sprouts, steamed 1/2 C 3.5 Blueberry 1 T 1.6 Strawberry 1 T 0.0 Medium, steamed 1 ea 4.0 Cabbage Arugula, raw 1 C 0.4 Cherry 1 T 1.6 Chinese, raw, shredded 1/2 C 0.4 Asparagus Four Fruits 1 T 1.6 Syrups Chinese, steamed, Canned 4 ea 0.7 shredded 1/2 C 0.7 Polaner Sugar Free w/ Fiber Chocolate Syrups (see page 28) Fresh, steamed 6 ea 1.9 Green/White, Apricot 1 T 1.0 Corn Syrup 1 T 16.9 Frozen, steamed 1/2 C 0.3 raw, shredded 1/2 C 1.1 Concord Grape 1 T 1.0 Fruit Syrups (see page 28) White, cooked 1/2 C 1.5 Green/White, steamed 1/2 C 2.7 Honey 1 T 17.4 Grape 1 T 2.0 Avocado Napa, raw 1/2 C 0.3 Molasses 1 T 15.0 Peach 1 T 1.0 Florida 1/2 ea 3.6 Napa, steamed 1/2 C 0.4 Seedless Blackberry 1 T 2.0 Hass 1/2 ea 1.3 Red, raw, shredded 1/2 C 1.8 Seedless Raspberry 1 T 2.0 Pancake Syrup Bamboo Shoots, Red, steamed, shredded 1/2 C 3.3 sliced, canned 3 oz 1.0 Strawberry 1 T 2.0 Ali’s All Natural Sugar Free 1 T 0.0 Savoy, raw, shredded 1/2 C 1.1 Beans Smucker’s Sugar Free Preserves Maple 1 T 13.4 Savoy, steamed, Fava, steamed 1/2 C 12.1 shredded 1/2 C 1.9 Apricot 1 T 3.0 Maple-Flavored 1 T 13.9 Green, raw 1/2 C 2.1 Cardoon, steamed 1/2 C 2.1 Boysenberry 1 T 5.0 Maple, Reduced Calorie 1 T 6.5 Green, steamed 1/2 C 2.9 Cauliflower Orange Marmalade 1 T 5.0 Smucker’s Sugar Free Haricots Verts, frozen 1/2 C 1.5 Florets, frozen 1/2 C 1.6 Breakfast Syrup 1 T 1.0 Seedless Blackberry 1 T 5.0 Yellow Wax, canned 1/2 C 2.0 Florets, raw 1/2 C 1.6 Steel’s Maple Flavor Syrup 3 T 0.0 Strawberry 1 T 5.0 Yellow Wax, raw 1/2 C 1.3 Steamed, chopped 1/2 C 1.7 Steel’s Fruit Spreads Walden Farms Beet Greens, steamed 1/2 C 1.8 Celery Agave Red Raspberry 1 T 2.5 Pancake Syrup 1/4 C 0.0 Bok Choy (Pak Choy) Raw 1 stalk 1.0 Raw 1 oz 0.3 Agave Strawberry 1 T 3.0 Smart Sweet Xylitol Honey 1 T 0.0 Steamed, diced 1/2 C 1.8 Steamed, sliced 1/2 C 0.4 Agave Wild Blueberry 1 T 3.6 Steel’s Honey Flavor Spread 1 T 0.0 Celery Root (Celeriac) Broccoli Raw, grated 1/2 C 5.8 Florets, fresh, steamed 1/2 C 1.8 Steamed, diced 1/2 C 3.6 Florets, raw 1/2 C 0.8

44 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 45 VEGETABLES continued Net VEGETABLES continued Net Amount Carbs Amount Carbs Net Net Amount Carbs Kale Amount Carbs Radicchio, raw 1/2 C 0.7 Raw, chopped 1/2 C 3.0 Radish Chard, Swiss, steamed 1/2 C 1.8 Steamed 1/2 C 2.4 Green, almond stuffed 5 ea 2.5 Black 1/2 C 1.3 Chayote, steamed 1/2 C 1.8 Kohlrabi, steamed 1/2 C 4.6 Green, canned 5 ea 0.1 Daikon, raw, 7-in 1/4 ea 2.1 Chicory Greens Leeks Green, garlic stuffed 5 ea 5.0 Daikon, grated 1/2 C 1.4 Raw 1/2 C 0.1 Cooked, chopped 4 oz 7.5 Green, pimento