HOW TO USE THE ATKINS® CARB COUNTER

HE CARB COUNTER has one purpose only—to tell you the Atkins net carb CARB COUNTER count of as many foods as humanly possible. It is not a calorie counter, nor is it a T comprehensive encyclopedia of food counts. You won’t learn how much calcium 3 How to Use the 27 Fruit a food has, how many grams of omega-6 fat, how much protein or how much vitamin Atkins Carb Counter C. All of that information is available elsewhere. What is not widely available—until 30 Grains, Noodles & Pasta now—is a way of answering the all-important question, “How many net carbs does 5 Atkins & Other this portion of food that I’m about to eat contain?” Low-Carb Specialty Foods 32 Legumes 8 Baking Ingredients 33 Nuts & Seeds 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 DietTM plan 9 Beef, Lamb, Pork 35 Oils, Fats, Vinegar (Atkins 20® or Atkins 40®) you’re on. & Other Meats & Salad Dressings 37 Poultry What’s more, we based our net carb counts on realistic amounts of food—the amount 11 Beverages & of a food you’re actually likely to eat! Remember, manufacturers are famous for making Alcoholic Beverages 38 Sauces & Marinades “serving sizes” ridiculously unrealistic in order to make their numbers look less bad. 14 Breads, Crackers, We’ve all seen examples of this: A single cookie you’d eat in two bites is labeled 41 Tortillas & Wraps Snacks “2 servings” with “1/2 cookie” constituting one “serving”; or a small 8 ounce bottle of juice at the convenience store with a label claiming it’s “2 servings”. 16 Candy & Chewing Gum 43 Soups 17 Cereals 45 Sweeteners, Our net carb counts are based on the real Spreads & Syrups To learn more about net carbs visit atkins.com portions of foods real people eat. If we’re 19 Condiments & Seasonings talking about an Atkins Bar, for example, 47 Vegetables TOTAL CARBS (16g) - FIBER (5g) - GLYCERIN (9g) = 20 Dairy, Eggs & we’ll give you the net carbs in an Atkins Dairy Substitutes 51 Vegetarian Products ATKINS Bar—we don’t tell you that an Atkins bar is g “two servings” and then give you the net 54 Chain Restaurants 2 NET CARBS 23 Desserts carbs per “serving”. 25 Fish & Shellfsh

1 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 3 That means you can depend on these net carb counts being reliable numbers that Net ATKINS & Amount Carbs you can use to calculate the number of carbs you’re consuming that have a signifcant OTHER LOW-CARB impact on your blood sugar—so that you can stay within the parameters of the Atkins SPECIALTY FOODS Peanut Butter Protein Diet. But there’s one important thing to remember: we included a lot of foods in the Please check atkins.com for the most recent nutritional Wafer Crisps 1 bar 4.0 Atkins Carb Counter that you probably will not be eating on the Atkins Diet, and information on Atkins products and new additions. Honey Almond probably shouldn’t be eating on any diet. We put them in so you could see the carb Net Vanilla Crunch Bites 13 bites 3.0 count of different common foods, so you could compare high carb choices with lower Amount Carbs Dark Chocolate Sea Salt carb choices, or, in some cases, so you could see just how high in carbs and sugar Atkins Meal Bars Caramel Crunch Bites 13 bites 4.0 a given food really is. Blueberry Greek Yogurt 1 bar 5.0 Snickerdoodle 1 bar 3.0 Chocolate Chip Cookie Dough 1 bar 3.0 Honey Almond Greek Yogurt 1 bar 3.0 Remember: Every single food listed here is not right for every phase; and some foods are not right Chocolate Chip Granola 1 bar 3.0 for any phase! Choose wisely! Atkins Ready-to-Drink Shakes Chocolate Peanut Butter 1 bar 3.0 Café Caramel 1 shake 3.0 What to Avoid Chocolate Peanut Butter Pretzel 1 bar 4.0 Dark Chocolate Royale 1 shake 2.0 For example, manufactured trans fats, which are hydrogenated or partially Cookies & Crème 1 bar 4.0 French Vanilla 1 shake 2.0 hydrogenated oils, have absolutely no place in a healthy diet. Even if you stay away Peanut Butter Granola 1 bar 4.0 Milk Chocolate Delight 1 shake 2.0 from sugary treats, added sugar (under numerous aliases) turns up in bread, sauces, Peanut Fudge Granola 1 bar 4.0 Mocha Latte 1 shake 4.0 marinades and salad dressings, to name just a few products. Most of us get up to 40 Vanilla Pecan Crisp 1 bar 4.0 Strawberry 1 shake 2.0 times as much omega-6 fats as omega-3 fats in our diet because the former are used Chocolate Almond Caramel 1 bar 3.0 Chocolate Banana 1 shake 4.0 in most processed foods. Ideally, the ratio should be 1 to 1. That’s why we recommend Birthday Cake 1 bar 4.0 Creamy Chocolate (meal) 1 shake 4.0 you not cook with certain oils or eat products that contain them. Specifcally, steer clear S’Mores 1 bar 4.0 Vanilla Cream (meal) 1 shake 3.0 of soybean, regular saffower—the high-oleic type is fne—corn and peanut oil, as well Atkins Snack Bars Atkins PLUS Shakes as “vegetable” oil, which can contain any of the above. Caramel Chocolate PLUS Creamy Milk Chocolate 1 shake 2.0 Peanut Nougat 1 bar 3.0 In addition to relying on the Carb Counter, it’s a good idea to become a careful reader PLUS Creamy Vanilla 1 shake 1.0 Caramel Double of Nutritional Facts panels on processed foods, which allow you to calculate grams Chocolate Crunch 1 bar 4.0 of Net Carbs. Be sure to also scan the list of ingredients to make sure that hidden Caramel Chocolate Nut Roll 1 bar 3.0 sugars and other problematic Chocolate Chip Crisp 1 bar 4.0 Abbreviations and Symbols ingredients discussed above Cranberry Almond 1 bar 3.0 ...... cup ...... large pkg ... package T...... tablespoon aren’t included. C lg Lemon 1 bar 3.0 dia .... diameter lb ...... pound sl...... slice w/.... with Peanut Butter Fudge Crisp 1 bar 3.0 Triple Chocolate 1 bar 4.0 ea ..... each med .. medium sm..... small w/o ... without White Chocolate Macadamia 1 bar 4.0 env ... envelope oz...... ounce sq...... square "...... inch Lemon Vanilla Protein ...... gram .... packet t...... teaspoon < ...... less than Wafer Crisps 1 bar 4.0 The following nutrition information is accurate to the best of g pkt our knowledge as of January 2020. (https://ndb.nal.usda.gov/ndb/)

4 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 5 ATKINS & OTHER LOW-CARB Net ATKINS & OTHER LOW-CARB Net SPECIALTY FOODS continued Amount Carbs SPECIALTY FOODS continued Amount Carbs

Net Crustless Chicken Pot Pie 1 tray 6.0 Net Smaps Sweet Maple, dry 1/2 C 2.0 Amount Carbs Meat Lasagna 1 tray 11.0 Amount Carbs Kay’s Naturals Protein Apple Cinnamon, dry 1.2 oz 15.0 Atkins Endulge® Treats Meatloaf w/ Portobello Chocolate Chip Cookie Mushroom Gravy 1 tray 8.0 Mix, prepared 1 ea 7.0 Nutlettes, dry 1/2 C 6.0 Caramel Nut Chew 1 bar 2.0 Mexican-Style Chicken Nutritious Living Hi-Lo, Chocolate Candies 1 pack 1.0 Bob’s Red Mill Low Carb and Vegetables 1 tray 6.0 Original, dry 1/2 C 7.0 Chocolate Caramel Mousse 1 bar 2.0 Bread Mix, prepared 1 sl 5.0 Mongolian-Style Beef Sensato High Fiber Chocolate Coconut 1 bar 2.0 Caulifower Bowl 1 bowl 7.0 LC Foods Low Carb Pizza and Calzone Mix 1.0 Butter Pecan, prepared 1/2 C 2.0 Chocolate Covered Almonds 1 pack 2.0 Pork Verde 1 tray 8.0 Nut & Flax Granola, Dixie Diners’ Carb Counters Chocolate Peanut Candies 1 pack 1.0 Cinnamon, dry 1/2 C 2.0 Roasted Turkey with Garlic Angel Food Cake Mix, Dark Chocolate Covered Mashed Caulifower 1 tray 6.0 prepared 5.2 oz 1.0 Prepared Soups Peppermint Patties 1 piece 2.0 Shrimp Scampi 1 tray 9.0 Brownie Mix, prepared 2" sq 1.0 Dixie Diners’ Carb Counters Milk Chocolate Three Meat Pizza 1 pizza 11.0 Skinni Spaghetti 1 C 4.0 Caramel Squares 3 pieces 2.0 Instant Mashers, Cheddar Pepperoni Pizza 1 pizza 11.0 Chicken Noodle Soup Mix 1 2.0 Nutty Fudge Brownie 1 bar 2.0 & Bacon, prepared 1/2 C 5.0 Broccoli & Cheese Soup Mix 1 1.0 Peanut Butter Cups 2 pieces 2.0 Muffn Mix, Apple Atkins Frozen Snacks Cream of Mushroom Soup Mix 1 2.0 Peanut Caramel Cluster 1 bar 3.0 Cinnamon, prepared 1 ea 2.0 Bacon Cheddar Pecan Caramel Clusters 2 packs 2.0 Caulifower Bites 6 bites 4.0 Snackin’ Cake Mix, Cinnamon Parmesan Garlic Swirl, prepared 2.3" sq 2.0 Caulifower Bites 6 bites 4.0 Atkins Breakfast Frozen Meals Thick It Up Thickener 1 t 0.0 Ham and Cheese Omelet 1 omelet 4.0 LC Foods Low Carb Mixes Farmhouse-Style Other Low Carb Products Banana Bread, prepared 1 sl 1.0 Sausage Scramble 1 bowl 5.0 Baking & Cooking Products Frosting, Chocolate or Bacon Scramble 1 bowl 5.0 Better Bowls Sugar Free Vanilla, prepared 1 T 1.0

Gelatin Mix, all favors, Muffn Mix, prepared 1 ea 1.0 Atkins Entrée Frozen Meals prepared 1/2 C 0 Breakfast Cereals Beef Merlot 1 tray 6.0 Pudding Mix, Chocolate, Beef Teriyaki Stir-Fry 1 tray 6.0 prepared w/ whole milk 1/2 C 11.0 Dixie Diners’ Carb Counters Apple Cinnamon 1 pkt 3.0 Beef Stew 1 bowl 8.0 Pudding Mix, Vanilla, All Natural Carb-Controlled Chicken & Broccoli Alfredo 1 tray 5.0 prepared w/ whole milk 1/2 C 11.0 Granola Maple Oat 1/2 C 4.0 Chicken Margherita 1 tray 6.0 Brownie Mix, baked 1 ea 8.0 Chicken Marsala 1 tray 8.0

6 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 7 Net Net BAKING Amount Carbs BEEF, LAMB, PORK Amount Carbs INGREDIENTS & OTHER MEATS Gelatin, Unfavored for Lamb Net Net Chop, Loin or Rib 6 oz 0.0 Baking & Canning 1 env 0.0 Amount Carbs Amount Carbs Ground 6 oz 0.0 Molasses 1 T 15.0 Leg 6 oz 0.0 Almond Meal/Flour 1/2 C 6.0 Nutmeg, ground 1 t 0.6 Beef Brisket 6 oz 0.0 Roast 6 oz 0.0 Arrowroot 1 T 6.8 Oat Flour 1/4 C 12.0 Corned Beef 6 oz 0.8 Shoulder 6 oz 0.0 Baking Soda 1/2 t 0.0 Rice Flour, White 1/4 C 30.7 Chuck 6 oz 0.0 Stew Meat 6 oz 0.0 Baking Chocolate, Rice Flour, Brown 1/4 C 28.4 Chuck Eye Steak 6 oz 0.0 Unsweetened 1 oz 4.0 Corned Brisket 6 oz 0.0 Pork Rye Flour, Medium 1/4 C 16.2 Bacon, Slab, Sliced 3 sl 0.5 Baking Powder 1/2 t 0.0 Cubed Steak 6 oz 0.0 Soy Flour 1/4 C 5.4 Canadian Bacon 3 sl 1.4 Chocolate Chips, Eye Round 6 oz 0.0 Stevia (pure powder) 1 t 0.0 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 48.0 Liver, Calf 6 oz 8.8 Ham 6 oz 0.0 Cocoa Powder, London Broil 6 oz 0.0 Sucralose-Sugar Loin Roast 6 oz 0.0 Unsweetened 2 T 2.7 Prime Rib 6 oz 0.0 Blend for Baking 1/4 C 48.0 Rib Eye Roast/Steak 6 oz 0.0 Scrapple 4 oz 15.6 Coconut, Shredded 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 Unsweetened 1/4 C 1.3 Sugar, Confectioners 1/4 C 29.9 Short Ribs 6 oz 0.0 Stew Meat 6 oz 0.0 Sweetened 1/4 C 10.0 Sugar, White 1/4 C 50.4 Sirloin Steak 6 oz 0.0 Skirt Steak 6 oz 0.0 Tenderloin 6 oz 0.0 Coconut Flour 1/4 C 6.0 Sugar & Stevia Blend 1/4 C 16.0 Tenderloin 6 oz 0.0 Coconut Milk, Truvia Baker’s Bag 1/4 C 12.0 Top Loin 6 oz 0.0 Game Meats Canned, Regular 1/2 C 2.0 Pure Vanilla & Other Extracts 1 t 0.0 Beefalo 6 oz 0.0 Cornmeal 2 T 9.7 Veal Buffalo (Bison) 6 oz 0.0 Xylitol 1 T 0.0 Rabbit 6 oz 0.0 Cream of Tartar 1 t 1.8 Breast 6 oz 0.0 Chop, Loin or Rib 6 oz 0.0 Venison 6 oz 0.0 Dried Egg Whites 2 T 0.8 Cutlet 6 oz 0.0 Egg Replacement 1 oz 0.5 Ground 6 oz 0.0 Frankfurters Erythritol 1 T 0.0 Round Steak 6 oz 0.0 Beef 1 frank 1.8 Beef & Pork 1 frank 3.7 Flaxseed Meal 1/4 C 0.0 Scallops 6 oz 0.0 Shank 6 oz 0.0 Hebrew National 1 frank 1.0 Flour, White, All Purpose 1/4 C 23.0 Shoulder 6 oz 0.0 Pork 1 frank 0.1 Flour, Whole Wheat Stew Meat 6 oz 0.0 All Purpose 1/4 C 18.0 Sausages Pastry 1/4 C 19.0 Goat Andouille, Pork 1 link 0.5 Roast 6 oz 0.0 Beef 2 oz 0.2 Beef & Pork 1 link 1.1

8 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 9 BEEF, LAMB, PORK Net Net Amount Carbs BEVERAGES Amount Carbs & OTHER MEATS continued & ALCOHOLIC Pork Roll 5 sl 0.6 Starbucks Net BEVERAGES Amount Carbs Prosciutto 6 oz 0.0 Caffè Americano 12 oz 2.0 Roast Beef, Sliced 1 oz 3.0 Net Caffè Latte Bratwurst 1 link 2.4 Amount Carbs Salami w/ Whole Milk 12 oz 14.0 Breakfast, Pork 1 link 0.0 Beef 3 sl 1.5 Chocolate Drinks Cappuccino Bulk, Pork 3 oz 0.0 Beef & Pork 3 sl 1.0 w/ Whole Milk 12 oz 9.0 Cheddarwurst 1 link 5.0 Pork 3 sl 0.5 Canfeld’s Diet Chocolate Cheese Dog 1 link 3.8 Sopressata (dry salami) 1 oz 1.0 Fudge Soda 12 oz 0.0 Espresso, Black 1.5 oz 2.0 Chicken w/ Apple 2 oz 1.3 Hot Cocoa 1 pkt 22.4 Espresso w/ Whole Milk 12 oz 9.0 Chicken w/ Dried Tomato 2 oz 1.3 Frozen Heat & Eat Meals Hot Cocoa Frappuccino, Bottled 1 serv 53.0 Chicken & Turkey w/ Gruyère 2 oz 0.0 Atkins & Other Low-Carb Latte, Iced, (Also see w/ Marshmallows 1 pkt 14.3 Chorizo 2 oz 1.1 Specialty Foods) w/ Whole Milk 12 oz 10.0 Nestlé Carb Select Italian, Hot 2 oz 0.7 Banquet Salisbury Steak 1 serv 11.0 Mocha w/ Whole Milk 12 oz 30.0 Italian, Sweet 2 oz 1.2 Hot Cocoa Mix 1 serv 3.3 Lean Cuisine Mocha Frappuccino 12 oz 39.8 Kielbasa, Beef 2 oz 1.6 Steak Portabella 1 serv 8.0 No-Mu Hot Chocolate Kielbasa, Beef & Pork 2 oz 1.6 Steak Umm Sliced Steaks 1 ea 0.0 Powder 6 g 2.0 Kielbasa, Pork & Turkey 2 oz 2.2 Carbonated Beverages, Stouffer’s Dinners Swiss Miss, Light, Knockwurst 1 link 2.3 Soda, Mixers Italian-style meatballs Hot Cocoa Mix 1 pkt 3.0 Linguica 2 oz 1.0 & zesty marinara 1 serv 4.0 Cherry Cola 12 oz 39.0 Smoked, Beef 4 oz 2.7 Creamed Chipped Beef 1 serv 11.0 Swiss Miss Hot Cocoa, Cherry Cola, Diet 12 oz 0.0 Smoked, Hot 4 oz 1.3 Green Peppers Stuffed w/ No Sugar Added 1 pkt 10.0 Club Soda 12 oz 0.0 Beef & Tomato Sauce 1 serv 20.0 Cola 12 oz 35.2 Deli, Luncheon and Cured Meats Lasagna w/ Coffee & Coffee Drinks Cola, Diet 12 oz 0.0 Meat & Sauce 1 serv 35.0 Cappuccino Diet Sodas, all favors 12 oz 0.0 Bologna Kentucky Bourban Instant Powder 1 t 2.8 Fruit Refreshers, Beef 3 sl 2.1 Glazed Chicken 1 serv 30.0 Sugar Free, all favors 12 oz 0.0 Beef & Pork 3 sl 2.2 Cheese Manicotti 1 serv 28.0 Instant Powder, Decaf 1 t 2.8 32.1 Ham, Deli Style Salisbury Steak 1 serv 20.0 Sugar-Free Mix 3 T 3.0 Ginger Ale 12 oz Baked, sliced 6 oz 3.2 Skillet Pork Carnitas 1 serv 36.0 Sugar-Free Mix, Decaf 3 T 3.0 Grape Soda 12 oz 41.7 Boiled, sliced 6 oz 3.0 Chicken and Broccoli Coffee Lemon/Lime Soda 12 oz 38.0 Deviled 4 oz 1.9 Pasta Bake 1 pkg 23.0 Black, Brewed 1 C 0.0 Root Beer/Birch Beer 12 oz 42.0 Honey Cured, sliced 6 oz 3.8 Yankee Pot Roast 1 serv 27.0 Seltzer 12 oz 0.0 Black, Decaf, Brewed 1 C 0.0 Liverwurst 4 sl 5.8 Seltzer, Essence Flavored 12 oz 0.0 Mortadella 6 oz 5.2 Decaf, Instant 1 C 0.8 Tonic Water 12 oz 32.2 Olive Loaf 3 sl 5.9 With 1 T Cream 1 C 0.4 Tonic Water, Sugar Free 12 oz 0.0 Pancetta 3 oz 0.0 With 1 T Whole Milk 1 C 0.4 Pastrami, Beef 1 sl 0.6 Iced, w/ 1 T Whole Milk 12 oz 0.7 Pepperoni 6 oz 0.0

10 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 11 BEVERAGES & Net BEVERAGES & Net ALCOHOLIC BEVERAGES continued Amount Carbs ALCOHOLIC BEVERAGES continued Amount Carbs

Net Orange-Strawberry-Banana 4 oz 14.2 Net Alcoholic Beverages Amount Carbs Passion Fruit, fresh 4 oz 16.6 Amount Carbs Beer Peach Nectar, canned 4 oz 16.6 “Lite” 12 oz 5.6 Energy Sports Drinks With 1 T Cream 8 oz 0.4 Pear Nectar, canned 4 oz 19.0 Low Carb 12 oz 2.5 Rockstar Energy 8 oz 31.5 Chamomille 8 oz 0.5 Pineapple, unsweetened 4 oz 15.8 Near (>0.5% alcohol) 12 oz 13.7 Rockstar Energy, Sugar Free 8 oz 0.0 Peppermint 8 oz 0.0 Prune 4 oz 21.1 Nonalcoholic 12 oz 14.1 Coconut Water, Fresh 8 oz 6.3 Iced Tea Tangerine-Orange 4 oz 12.5 Bourbon 1 oz 0.0 15.7 Diet 8 oz 0.0 Gatorade 8 oz Champagne 1 oz 2-3 Kool-Aid, Sugar-Free Mix, Lipton Pureleaf, Monster 8 oz 27.0 Gin 1 oz 0.0 all favors 1 pkt 0.0 Unsweetened 8 oz 0.0 Monster, Sugar Free 8 oz 1.0 Rum 1 oz 0.0 Sweetened 8 oz 21.0 Red Bull 8.4 oz 28.0 Scotch 1 oz 0.0 Lemonade / Limeade True Lemon Mix 1/8 pkt 1.0 Red Bull, Sugar Free 8.4 oz 3.0 Sherry, Dry 1 oz 4.7 Canned, No Added Sugar 8 oz 0.0 Unsweetened, from instant 8 oz 0.4 Crystal Light 8 oz 0.0 Vodka 1 oz 0.0 Fruit Juices With Stevia 8 oz 0.0 Bottled, Diet 8 oz 1.3 Wine, Red 3.5 oz 2.6 Apple, unsweetened 4 oz 13.8 Wine, Rosé 3.5 oz 2.4 Bottled, sweetened 8 oz 29.0 Vegetable Juices Apricot Nectar 4 oz 17.3 Wine, White, Sauvignon 3.5 oz 2.0 Minute Maid Light, bottled 8 oz 2.0 Cranberry Juice Cocktail, Carrot 4 oz 10.0 Prepared from concentrate 8 oz 25.8 Clam & Tomato 4 oz 14.0 Frozen Concentrate 2 T 18.6 Cocktail Mixes Prepared from powder 8 oz 17.6 Tomato 4 oz 4.0 Cranberry Juice Cocktail, Bloody Mary 3.5 oz 3.3 True Lemon Mix 1 pkt 0.0 Vegetable Juice Cocktail 4 oz 4.5 Light 4 oz 5.5 Margarita 3.5 oz 13.8 True Lime Mix 1 pkt 0.0 Cranberry Juice Cocktail 4 oz 17.1 Margarita, Baja Bob’s True Grapefruit Mix 1 pkt 0.0 Vitamin Water Fruitables Mixed Low Carb 4 oz 3.0 True Orange Mix 1 pkt 0.0 Glaceau 20 oz 33.0 Fruit & Vegetable 4 oz 16-18 Margarita, Glaceau Zero, Sugar Free 20 oz 4.0 Fruit Punch 4 oz 15.0 Master of Mixes, Lite 4 oz 2.0 Tea & Tea Drinks Grape, unsweetened 4 oz 18.4 Mojito, Baja Bob’s Bottled Iced Tea Water Grapefruit, sweetened 4 oz 13.8 Low Carb 4 oz 3.0 Bottled 8 oz 0.0 Green, unsweetened 8 oz 0.0 Pia Colada 3.5 oz 22.2 Grapefruit, unsweetened 4 oz 10.9 La Croix, all favors 8 oz 0.0 Lemon Flavored 8 oz 22.0 Screwdriver 3.5 oz 8.5 Guava Nectar 4 oz 17.4 Sparking Mineral 8 oz 0.0 Lemon Flavored, Diet 8 oz 0.0 Strawberry Daiquiri, Lemon 2 T 2.0 Spring 8 oz 0.0 Raspberry, Diet 8 oz 1.0 Master of Mixes, Lite 4 oz 2.0 Lime 2 T 2.4 Tap 8 oz 0.0 Mango Nectar 4 oz 16.1 Sweet ‘N Sour, Brewed Tea Orange, fresh 4 oz 12.7 Master of Mixes, Lite 4 oz 2.0 Black 8 oz 0.0 Orange, from concentrate 4 oz 12.0 With 1 T Milk 8 oz 0.7 Orange-Peach-Mango 4 oz 14.0