stuffed 5 ea 0.1 Daikon, sliced, cooked 1/2 C 0.7 Steamed 1/2 C 0.1 Raw, chopped 1/2 C 5.5 Onions Red/White, raw 10 ea 1.6 Collard Greens, steamed 1 C 2.0 Lettuce Cooked, chopped 1/4 C 4.3 Rhubarb (see Fruit) Coleslaw w/ Dressing, Boston or Bibb, Pearl, cooked, chopped 1/2 C 9.2 Sauerkraut, drained 1/2 C 1.2 deli style 1/2 C 6.6 raw, chopped 1 C 0.6 Pearl, frozen 2/3 C 5.0 Scallions, raw 1/2 C 2.4 Cucumber, medium, raw 1/2 ea 4.7 Iceberg, raw, shredded 1 C 1.3 Red, raw, chopped 2 T 1.5 Scallions, cooked 1/2 C 5.5 Cucumber, raw, sliced 1/2 C 1.6 Mesclun (Mixed White, raw, chopped 2 T 1.5 Shallots, raw, chopped 2 T 3.4 Daikon (see Radishes, below) Salad Greens), raw 1 C 2.0 White, raw, chopped 1/2 C 6.1 Sorrel Greens, steamed 1/2 C 0.2 Dandelion Greens, Romaine, raw, shredded 1 C 0.6 Vidalia, raw, chopped 1/2 C 6.1 Spaghetti Squash, baked 1/4 C 2.0 steamed 1/2 C 1.8 Romaine Hearts, raw 1 C 1.0 Palm, Hearts of, canned 1 ea 0.7 Spinach Eggplant Mung Beans (see Sprouts, below) Parsley (see Condiments & Baby 1/2 C 0.7 Chinese, broiled 1/2 C 2.3 Mushrooms Seasonings) Creamed, frozen 1/2 C 2.0 Italian, broiled 1/2 C 2.3 Button, cooked 1/4 C 2.4 Snow/Snap Peas in Pod Fresh, steamed, chopped 1/2 C 1.2 Japanese, cooked 1/2 C 2.3 Button, raw, sliced 1/2 C 0.8 Cooked 4 oz 2.7 Frozen, steamed 1/2 C 1.0 Endive, raw 1/2 C 0.1 Chanterelle, fresh 1/2 C 0.8 Fresh, chopped 1/2 C 2.4 Raw, chopped 1 C 0.4 Endive, braised 1/2 C 0.0 Cremini, Brown 1/2 C 1.6 Peppers, Bell Sprouts Escarole Enoki (Straw), fresh 1/2 C 1.7 Green, chopped, cooked 1/4 C 1.6 Alfalfa, raw 1/2 C 0.0 Raw, chopped 1/2 C 0.1 Portobello, cooked 4 oz 2.6 Green, chopped, raw 1/2 C 2.2 Mung Bean, raw 1/2 C 2.2 Steamed 1/2 C 0.2 Shiitake, cooked, sliced 1/4 C 1.0 Red, chopped, cooked 1/4 C 1.6 Sunflower Seed, raw 1 oz 1.0 Fennel Mustard Greens, steamed 1/2 C 0.1 Red, chopped, raw 1/2 C 3.0 Summer Squash Raw 1/2 C 1.8 Nopales (Cactus Pads), Peppers, Chile (also see Patty Pan, steamed 1/2 C 1.5 Cooked 1/2 bulb 2.5 cooked 1/2 C 1.0 Condiments & Seasonings) Yellow, raw, sliced 1/2 C 1.3 Garlic Okra Banana, fresh 2 oz 1.1 Yellow, steamed, sliced 1/2 C 2.6 Minced 2 T 5.3 Cooked 1/2 C 1.8 Jalapeño, fresh 1 ea 0.5 Zucchini, raw, chopped 1/2 C 1.4 Raw 1 clove 0.9 Pickled 2 ea 1.0 Pumpkin Zucchini, steamed, sliced 1/2 C 1.5 Roasted 1 clove 0.9 Olives Canned, mashed 1/2 C 6.4 Taro Leaves, steamed 1/2 C 1.5 Jicama Black, canned 5 ea 0.7 Canned Pumpkin Tomatillo, fresh, chopped 1/2 C 2.6 Cooked, sliced 2 oz 5.0 Black, oil cured 5 ea 0.7 Pie Mix 1/3 C 17.0 Raw, chopped 1/2 C 2.6 Black, salt cured 5 ea 0.7 Cooked, mashed 1/2 C 4.7