12 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 13 Net BREADS, CRACKERS, Net BREADS, CRACKERS, Amount Carbs Amount Carbs TORTILLAS & WRAPS TORTILLAS & WRAPS continued Simple Mills Fine Ground Net Tortillas Net sea salt almond Amount Carbs Siete Almond Flour Tortillas 1 ea 6.0 Amount Carbs four crackers 17 ea 15.0 Corn 6" 10.8 JJ Flats 6 ea 12.0 Light Rye 1 sl 6.0 Flour 6" 14.5 Breads Multigrain 1 sl 9.0 10.6 Matzoh, Plain 1 oz 23.0 Whole Wheat 8" 19.0 Bran 1 sl Sesame 1 sl 8.0 12.0 Matzoh, Whole Wheat 1 oz 18.0 La Tortilla Factory Ezekiel 1 sl Sourdough 1 sl 7.0 15.3 Melba Toast 1 ea 3.5 Flour Tortilla Soft Taco 1 ea 12.5 French 1 sl 100% Whole Grain 1 sl 8.0 13.4 Melba Toast, Rye 1 ea 4.0 Traditional Soft Taco 1 ea 26.0 Italian 1 sl Gluten Free Original 1 sl 8.0 Oatmeal 1 sl 12.0 Melba Toast, Whole Wheat 1 ea 3.5 Low Carb, Whole Wheat Pumpernickel 1 sl 11.6 San-J Brown Rice Fajita Size 1 ea 3.0 w/ Sesame Seeds 3 ea 9.6 Flatbreads & Wraps Low Carb, Flour Pumpernickel, FlatOuts 16.5 Snyders braided twists, Fajita Size 1 ea 4.0 100% Rye Meal 1 sl FoldIt 5-Grain Flax 1 ea 10.0 8.2 ancient grains 1 serv 21.0 Mama Lupe Three-Net Pumpernickel, Thin Sliced 1 sl Gluten Free 1 ea 22.0 12.5 Stone-Ground Wheat 5 ea 10.3 Impact Carb 1 ea 3.0 Raisin 1 sl Hungry Girl 100% 12.1 Whisps Cheddar Cheese Mission Carb Balance Rye 1 sl Whole Wheat 1 ea 8.0 17.0 Crisps 23 ea 1.0 Whole Wheat Fajita 1 ea 4.0 Rye, 100% 1 sl Light Original 1 ea 6.0 34.6 Townhouse Flatbread Whole Wheat Soft Taco 1 ea 5.0 Sourdough 1 sl Protein Up Carb Down 18.0 Crisps 8 ea 11.0 Sprouted Whole Wheat 1 sl Core 12 1 ea 8.0 17.0 Triscuit 3 ea 8.5 Muffns Sunfower Seed 1 sl Traditional 1 ea 21.0 12.1 Wheat Thins 8 ea 8.0 Food for Life Sprouted Whole White 1 sl Joseph’s Lavash 9.3 Grain English Muffns 1 ea 12.0 Whole Grain 1 sl Flax, Oat Bran & 9.0 Crispbreads 100% Whole Grain 1 sl Whole Wheat 1/2 ea 4.0 9.8 Ak-Mak 5 ea 16.0 Whole Wheat 1 sl Whole Wheat Square 100% Whole Wheat 1 sl 10.0 Finn Crisp Caraway 2 sl 8.0 Lavash Roll-Ups 1/2 ea 17.0 Sandwich Size Square Crackers Multigrain 2 sl 8.0 Original 2 sl 8.0 Lavash Roll-Ups 1/2 ea 13.5 Delallo Thin Boghosian Garlic & Herb 20.0 GG Scandinavian Bran 100% Whole Wheat 1 oz Lavash Roll-Ups 1/2 ea 8.5 Alessi Thin Breadsticks 1 serv 21.0 Crispbread Original 1 ea 2.0 Ryvita Pita Mary’s Gone Crackers White 6.5" 32.1 Original 6 ea 4.5 Original 2 sl 10.0 Fruit & Oats 2 sl 12.0 Whole Wheat 6.5" 30.5 Blue Diamond Tumaro’s Gourmet Low Carb 23.0 Light Rye 2 sl 10.0 Almond Nut Thins 17 ea Garden-Vegetable 8" 5.0 11.0 Rye & Oat Bran 2 sl 9.0 Carr’s Whole Wheat 2 ea 9-Grain with chia 8" 5.0 Cheez-It 1 oz 17.0 Sesame Rye 2 sl 8.0 Wasa Multigrain 8" 4.0 Mrs. Cubbinson’s Baked Whole wheat 8" 6.0 Cheddar Cheese Crisps 1 oz 1.0 Fiber 1 sl 4.5 Hearty Rye 1 sl 10.0

14 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 15 Net Net CANDY & Amount Carbs CEREALS Amount Carbs CHEWING GUM Net Lily’s Sweets Amount Carbs Steel Cut Net No Sugar Added Scottish/Irish, dry 1/4 C 13.0 Amount Carbs Hot Dark Chocolate Bar 1 serv 3.0 Whole Grain (oat groats) 1/4 C 13.0 Bob’s Red Mill Hot Cereal Caramels No Sugar Added Dark Chocolate Maltex w/Flax Meal, dry 1/3 C 17.0 Asher’s Sugar Free Almond Bar 1 serv 4.0 Hot Wheat Cereal, dry 1/3 C 32.0 1/4 36.0 Pecan Caramel Patties 1 serv 1.0 Cream of Rice, dry C Pocono Cream of Wheat Almond Butter Toffee 1 serv 0.0 Hard Candy Cream of Buckwheat, dry 1/4 C 35.0 Instant, Maple Brown Sugar 1 pkt 27.0 Judy’s Sugar Free Jolly Rancher, Sugar Free 4 ea 0.0 Hodgson Mill Bulgur Wheat Instant, Original 1 pkt 26.0 Almond Caramel Clusters 1 serv 1.0 Lifesavers 4 ea 1.0 w/ Soy Grits, dry 1/4 C 25.0 Instant, Bananas & Cream 1 pkt 27.0 Vanilla Pecan Caramels 1 serv 0.5 Lifesavers, Sugar Free 4 ea 0.0 Wheatena Healthy Grains, Peanut Brittle 1 serv 2.0 Nestlé Sugar-Free Nips Toasted Wheat, dry 1/3 C 27.0 Instant, in bowl 1.5 oz 24.0 Caramel 2 ea 0.0 Whole Grain, 2-Minute 3 T 23.0 Coffee 2 ea 0.0 Ready-to-Eat Chewing Gum 26.5 Farina, Enriched, dry 3 T Alpen Muesli Eclipse Sugar Free, all favors 2 ea 0.0 Grits, Instant, dry 1 oz 21.0 Jelly Belly, Sugar Free No Sugar Added 2/3 C 34.0 Orbit, all favors 1 ea 0.0 Heartland Oat Bran Gummie Bears 25 ea 1.0 Barbara’s Organic Hot Cereal, dry 1/3 C 16.0 Jelly Beans 35 ea 5.0 Multigrain Spoonfuls 3/4 C 20.0 Chocolate Mother’s Whole Wheat Jordan Almonds, Sugar Free 13 ea 2.0 Barbara’s Puffns Asher’s Sugar Free Hot Cereal, dry 1/2 C 19.0 Original 3/4 C 18.0 Dark Chocolate Oats/Oatmeal Marshmallows Barbara’s Protein Puffns Raspberry Jellies 3 ea 1.0 Homestat Farm Quick Steel La Nouba, Sugar-Free 1 ea 0.0 Berry Burst 1 C 27.0 Mint Patties 2 ea 2.0 Cut Oats & Chia w/Flax Cascadian Farm Pretzel Bites 10 ea 9.0 & Rye Flakes, dry 1/4 C 20.0 Mints Organic Ancient Grains 3/4 C 37.0 Instant, Brown Sugar Hershey’s Sugar Free 5 ea 1.0 Altoids Smalls, Sugar Free Cascadian Farm Purely O’s 1 -1/4 C 22.0 & Cinnamon 1 pkt 33.0 Hershey’s Sugar Free all favors 1 ea 0.0 Cheerios, Multigrain 1 C 21.0 Instant, Plain, dry 1/3 C 27.0 Special Dark 5 ea 3.0 Eclipse, all favors 3 ea 0.0 Corn Chex 1 C 24.0 Malt-o-Meal Reese’s Peanut Butter Cups Pep-O-Mints 4 ea 15.0 Corn Flakes 1 C 23.0 Quick Oats, dry 1/2 C 23.0 Miniatures, Sugar Free 3 ea 1.0 Pep-O-Mints, Sugar Free 4 ea 0.0 Crispix Corn & Rice 1 C 24.0 Quick Cooking, dry 1/2 C 23.0 Kopper Dark Chocolate Covered Winto-O-Green 4 ea 15.0 Eden Kamut Flakes 1/2 C 30.0 Bob’s Red Mill Espresso Beans, Sugar Free 32 ea 2.0 Winto-O-Green, Sugar Free 4 ea 0.0 Fiber One 1/2 30.0 Rolled Oats, dry C Honey Clusters 1 C 34.0 Rolled Oats, cooked 1/2 C 9.5 Original 1/2 C 11.0

16 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 17 CEREALS continued Net Net Amount Carbs CONDIMENTS Amount Carbs Net & SEASONINGS Amount Carbs Wheaties Toasted Coriander, ground 1 t 0.0 Whole Wheat Flakes 3/4 C 19.0 Net Crab/Shrimp Boil Mix 1 T 0.0 Amount Carbs Flax Plus Multibran Flakes 1 C 24.0 Creole Seasoning 1 T 0.0 Food for Life Ezekiel 1/2 C 36.0 Allspice, ground 1 t 1.0 Cumin Seed, ground 1 t 0.1 Grape-Nuts Anchovy Paste 1 T 0.0 Curry Powder 1 T 0.0 Flakes 3/4 C 21.0 Bacon Pieces, Dill Weed, dried 1 T 1.3 Original 1/2 C 40.0 Jarred/canned 1/2 oz 0.0 Dill Weed, fresh, chopped 1 T 0.0 Kashi Bacon Bits, Imitation 1/2 oz 2.6 Garlic Go Lean Crunch! 3/4 C 30.0 Basil, fresh, chopped 1 T 0.0 Clove 1 ea 0.9 7 Wholegrain Honey Puffs 1-1/3 C 31.0 Basil, dried 1 T 0.2 Minced, fresh or jarred 1 T 2.6 7 Wholegrain Puffs 1-1/2 C 28.0 Bay Leaves, dried 1 ea 0.1 Minced, dried 1 T 4.7 Kellogg’s All-Bran Bragg’s Liquid Aminos 1 T 0.0 Powder 1 t 1.6 Capers, drained 1 T 0.2 Salt 1 T 0.0 Buds 1/3 C 11.0 Celery Salt 1 t 0.0 Ginger, ground 1 T 3.1 Original 1/2 C 13.0 Chile Peppers Ginger Root, fresh, grated 1 T 1.0 Oat Bran, raw 1/3 C 19.0 Ancho, dried 1 ea 5.1 Horseradish, prepared 1 t 0.4 Puffed Brown Rice 1 C 13.0 Cayenne, Roasted, Italian Seasoning 1 T 0.0 Puffed Corn 1 C 11.0 Canned, whole 1 ea 5.0 Lawry’s Seasoned Salt 1 t 0.0 Puffed Kamut 1 C 9.0 Chipotle en Adobe 9 sl 1.0 Lemon Peel, fresh, grated 1 T 0.3 Puffed Millet 1 C 10.0 Hot Cherry, fresh, whole 1 ea 2.0 Lemon-Pepper Seasoning 1 t 0.0 Puffed Rice 1 C 12.0 Hot Cherry, canned, whole 1 oz 2.0 Liquid Smoke 1 T 0.0 Puffed Wheat 1 C 10.0 Jalapeo, fresh, sliced 1/2 C 1.7 Marmite Yeast Extract 1 T 0.8 Shredded Wheat Jalapeo, pickled, sliced 1 oz 0.5 Miso Paste Large Biscuit 1 serv 31.0 Pasilla, dried, whole 1 ea 1.7 Mellow Brown 1 T 3.0 Spoon Size, w/ Bran 1-1/4 C 39.0 Serrano, chopped 1/2 C 1.8 Mellow Red 1 T 3.0 Spoon Size, Whole Grain 1 C 34.0 Chile Powder 1 T 0.0 Mellow White 1 T 3.0 Smart Bran 3/4 C 15.0 Chinese 5-Spice Powder 1 t 0.0 Mrs. Dash 1 t 0.0 Special K Chives, fresh, chopped 1 T 0.1 Mustard Chives, dehydrated, chopped 1 T 0.1 Chinese 1 t 0.2 Original 1-1/4 C 29.0 Cilantro, fresh, chopped 1 T 0.0 Dijon 1 t 1.0 Protein 1-1/3 C 34.0 Cinnamon, ground 1 t 0.7 Honey 1 t 1.0 Spelt Flakes 1 C 20.0 Clam Juice 8 oz 0.2 Powder 1 t 0.4 Total Whole Grain 3/4 C 22.0 Cloves, ground 1 t 0.6 Spicy Brown 1 t 0.0 Wheat Bran, raw 2 T 1.6 Coconut Milk, canned 1 C 6.4 Yellow 1 t 0.1 Wheat Germ, toasted 2 T 4.9 Coconut Milk, Light, canned 1 C 4.0 Nutmeg, ground 1/2 t 0.3

18 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 19 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 Onion, minced, dried 1 T 3.7 Butter & Margarine Chive & Onion 2 T 1.8 Roquefort 1 oz 0.6 Orange Peel, grated, fresh 1/2 t 0.4 Ghee 1 t 0.0 Original 2 T 0.8 Romano, chunk 1 oz 1.0 Oregano, dried 1 T 0.8 Stick Butter 1 C 0.1 Edam 1 oz 0.4 Romano, grated 1 T 0.0 0.0 0.0 Paprika 1 T 1.3 Stick Butter 1 T 0.0 Emmentaler 1 oz Stilton 1 oz Feta 1 oz 1.2 String 1 oz 1.0 Parsley, fresh, chopped 1 T 0.1 Stick Margarine 1 T 0.1 Fontina 1 oz 0.4 Swiss 1 oz 1.5 Pepper, black, ground 1 t 0.9 Whipped Butter 1 C 0.1 Goat, Aged 1 oz 0.6 Velveeta 1 oz 2.8 Pepper, red, crushed 1 t 0.5 Whipped Butter 1 T 0.0 Goat, Soft (Chèvre) 1 oz 0.3 0.5 Whipped Margarine 1 T 0.0 Pickle Spear, Dill or Kosher 1 ea Gorgonzola 1 oz 1.1 Cream & Creamers Pickle, Dill, whole, 4-inch 1 ea 2.0 Cheese Gouda 1 oz 0.6 Coffee-mate Pickle Relish 1 T 3.3 American 1 sl 1.5 Gruyère 1 oz 0.1 Original, powder 1 t 1.0 Pickle, Sweet, Midget 1 ea 1.2 Asiago 1 oz 0.5 Havarti 1 oz 0.0 Original, liquid 1 T 2.0 Pimento (Roasted Red Pepper) 1 oz 0.9 Appenzeller 1 oz 0.0 Jarlsberg 1 oz 1.2 Fat-Free Hazelnut, liquid 1 T 5.0 Poultry Seasoning 1 t 0.8 Blue Cheese, crumbled 2 T 0.4 Laughing Cow 1 wedge 1.0 Natural Bliss Vanilla, liquid 1 T 5.0 Pumpkin Pie Spice Mix 1 t 0.9 Boursin, Garden Herb 2 T 1.0 Limburger 1 oz 0.1 Sugar-Free French Rosemary, dried 1 T 0.8 Brie 1 oz 0.1 Manchego 1 oz 0.0 Vanilla, liquid 1 T 2.0 Sage, ground 1 t 0.1 Camembert 1 oz 0.1 Mascarpone 1 oz 0.0 Condensed Milk, Salt 1 t 0.0 Cheddar 1 oz 0.4 Maytag Blue 1 oz 0.6 Sweetened, canned 1 T 20.8 Spike Seasoning, Original 1 t 0.0 Cheez Whiz 2 T 5.6 Monterey Jack 1 oz 0.2 Cream Tahini (Sesame Paste) 2 T 5.0 Colby 1 oz 0.7 Mozzarella Heavy, liquid 1 T 0.4 Thai Chile Paste 1 T 0.0 Cottage Cheese Fresh Balls 1 oz 0.0 Heavy, whipped 1 T 0.2 Thyme, dried 1 T 0.8 Curds, 2% fat 1/2 C 4.1 Part Skim 1 oz 0.8 Light 1 T 0.6 Wasabi Paste 1 t 2.0 Creamed, 4% fat 1/2 C 6.0 Smoked 1 oz 0.0 Half-and-Half 1 T 0.3 Wasabi, powdered 1 t 1.5 Low-Fat, Chive 1/2 C 5.0 Whole Milk 1 oz 0.6 International Delight Cream Cheese, Brick Muenster 1 oz 0.3 Amaretto, Low Fat 1 T 7.0 Fat Free 2 T 2.2 Paneer 1 oz 1.0 French Vanilla 1 T 6.0 Neufchatel 2 T 1.0 Parmesan, chunk 1 oz 0.9 Califa Farms Original 2 T 1.2 Parmesan, grated 1 T 0.2 Unsweetened Almond Cream Cheese, Soft Parmigiano-Reggiano, grated 1 T 0.0 Milk Creamer 1 T 0.0 Blueberry 2 T 4.4 Port Wine Spread 2 T 3.0 Hazelnut Almond Chive & Onion 2 T 2.0 Provolone 1 oz 0.6 Milk Creamer 2 T 2.0 Garden Vegetable 2 T 2.1 Queso Blanco 1 oz 0.0 Silk Soymilk “Creamer,” Regular 2 T 2.0 Queso Fresco 1 oz 1.5 Original, Unsweetened 1 T 1.0

20 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 21 DAIRY, EGGS Net DESSERTS Net & DAIRY SUBSTITUTES continued Amount Carbs Amount Carbs Net Net Milk Substitutes Amount Carbs Dreyer’s/Edy’s Slow Churned, Amount Carbs Almond Milk No Sugar Added Cheesecake So Delicious Coconut Milk Chocolate Flavored 1 C 17.8 Butter Pecan 1/2 C 11.0 Cheesecake Factory “Creamer,” Original, Plain 1 C 7.3 Neapolitan 1/2 C 9.0 Plain, Unsweetened 1 C 1.0 Low Carb 1/2 piece 15.5 Unsweetened 1 T 1.0 Triple Chocolate 1/2 C 12.0 Vanilla, Unsweetened 1 C 1.0 Junior’s Sugar Free Sour cream Vanilla Bean 1/2 C 8.0 Coconut Milk Beverage Low-Carb, Plain 1 serv 3.2 Light 1 C 17.6 Fudge Tracks 1/2 C 9.0 Regular 2 T 0.7 Chocolate Flavored 1 C 11.0 Plain 1 C 7.0 Regular 1 C 5.5 Gelatin Plain, Unsweetened 1 C 1.0 Frozen Treats Gelatin Mix, Sugar Free, Rice Milk, Breyer’s Carb Smart Eggs all favors 1 serv 0.0 Raw 1 ea 0.4 Plain 1 C 25.0 Fudge Bar 1 ea 5.5 Jell-O Snacks, Sugar Free, Raw, White only 1 ea 0.2 Vanilla 1 C 28.0 Almond Ice Cream Bar 1 ea 8.5 all favors 1 ea 0.0 Fried 1 ea 0.4 Soy Milk Vanilla Ice Cream Bar, Chocolate Flavored 1 C 21.7 Poached/Boiled 1 ea 0.4 Knox MixChief Chocolate Coated 1 ea 9.0 Plain 1 C 10.0 0.0 Scrambled, w/ Milk 1 ea 1.0 Unfavored Gelatin 1.8 g Creamsicle No Sugar Added Plain, Unsweetened 1 C 2.0 Scrambled Egg Substitute Ready to Eat Gelatin, Cream Pops 1 ea 1.5 (from frozen) 1/4 C 2.0 Sugar Free 1 ea 0.0 Yogurt & Kefr Fudgsicle, No Sugar Added SmartGels Sugar Free, Chobani Greek Yogurt Fudge Pops 1 ea 4.5 Milk 1.0 Nonfat Plain 5.3 oz 6.0 all favors 1 ea Klondike No Sugar Added Buttermilk Snack Pack Sugar Free Cultured from 1% Fat Nonfat Lemon & Cream 5.3 oz 17.0 Vanilla Bar 1 ea 16.0 Juicy Gels, all favors 1 ea 0.5 (Skim) Milk 1 C 13.0 Nonfat Vanilla 5.3 oz 15.0 Outshine Snacks, No Sugar Added, Cultured from Reduced Fage Total Classic all favors 1 ea 4.5 Whole Milk Greek Yogurt, Fat Milk 1 C 13.0 Ice Cream Popsicle Sugar Free, Plain, Unsweetened 7 oz 6.0 Breyer’s Carb Smart Chocolate Flavored, 2% 1 C 28.6 all favors 1 ea 2.0 Evaporated, 2% Nonfat 2 T 3.0 Lifeway Kefr Chocolate 1/2 C 7.0 Original, Plain 1 C 12.0 Sherbet, No Sugar Added, Evaporated, Whole 2 T 3.2 French Vanilla 1/2 C 7.0 Lowfat Strawberry 1 C 20.0 Lemon, Lime or Orange 1/2 C 18.0 Nonfat/Skim 1 C 12.2 Breyer’s, No Sugar Added Oikos Whole Milk Greek Yogurt Reduced Fat 2% 1 C 11.7 Butter Pecan 1/2 C 7.0 Strawberry Flavored, 2% 1 C 31.0 Plain, Unsweetened 1 C 9.0 French Vanilla 1/2 C 7.0 Whole 1 C 11.7 So Delicious Coconut Original Yogurt Alternative, Plain 1 C 22.0 Vanilla, Chocolate, Yogurt, Whole Milk, & Strawberry 1/2 C 7.0 Plain, Unsweetened 1 C 11.5 Caramel Swirl 1/2 C 8.0

22 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 23 DESSERTS continued Net Net Amount Carbs FISH & SHELLFISH Amount Carbs Net Net Amount Carbs Walden Farms Sugar Free Amount Carbs Mahi-mahi 6 oz 0.0 Marshmallow Dip 2 T 0.0 Monk Fish 6 oz 0.0 Nondairy Frozen Treats Fish Caramel Syrup 2 T 0.0 Orange Roughy 6 oz 0.0 So Delicious Coconut Milk Anchovies Chocolate Syrup 2 T 0.0 Perch 6 oz 0.0 “Ice Cream” No Sugar Added Canned in Oil 6 oz 0.0 1/2 4.0 Pike, Wall-Eyed & Yellow 6 oz 0.0 Chocolate C Whipped Toppings Fresh 6 oz 0.0 Vanilla Bean 1/2 C 4.0 Sablefsh (Black Cod) 6 oz 0.0 Cool Whip, Sugar Free 2 T 3.0 Bass, all varieties 6 oz 0.0 Mini Fudge Bar 1 ea 2.0 Salmon Cool Whip Lite 2 T 3.0 Blackfsh (Taurog) 6 oz 0.0 Mini Vanilla Bar 1 ea 6.0 Canned 6 oz 0.0 Cool Whip Regular 2 T 2.0 Bluefsh 6 oz 0.0 Tofutti No Sugar Added Fresh 6 oz 0.0 Hood Sugar Free Butterfsh 6 oz 0.0 Fudge Treats 1 ea 2.0 Lox/Smoked 6 oz 0.0 Light Whipped Cream 2 T 1.0 Carp 6 oz 0.0 Hooray Hooray Bars 1 ea 1.0 Reddi-wip Real Cream Sardines, Canned Catfsh 6 oz 0.0 Chocolate 2 T 1.0 In Mustard Sauce 6 oz 0.0 Puddings and Pies Cod, fresh 6 oz 0.0 Original 2 T 1.0 In Tomato Sauce 6 oz 0.8 Fifty50 Graham Cracker Cod, dried, salted 3 oz 0.0 In Oil 6 oz 0.0 Crust, sugar free 1/8 crust 12.0 Eel 6 oz 0.0 Shark, Blue & Mako 6 oz 0.0 Jell-O Sugar-Free Pudding Flounder 6 oz 0.0 Snapper/Red Snapper 6 oz 0.0 Singles, Mix, all favors 1 ea 6.0 Fish Sticks 6 pieces 33.2 Sole 6 oz 0.0 Snacks, Chocolate 3.8 oz 6.0 Geflte Fish 1 piece 2.0 Swordfsh 6 oz 0.0 Grouper 6 oz 0.0 Tilapia 6 oz 0.0 Syrups and Toppings Haddock (Scrod) Da Vinci Gourmet Sugar Tile Fish 6 oz 0.0 Fresh 6 oz 0.0 Free, all favors 2 T 0.0 Trout, all varieties 6 oz 0.0 Smoked/Finnan Haddie 6 oz 0.0 Hershey Sugar Free Tuna, canned 6 oz 0.0 Halibut 6 oz 0.0 Chocolate 2 T 0.0 Tuna, Deli Salad 6 oz 16.0 Herring Strawberry 2 T 0.0 Tuna, fresh 6 oz 0.0 Cured 2 oz 0.0 Smucker’s Sugar Free Turbot 6 oz 0.0 Fresh 6 oz 0.0 Caramel 2 T 0.0 Whitefsh Chocolate 2 T 0.0 In Sour Cream 1/4 C 5.0 Fresh 6 oz 0.0 Torani Sugar Free, Pickled 1/4 C 3.4 Smoked 6 oz 0.0 All favors 2 T 0.0 John Dory (St. Peter’s Fish) 6 oz 0.0 Salad 4 T 3.0 U-Bet Sugar Free Kingfsh (King Mackerel) 6 oz 0.0 Chocolate Syrup 2 T 4.0 Mackerel 6 oz 0.0

24 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 25 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 Shellfsh Acerola 1/2 C 3.2 Eastern, Shelled 2 oz 6.2 Dried 2 T 14.5 Clams Apples Pacifc, 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 18.3 Fresh, cooked 2 oz 2.9 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 7.9 Squid 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 Crawfsh 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 47) 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 Sauce2 oz 4.8 Fresh 1sm 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

26 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 27 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 20.9 Fresh 1/2 small 7.2 Lychees 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 3.2 Passion Fruit (Maracuya), 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 Fruits, 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 Pear), Canned in juice 1/2 C 10.7 Anjou 1 med 21.0 Honeydew Slice 1/8 med 10.4 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 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

28 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 29 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, dry 1/4 C 15.2 Strawberries Amount Carbs Red, Long Grain, dry 1/4 C 34.0 Quinoa, dry 1 oz 16.2 Dried 1/4 C 15.5 Grains Short Grain/Arborio/ Rice, cooked 1/2 C 21.0 Fresh, whole 5 large 5.1 Barley Risotto, dry 1/4 C 42.5 Semolina, Fettuccini, dry 1 oz 21.3 Fresh, sliced 1/2 C 4.7 Hulled, dry 1/4 C 25.8 Sushi, dry 1/4 C 36.5 Semolina, Freeze-Dried 1 oz 21.3 Pearl, cooked 1/2 C 19.2 Texamati, dry 1/4 C 29.0 Rigatoni, cooked 1/2 C 20.2 Frozen, whole, Buckwheat Groats White, Long Grain, Semolina, Rigatoni, dry 1 oz 19.7 sweetened 1/2 C 24.4 (Kasha), cooked 1/2 C 14.5 cooked 1/2 C 21.9 Spelt, Whole Grain, Frozen, sliced 1/2 C 5.2 Corn Wild, cooked 1/2 C 16.0 Elbows, dry 1 oz 17.4 Tangerine 1 small 8.8 Grits, prepared w/ water 1/2 C 15.2 Rye Berries, dry 1/4 C 27.6 Spinach, Tangelo 1 med 12.0 Hominy, canned 1/2 C 9.7 Teff, cooked 1/2 C 21.5 Spaghetti, cooked 1/2 C 15.5 Ugli Fruit 1 half 9.0 Masa, dry 2 T 10.0 Wheat Whole Wheat, Meal, Yellow, dry 2 T 10.6 Berries, dry 1/4 C 27.0 Macaroni, cooked 1/2 C 16.6 Polenta, dry 2 T 12.5 Bulgur, cooked 1/2 C 12.8 Whole Wheat, Couscous Cracked, dry 1/4 C 24.0 Spaghetti, cooked 1/2 C 15.4 Cooked 1/2 C 17.1 Dry 1/4 C 31.3 Noodles & Pasta Rice & Grain Dishes Whole Wheat, dry 1/4 C 31.0 Noodles Casbah Couscous Roasted Millet, cooked 1/2 C 19.5 Buckwheat, dry 1 oz 16.5 Garlic & Olive Oil, dry 1/4 C 30.0 Quinoa, cooked 1/4 C 8.6 Egg, cooked 1/2 C 19.2 Casbah Rice Pilaf, dry 1/4 C 31.0 Rice Rice (Maifun), dry 1 oz 24.4 Casbah Spanish Pilaf, dry1/4 C 30.0 Basmati, cooked 1/2 C 24.0 Soba, dry 1 oz 17.9 Knorr Rice Sides Basmati, dry 1/4 C 35.0 Somen, cooked 1/2 C 23.4 Rice Pilaf, cooked 1 C 46.0 Basmati, Brown, dry 1/4 C 21.2 Thai Rice, dry 1 oz 22.3 Cheddar Broccoli, cooked 1 C 43.0 Black Japonica, dry 1/4 C 34.4 Udon, dry 1 oz 18.0 Fiesta Rice, cooked 1 C 45.0 Brown, Medium Grain, Udon, Spelt, dry 1 oz 19.1 Near East Mediterranean Gourmet cooked 1/2 C 21.2 Quinoa Blend, Mediterrannean Instant, Long Grain Pasta Medley, dry 2 oz 43.0 White, dry 1/4 C 19.1 Macaroni, Protein Taboule Mix, dry 1 oz 16.0 Jasmine, dry 1/4 C 36.0 Enriched, cooked 1/2 C 20.3