46 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 47 VEGETABLES continued Net VEGETABLES continued Amount Carbs VEGETABLES Net Net PRODUCTS Amount Carbs Carrots Amount Carbs Fresh, steamed, sliced 1/2 C 4.1 Net Amount Carbs Tomatoes Frozen, sliced 1/2 C 3.0 Winter Squash Cherry/Grape 10 ea 4.6 Raw 1 med 4.1 Acorn, baked, cubed 1/2 C 10.4 Eggplant Burgers Cooked 1/4 C Acorn, baked, mashed 1/2 C 4.3 Raw, shredded 1/2 C 3.7 7.6 (Dominex) 1 ea 6.0 Green (unripe), chopped 1/2 C 3.6 Cassava (Yuca) Butternut, baked, cubed 1/2 C 7.5 Plum or Roma 1 ea 1.7 Butternut, Cooked, mashed 1/2 C 37.4 Slice 1/4" sl 0.7 steamed, mashed 1/2 C 8.5 Corn Chik’n Tenders 3 oz 5.0 Small 1 ea 2.5 Hubbard, Canned 1/2 C 14.9 Classic Burger 1 ea 3.0 Sun-Dried, in oil 5 pieces 2.6 steamed, mashed 1/2 C 4.2 Canned, Cream Style 1/2 C 21.7 Garlic & Herb Breaded Yellow 1 sm 1.9 Kernels Cut from Cob 1/2 C 12.6 Turban, baked 1/2 C 4.0 Chik’n Cutlet 1 ea 19.0 Tomato Products (also see On the Cob 1 med 19.6 Sweet Potato Naked Chik’n Cutlet 1 ea 3.0 Sauces & Marinades) Jerusalem Artichoke Baked 1/2 med 9.9 Turk’y Burger 1 ea 4.0 Canned, diced, in juice 1/4 C 2.0 Cooked, diced 1/2 C 13.8 Candied 1/2 C 28.9 Turk’y Roast 4 oz 5.0 Canned, whole, in juice 1/2 C 3.6 Raw 1/2 C 11.9 Steamed, cubed 1/2 C 14.3 Paste, canned 2 T 4.9 Parsnips, steamed, sliced 1/2 C 10.2 Steamed, mashed 1/2 C 17.4 Purée, canned 2 T 2.2 Peas Taro, cooked, sliced 1/2 C 19.5 Seitan Stewed, canned 1/2 C 6.6 Fresh, shelled 1/2 C 6.8 Yams, canned, mashed 1/2 C 24.6 Upton Naturals Crumbles Turnips Frozen 1/2 C 7.0 Yautia (Arracache), Beef Style 2 oz 7.0 White, steamed, cubed 1/2 C 2.4 Potato sliced, cooked 1/2 C 26.2 Chorizo Style 2 oz 7.0 White, steamed, mashed 1/2 C 3.5 Baked w/ Skin 1/2 sm 13.1 Italian Sausage Style 2 oz 7.0 Turnip Greens French Fries, frozen 10 ea 22.3 WestSoy Organic Frozen, cooked 1/2 C 1.3 Hash Browns, frozen 1/2 C 10.2 Chicken Style 1/3 C 3.0 Fresh, steamed 1/2 C 0.6 Hash Brown Cubed 1/3 C 3.0 Water Chestnuts, Toaster Patties 2 ea 15.1 Ground 1/3 C 3.0 canned, sliced 1/4 C 3.4 Mashed from Flakes, Strips 1/3 C 3.0 Watercress, raw, chopped 1/2 C 0.1 prepared 1/2 C 10.6 Scalloped, from Mix 1/2 C 10.9 Shiritaki Soy Noodles 1/2 C 2.0 Starchy Vegetables Steamed, diced 1/2 C 14.2 Beets Steamed, mashed 1/2 C 15.2 Steamed, sliced 1/2 C 6.8 Rutabaga Lifeline Organic Canned, drained 1/2 C 4.3 Cooked, cubed 1/2 C 5.9 Flax 4 oz 5.0 Burdock Root, steamed 1/2 C 12.1 Cooked, mashed 1/2 C 8.3 Garden Veggie 4 oz 3.0