30 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 31 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 10.1 Butter 2 T 2.7 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 Soybeans (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 7.6 Refried 1/4 C 7.0 Whole, raw 2 T Lima Beans Prepared Dishes Black-Eyed Peas Whole, roasted 2 T 5.1 Canned, Amy’s Soups Chestnuts Cooked/canned 1/4 C 6.2 Seasoned w/ Pork 1/2 C 17.0 Curried Lentil 1 C 19.0 Peeled, dried 1 oz 22.2 Dry 1/4 C 13.0 Large, cooked/canned 1/4 C 6.1 Tasty Bite Raw 1 oz 10.6 Frozen 1/4 C 8.1 Large, dry 1/4 C 19.5 Madras Lentils 1/2 pkg 12.0 Steamed or roasted 6 ea 24.1 Butter Beans Small, dry 1/4 C 8.0 Chana Masala 1/2 pkg 18.0 Chia Seeds 2 T 1.3 Canned 1/4 C 6.5 Small, cooked/canned 1/4 C 6.1 Coconut Dry 1/4 C 10.0 Navy Beans Baker’s Moist-Packed Cannellini Beans Cooked/canned 1/4 C 10.1 Angel Flaked 2 T 6.0 Cooked/canned 1/4 C 7.0 Dry 1/4 C 18.9 Dried, grated 2 T 0.7 Dry 1/4 C 19.0 Peas, Split Dried, grated, Chickpeas/Garbanzos Green, cooked/canned 1/4 C 6.3 sweetened 2 T 4.5 Cooked/canned 1/4 C 10.9 Green, dry 1/4 C 17.2 Fresh, grated 2 T 0.6 Dry 1/4 C 15.0 Red, cooked/canned 1/4 C 5.1 Meal/Flour 1/4 C 6.0 Falafel Patty 2 oz 18.1 Yellow, dry 1/4 C 15.0 Flaxseeds Hummus (see Snacks) Pigeon Meal 1/2 C 0.9 Cranberry/Roman Cooked/canned 1/4 C 7.0 Whole 2 T 0.3 Cooked/canned 1/4 C 5.7 Dry 1/4 C 24.5 Dry 1/4 C 11.0

32 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 33 NUTS & SEEDS continued Net Net Amount Carbs OILS, FATS, Amount Carbs Net VINEGAR & Amount Carbs Raw 2 T 1.4 SALAD DRESSINGS Spectrum Pecans Organic Olive Oil Mayo 1 T 1.0 Hazelnuts (Filberts) Butter 1 oz 1.1 Net Amount Carbs Canola Oil 1 T 0.0 Butter 2 T 2.0 Raw 10 ea 0.6 Meal/Flour 1/4 C 2.0 Roasted 1 oz 1.2 Fats Oils Nutella 2 T 21.0 Pine Nuts (Pignoli/Pignon) Butter, Stick or Whipped 1 T 0.0 Canola 1 T 0.0 Raw 12 ea 1.2 Raw 2 T 1.6 Butter/Margarine Blend 1 T 0.0 Coconut 1 T 0.0 Roasted 2 T 2.3 Roasted 2 T 1.3 Ghee 1 T 0.0 Corn 1 T 0.0 Hemp Seeds Pistachios Lard 1 T 0.0 Flaxseed 1 T 0.0 Butter 2 T 6.0 Butter 2 T 6.0 Margarine, Stick 1 T 0.1 Grape Seed 1 T 0.0 Meal/Flour 2 T 0.0 Hulled, raw 2 T 3.0 Margarine, Whipped 1 T 0.2 Hemp Seed 1 T 0.0 Seeds 2 T 3.3 Hulled, roasted, salted 2 T 3.0 Suet 1 T 0.0 Macadamia 1 T 0.0 Macadamia Nuts Pumpkin Seeds (Pepitas) Vegetable Shortening Olive 1 T 0.0 Butter 2 T 2.0 Butter 2 T 3.0 Crisco 1 T 0.0 Peanut 1 T 0.0 Raw or roasted 10 ea 1.4 Hulled, raw 2 T 0.8 Spectrum 1 T 0.0 Saffower, High Oleic 1 T 0.0 Mixed Nuts Hulled, roasted 2 T 1.2 Wesson 1 T 0.0 Sesame, Light 1 T 0.0 Dry roasted 2 T 2.8 Sesame Seeds Sesame, Toasted/Dark 1 T 0.0 Oil roasted 2 T 2.0 Black, roasted 2 T 2.0 Mayonnaise & Spreads Smart Balance 1 T 0.0 Peanut Butter Butter/Tahini 2 T 5.0 Bestfoods/Hellman’s Sunfower 1 T 0.0 Adams Natural Halvah 1.5 oz 14.0 Canola Oil 1 T 0.0 Vegetable 1 T 0.0 Creamy or Crunchy 2 T 4.0 Meal 4 oz 29.5 Light 1 T 1.0 Walnut 1 T 0.0 Jif White, raw 2 T 2.1 Original 1 T 0.0 Creamy or Crunchy 2 T 6.0 Soy “Nuts” With Olive Oil 1 T 0.0 Oil Cooking Spray Simply Peanut Butter, Butter 2 T 1.0 Kraft 0.0 Creamy 2 T 4.0 Roasted 2 T 3.0 Canola Oil Original 1 T 0.0 Peter Pan Sunfower Seeds Coconut Oil 0.0 Light 1 T 1.3 Creamy or Crunchy 2 T 4.0 Butter 2 T 5.6 Olive Oil 0.0 Reduced Fat w/Olive Oil 1 T 1.0 Honey 2 T 8.0 Hulled, raw 2 T 2.0 Pam 0.0 Miracle Whip Smucker’s Natural, Hulled, roasted 2 T 1.5 2.0 Chunky or Creamy 2 T 4.0 Walnuts Original 1 T Salad Dressings Peanuts Butter 2 T 2.0 Light 1 T 2.3 Annie’s Naturals Dry roasted 2 T 3.8 Halves, raw or roasted 12 ea 1.7 Smart Balance, Omega Plus 1 T 2.0 Balsamic Vinaigrette 2 T 2.0 Meal/Flour 1/2 C 4.6 Meal 1/2 C 2.8 Cowgirl Ranch 2 T 4.0 Oil roasted 2 T 1.1

34 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 35 OILS, FATS, VINEGAR & SALAD Net Net Amount Carbs POULTRY Amount Carbs DRESSINGS continued Net Net Parmesan Roasted Garlic 2 T 2.0 Amount Carbs Sweet Italian 1 link 1.0 Amount Carbs Walden Farms Sugar Free With Apple 1 ea 2.0 Creamy Bacon 2 T 0.0 Chicken With Roasted Garlic 1 ea 3.0 Caesar 2 T 2.0 Italian 2 T 0.0 Breast 6 oz 0.0 With Spinach & Feta 1 ea 1.0 Green Goodness 2 T 1.0 Ranch 2 T 0.0 Capon, Roast 6 oz 0.0 With Sun-Dried Tomato 1 ea 2.0 Tuscany Italian 2 T 2.0 Thousand Island 2 T 0.0 Drumstick 6 oz 0.0 Bolthouse Farms Yogurt Dressings Wish-Bone Ground 6 oz 0.0 Duck Cilantro Avocado 2 T 1.0 Deluxe French 2 T 5.0 Leg 6 oz 0.0 Breast 6 oz 0.0 Creamy Caesar 2 T 4.0 Thousand Island 2 T 5.0 Liver, Pan Fried 4 oz 1.3 Leg 6 oz 0.0 Honey Mustard 2 T 6.0 Roast 6 oz 0.0 Roasted 6 oz 0.0 Drew’s All Natural Vinegar Rock Cornish Hen 8 oz 0.0 Greek Olive 2 T 0.0 Balsamic 1 T 2.7 Thighs 6 oz 0.0 Other Poultry Tahini Goddess 1 T 1.0 Champagne 1 T 1.0 Wings 6 oz 0.0 Goose, Roasted, unstuffed 6 oz 0.0 Roasted Garlic & Cider 1 T 0.0 Deli & Lunch Meats Ostrich Top Loin “Steak” 6 oz 0.0 Peppercorn 1 T 0.5 Red Wine 1 T 0.0 “Bologna,” sliced 2 sl 0.0 Pheasant, Roasted, unstuffed 6 oz 0.0 Shiitake Ginger 1 T 0.0 Rice, Seasoned 1 T 6.0 Breast, Roasted, sliced 2 sl 0.0 Kraft Rice, Unsweetened 1 T 0.0 Salad 1 oz 5.0 Turkey Creamy Italian 2 T 2.0 Sherry 1 T 0.9 Precooked Products “Bacon” 2 oz 1.8 Peppercorn Ranch 2 T 2.0 Ume Plum 1 t 0.0 Breaded Strips 6 oz 19.0 “Bacon” Bits 1 T 0.0 Thousand Island 2 T 4.0 White 1 T 0.0 Buffalo Wings 3 ea 4.0 Breast 6 oz 0.0 Tuscan House Italian 2 T 3.0 White Wine 1 T 1.5 Burgers 1 ea 0.0 Drumsticks 6 oz 0.0 Maple Grove Farms Carved Breast Ground 6 oz 0.0 Sugar Free Grilled 1/2 C 1.0 “Hot Dog” 1 ea 0.0 Balsamic Vinaigrette 2 T 1.0 Grilled, Italian Style 1/2 C 4.0 Wings 6 oz 0.0 Italian White Balsamic 2 T <1.0 Meatballs 5 ea 0.8 Sausages Raspberry Vinaigrette 2 T 1.0 Roasted 1/2 C 0.0 Breakfast Links 2 oz 0.9 Marie’s Roasted Garlic w/ Brown ‘N Serve 3 ea 2.0 All Natural Caesar 2 T 1.0 White Wine 1/2 C 3.0 Kielbasa 3 oz 3.0 Blue Cheese w/ Bacon 2 T 1.0 Roasted, Seasoned 6 oz 2.0 Patties 2 ea 1.0 Creamy Italian Garlic 2 T 1.0 Popcorn Chicken 3 oz 13.0 Smoked 3 oz 2.7 Jalapeo Ranch 2 T 1.0 Sausages Smoked, Hot 3 oz 3.2 Newman’s Own “Hot Dog” 1 ea 0.0 Smoked, Italian 3 oz 3.2 Creamy Caesar 2 T 1.0 Spicy Jalapeo 1 ea 0.0

36 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 37 POULTRY continued Net Net SAUCES Amount Carbs Amount Carbs Net & MARINADES Amount Carbs Cranberry Sauce (see Fruit) Piccalilli 1 T 1.0 Net 1.0 Amount Carbs Enchilada Sauce Pickapeppa 1 t Deli & Lunch Meats Frontera, Red Chili 2 T 1.5 Pasta/Pizza Sauce “Bologna,” sliced 2 sl 0.0 Sauces Las Palmas, Contadina Four Cheese 1/4 C 5.0 Breast Alfredo Sauce Hot or Medium 1/4 C 2.5 Newman’s Own Honey Roasted, sliced 4 oz 4.0 Bertolli Reduced Fat 1/4 C 2.0 Ortega, Mild 1/4 C 3.0 Five Cheese 1/2 C 8.0 Roasted, sliced 3 sl 0.8 Prego 1/4 C 3.0 Fish Sauce Patsy’s Marinara 1/2 C 5.0 Smoked, sliced 3 sl 0.8 Newman’s Own 1/4 C 3.0 Ka-Me 1 t 0.0 Prego Marinara 1/2 C 8.0 “Ham” 6 oz 5.0 Ragu Classic 1/4 C 3.0 Thai Kitchen 1 t 0.0 Prego Traditional 1/2 C 11.0 “Pastrami” 6 oz 3.0 Walden Farms 1/4 C 0.0 Garlic Sauce Ragu Old World Style “Pepperoni” 6 oz 6.4 Barbecue Sauce Pepper Plant Chunky 1 t 0.0 Traditional 1/2 C 11.0 Precooked Products Guy’s Sugar Free 2 T 2.0 Roland Garlic Chili 1 T 3.0 Rao’s Marinara 1/2 C 4.0 Burgers 1 ea 0.0 Simple Girl Hoisin Sauce Walden Farms

Carved Breast 1/2 C 4.0 Carolina Kick 2 T 1.0 Dynasty 1 T 5.0 Garlic & Herb 1/4 C 0.0

Meatballs, Italian Style 4 ea 5.0 Southern Blend 2 T 1.0 Ka-Me 1 T 6.0 Tomato & Basil 1/4 C 0.0 Country Sweet 2 T 2.0 Hollandaise 2 T 1.6 Dynasty Plum Sauce 2 T 15.0 Trinity Hill Horseradish Sauce Salsa (see Snacks) Barbecue 2 T 5.0 Prepared 1 T 0.0 Simmer Sauces Sweet Chili Sauce 2 T 2.0 Cream Style 1 T 3.0 Chef Shakh Curry, Mild 1/4 C 4.0 Walden Farms Red (w/ Beets) 1 T 0.0 Patak’s Butter Chicken 1/4 C 7.5 Hickory Smoked 2 T 0.0 Hot Sauce Saffron Road Thick & Spicy 2 T 0.0 La Victoria 1 t 0.4 Korean Stirfry 2 T 4.5 Black Bean Sauce (Ka-Me ) 1 T 3.0 Frank’s Red Hot Original 1 t 0.0 Lemongrass Basil 2 T 3.0 Buffalo Chicken Tabasco 1 t 0.1 Red Thai Curry 2 T 2.5 Sandwich Sauce (Beano’s) 1 t 0.0 Ketchup (Catsup) Spicy Nothings Spinach Chutney Heinz No Sugar Added 1 T 1.0 Curry, Medium 1/4 C 2.0 Bombay Coriander 1 T 0.0 Walden Farms 1 T 0.0 Sofrito 1 t 1.0 Major Grey Mango 1 T 12.0 Primal Kitchen 1 T 2.0 Soy Sauce/Tamari Silver Palate Mango 2 T 15.0 Trinity Hill 1 T 2.0 Soy Sauce 1 T 1.2 Cocktail/Seafood Sauce Peanut Sauce San-J Tamari 1 0.5 Heinz 1 T 4.5 Annie Chun’s Dipping 2 T 7.0 Teriyaki Sauce Trinity Hill 1 T 3.0 Thai Kitchen Peanut Satay 2 T 7.5 Kikkoman 1 T 2.0 Walden Farms 1 T 0.0 Pesto Sauce 1 T 0.6 Seal Sama Chef’s 1 T 1.0

38 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 39 SAUCES & MARINADES continued Net Net Amount Carbs SNACKS Amount Carbs Net Net Amount Carbs Marinades Amount Carbs A1 Steak House Classic 1 T 4.0 Popcorn Soy Vay Veri Veri 1 T 8.0 Badia Mojo 1 T 1.0 Savory Snacks Homemade from Kernels 1 C 5.3 Trinity Hill 1 T 2.0 Dichicko’s Lemon-Herb Chips, Crisps & Dippers Newman’s Own Natural Dr. Krackers Klassic 3-Seed Snackers Steak Sauce Peri-Peri 1 t 0.0 Flavor, Microwave 1 C 4.3 Klassic 3-Seed 8 ea 12.0 A1 1 T 3.0 Ginger People Ginger Juice 1 T 3.0 PopSecret 1 C 3.0 Pumpkin Seed Cheddar 8 ea 10.0 0.0 Lea & Perrins 1 T 5.0 Lawry’s Marinades Pork Rinds 20 ea Seedlander 8 ea 14.0 Trinity Hill 1 T 2.0 Baja Chipotle 1 T 2.0 Sweet ‘N Sour Sauce Fiber Gourmet Crackers Pretzels Mojo Criollo 1 T 2.0 Cheddar 1 pkt 6.0 Kikkoman 2 T 9.0 Mary’s Gone Crackers Pretzel Sticks Caribbean Jerk 1 T 7.0 Wheat 1 pkt 7.0 La Choy 1 T 4.0 Everything 15 ea 20.0 Primal Kitchen Balsamic 2 T 3.0 Cinnamon 1 pkt 9.0 Taco Sauce Sea Salt 15 ea 17.0 Lawry’s Mesquite with Lime 1 T 2.0 Flackers Flax Seed Crackers Green 1 T 0.6 Wicker’s Marinade & Baste 2 T 1.0 Dill 3 ea 1.0 Rice Cakes Ortega, Mild 1 T 2.0 Rosemary 3 ea 2.0 Lundberg Whole Grain Pico Pica, Medium 1 t 0.0 Savory 3 ea 1.0 Eco-Farmed Brown Rice 1 ea 13.0 Red Tomato & Basil 3 ea 1.0 Organic Caramel Corn 1 ea 16.0 La Victoria, Medium 1 T 1.0 Just the Cheese Cheese Snacks Organic Wild Rice 1 ea 13.0 Old El Paso, Medium 1 T 1.0 Mini Rounds 1 serv <1.0 Quaker Oats Ortega Thick & Snack Bars 1 serv <1.0 Lightly Salted 1 ea 7.0 Smooth, Hot 1 T 2.0 Kale Chips, Bombay Ranch, Butter Popcorn 1 ea 8.0 Tartar Sauce, Kraft 2 T 4.0 various favors 1 oz 8.0 Tomato & Basil 1 ea 8.0 Tomato Sauce, Canned Kitchen Table Bakers All Cheese Crisps Del Monte 1/4 C 2.0 Aged Parmesan 3 ea 0.0 Dips RC Garcia 3-Seed Crackers Muir Glen 1/4 C 4.0 Bacon Dips Harvest 1 oz 15.0 Red Pack 1/4 C 3.0 Heluva Good Dip, Sweet Beet 1 oz 14.0 Worcestershire Sauce 1 t 1.0 w/ Horseradish 2 T 2.0 Kale 1 oz 14.0 Walden Farms Bacon 2 T 0.0 RW Garcia Pulse Tortilla Chips Bean Dips Black Bean & Garlic 1 oz 13.0 Arriba! Pinto Bean Lentil & Turmeric 1 oz 14.0 w/ Chipotle 2 T 4.0 Terra Chips Desert Pepper, White Bean, Sweet Potato 1 oz 12.0 Medium Hot 2 T 3.0 Taro 1 oz 15.0 Guiltless Gourmet Vegetable Original 1 oz 13.0 Spicy Black Bean 2 T 5.0

40 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 41 SNACKS continued Net SNACKS continued Amount Carbs SOUPS Net Net Net Amount Carbs Cibo Naturals Amount Carbs Amount Carbs Red Pepper Pesto 1/4 C 2.0 Tostitos Zesty Bean & Joseph’s Tzatziki Cucumber Vegetable Spreads Broth/Consommé Cheese 2 T 3.0 & Garlic Dip 2 T 1.0 Bruschetta Beef Broth, canned 1 C 0.0 Cheese Dips DeLallo Diavolo Beef Broth, cube 1 ea 0.6 El Viajero White Mexican 2 T 1.0 Jerky Sun-Dried Tomato 2 T 8.0 Beef Consommé, canned 1 C 1.8 Heluva Good Dip, Jack Link’s Original 1 oz 6.0 Gia Russa Tomato 2 T 4.0 Chicken Broth, canned 1 C 0.3 Jalapeo w/Cheddar 2 T 3.0 Mission Meats Beef Stick 1 oz 1.0 Elki Artichoke Tomato 2 T 2.0 Chicken Broth, cube 1 ea 1.1 La Terra Fina Shelton’s Turkey 1 oz 1.0 Marco Polo Caponata 1 T 1.0 Chicken Consommé, Queso Cheese Dip 2 T 2.0 Louisville Vegan Jerky Co 1 oz 5.0 Tapenade canned 1 C 0.0 Spinach, Artichoke & Gaea Smoked Eggplant 2 T 2.0 Vegetable Broth, canned 1 C 3.0 Parmesan Dip 2 T 1.0 Salsa Meditalia Vegetable Broth, cube 1 ea 1.1 La Bandarita, Hot 1 T 1.0 Desert Pepper Black or Green Olive 2 T 1.0 Walden Farms Bleu Cheese 2 T 0.0 2 Olive Roasted Garlic 2 T 1.0 Eggplant & Tomato 2 T 2.0 Clam Chowder Eggplant Dips Frontera Tomatillo 2 T 1.0 Roasted Red Pepper 2 T 1.0 Manhattan Style Joseph’s Roasted La Victoria Suprema Salsa, Bar Harbor 1 C 9.0 Baba Ghannouj 2 T 4.0 Sweet Snacks (also see Atkins & Mild 2 T 2.0 Campbell’s, condensed 1/2 C 11.0 Sabra Roasted 1 oz 1.0 Other Low-Carb Specialty Foods) Newman’s Own, Progresso 1 C 15.0 Guacamole Cookies Chunky Roasted Garlic 2 T 1.0 New England Style Sabra Classic 2 T 1.0 Dixie Diner Old El Paso Thick ‘N Chunky 2 T 2.0 Bar Harbor, condensed 2/3 C 17.0 Wholly Guacamole Spicy Pico Powdered Sugar Not 3 ea 2.0 Wholly Salsa Avocado Verde 2 T 1.0 Campbell’s Chunky, Over Guacamole 2 T 1.0 Chocolate Chip Pecan 2 ea 1.0 Healthy Request 1 C 18.0 Hummus Peanut Butter 2 ea 2.0 Snow’s 1 C 14.0 Cedar’s Chocolate Glazed Scones 1 ea 3.0 Artichoke Spinach 2 T 4.0 Fat Snax Sundried Tomato & Basil 2 T 3.0 Chocolate Chip Cookie 1 ea 2.0 Green/Split Pea Sabra Roasted Garlic 2 T 4.0 Peanut Butter 1 ea 1.0 Amy’s Organic 1 C 16.0 Pita Pal Spicy Jalapeo 2 T 6.0 Lemony Lemon 1 ea 1.0 Campbell’s Chunky, Onion Dips Ginger Turmeric 1 ea 2.0 Healthy Request, w/ Ham 1 C 19.0 Kraft French Onion 2 T 3.0 Voortman Sugar Free Health Valley Organic 1 C 18.0 Walden Farms Chocolate Chip 1 ea 7.0 Pacifc Foods, with Ham 1 C 17.0 French Onion 2 T 0.0 Shortbread Swirl 1 ea 8.0 Progresso 1 C 25.0 Ranch Dips Oatmeal 1 ea 9.0 Tabatchnick 1 pkt 21.0 Lay’s Smooth Ranch 2 T 2.0 Walden Farms 2 T 0.0

42 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 43 SOUPS continued Net Net Amount Carbs SWEETENERS, SPREADS & Amount Carbs Net SYRUPS Amount Carbs Health Valley Organic 1 C 15.0 Sugar Twin, Brown Progresso Vegetable Net (saccharine) 1 pkt <1.0 Amount Carbs Mushroom Classics 1 C 13.0 SweetLeaf (stevia powder) 1 pkt 0.0 Campbell’s Tabatchnick 1 pkt 13.0 Sweeteners SweetLeaf (stevia liquid) 5-8 drops 0.0 Golden Mushroom 1/2 C 10.0 Sugar Sweet ’N Low (saccharin) 1 pkt <1.0 Health Valley Organic Vegetable Beef Campbell’s Brown 1 t 4.5 Sweetmate (saccharin) 1 pkt <1.0 Mushroom Barley 1 C 12.0 Chunky Beef w/ Country Maple 1 t 2.7 Swerve 1 t 0.0 Imagine Organic Vegetables 1 C 13.0 Powdered, unsifted 1 t 2.5 Swerve Confectioners 1 t 0.0 Creamy Portobello 1 C 11.0 Healthy Request, Vegetable White 1 t 4.2 Truvia (erythritol & stevia) 1 t 0.0 Tabatchnick Beef, Condensed 1/2 C 12.0 Barley & Mushroom 1 pkt 14.0 Healthy Choice Truvia Brown Sugar Blend Vegetable Beef 1 C 17.0 Other Sweeteners (erythritol, brown sugar & stevia) Seafood Bisque Progresso Traditional Allulose 1 t 0.0 1 t 2.0 Bar Harbor Beef & Vegetable 1 C 15.0 Buddha Fruit Xylitol 1 t 0.0 Beef Pot Roast & Vegetable 1 C 15.0 Crab 1/2 C 7.0 (pure monk fruit) 1/36 t 0.0 1/2 8.0 Equal (aspartame) 1 pkt 0.9 Lobster C Soup in a Cup Spreads Salmon 1/2 C 7.0 Campbell’s Chunky Microwavable Bowl Equal (saccharin) 1 pkt 0.0 Conventional Spreads Baxter’s Lobster Bisque 1 C 11.0 Beef with Erythritol 1 t 0.0 Apple Butter 1 T 7.0 Fishpeople Seafood Country Vegetables 1 ea 24.0 Fasweet (saccharin), liquid 1/8 t 0.0 Polaner All Fruit Preserves 1 T 9.0 Wild Crab 1 pkt 12.0 Hearty Cheeseburger 1 ea 25.0 Fructevia Grape Jelly 1 T 13.0 Campbell’s Soup on the Go Sea Fare Pacifc (fructose, inulin & stevia) 1 t 2.2 Low-Carb Spreads Cheesy Chicken Tortilla 1 ea 12.0 Seafood Bisque 1 pkt 9.0 Creamy Broccoli 1 ea 10.0 Lankanto Nature’s Hollow Sugar Free Creamy Chicken 1 ea 8.0 (monk fruit & erythritol) 1 t 0.0 Mountain Berry 1 T 2.0 Tomato Bisque Dr. McDougall’s Soup Cups Lankanto Gold Polaner Sugar Free w/ Fiber Amy’s Organic Chunky 1 C 18.0 Vegan Minestrone 1 ea 16.0 0.0 (monk fruit & erythritol) 1 t Apricot 1 T 1.0 Campbell’s Condensed 1/2 C 21.0 Vegan Split Pea 1 ea 22.0 Monk Fruit in the Raw 1 t <0.5 Lipton Soup in a Cup Concord Grape 1 T 1.0 Imagine Organic NatraTaste Gold Creamy Tomato Basil 1 C 14.0 Chicken Noodle 1 env 8.0 Grape 1 T 2.0 (sucralose) 1 t <0.5 Pacifc Foods Hearty Tomato 1 C 17.0 Cream of Chicken 1 env 12.0 Peach 1 T 1.0 Spring Vegetable 1 env 7.0 Pure Via (stevia) 1 pkt <1.0 Wolfgang Puk Tomato Basil 1 C 19.0 Seedless Blackberry 1 T 2.0 Nile Spice Splenda (sucralose) 1 pkt <1.0 Black Bean 1.9 oz 24.0 Seedless Raspberry 1 T 2.0 Vegetable Splenda Granulated 1 t <1.0 Chicken Vegetable 1.0 oz 19.0 Campbell’s Chunky, Splenda Sugar Blend 1 t 4.0 Strawberry 1 T 2.0 Lentil 1.8 oz 23.0 Healthy Request, Savory 1 C 20.0 Stevia in the Raw 1 t <0.5 Smucker’s Sugar-Free Jam Dr. McDougall’s 1 C 9.0 Seedless Blackberry 1 T 3.0