48 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 49 VEGETARIAN PRODUCTS continued Net VEGETARIAN PRODUCTS continued Net Amount Carbs Amount Carbs Net Net Amount Carbs Roma Tomato Basil 2 oz 2.0 Amount Carbs “Wings,” Buffalo 4 ea 2.0 Thai Sesame Peanut 2 oz 1.0 “Wings,” Honey BBQ 4 ea 12.0 Soy 4 oz 4.0 Zesty Lemon Pepper 2 oz 2.0 Veggie Burgers “Bologna” 4 sl 3.0 Three Grain 4 oz 7.0 White Wave Dr. Praeger’s 1 ea 9.0 Deli Slices Marinated Cubes Italian 2 oz 0.0 Franklin Farms Original 1 ea 7.0 “Bologna” 3 sl 2.0 Tempeh-tations Roma Tomato Basil 2 oz 2.0 Gardenburger Original 1 ea 13.4 Oven Roasted 5 sl 3.0 Classic BBQ 3 oz 12.0 Thai 2 oz 0.0 Lightlife Veggie Protein 1 ea 14.0 Peppered 5 sl 3.0

Ginger Teriyaki 3 oz 13.0 Wild Wood Organics Morningstar Farms “Pepperoni” 8 sl 2.0 Zesty Lemon 3 oz 4.0 SprouTofu Grillers Original 1 ea 2.6 “Roast Beef” 5 sl 4.0 WestSoy Aloha 3 oz 10.0 Spicy Black Bean 1 ea 8.6 Five Grain 2.7 oz 10.0 Royal Thai 3 oz 12.0 Veggie “Meatballs” Plain Soy 2.7 oz 6.0 Savory 3 oz 2.0 Veggie “Cheese” Gardenburger Mama Mia 5 ea 3.3 Teriyaki 3 oz 10.0 Galaxy Nutritional Foods Morningstar Farms 3 oz 5.0 Tempeh & “Bacon” “Cheddar” Shreds 1 oz 2.0 Lightlife Tempeh Tofu “Hot Dogs” “Cheddar” Slices 1 sl 3.0 Fakin’ Bacon Strips 3 ea 6.0 Lightlife Tofu Pups 1 ea 1.0 “Mozzarella” Shreds 1/3 C 3.0 Lightlife Soy Smart 1 sl <1.0 Morningstar Farms 1 ea 2.0 “Swiss” Slices 1 sl 2.0

Morningstar Farms 2 ea 1.5 Yves Veggie Cuisine 1 ea 2.0 “Parmesan,” Grated 2 t 1.0 Yves Meatless “Canadian Bacon” 3 sl 1.0 Tofu “Sausage” Veggie Crumbles Lightlife Lightlife Smart Ground Tofu Gimme Lean 2 oz 4.0 “Beef,” Original 1/3 C 3.0 Extra Firm 4 oz 1.5 Smart Sausages, Tofurky “Chorizo” Style 1/3 C 1.0 Firm 4 oz 1.7 Chorizo Style 1 link 4.0 Tofurky Ground Regular 4 oz 1.8 Italian Style 1 link 6.0 “Beef” Style 1/3 C 4.0 Silken, Firm 4 oz 2.6 Morningstar Farms Silken, Soft 4 oz 3.2 Breakfast Patties 1 ea 1.8 Veggie Hot & Spicy 1 ea 2.4 Luncheon “Meats” Tofu, Baked Tofurky Lightlife Smart Deli WestSoy Organic Beer “Brats” 3.5 oz 3.0 Baked “Ham” 4 sl 3.0 Asian Teriyaki 2 oz 2.0 “Kielbasa” 3.5 oz 4.0 Chick’n Style Strips 3 oz 4.0 Italian Garlic Herb 2 oz 1.0 “Pepperoni” 13 sl 1.0 Mexican Jalapeño 2 oz 2.0 Roast “Turkey” 4 sl 3.0

50 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 51 Net CHAIN RESTAURANTS continued Net CHAIN RESTAURANTS Amount Carbs Amount Carbs Net Net Amount Carbs Chicken Gumbo 1 serv 11.0 Amount Carbs Grilled Asparagus 1 serv 1.0 Cream of Broccoli & Grilled Shrimp 1 serv 1.0 Applebee’s Cheese Soup 1 serv 13.0 Grilled Chicken Salad 1 serv 18.0 Grilled Norwegian Salmon 1 serv 1.0 Classic Wings w/ Classic Peppercorn Dressing 3/4 oz 1.0 Grilled Salmon Outback