44 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 45 SWEETENERS, Net Net Amount Carbs VEGETABLES Amount Carbs SPREADS & SYRUPS continued Net Net Other Syrups Amount Carbs Frozen, chopped, Amount Carbs Brown Rice Syrup 1 t 3.0 steamed 1/2 C 2.2 Foundation Vegetables Broccoli Rabe Smucker’s Low Sugar Preserves Chocolate Syrups Alfalfa Sprouts (see Sprouts, below) Raw, chopped 1/2 C 0.1 6.0 Hershey’s Sugar Free 1 T 1.0 Grape 1 T Artichoke Steamed 5 oz 0.8 Smucker’s Sugar Free 2 T 7.0 Strawberry 1 T 6.0 Hearts, canned 1 ea 1.0 Broccofower, steamed 1/2 C 1.0 Waldon Farms 2 T 0.0 Smucker’s Sugar-Free Preserves Hearts, frozen 1/2 C 2.7 Broccolini, fresh, steamed 3 ea 1.9 15.0 Apricot 1 T 3.0 Corn Syrup 1 T Hearts, marinated 4 ea 4.0 Brussels Sprouts, steamed 1/2 C 3.5 Blueberry 1 T 3.0 Honey 1 T 17.3 Medium, steamed 1 ea 4.0 Cabbage Arugula, raw 1 C 0.4 Orange Marmalade 1 T 3.0 Molasses 1 T 16.0 Chinese, raw, shredded 1/2 C 0.4 Asparagus Peach 1 T 3.0 Nature’s Hollow Sugar-Free Chinese, steamed, Canned 4 ea 0.7 shredded 1/2 C 0.7 Red Raspberry 1 T 2.0 Honey Substitute 1 T 1.0 Fresh, steamed 6 ea 1.9 Green/White, Strawberry 1 T 2.0 Sukrin Fiber Syrup Gold 2 T 3.0 Frozen, steamed 1/2 C 0.3 raw, shredded 1/2 C 1.1 Waldon Farms Fruit Spreads White, cooked 1/2 C 1.5 Green/White, steamed 1/2 C 2.7 Pancake Syrup Apricot 1 T 0.0 Avocado Napa, raw 1/2 C 0.3 Fifty50 Reduced Calorie Apple Butter 1 T 0.0 Florida 1/2 ea 3.6 Napa, steamed 1/2 C 0.4 1/4 18.0 Blueberry 1 T 0.0 Maple C Hass 1/2 ea 1.3 Red, raw, shredded 1/2 C 1.8 Grape 1 T 0.0 Lankanto Maple Flavored Bamboo Shoots, Red, steamed, shredded 1/2 C 3.3 sliced, canned 3 oz 1.0 Orange 1 T 0.0 Sugar-Free Syrup 2 T 1.0 Savoy, raw, shredded 1/2 C 1.1 Beans Raspberry 1 T 0.0 Maple 2 T 26.5 Savoy, steamed, Fava, steamed 1/2 C 12.1 Mrs. Butterworth’s shredded 1/2 C 1.9 Strawberry 1 T 0.0 Green, raw 1/2 C 2.1 Maple-Flavored 2 T 26.0 Cardoon, steamed 1/2 C 2.1 Green, steamed 1/2 C 2.9 Caulifower Syrups Nature’s Hollow Sugar-Free Maple Haricots Verts, frozen 1/2 C 1.5 Florets, frozen 1/2 C 1.6 Drink Syrups/Liquid Sweeteners Flavored Syrup 1/4 C 2.0 Yellow Wax, canned 1/2 C 2.0 Florets, raw 1/2 C 1.6 Nature’s Hollow Sugar-Free Splenda Zero 1 squeeze 0.0 Yellow Wax, raw 1/2 C 1.3 Steamed, chopped 1/2 C 1.7 Torani Raspberry 1/4 C 2.0 Beet Greens, steamed 1/2 C 1.8 Celery Sugar-Free Syrups 2 T 0.0 Bok Choy (Pak Choy) Raw 1 stalk 1.0 Sweetleaf (stevia liquid) 5-8 drops 0.0 Raw 1 oz 0.3 Steamed, diced 1/2 C 1.8 Steamed, sliced 1/2 C 0.4 Truvia Nectar (honey, sugar Celery Root (Celeriac) Broccoli & stevia) 1/2 t 8.0 Raw, grated 1/2 C 5.8 Florets, fresh, steamed 1/2 C 1.8 1/2 3.6 Whole Earth Honey 50 1/2 t 8.0 Steamed, diced C Florets, raw 1/2 C 0.8

46 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 47 VEGETABLES continued Net VEGETABLES continued Net Amount Carbs Amount Carbs Net Net Amount Carbs Kale Amount Carbs Cooked, mashed 1/2 C 4.7 Raw, chopped 1/2 C 3.0 Radicchio, raw 1/2 C 0.7 Chard, Swiss, steamed 1/2 C 1.8 Steamed 1/2 C 2.4 Black, salt cured 5 ea 0.7 Radish Chayote, steamed 1/2 C 1.8 Kohlrabi, steamed 1/2 C 4.6 Green, almond stuffed 5 ea 2.5 Black 1/2 C 1.3 Chicory Greens Leeks Green, canned 5 ea 0.1 Daikon, raw, 7-in 1/4 ea 2.1 Raw 1/2 C 0.1 Cooked, chopped 4 oz 7.5 Green, garlic stuffed 5 ea 5.0 Daikon, grated 1/2 C 1.4 Steamed 1/2 C 0.1 Raw, chopped 1/2 C 5.5 Green, pimento stuffed 5 ea 0.1 Daikon, sliced, cooked 1/2 C 0.7 Collard Greens, steamed 1 C 2.0 Lettuce Onions Red/White, raw 10 ea 1.6 Coleslaw w/ Dressing, Boston or Bibb, Cooked, chopped 1/4 C 4.3 Rhubarb (see Fruit) deli style 1/2 C 6.6 raw, chopped 1 C 0.6 Pearl, cooked, chopped 1/2 C 9.2 Sauerkraut, drained 1/2 C 1.2 Cucumber, medium, raw 1/2 ea 4.7 Iceberg, raw, shredded 1 C 1.3 Pearl, frozen 2/3 C 5.0 Scallions, raw 1/2 C 2.4 Cucumber, raw, sliced 1/2 C 1.6 Mesclun (Mixed Red, raw, chopped 2 T 1.5 Scallions, cooked 1/2 C 5.5 Daikon (see Radishes, below) Salad Greens), raw 1 C 2.0 White, raw, chopped 2 T 1.5 Shallots, raw, chopped 2 T 3.4 Dandelion Greens, Romaine, raw, shredded 1 C 0.6 White, raw, chopped 1/2 C 6.1 Sorrel Greens, steamed 1/2 C 0.2 steamed 1/2 C 1.8 Romaine Hearts, raw 1 C 1.0 Vidalia, raw, chopped 1/2 C 6.1 Spaghetti Squash, baked 1/4 C 2.0 Eggplant Mung Beans (see Sprouts, below) Palm, Hearts of, canned 1 ea 0.7 Spinach Chinese, broiled 1/2 C 2.3 Parsley (see Condiments & Baby 1/2 C 0.7 Italian, broiled 1/2 C 2.3 Mushrooms Seasonings) Creamed, frozen 1/2 C 2.0 Japanese, cooked 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 Endive, raw 1/2 C 0.1 Button, raw, sliced 1/2 C 0.8 Cooked 4 oz 2.7 Frozen, steamed 1/2 C 1.0 Endive, braised 1/2 C 0.0 Chanterelle, fresh 1/2 C 0.8 Fresh, chopped 1/2 C 2.4 Raw, chopped 1 C 0.4 Escarole Cremini, Brown 1/2 C 1.6 Peppers, Bell Sprouts Raw, chopped 1/2 C 0.1 Enoki (Straw), fresh 1/2 C 1.7 Green, chopped, cooked 1/4 C 1.6 Alfalfa, raw 1/2 C 0.0 Steamed 1/2 C 0.2 Portobello, cooked 4 oz 2.6 Green, chopped, raw 1/2 C 2.2 Mung Bean, raw 1/2 C 2.2 Fennel Shiitake, cooked, sliced 1/4 C 1.0 Red, chopped, cooked 1/4 C 1.6 Sunfower Seed, raw 1 oz 1.0 Raw 1/2 C 1.8 Mustard Greens, steamed 1/2 C 0.1 Red, chopped, raw 1/2 C 3.0 Summer Squash Cooked 1/2 bulb 2.5 Nopales (Cactus Pads), Peppers, Chile (also see Patty Pan, steamed 1/2 C 1.5 Garlic cooked 1/2 C 1.0 Condiments & Seasonings) Yellow, raw, sliced 1/2 C 1.3 Minced 2 T 5.3 Okra Banana, fresh 2 oz 1.1 Yellow, steamed, sliced 1/2 C 2.6 Raw 1 clove 0.9 Cooked 1/2 C 1.8 Jalapeo, fresh 1 ea 0.5 Zucchini, raw, chopped 1/2 C 1.4 Roasted 1 clove 0.9 Pickled 2 ea 1.0 Pumpkin Zucchini, steamed, sliced 1/2 C 1.5 Jicama Olives Canned, mashed 1/2 C 6.4 Taro Leaves, steamed 1/2 C 1.5 Cooked, sliced 2 oz 5.0 Black, canned 5 ea 0.7 Canned Pumpkin Tomatillo, fresh, chopped 1/2 C 2.6 Raw, chopped 1/2 C 2.6 Black, oil cured 5 ea 0.7 Pie Mix 1/3 C 17.0