Special Steak 6 oz 0.0 Buffalo Sauce Appetizer 1 serv 6.0 Tuna Salad 1 serv 3.0 w/ Garlic & Herbs 1 serv 0.0 Seared Ahi Tuna 1 serv 5.0 New York Strip Steak Yankee Pot Roast 1 serv 10.0 Margarita Grilled Chicken 1 serv 4.0 w/o sides 12 oz <1.0 Monterey Chicken 1 serv 11.0 Subway Seasonal Berry & Burger King Southwest Chicken & Big Philly Spinach Salad 1 serv 9.0 BK Broiler Sausage Soup 1 C 12.0 Cheesesteak Salad 1 serv 12.0 Shrimp ‘N Parmesan Sirloin 1 serv 5.0 Chicken Breast Patty 1 ea 4.0 Spicy Garlic & Chipotle Steak & Steak & Grilled Shrimp Patty 1 ea 0.0 Lime Grilled Shrimp 1 serv 4.0 Cheese Salad 1 serv 11.0 Combo w/o sides 1 serv 2.0 Double Chicken Salad 1 serv 6.0 Topper of Grilled Onions 1 serv 5.0 Carl’s Jr. Hardee’s Steak & Bacon Melt Salad 1 serv 12.0 Topper of Sautéed Blue Cheese Dressing 2 oz 1.0 Low Carb Thickburger, Black Forest Ham Salad 1 serv 8.0 Garlic Mushrooms 1 serv 3.0 Low-Carb Charbroiled in Lettuce 1/3 lb 8.0 Chicken Club w/o bun 1 serv 6.0 Low Carb Charbroiled TGI Friday’s Arby’s Charbroiled Chicken Salad Chicken Club, in Lettuce 1 serv 12.0 Bacon & Bleu Sirloin 1 serv 6.0 Grand Turkey Club w/o roll 1 serv 9.0 w/o croutons 1 serv 14.0 Ginger-Lime Slaw 1 serv 5.0 Ham, Egg & Cheese Chicken Stars 4 ea 12.0 KFC Grilled Chicken w/o biscuit 1 serv 5.0 House Dressing 2 oz 3.0 Grilled Chicken, Cobb Salad 1 serv 10.0 Roast Beef Sandwich Low-Carb Six-Dollar Breast or Thighs 1 ea 0.0 Grilled Salmon w/o roll 1 serv 1.0 Burger (in lettuce leaves) 1 serv 8.0 Creamy Ranch Dipping Sauce 2 T 1.0 w/ Longostino Lobster 1 serv 5.0 Roast Chopped Farmhouse Famous Star Tomato Mozzarella Salad 1 serv 4.0 Salad w/ Buttermilk Burger Cheese w/o bun 1 serv 8.0 McDonald’s Ranch Dressing 1 serv 9.0 Chicken Fillet 1 serv 2.0 Wendy’s Sausage, Egg & Cheese Chick-Fil-A Patty 1 ea 0.0 Bacon Portobello w/o biscuit 1 serv 3.0 Chargrilled Chicken Premium Bacon Ranch Melt w/o bun 1 serv 3.0 Garden Salad 1 serv 7.0 Salad w/ Grilled Chicken 1 serv 10.0 Garden Sensations Blimpie’s Southwest Premium Caesar Salad BLT Salad 1 lge 10.0 Beef Stew 1 serv 16.0 Chargrilled Salad 1 serv 13.0 w/ Grilled Chicken 1 serv 10.0 Son of w/o bun 1 serv 4.0 Blue Cheese Dressing 1.5 oz 1.0 Ultimate Chicken Buffalo Chicken Salad 1 serv 6.0 Chili’s Outback Steakhouse Grill w/o bun 1 serv 6.0 Buttermilk Ranch Dressing 1.5 oz 1.0 Chicken Enchilada Soup 1 C 12.0 Classic Wedge Blue Chicken Caesar Salad 1 serv 3.0 Classic Sirloin 1 serv 7.0 Cheese Salad Entrée 1 serv 14.0

52 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 53 atkins.com

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