48 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 49 VEGETABLES continued Net VEGETABLES continued Amount Carbs VEGETARIAN 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 Dominex 1/4 4.3 1/2 7.6 Cooked C Raw, shredded 1/2 C 3.7 Acorn, baked, mashed C Eggplant “Meatballs” 1 ea 4.0 Green (unripe), chopped 1/2 C 3.6 Butternut, baked, cubed 1/2 C 7.5 Cassava (Yuca) Eggplant Burgers 1 ea 6.0 Plum or Roma 1 ea 1.7 Cooked, mashed 1/2 C 37.4 Butternut, Slice 1/4" sl 0.7 steamed, mashed 1/2 C 8.5 Corn Quorn Small 1 ea 2.5 Hubbard, Canned 1/2 C 14.9 Meatless “Meatballs” 18 ea 8.0 Sun-Dried, in oil 5 pieces 2.6 1/2 21.7 steamed, mashed 1/2 C 4.2 Canned, Cream Style C Meatless Sweet Apple Yellow 1 sm 1.9 Kernels Cut from Cob 1/2 C 12.6 Turban, baked 1/2 C 4.0 “Sausages” 75g 10.0 Tomato Products (also see On the Cob 1 med 19.6 Sweet Potato Meatless Grounds 110g 3.0 Sauces & Marinades) Jerusalem Artichoke Baked 1/2 med 9.9 Meatless Roast 113.5g 0.0 Canned, diced, in juice 1/4 C 2.0 Cooked, diced 1/2 C 13.8 Candied 1/2 C 28.9 Meatless Canned, whole, in juice 1/2 C 3.6 Raw 1/2 C 11.9 Steamed, cubed 1/2 C 14.3 8.0 Paste, canned 2 T 4.9 Parsnips, steamed, sliced 1/2 C 10.2 Steamed, mashed 1/2 C 17.4 Breakfast Patties 111g Purée, canned 2 T 2.2 Peas Taro, cooked, sliced 1/2 C 19.5 Meatless Turkey-Style Stewed, canned 1/2 C 6.6 Fresh, shelled 1/2 C 6.8 Yams, canned, mashed 1/2 C 24.6 Deli Slices 64g 3.0 Turnips Frozen 1/2 C 7.0 Yautia (Arracache), Vegan Fishless Sticks 100g 24.0 White, steamed, cubed 1/2 C 2.4 Potato sliced, cooked 1/2 C 26.2 Meatless Sharp Cheese White, steamed, mashed 1/2 C 3.5 Baked w/ Skin 1/2 sm 13.1 Cutlets 110g 16.0 Turnip Greens French Fries, frozen 10 ea 22.3 Frozen, cooked 1/2 C 1.3 Hash Browns, frozen 1/2 C 10.2 Seitan 1/2 0.6 Fresh, steamed C Hash Brown Upton Naturals Crumbles Water Chestnuts, Toaster Patties 2 ea 15.1 Chorizo Style 2 oz 7.0 canned, sliced 1/4 C 3.4 Mashed from Flakes, Classic Burger 91g 7.0 Watercress, raw, chopped 1/2 C 0.1 prepared 1/2 C 10.6 Italian Sausage Style 2 oz 7.0 Scalloped, from Mix 1/2 C 10.9 Original, Ground 2 oz 7.0 Starchy Vegetables 1/2 14.2 Steamed, diced C WestSoy Organic Beets Steamed, mashed 1/2 C 15.2 Chicken Style 1 piece 2.0 Steamed, sliced 1/2 C 6.8 Rutabaga Cubed 85g 3.0 Canned, drained 1/2 C 4.3 Cooked, cubed 1/2 C 5.9 Ground 85g 2.0 Burdock Root, steamed 1/2 C 12.1 Cooked, mashed 1/2 C 8.3 Strips 85g 3.0

50 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 51 VEGETARIAN PRODUCTS continued Net VEGETARIAN PRODUCTS continued Net Amount Carbs Amount Carbs Net Net “Swiss” Singles 1 sl <1.0 Amount Carbs Tofu, Baked Amount Carbs WestSoy Organic Vegan Better-For-You Classic Tofurky Shiritaki Noodles Asian Teriyaki 57g 2.0 Plain “Cream Cheese” 2 T 1.0 Soy Noodles 113g 1.0 Italian Garlic Herb 57g 1.0 Original Sausage 8.0 Pasta Zero 113g 1.0 Mexican Jalapeo 57g 2.0 “Beer Brats” 3.5 oz Veggie Crumbles Miracle Roma Tomato Basil 57g 2.0 Original Sausage Lightlife Smart Ground 7.0 Spaghetti Noodles 100g 1.0 Thai Sesame Peanut 57g 1.0 “Kielbasa” 3.5 oz Original 1/3 C 3.0 Zesty Lemon Pepper 57g 2.0 Artisan Sausage Tofurky Chorizo Style 1/3 C 2.0 8.0 Tempeh White Wave Spinach Pesto 3.5 oz Tofurky Lightlife Organic Italian Style 1 piece 1.0 Ground Beef Style 1/3 C 4.0 2.0 Flax 3 oz Thai Sesame Veggie Burgers 2.0 Garden Veggie 3 oz Peanut 1 piece 1.0 Dr. Praeger’s Pure Plant Protein Veggie Luncheon “Meats” 3.0 12.0 Soy 3 oz Wild Wood Organics SprouTofu Burger 1 burger Lightlife Smart Deli 8.0 Three Grain 3 oz Indian Curry 3 oz 5.0 Gardenburger “Bologna” 4 sl 2.0 Westsoy Organic 12.0 Royal Thai 3 oz 12.0 Original 1 patty “Ham” 4 sl 3.0 10.0 Five Grain 76g Savory 3 oz 2.0 Lightlife Smart Patties Original Burger “Pepperoni” 30 sl 2.0 6.0 7.0 Plain Soy 76g Teriyaki 1 piece 5.0 with Quinoa 1 burger “Turkey” 4 sl 2.0 Lightlife Smart Patties Black Tofurky Deli Slices Tempeh & Tofu “Bacon” 7.0 Tofu “Hot Dogs” Bean Burger 1 burger “Bologna” 3 sl 2.0 Morningstar Farms Lightlife Organic Fakin’ Bacon Lightlife Tofu Pups 1 ea 1.0 Oven Roasted 5 sl 4.0 5.0 4.0 Tempeh Strips 4 strips Morningstar Farms 1 ea 2.0 Grillers Original 64g Peppered 5 sl 4.0 <1.0 11.0 Lightlife Smart Bacon 1 sl Yves Veggie Cuisine 1 ea 2.0 Spicy Black Bean 67g “Roast Beef” 5 sl 2.0 Morningstar Farms Strips 16g 1.0 White Bean Chili Burger 67g 8.0 Smoked “Ham” 5 sl 2.0 Yves Meatless Tofu “Sausage” 1.0 “Canadian Bacon” 3 sl Lightlife Veggie “Cheese” Veggie “Meats” Galaxy Nutritional Foods Gimme Lean 2 oz 4.0 Lightlife Smart Tenders Tofu Smart Sausages Vegan Go Veggie Savory Chick’n 3 pc 2.0 Extra Firm 79g 2.0 1/4 6.0 Chorizo Style 85g 2.0 “Cheddar” Shreds C Firm 79g 2.0 Italian Style 85g 6.0 Go Veggie Veggie “Meatballs” Soft 79g 2.0 <1.0 Morningstar Farms® “Cheddar” Slices 1 sl Amy’s Meatless Silken Tofu 91g 1.0 Original Breakfast Patties 38g 2.0 Vegan Go Veggie Veggie “Meatballs” 8 pc 21.0 1/4 6.0 Hot & Spicy Breakfast Patties 38g 2.0 “Mozzarella” Shreds C Lightlife Smart Menu Veggie Go Veggie “Meatballs” 3 meatballs 5.0

52 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 53 Net CHAIN RESTAURANTS continued Net CHAIN RESTAURANTS Amount Carbs Amount Carbs Net Net Amount Carbs Dairy Queen / Brazier Amount Carbs Chili’s Chicken BLT Salad Black Bean Patty 1 ea 14.0 FAST FOOD – Grilled Chicken 1 serv 7.0 Grilled Chicken Sandwich 1 serv 35.0 Caesar Salad (low carb) 1 serv 6.0 Fat-Free Italian Dressing 1 serv 4.0 Classic Beef Patty 1 ea 0.0 Arby’s Original Cheeseburger 1 ea 30.0 SANDWICH/OTHER CHAINS Fajita – Peppers and Onions Chopped Farmhouse Side Salad 1 serv 3.0 w/ Shrimp 1 serv 3.0 Chicken Salad – Roast 1 serv 8.0 Applebee’s Fajita Toppings 1 serv 6.0 Chopped Side Salad 1 serv 3.0 Hardee’s Buttermilk Ranch Dressing 1 serv 3.0 Fresco Salad (low carb) 1 serv 6.0 3.0 3.0 Light Italian Dressing 1 serv Low-Carb It – 1/3 lb Low Carb Classic Buffalo Sauce 1 serv Grilled Chicken Dippers 1 serv 2.0 Roast Turkey Thickburger 1 ea 8.0 Double Crunch Bone-In Wings Ranch Dressing 1 serv 2.0 Farmhouse Salad 1 serv 6.0 Low-Carb It – Charbroiled – without Sauce 1 serv 10.0 Southwestern Chicken Chicken Club Sandwich 1 serv 12.0 Fire-Grilled Veggies 1 serv 6.0 Caesar Salad 1 serv 16.0 Burger King Green Goddess Wedge 1 serv 9.0 Turkey Patty 1 ea 0.0 Cheeseburger 1 ea 26.0 McDonald’s House Salad – no dressing 1 serv 10.0 Chicken Nuggets 6 piece 15.0 Artisan Shrimp ‘N’ Parmesan Sirloin1 serv 3.0 Chipotle Club Salad w/ Grilled Chicken Grilled Chicken Fillet 1 ea 0.0 Topper of Grilled Onions 1 serv 4.0 Salad – Chicken, Romaine Lettuce, – no dressing 1 serv 9.0 Bacon Ranch Topper of Sautéed Fajita Vegetables, Cheese, Fresh Garden Chicken Salad w/ Grilled Grilled Chicken Salad 1 serv 6.0 Garlic Mushrooms 1 serv 5.0 Tomato Salsa,Vinaigrette Chicken – no dressing 1 serv 9.0 Creamy Ranch Sauce 1 serv 1.0 Topper of Shrimp & Parm 1 serv 3.0 1 serv 26.0 Garden Side Salad Habanero Ranch Sauce 1 serv 5.0 USDA Select Sirloin 6 oz 0.0 Burrito Bowl – Steak, Romaine Lettuce, – no dressing 1 serv 2.0 Hamburger Patty 1 ea 0.0 Fajita Vegetables, Queso, Hamburger 1 ea 25.0 Newman’s Own Dressing Blimpie Tomatillo-Green Chili Salsa, Ken’s Ranch Dressing 1 serv 2.0 Ranch 1 serv 7.0 Blue Cheese Dressing 1.5 oz 2.0 Guacamole 1 serv 13.5 Ken’s Low Fat Family Recipe 1 serv 7.0 Buffalo Chicken Salad 1 serv 6.0 Golden Italian Dressing 1 serv 4.0 Creamy Southwest 1 serv 11.0 Buttermilk Ranch Dressing 1.5 oz 3.0 KFC Whopper – no bun 1 ea 7.0 Low Fat Balsamic 1 serv 4.0 Grilled Chicken Caesar Salad Buttermilk Ranch Dipping Sauce cup 2.0 Side Salad 1 serv 2.0 – no dressing 1 serv 3.0 Coleslaw 1 serv 10.0 Carl’s Jr. Southwest Peppercorn Ranch Dressing 3/4 oz 3.0 Extra Crispy Famous Star Burger – no bun 1 ea 4.0 Grilled Chicken Salad 1 serv 21.0 Chicken Drumstick 1 ea 5.0 Gluten Sensitive Chick-Fil-A Green Beans 1 serv 2.0 – The Low Carb Thickburger 1 ea 8.0 Wendy’s Chick-Fil-A Sauce 1 serv 6.0 Kentucky Grilled House Dressing 2 oz 3.0 Dave’s Single Cheeseburger 1 ea 39.0 Garlic & Herb Ranch Sauce 1 serv 1.0 Chicken Breast 1 ea 0.0 Low-Carb It – Low Carb Charbroiled Grilled Asiago Ranch Club w/ Grilled Nuggets 1 serv 2.0 Original Recipe Chicken Club 1 serv 7.0 Ultimate Chicken Grill 1 serv 38.0 Chicken Drumstick 1 ea 4.0

54 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 55 CHAIN RESTAURANTS continued Net Amount Carbs NOTES Net Amount Carbs Strawberry Fields Salad w/ Chicken 1 serv 42.0 Outback Steakhouse Bacon Bourbon Salmon 7 oz 3.0 Taco Bell Classic Wedge Blue Crunchy Taco 1 ea 10.0 Cheese Salad Entrée 1 serv 25.0 Fiesta Taco Salad Grilled Asparagus 1 serv 2.0 – beef, cheese, lettuce, sour cream, tomatoes, fre roasted salsa Panera – no taco salad shell 1 ea 9.0 Greek Salad 1 serv 7.0 Soft Taco 1 ea 15.0 Green Goddess Cobb Salad with Chicken 1 serv 17.0 PIZZA CHAINS Seasonal Greens Salad 1 serv 16.0 Dominos Subway Barbecue Black Forest Ham Salad 1 serv 9.0 Chicken Wings 4 pieces 18.0 Roast Beef Salad 1 serv 8.0 Classic Hand Tossed Cheese Pizza Rotisserie-Style 1 piece of 12" pizza 26.0 Chicken Salad 1 serv 8.0 Crunchy Thin Crust Cheese Pizza Steak & Cheese Salad 1 serv 12.0 1 piece of 12” pizza 26.0 Tuna Salad 1 serv 7.0 Handmade Pan Cheese Pizza Turkey Breast Salad 1 piece of 12” pizza 29.0 – no dressing 1 serv 9.0 Hot Chicken Wings 4 pieces 7.0 Veggie Delight Salad – no dressing 1 serv 7.0 Pizza Hut Udi’s Gluten-Free TGI Friday’s Cheese Pizza 1 slice 14.0 Blue Cheese Dressing 1 serv 1.0 Personal Pan Pizza – classic Frank’s Redhot Buffalo Wings 1 serv 3.0 Marinara and Cheese 1 slice 16.0 Green Style Bacon Cheeseburger Personal Pan Pizza Slice – no side 1 serv 10.0 – Pepperoni Lovers 1 slice 16.0 Million Dollar Cobb Salad w/ Chicken Personal Pan Pizza Slice & Green Goddess 1 serv 10.0 – Veggie Lovers 1 slice 16.0 Million Dollar Cobb Salad w/ Sirloin (6oz) & Green Goddess 1 serv 29.0

56 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 57 NOTES NOTES

58 | ATKINS CARB COUNTER ATKINS CARB COUNTER | 59